QUESTION
What program would you recommend for an Olympic triathlon that also incorporates strength training.
ANSWER
We have an
Olympic Triathlon Training Plan – and it’s the one I’d recommend. If you wanted to supplement it with strength training, do one of the strength sessions in Foritude 1-2x/week.
– Rob
QUESTION
My 21-year-old son and I are candidates for the Race to Survive tv show (
https://www.usanetwork.com/race-to-survive-alaska), taking place late October to early December in an undisclosed jungle setting. Distance is unknown, but last season they averaged about 12 miles per day. Pack load will be around 50lbs, no idea on elevation gain/loss.
I’m 45 years old, 5’8” 155 lbs. I bike 20 miles to work (one way) twice per week, and trail run 45 minutes the other weekdays. Plus hiking/mountaineering/climbing on weekends.
We’re also competing in the US Adventure Racing National Championships (30 hrs) in Vermont in mid-September. No details have been released about the race yet. I’d appreciate any insights you can share on training plans that would be appropriate.
ANSWER
– Rob
QUESTION
I recently purchased the Max effort + Bodyweight Strength programming. I’m starting it tomorrow and I had a question about the two strength exercises portion of the workout. You have it written out 5 rounds of say 3x bench followed by lat + pec stretch. I’m wondering about rest periods for the max strength. My question is, do I go immediately from bench to pec stretch and then immediately back to my 3x lift of bench again with zero rest or am I supposed to rest for a set time?
ANSWER
The Lat + Pec Stretch is your “working rest” between rounds of Bench Press. Work steadily, not frantically through the sessions. No need to rush, but if the sessions are taking longer than 60 minutes you’re taking too much rest.
– Rob
QUESTION
I’m leaving next week for Mont Blanc and the Matterhorn but once I get back here I need to start training harder than I did this year. More fitness is a big personal note I wrote down.
At the moment, the plan is Aconcagua in late January, North Pole final degree ski in April, and hiking Denali for the second time in May/June (couldn’t summit this year).
Just wondering your advice for which order I should be stacking the programs to get ready. Denali is the main focus for me this year since it left me with a chip on my shoulder.
ANSWER
Now: Plans/Order in the
Greek Heroine Series beginning with Helen. These are mulit-modal plans designed for multi-sport mountain athletes and concurrently train strength, work capacity, mountain endurance (trail run, uphill movement under load), and chassis integrity.
After Aconcagua, and a week’s rest – drop back into the Greek Heroine Plans until you’re 9 weeks out from Denali, then start the
Denali Training Plan.
This plan includes sled/tire pulls, and you can use your North Pole ski as part of the train up for Denali.
Good Luck!
– Rob
QUESTION
I want to get some feedback on integrating one of the strength plans, or possibly the Hypertrophy for Skinny Guys, along with some other training I’m doing. The other training is twice a week and is group training under the leadership of a Trainer. It is whole body and periodized. It is effective, but my goal is to add some more strength and mass and I don’t think the current protocol has the volume necessary for that. For example, volume of Squats and Bench work would be about 3-4 sets of each on day of my current schedule of Tuesdays and Thursdays. Then we always to assorted other movements such as pullups with varying grips, cable pulls, landmine overhead press, etc., etc. There isn’t much resting in between sets.
I really enjoy the group and the Coach, but I do want to get stronger and add mass. Is there a way to integrate a plan, or would your recommendation just be to give up on the current training and focus solely on a selected plan? I really love my training group and my Coach, so would like to try to keep doing that if it doesn’t detract from the goals. I am 50 years old, in decent condition. I’m currently about 175, but would like to get back up to around 190, where I have been before. Thanks for any feedback.
ANSWER
The programming in the Hypertrophy Program is no joke …. plan to be fatigued and sore from the programming esp. for a 50-year old – so, I wouldn’t recommend doubling up with your group training on the same day as a two-a-day.
So it’s up to you if you want to continue with your group training.
If you do so, don’t skip the Hypertrophy session…. just push it to the right and stretch out the plan. Do take 2 days full rest/week.
– Rob
QUESTION
My son is looking to get prepared for the Coast Guard’s Aviation Survival Technician “A” school. I believe that is an aviation rescue swimmer. He is likely to start basic 15 weeks but wants to get started on this now. Would MTI have a plan that would be suited towards that objective? He does have access to a pool at the local gym.
ANSWER
Here’s what I recommend:
Weeks Plan
1-7
Barbossa – mulit-modal plan designed for SOF with water-based mission sets – includes freeweight strength, running, work capacity and swimming. Repeat week 6 in the plan to stretch it to 7 weeks.
8-15
USCG Rescue Swimmer Training Plan – event specific plan designed for the course. Repeat week 6 in the plan to stretch it to 8 weeks. Complete it right before reporting for Basic.
Your son will lose swimming fitness during basic, and depending upon when he gets a school date, there maybe quite a bit of time before he goes to school. Ideally, he’ll repeat the Rescue Swimmer Plan the 7 weeks directly before going to school.
– Rob
QUESTION
I am looking through the programs and trying to find the best one for me. I currently volunteer with alaska mountain rescue group. We’re a search and rescue based group in anchorage. Missions usually include lots of vertical and mileage with a reasonably loaded pack. I feel strong but need to work on endurance. Any suggestions? Right now I was looking at the backcountry hunting base.
I do 3 strength workouts per week – full body, usually moderate intensity.
I run 2 day per week 20-30 minutes of intervals and then one longer uphill hiking day. These hikes are usually 1-2 hours. I haven’t added a weighted pack for these hikes though and know it’s an area I need to work on.
I’m 5’8”, 140lbs, and 34 years old. Let me know if you have any other questions.
ANSWER
– Rob
QUESTION
I am keen to learn more about your programming and how it works?
I am a recently retired professional sports person who is keen to keep training my physical side and push myself. Ideally I am looking for a training programme I can do myself and that still pushes me. Would this work with the services you offer?
ANSWER
MTI programming is designed for self-coached athletes and it assumes you know your way around a weightroom and have a professional approach to your fitness.
If you’re not training for anything special, I’d recommend you start our stuff with
Johnny – which is a multi-modal training plan designed for civilian athletes. This plan concurrently trains strength, work capacity, endurance and chassis integrity (functional core).
Email back if you have a specific event you’re training for and/or you have a specific fitness area you’d like to improve (i.e. endurance, strength, hypertrophy, etc.)
– Rob
QUESTION
60 yo retired teacher and just retired from the Army in March. But back active duty as a retiree for 24 months but don’t need to take the ACFT.
Gained some weight last year but since March down to 185. I’ve used your plans pre-pandemic and a self modified ACFT plan from 2020-2022.
I’ve got a C2 rower and bike. Sandbag, a couple kettle bells, rucks with plates, weight vest, TRX, etc. But in a second floor condo.
Just finished a 14 week 2K rowing plan plus walking, moderate weight lifting, walking, and biking. 5-6 days per week and 5 hours per eeek.
Thoughts? Oh, I don’t run but can do short sprints.
ANSWER
– Rob
QUESTION
I’ve purchased a few of your plans over the years, but don’t feel as though I’ve ever found that one plan that does everything I’m looking for. Currently I’ve got the Top 5 Exercises For Military Athletes, Tactical Shooting Competition, and Big 3 Strength & 3 Mile Ruck. I’m currently training for another Tactical Games Competition and like bits and pieces from all three of the above. I enjoy the strength training from the Top 5 Exercises and Big 3 Strength, and the high intensity and running from Big 3 Strength & 3 Mile ruck.
Would you recommend another training plan that encompasses more strength exercises rather than just the Big 3, as well as a weighted vest and running component?
Any suggestions or feedback is greatly appreciated?
ANSWER
Couple of Options:
1)
Valor – Strength is focused on the Barbell Complex – and it’s super intense. Also includes a 3-mile ruck run assessment and 1.5 mile run assessment and follow on intervals. You could do the 1.5 mile run in a 25# vest.
2)
Humility – Bodyweight Strength. 1-Mile Run Assessment in a 25# Vest and follow-on intervals. Lots of burpees!
3)
Ulysses – Multi-Modal, SOF-focused training plan which deploys our Big 24 Strength Progression.
– Rob
QUESTION
I have heard great things about your different workout programs and I had a quick question about which program to choose. I am a tennis player that is looking to increase my cardio speed/endurance but I also want to maintain my strength. Is there a program you can recommend?
ANSWER
Classic, focused, barbell-based strength training with four foundational exercises. We have other distance plans, but I like the 1.5 mile distance for you and your tennis. It includes threshold 800m intervals – think full on 2 min efforts – so not only overall endurance improvement, but some direct transfer to your tennis-based energy system.
– Rob
QUESTION
I’ve been a follower and user of your stuff for right around a decade now. You continue to put out great stuff. Thank you.
I’m a busy 40 year old dad (of two little kiddos) and ready to get back into serious training after stepping away for some years. I don’t have any specific events or activities to train for right now. I’m not overweight (although I wouldn’t mind swapping a few pound of fat for a few of muscle) but I’m not as fit in any of the domains (strength, work cap, or endurance) as I want to be.
The SF40 or one of the Busy Dad packets jumped out at me as probably the best options. Does that sound about right? Is there another packet I should consider? Should I jump right into one of those or is there a plan I ought to do beforehand for an on-ramp?
ANSWER
Start with the first plan in whichever packet you chose
– Rob
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