Q&A 8.15.19

QUESTION

Love your plans and have been following them for a while now! I just had a quick question I know the diet philosophy Rob talks about but is there a goal for calorie consumption? I am currently 190 but am really hoping to put on size. Thanks!

ANSWER

No goal for caloric consumption.
Muscle mass development involves specific programming (set/rep scheme) primarily. Under our nutritional recommendations, there are no caloric restrictions, or goals. For skinny guys/hard gainers I generally suggest they a small jar of peanut butter/day or add whole milk to their diet.
– Rob

QUESTION

I’m currently in the guard, and have severely laxed on my PT. I used your APFT plan to pass my PT test back in January and haven’t done much since. I’ve looked at the plans and am thinking about purchasing a packet but not sure which to choose. Virtue or Greek hero.

ANSWER

Greek Hero Packet.  You’ll start with the Military OnRamp Training Plan.
– Rob

QUESTION

I’ve been consistent with my prep program and am looking toward the back country hunting training plan with excitement and dread.
Had two questions:
1.) I want to scout quite a bit this summer on the weekends. The plan is six days a week with a mini event. How do I incorporate the scouting days into the plan?
**2.) I have the timing set up for the BCBGH program to complete at the beginning of the season in September but my season lasts until end of November. I mostly hunt weekends and day hunts. What program should I follow during the week in between hunts?

ANSWER

1) Full rest on Fridays (skip that session) and replace the Saturday mini event with your scouting trip. This is what I do.
2) Jedediah Smith …. but don’t let training affect your hunting because of fatigue or soreness. So if you hunt Sat/Sun, take Friday off for sure, and possibly Thursday depending upon your backcountry approach. If you get hammered hunting, rest Monday.
– Rob

QUESTION

I subscribed to Mountain Tactical last month. I am currently 30-years-old. I followed the recommendation of starting with Bodyweight Foundation plan before moving on with the Military On-Ramp plan. I’m also on active duty, and I also do PT with my unit every other day. I’ve been looking at all of the plans and packets under the Military Athlete section, and have some questions pertaining to training. Specifically, I want to know what do you recommend for preparation for Marine Corps Basic Recon? As of right now, I have a year to a year and a half at most before I’m able to try out for Recon. I noticed your year plus long packets for people that want to try out for Special Forces, as well as for BUD/S. I want to do a packet style, but specifically for Recon so I can be at my peak when I try out. Any extra help and guidance would be greatly appreciated.

ANSWER

Water confidence and pool work are the greatest challenges at BRC. Start with the Swim Improvement Training Plan as a 2-a-day to your current programming.
After, drop into the plans/order in the Pirate Packet of plans – which are “base fitness” training for SOF with water-based mission sets and include swimming. Complete Barbossa and Black Beard back to back.
Then complete the full Basic Recon Course Training Plan for the first time.
This is 28 Weeks of Programming:
– Swim Improvement (5 weeks)
– Barbossa (7 weeks)
– Black Beard (7 weeks)
– USMC BRC Training Plan (9 weeks)
Email back after completing the BRC Course Training plan with how you did and your final timeline.
You’ll re-complete the BRC Plan again directly before your course date.
– Rob

QUESTION

I’m thinking about purchasing your ruck based plan for SFAS. My only question is that I’m about 11 weeks out and I’d like to use every bit of time I have to crush SFAS. Is this the best plan for that time span? Do you recommend something between now and the 8 week plan?

ANSWER

Do Fortitude for the first 3 weeks, then drop into the Ruck Based Selection Training Plan for the 8 weeks directly before SFAS. This plan includes a taper week, so you can run it right into selection.
Good luck!
– Rob

QUESTION

Is there a break between sets of barbell complex exercises?

ANSWER

(1) 5 Rounds

Barbell Complex – Increase load each round and reach your Barbell Complex Max Load at Round 5

Hip Flexor Stretch

– Rob


QUESTION

I recently purchased your FBI special agent training plan and I have been enjoying it immensely. My wife is going to give birth soon and she’s concerned about getting back into bodybuilding shape, which along with strength training, she was doing before she got pregnant.
In your opinion, what would be the best program for her after she gives birth for general fitness, with a focus on hypertrophy? She has lost a lot of muscle mass during her pregnancy and she wants to be able to gain it back in a functional manner.

ANSWER

I’m not a bodybuilding coach – or an appearance coach – so know that with my recommendations.
– Rob

QUESTION

I hope you’re well. When convenient, will you please let me know if there’s a push up/pull up combo or progression that can be used for the V-sum score? Sadly, there isn’t a climbing gym within two hours of my home; but I’d love to take the assessment and complete the subsequent training (I’ve already purchased the plan).

ANSWER

Upper body push and pull strength have little to do with V-sum performance. Much more important is finger strength.

Start doing a Hang Board 5×10 3 times/week, and a Hang Board Primary Position Complex  2 times/week.

Work up to doing a Hang Board 10×10 4x/week and a Hang Board Primary Position Complex 2 time/week.

– Rob


QUESTION

I’m looking to purchase one of your programs, but am unsure if I’m of the right demographic. I’m a 28 year old civilian female who was never able to join the military due to vision problems (inoperable). Despite that I’ve always wanted to at least be as fit as those that do serve. I’ve struggled for years to get there on my own and recently ran across your site. I’m very intrigued by your programming, After some poking around I’ve been thinking of going with Humility first, as I feel I rely too heavily on the barbell and have neglected my relative strength. I also like Fortitude as my endurance could also use work- I’m a bit of a meathead clearly. After either, or both if you recommend, I was hoping to do the Greek Hero series. However, I train martial arts several times a week and am unsure how to balance the two. Ultimately though, I’m curious if my lack of military training will be a large hindrance to my doing well with your programming.

ANSWER

I’d recommend the Greek Hero Packet, beginning with the Military OnRamp Training Plan.
This is fitness programming – there’s no tactical technical stuff in it … so no prior military experience is needed to train.
– Rob

QUESTION

My goal is to maintain a baseline of fitness for general outdoor activities and the ability to easily throw on a pack and do an 8-10 mile day hike or 15ish mile weekend backpacking trip without any additional ramp up. If I have a larger trip coming up I’ll switch to the appropriate event plan, i.e. Big Mountain, Peak Bagger, or whatever’s appropriate. Since I joined MTN I’ve been using the Greek Heroine series, which I’ve liked. It seems like in a couple Q&As recently you’ve recommended using the Game Warden series for baseline fitness between events. Is the Game Warden series your newer recommendation, or what’s the rationale for choosing between Game Warden and Greek Heroine?

ANSWER

The Mountain Base, Greek Heroine Plans, devote one day/week to climbing fitness – mostly bouldering work. But many multi-sport mountain athletes don’t rock climb – so for their base, I’ve been sending them to the Wilderness Packet (Wilderness professionals – wardens, rangers, etc.) plans. These plans hammer mountain base attributes, but don’t include climbing.
I just finished updating two of our Tactical Packets of plans, and will start on updating the Greek Heroine Plans next week. In the update, I’ll figure out a non-climbing option for the climbing days in the Greek Heroine plans.
– Rob

QUESTION

I enjoy your programs very much, I just would like your recommendation on which plan you prefer for being at a bare base with little equipment? I purchased one of your sandbags as well.

ANSWER

– Rob

QUESTION

I am curious about the run calculator and how it works. My main question is how much time can be expected to drop utilizing the calculator and run improvement exercises/intervals. For example, if I run a 15 minute 2 mile and followed either the 2 mile run plan, APFT plan, or even the Ruck based selection plan how much improvement would I reasonably expect to see?

ANSWER

It depends upon how run fit you are coming it. The more fit, the less improvement. The less fit, the more improvement.
We generally see a 5-10% improvement for fit athletes, and 15-20% for the unfit ones for our running-specific plans and the APFT plans.
I’d expect less for the Ruck Based Selection Training Plan, given it’s huge volume.
– Rob

QUESTION

I am going from Humility to the Back country plan next week.
FYI. I have completed this plan for the last 3yrs leading into my guiding/hunting season.

I have a trip for 14 days to the Yukon and it will be a combo of Horseback and Backpack hunting  so not overly difficult. But then I  will have 6 days at home and then leave for a 8day pure backpack hunt for mountain goat in Kodak island.

You always mention finish plan directly leading up to trip, but I am unable to do this before my pure backpack hunt?

Am overthinking this?

Should I handle this any different or just complete the plan and head out?

ANSWER

Complete the BC Hunt Plan before your trip to the Yukon, and maybe do some step ups and leg blasters on your break before Kodiak.
– Rob

QUESTION

I have just commissioned this past month and am on standby waiting for The Basic School to pick up in September. I am very interested in the TBS prep your site offers. Just a quick question. Does this specific program have any weight lifting at all? I was just looking at the sample week 1 and it looks like there is no weight lifting. Also, should this program be the only workout I do, or can I use it to complement my current training?

ANSWER

The USCM TBS/IOC Training Packet is focused on the events/demands at school/IOC and does not include general fitness free-weight training. It’s a limited equipment training plan.
This is an intense training plan, I wouldn’t recommend doubling up. If you wanted to lift, I’d recommend 2-3 days/week, a one each of a Total Body, Lower Body and Upper Body barbell exercise, heavy load, and low volume – think 8×3 or 6×4 sets/reps – and to stop extra training if you’re not meeting the progressions in the training plan.
– Rob

QUESTION

I was hoping you might have some advice/ a plan recommendation for strengthening my legs & running for sand/soft sand…but without the sand—I
unfortunately do not have access to a beach and all the trails near me are relatively hard packed dirt.What about the Afghanistan Pre-Deployment plan—would that have any carryover being that it’s designed for such uneven and unstable terrain?

Right now I’m working on building my base for running, but I am planning to use your 5-Mile Run Improvement in the near future.

Thank you very much for your time!

ANSWER

I’ve got nothing specific for that. The Afghanistan Pre-Deployment Training Plan is leg/lungs focused and going in as strong as possible won’t hurt.
– Rob
FOLLOW UP QUESTION
Awesome. So since there’s nothing specific other than actually being on sand, any opinion on what type of strength plan I could use? Primarily one that’ll compliment running?
I do like how your Afghanistan plan seems to be primarily unilateral based. I was looking at that or your Super Squat plan for a bilateral approach.
Once again, thank you for your time.
ANSWER
If you want to focus on just heavy lifting and running, do the Big 3 + Run Training Plan.
– Rob

QUESTION

I am searching for a workout program and am trying to find what your team would recommend. I am 27 yrs old, and currently am serving in the Army Rangers. I have an average high school level athletic background and generally have excelled at endurance style events (completed Best Ranger Competition).
Due to a variety of factors (nagging elbow injury, lack of time to train) most of my recent training has been focused on maintenance of endurance, work capacity, and general strength (able to max APFT, sub 30 minute RPAT) and I have not been able to devote the time desired to developing strength, lifting weights, and focusing on durability and well roundedness.
I weigh 165 lbs and 12 months ago was hitting all time PRs of front squat 205, dead lift 305, bench press 210, and squat clean 195. This was also when I could run 5 miles in 34:20, and did an RPAT in 27:00.
I would like to increase my overall strength, greater size and mass would be a bonus, while retaining general versatility in fitness, and durability/mobility. Being able to handily complete Operator Series workouts is the goal (at the prescribed weight thresholds).
I have six months of deployment to work with and standard equipment. However, due to the location and exterior environmental health hazards I am not attempting  to ruck, run, play sports, sprint, as cardio is not advised. Anything in a gym I should be able to do with occasional cardio (row, jacobs ladder ,treadmill etc.) As a result I view this time as a great opportunity to increase in size / strength and then redeploy and increase work capacity, endurance, classic cardio, while maintaining the strength gains realized over deployment.
What plans would you have me utilize during this 6 month time period?

ANSWER

Your note is a little confusing, but from what I understand you want 6 months of primarily strength training because of your deployment location.
Based on your strength numbers and bodyweight, your relative strength (strength per bodyweight) needs work. I wouldn’t advise adding mass – but rather staying the same or lose weight and getting stronger. I’d like to see you at 1.5x Bodyweight for bench press and front squat, and 2x BW for dead lift.
All of our strength-focused plans include Chassis Integrity and limited work capacity efforts, which you could modify/work with for your equipment locations. I wouldn’t advise staying away from endurance for 6 months, however – even if you’re running miles on a treadmill – but I’ll leave that up to you.
Here’s what I’d recommend for a strength focus from our programming:
Weeks       Plan
6-12          Big 24 Strength
13-18        357 Strength
19-26        Rat 6 Strength
– Rob

QUESTION

I am an active duty US Marine looking for year-round programming in
order to build all-around fitness. I’ve never had any issues with
hiking and the majority of my time is spent doing staff work so I
don’t feel like rucking would be valuable use of my time, but ideally
I’d like to be able to maintain fitness for whatever may arise and be
capable of performing well in a PFT/CFT at any time.

I recognize there probably isn’t any one plan that will give me
everything all the time so I’m interested in finding a rotation of
plans that will allow for progression across all mediums. I’m
particularly concerned with building my running speed over
medium-to-long distances, increasing overall strength and
work-capacity, and preventing injury.

Thank you in advance, any guidance is appreciated.

ANSWER

Our Greek Hero Packet of Plans are designed as day-to-day programming for soldiers/SOF. These plans concurrently train strength, work capacity, tactical agility, chassis integrity and military endurance (run/ruck).
I just updated all of the plans in the packet to improve the flow and focus from one plan to the next.
Start with Hector if you’re fit. If your fitness is suspect, start with the Military OnRamp Training Plan.
– Rob

QUESTION

Do you guys have any reference in Seattle area?  I am located at Seattle area and my son is trying to pass westpoint CFA testing, but his basketball throwing is not good, do you have any recommendations for a physical training, your reply will be appreciated.

ANSWER

Sorry -no trainers in Seattle. We do have a CFA Training Plan – which I’d recommend.
There’s a lot of technique to the basketball throw.
– Rob

QUESTION

I am looking for a plan for a US marshals academy. Would the Fletc PEB plan suffice or would you recommend something else?

ANSWER

Congrats on the academy!
– Rob

QUESTION

I’m active duty coast guard and I wanna get stronger but at the same time build endurance and look better. I’m usually on a boat for 2 months and have roughly 2 months where I have a better opportunity to workout. I was wondering what plan you recommend when I come back for my next 2 months.

ANSWER

Training? Big 3 + Run Training Plan. Great training plan which focuses on the big 3 power lifts (Back Squat, Bench, Dead Lift) plus pull ups, and endurance, beginning with a 2-mile run assessment and follow-on 800m interval repeats.
Simple, focused, efficient.
Look better? 90% of fat is diet related. Clean up your diet and you’ll lean up. You can’t outwork a shitty diet. Here are our recommendations.
– Rob

 

Leave a Reply