QUESTION
I’m hoping if you can assist me in choosing an appropriate training program that focuses on endurance mainly alongside strength too. I’ve signed up for a subscription however having difficulties in choosing the appropriate program.
ANSWER
– Rob
QUESTION
I will be heading to OSUT and the RASP with an Option 40 contract in 31 weeks. I was wondering which training plans/order would be optimal to complete before I ship out?
ANSWER
Here’s what I recommend:
Weeks Plan
8-15
Valor – repeat week 6 to stretch to 8 weeks
16-22
Fortitude – Repeat week 6 to stretch to 8 weeks
23 Total Rest
Good luck!
– Rob
QUESTION
Can you recommend two days (SAT & SUN) of workouts with a backpack on to complement my MON – FRI regime? The backpack is unique because my 9-month-old, 35# son Billy will be in it. The backpack is purpose-built by Osprey, so the little guy is secure. Generally, I’ll do treadmill intervals with an incline for work and flat for rest. However, I’d like to do something more purposeful and programmed. See below for my MON – FRI. Note: I’m a 47-year-old Army CSM with eight knee surgeries and a shoulder reconstruction in the rearview mirror.
MON: Warmup, movement prep, rowing, arms, cooldown
TUE: Zero G treadmill
WED: Warmup, movement prep, 5/3/1 Strength Front Squat and Trap Bar Dead Lift, arms, cooldown
THU: Warmup, movement prep, 5/3/1 Strength Bench, other chest and back supersets, cooldown
FRI: Zero G Treadmill
ANSWER
Easiest would be a 5 mile ruck assessment and then follow on 2-mile intervals using our Ruck Calculator. Do 2x, 2 mile intervals with a 15 minute rest between.
Do the intervals 3x, then repeat the assessment.
So …
Day 1 Assessment
Day 2. intervals
Day 3 intervals
Day 4 Intervals
Day 5 Re-Assess
…. then repeat the progressing using the new interval times.
– Rob
QUESTION
I want to join the French Foreign Legion, I would want to know a program plan that would be good to get the same fitness level as a British Royal Marine etc.
ANSWER
Do the plans/order in the
Virtue Packet
These are intense, military-specific programming used by many to prepare for special forces selection.
– Rob
QUESTION
Emailing you for guidance on training plans.
Read about Mountain Tactical Institute in the book “The Comfort Crisis”.
I’m at a point in my life where I’ve concerns about age, my desire to continue my service in the US Army National Guard, and my desire to continue to do hard things.
Also to be sure that I’m fit enough to be able to keep adventuring with my nine year old daughter.
I’m 52yrs old
I weigh 150lbs
Have always been a skinny f**ker. Wirey is a term my wife uses.
Have enjoyed doing endurance events. Running up Mt. Washington. Cycling up Mt. Washington. Doing the Marine Corps Marathon and also their 50k.
Currently my training is mainly cycling. Well I ride an ElliptiGO (so it’s more than just sitting on my arse and pedaling). It’s an easy rut though. Same training. Moderately fit. But I need to be able to do more.
Ultimate goal is a 250mile ruck in 5days for the 250th birthday of the US Army in 2025.
Also to get back into the joy of running.
Lot of information in this email and I hope it’s useful.
What do you suggest?
Sometimes I get some lower back pain. But usually only after sitting at work for an extended period. I try to get up to walk several times a day to prevent that.
I can go to the YMCA for weights, swimming. Otherwise, I have the ElliptiGO
ANSWER
Let’s get you under the barbell with some serious strength training, and add some accountability to your running. Given your endurance background, I’d recommend starting our stuff with the
Big 3 Strength + 5 Mile Run Training Plan.
Email back on the other side.
– Rob
QUESTION
I’m a former navy corpsman now in my 30s. I let myself go after getting out where l’m now 6’1” & 270#. I can run a quarter mile, do 1 pull-up, like 20 push-ups, 20 sit-ups & like bodyweight for the big 3 lifts. My goal is to join the National Guard & try to go National Guard SF. What plans would you recommend? I was thinking Bodyweight Beginner, Bodyweight Foundation, Military On-Ramp then virtue series. I have access to full gym, track, pool, sandbags, etc. just haven’t made any progess doing my own thing & want to get after it before I get too old to serve again.
ANSWER
Good luck!
– Rob
QUESTION
I am on week 5 of 7 for the USMS Academy Training plan. My BDUSMI/Academy start date is 4 weeks out. The training plan has been great, and I have made solid progress in most areas (push ups 36 -> 44, 1.5 mi run time 11:00 -> 10:20, and functional work like 4 corner and sandbag drills are much easier). However, my core strength isn’t improving as much as I’d like and I’ve heard that at FLETC you spend a lot of time on core work. How would you recommend that I add to my current training? I see that MTN has a body weight core strength plan, would you recommend adding on top of what I’m currently doing?
If it matters, I am 27 years old, 6’4 and 200lbs. I do not have a military or LE background and FLETC will be my first academy.
ANSWER
You need to repeat weeks 5 and 6 of the plan to stretch it to 8 weeks so you don’t have a gap before the academy starts. Complete week 7 the week directly before the Academy.
Do the sessions in the
Chassis Integrity Training Plan 3-4x/week. You can do these as 2-a-days with your Academy plan training, or just add the onto the end of the Academy training session that day.
Watch for over training … i.e. if you’re not making the pft or running progressions, pull back from the Chassis Integrity programming.
– Rob
QUESTION
I am interested in a workout plan based upon the following:
I am 47 and have been exercising consistently for most my life.
I have been doing mostly HIT type workouts due to time constraints with intermittent running and cycling. Recently retired from the military, but do not need specific fitness for my next career choice. I’m looking for maintenance and steady building of cardiovascular fitness and functional strength. Most of my activities are water-based (spearfishing) or mountain biking.
I have a reasonable amount of exercise equipment to include some free weights.
I would appreciate any suggestions.
ANSWER
I’d recommend the
Max Effort Strength + Aerobic Base Training Plan. This plan includes some short (10 minute), HIT-type events – but the emphasis is on areas you haven’t focused on – strength and aerobic base development. It should be new, different and interesting for you.
– Rob
QUESTION
I am looking to start a new workout routine but unsure what program to get. I am a 28 year old full time firefighter in the Midwest so I am on shift or on an in between day for 20 days a month. On shift I have limited access to workout equipment. When I am off shift I have access to a fully equipped commercial gym. I am looking to improve in strength but also have a strong focus on cardio improvement.
I have the following equipment available:
1 squat rack with a complete set of bumper plates.
1 bench press with olympic bar.
1 rower
1 treadmill
1 set of dumbbells up to 70lbs
1 sandbag (70lbs)
1 plyo box
ANSWER
You have everything you need for the Fire/Rescue Big Cat Packet. This is 5 individual plans (35 weeks of programming) which you can purchase individually if you’d prefer. Generally, the Athlete Subscription is the most cost effective product to give you access to 100% of our programming. If you have any questions on the individual programs, feel free to ask.
QUESTION
I want to begin a gradual fitness program to peak in July 2024. I will participate with the rucksack group. I have five years Army Rangers background but that ended in 1981.
I currently gym train 4-5 times a week and do 3-mile road marches 3-4 times a week (13 minute miles on flat Cocoa, Florida roads).
What training program would you recommend for me at 65-years of age (5′ 9″, 176 pounds)? (I am somewhat fit: I do sets of pullups with 35 pounds and bar dips with 45 pounds strapped to me.)
ANSWER
You’ve got 48 weeks until July 6, 2024. Here’s what I recommend:
Weeks Plan
14 Total Rest
29 Total Rest
41 Total Rest
– Rob
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