Q&A 8.19.23

by Mintra Mattison

QUESTION

I see that the Athlete Subscription includes daily programming. Would i be able to see what that looks like?

ANSWER

Here’s information and sample sessions of our Daily Operator Sessions.

QUESTION

Regarding pull-ups, I tend to plateau between 8-12. I’ve been training for SFAS (RBSTP Program) for about a year now, so I’ve had some workout plans with pull-ups in them. I don’t feel like I’m activating my back correctly, but I don’t know for sure. Any thoughts on how I could get to the bottom of why I am plateauing?

ANSWER

One trick to activate the back prior to the pull ups is to retract your scaps in the same motion as a pull up. You can feel those muscles activate, and will be an indicator when you’re actually doing the pull ups (how it feels before, versus how it feels during the pull up). Do this right before you do the pull up set. You can also change the progressions you’re using if you’ve hit a plateau via our Pull Up Improvement Packet.

QUESTION

I have a history of hamstring injuries, all of which occur when I am running at maximum top speed. In Resilience, I would move at maximum top speed during the sprint exercises, but I noticed in some of the exercise videos involving sprinting that people were not moving at maximum top speed. How fast should I be moving during MTI sprints? And also, I am convinced that my hamstring injury is a result of poor sprinting form, of which I know nothing about, what are your thoughts on that?

ANSWER

Sprinting is high risk, high reward. Hamstring injuries are common (watch any track meet). A couple options if it’s a recurring issue. – Do hill sprints instead of track/pavement to reduce injury potential – Just slow down a little bit. 90% instead of 100% – Use running starts. So start slow, and increase speed. Even with that, I wouldn’t recommend going all out on the sprint Ultimately, you’re training for a military selection, not the 100yd dash. You won’t lose any overall fitness adaptation/gain if you reduce the sprinting effort a bit

QUESTION

I train mma 3x a week, I want to gain strength and maintain / improve endurance overall, I have been lifting for 7 years, and was a TACP candidate

ANSWER

Look at our Tactical BJJ Plans. These are designed to be completed in conjunction with guys training BJJ/MMA 2-3x/week.

– Rob 

QUESTION

Sometimes I see within the Training Portion of a plan that we do a stretch. For example, after a bench press we usually do a pec/lat stretch. There isn’t a set time for this in the training plan, so I just count to thirty seconds for each. Sometimes thirty seconds is more than enough. Should I be assigning a set time to stretches like this? With that being said, what makes it different from a Grind session?

ANSWER

30 seconds is about right. We don’t assign a specific time, but that’s normally what we do. Hit the lift, hit the stretch, maybe shake out the arms/legs, and get to the next set. A grind session is constant movement, no rest between exercises. Work through it a moderate, steady pace. This should get relatively aerobic if you’re doing it right

QUESTION

I actually just started In-Season Strength for Endurance – planning to do lots of running in the fall and finish that up early November. So then it’s almost ski season. So I could go straight from that into Monster Factory? Then what for maintenance for the rest of ski season?

ANSWER

Sounds like a good plan going into Monster Factory. For in season, we have a In-Season Ski program that would be ideal: 

QUESTION

I’ve access to a robust gym, BUT not the capability to do the power throw or sprint/drag/carry. What are alternate exercises that you’d recommend subbing into the ACFT plan?

ANSWER

Not for the power throw. I’d recommend making and/or buying your own med ball. My sense is this is as much or more, technique, then fitness. Sprint/Drag/Carry – see HERE.
– Rob

QUESTION

I was hoping for some help finding the right training plan for me. I’m going on paternity leave soon, and I need a good minimalistic training plan to stay in shape. I used Humility a while back, and I enjoyed using that, but I was much lighter at the time, and was running a lot more. Is there a plan similar to Humility, but a little less volume? Thank you for your time.

ANSWER

Congrats!
– Rob

QUESTION

The program is meant to be started 8 weeks before selection, but I am a bit confused on how this would be accomplished if going in through the option 40 contract. Would this be before pre-rasp? If so, would there be enough downtime between finishing OSUT and going into pre-rasp, or is this training program not applicable for the option 40 contract?

I apologize if this is a stupid question. I am not in the military. Thank you in advance.

ANSWER

You’re not alone with this question and my answer is to complete the RASP plan prior to basic. You’ll lose RASP fitness going through basic and any other schools (airborne, etc.) but you can’t count on time and/or space to complete the plan once you’re in the Army.
Many who use the plan are already serving – and they can complete it directly before RASP.
While it’s not perfect, some of the fitness will endure, and on the mental side, you’ll be better prepared for selection by completing it before basic.
– Rob

QUESTION

I was looking through the available plans and was having a bit of a hard time choosing the right one. I have been in the Marine Corps for 21 years and am not in as good of shape as I should be. I was looking for an easy to follow plan that I could do at home with minimal equipment.

Rob: What is your age/weight/height?
39/ 200/ 5’9”

Rob: What equipment do you have at home to train with?
I have a pull up bar, kettle bells, dumb bells and a sandbag. I am open and able to get any other equipment needed.

Rob: What training have you been doing?
I train Jiu Jitsu but have not followed any plan for awhile.

ANSWER

I’d recommend you’d start our stuff with Apache – which is a limited equipment, general fitness training plan, and will jumpstart your fitness. After, I’d recommend the Big 3 Strength + 5 Mile Run Training Plan to add in max effort strength and longer endurance.
Then, drop into the plans/order in the Greek Hero Packet, and or our Operator Sessions as your day-to-day programming. However, if you’re serious about BJJ, do the plans in the Tactcial BJJ packet instead as your day-to-day programming.
Also – you’re too heavy. At 5’9″ I’d like to see you lose 25# at least, and come in around 165-175#. I’m not sure if you’re carrying around 25# of fat, or muscle, but the effect is the same – the extra weight makes you slow and hammers your knees, hips and low back. Dropping weight will make everything better. Here are our nutritional guidelines.
– Rob

QUESTION

Inquiring into the differences behind the 15 week Run Improvement plan and the other distance specific run plans (i.e. the 1.5, the 3, the 10k, etc). Originally the Run Improvement Plan encompassed the 1.5 mile, the 3 mile and the 6 mile. Just wondering the differences and which would be recommended for someone who is really wanting to double down on his running (never been a huge runner, just enough to score high on my PT tests in the military) and get into endurance type events.

ANSWER

The programming overall is the same. The Running Improvement Plan is more money, but trains for more distances and is progressive – i.e. it starts short and increases mileage. It’s designed for the athlete who in general wants to focus on running improvement without a specific distance or event in mind and or want to save money and purchase a running plan that can be used as whole, or to focus on specific distances.
The other running plans are distance-specific … and are designed for athletes training mostly to improve their run times on a specific PFT run … like the 3-mile for Marines.
Then we also have specific plans for half marathon and marathon distances.
Based on your goals, I’d recommend either the Running Improvement Training Plan or to jump in and do the Half Marathon Plan.
– Rob

QUESTION

I’m heavily considering purchasing the athletes subscription and starting the Borstar STC training program. My main concern is that it specifically states this program is designed to be run 9 weeks into the selection itself. Would this program be suitable and sustainable this early in the year as I don’t attend selection for another 6 months? Thank you for your time and I look forward to hearing from you.

ANSWER

You wouldn’t want to repeat the plan again and again. It’s too intense and you’d plateau then overtrain.
Specifically what I’d recommend is now, running the BORSTAR STC Plan, then taking a full week off.
Then dropping into the plans/order in the Pirate Packet of plans. These are designed as day-to-day fitness for SOF with water-based mission sets, and include swim programming.
Then, 9 weeks out from selection, re-completing the BORSTAR STC Plan.
Doing it now will give you a no-shit snapshot of your current mental and physical fitness. Doing it again directly before selection – you’ll likely perform better, and go into selection more confident and fit both mentally and physically.
Regardless – good luck!
– Rob

 

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