Q&As 5/07/15

by SSD

law enforcement lab rats train

Questions include Substituting Sandbag Get-Ups in the Peakbagger Program, Plans for Spartan Race Training, Training in your 40s and Beyond, Prep for the Navy SEAL Screener, Recovering from Ranger School, Expedition Training when Short on Time, Taking Your Climbing Up a Level, and more…

Kudos

I’m a big fan of Military Mountain Athlete and SSD.  I’ve used your programs to train for OEF deployments and to build my lower chassis for basic mountain mobility operations.  Thank you for all you do for those of us who depend on our level of fitness for our job, mission and ultimately, for our very own lives.

***
Absolutely LOVING the program.  Can’t speak highly enough about it.  Have found that I need some extra time for recovery, so have been taking 2 weeks per week of program listed.  Also knees feeling it a bit (not a soreness but more arthritic so not trying to push thru that pain as don’t think anything gained). That said feel like making a lot of progress. Cannot thank you enough.  Program is 10/10!!!!!!!!!!!!!

***

Just wanted to say thanks.  I was using your program to train for RASP 2.  I had appendicitis early last month; however, I believe that I was in great shape and that contributed to my decreased healing time.  I healed up, continued on with your program and just graduated RASP 2 last week (6 weeks after having surgery for appendicitis).  I attribute my success to your programs.  Thanks again.

***

Thanks so much for helping me out! My experience with y’all, from your customer service to Rob’s direction with plans, has always been top notch. Good people up your way!
***

Just wanted to say thank you to all of you at Military Athlete for putting out such great programming. I just field graduated from the BST STC XXV selections course. I used your program to train for it, along with a mentorship program at work that led up to the course. They do this nationwide now to send guys more prepared. 

 

Question

I’ve been using Peakbagger for awhile now to get in shape and also just to maintain fitness where I need it. I’ve gone through a few iterations of it, increasing weight or repetitions here and there. It’s really made a good impact on my climb performance and enjoyment. So thank you for making it available.
So, I tweaked my knee a few weeks ago, a small meniscus tear. Although I can do most other exercises in the program, I cannot do the sandbag getups (as much as I love/hate them). I was wondering if you could recommend a substitute for them, along the with equivalent reps?

Answer

Sorry about your knee.
Each sandbag getup includes a flexion, rotation and extension core exercise – all before the lunge up!
Sub? 1x GHD Situp or weighted situp @ 25# + 1x GHD Back Extenstion or Face down back extension + Seated Russian Twist @ 25#.
So, 50x Sandbag Getups =
5 Rounds
10x GHD Situp
10x GHD Back Ext
10x Seated Russian Twist.

Question

I am currently following the SSD Body Weight training program and am truly impressed.  I thought my conditioning was a little weak and this program definitely proved it.
Having said that.  I will be attempting the Fan Dance race on 18 July 2015 to celebrate my 50th Birthday.  The Fan Dance is a 24km non-navigational race over two sids of Pen Y Fan, the highest mountain the Brecon Beacons.  This is the same route that the British SAS and SBS use during their selection process.
I believe that one of your programs will help me prepare, but with the plethora of options that you offer I can’t really figure out which one is best and would appreciate your recommendation.
A little background about me:  I am a 49 year old male and had been following a strength biased crossfit program until I switched over to body weight program.  Not sure if you need any more data than that, but feel free to ask if you do.

Answer

It will be a little overkill, but a great experience – I’d recommend the SFOD-D Selection Training Plan (http://strongswiftdurable.com/shop/sfod-d-delta-selection-course-training-plan/), with a couple modifications.
– You won’t need to carry a sledge hammer for the rucks or ruck runs.
– For the long 10-mile assessment ruck, and the long Saturday rucks, use the same load you’ll carry at the Fan Dance – I didn’t see that in the video, but think it’s around 55#.
– Saturday Long Rucks – don’t follow what is prescribed – do this instead:
Week        Distance
2               7 miles
3               8 miles
4               9 miles
5               10 miles
6               10 miles
7               11 miles
8               11 miles
9               12 miles

Question

Hey Rob!  I’m a kid who wants to go in the 75th and I’m not out of shape, I’m ok with cardio. But pushups and pull ups are issues, will this help me build those up?


Answer

Start our stuff with the Army OCS Training Plan: http://strongswiftdurable.com/shop/army-ocs-training-plan/
It includes APFT Work, running, pull ups and rucking.


Question

I have some friends who are training for the Spartan, but they only have 60 minutes for warm up and workout.  What workout plan would you suggest I have them do?

Answer

We actually built a Spartan Sprint Race Training Plan here: http://strongswiftdurable.com/shop/spartan-sprint-race-training-plan/

Question

I’m writing to you for assistance/advice in building a general purpose training program for an aging warrior with multiple injuries.  I turn 46 years old next month and I am on a Special Forces National Guard mountain specialty detachment.  I did 13 yrs active duty time, Infantry and SF, prior to going to the SFNG, so I have been under the ruck for many years (24yrs).  The injuries, age and physical wear, tear are beginning to show.  I have been diagnosed with severe arthritis in my left shoulder, for nine years I ignored the pain, frozen shoulder and crunching sounds until I absolutely had to see the doc.  There is no cartilage at all and he has told me to stop all overhead lifting, benching.  If this wasn’t bad enough, I recently tore my meniscus in the right knee.  I’m going to surgery this week to fix the tear.

I’ve been a big fan of TRX/RIP suspension training as well as sandbag training/workouts.  I’ve attended several certification courses in both TRX/DVRT.  I’m not here to sell these products but I have found them to be ‘easier’ on my joints than traditional barbell weight training.  My plan is to work around my limitations and stay on an active team for two more years.  I just have to make the body last that long, yet still be able to turn on the after burners when situations call for it.

My Goal:  remain physically combat effective for the next two years.  Reduce risk to joints during training.  Create a balanced all body workout and body maintenance workout routine.

I just purchased the post rehab leg injury plan from SSD in preparation for my post surgery recovery.  I’d like to know if you could assist in building a realistic training program that takes into account my shoulder limitations and age.  My knees are ok but they are also beginning to show the early signs of arthritis.  I will need to do as much low impact exercise as possible.  I’m trying to build a plan that makes sense that uses the pool, bike, TRX, Sandbags, and climbing wall, etc… I have access to the following:

Pool
Indoor climbing gym
DVRT sandbags
Indoor track
traditional gym
rucksack
TRX/RIP trainer

Any advice or assistance you can lend to developing a weekly workout plan with information provided would be greatly appreciated.  Again, thank you for all that you do for the professional military, LEO, athlete and first responder communities!

Answer

I am 47 and also am having some issues with joints – esp. my knees. Last December, I pulled myself out of the Operator  Sessions and began programming for guys my age – these are the SF45 (Strength and fitness 45) sessions on the site – which are what I would recommend for you after you recover from your knee surgery.
The issue will be your shoulder and working around it. From your note, my sense is the Doc said no more loaded pressing – but because of your TRX stuff, I’m guessing you can still do bodyweight stuff like push ups, dips, pull ups. SF45 does include loaded pressing, so you’ll need to make exercise substitutions for your shoulder.
Knee – you won’t be able to get to the Post Rehab plan until you’ve been through your PT. But you can still train – I’d recommend the Training Program for Athletes Suffering Leg Injury (http://strongswiftdurable.com/shop/training-program-for-athlete-suffering-from-leg/). This plan trains the rest of the body around your injured leg while you recover.
SF45 – with the knee stuff, I’ve moved away mostly from lightly loaded, high-rep squatting movements to avoid the “junk” reps. We do bodyweight stuff, and heavy, low volume squatting to maintain strength. The programming also has a strong endurance element, and a big core strength focus.
Endurance – SF45 has a greater emphasis on endurance – and early in the programming I mandated running, but you can also sub the endurance mode of your choice – run, bike, swim. For mountain ops, swimming is wasted time, however. Biking will transfer, but not as well as running and rucking.
The trick for you is to protect your knees and shoulder but still be prepared for the mission demands.
When hard choices come, mission comes first, as you know. SOF mountain team missions are not “low impact” and you can’t train for them with low impact stuff. You’re going to need to ruck, ruck run, do loaded step ups, run, etc. to be prepared. All this will hasten your arthritis – but it’s your choice to stay on that team.
I’m obviously not in the military, but do like to backcountry ski, and backcountry hunt, – the latter of which includes heavy load carry. I have the same issue. You should see me gimp around in the mornings from stiff ankles and knees.

Question

I just finished Fortitude. What a tremendous plan! I ended up running a PFT during Week 5, on Friday, after finishing Monday through Thursday’s sessions. I ran a 287 – 20/100/20:07. I was mightily impressed, especially given I had done a 6 mile ruck run not 48 hours prior, plus all the legwork. I’ve seen improvements across the board, able to move under weight in a way I never had been able to do before. My A&S date has been pushed back to August of ’16 more than likely – what do you recommend next? Thanks again, these cycles are the standard for anyone interested in elite, combat fitness.

Answer

Do Valor next: http://strongswiftdurable.com/shop/valor/

Question

I’m interested in the On-Ramp training guide. I have 7 months to prepare for the Recon Indoc and I’m not near the strength standard posted on the website. I’ve been lifting for about a year now and my body is used to the work load, I was just never serious enough to make good progress. I was wondering if this program will be good to get me to the standard?

Answer

The OnRamp Training Plan (http://strongswiftdurable.com/shop/on-ramp-training-plan/) is designed to get athletes up to speed and ready for our Operator Sessions. Will it get you to the strength standards? Depends upon where you start, but probably not. In addition to strength, On Ramp includes work capacity and endurance work – it’s a total fitness training plan and not purely focused on strength.

But you’ll need more than strength for Recon Indoc., and this plan is a good place to start.

Question

In about a year and a half I will participate in a SEAL screener at the Naval Academy. Prior to this, I will have to take a PST and my scores need to be stellar. The PST and screener are only a few days apart. The screener is essentially a 24 hour beat down that involves rucking, running, calisthenics, etc. I am planning on doing your PST plan to get my scores where they should be. What program would you recommend I do to prepare for a screener? I have your BUD/s v2 program which seems solid.

Answer

I’d recommend BUD/s V2 (http://strongswiftdurable.com/shop/buds-training-program/) for both. BUD/s V2’s assessment is similar to the PST with the exception of the 1.5 mile run. Sub it in for the 4 mile run in the plan, and use the interval table from your PST plan for the follow on running intervals.
If, as you’re working toward the test and screener, your PST numbers aren’t where they need to be, 3 weeks out, focus on the PST events and progressions.

Question

Once again you’ve set me up for success.  You’ve helped me develop a more successful program at the Fitness Training Unit in Fort Sill, you gave me the tools I needed to pass SFAS, and you gave me the tools I needed to pass Ranger School.  Soon I will start up your Q Course training program.I had a few questions about post ranger training.I made it through in one shot without recycling which was part skill and part luck just due to the nature of the grading and how the men perform while you are in leadership during patrols.Here are a few questions you may have an answer to.
1.  How long should you let your body and mind relax after the course before getting back into the training? I graduated on April 24 and really haven’t done anything other than eat everything since 18 April.  I did lose about 30lbs over the entire course and I can feel the toll and have put on about 15lbs since.  Most of what I lost was muscle and I will start Q course more than likely mid June.
2.  I hear rumors that it takes your body 2 years to recover from Ranger School and that your metabolism and recovery will never be the same after this course.  How true do you believe this really is?  I can understand if it takes your body a few months to adjust but I do not believe that it never fully recovers.I did run 3 miles today at just over an 8 minute pace, it was much harder than it usually is for me.  I think now what I’ll have to start doing is focusing on my nutrition which is harder than I originally thought since I constantly feel like I’m still starving.Any knowledge you have on any of this I’d appreciate.  Especially my 2nd question.

Answer

1. 1-2 weeks total rest, then start back with some short running (2-4 miles) and bodyweight work. Pay as much attention to your head as your body, if you don’t want to train, don’t. When you’re itching to get back at it, you’re ready. Still eat lots, but clean up you’re diet and you’ll feel better, faster.
2. Can’t comment for sure – I’ve never seen research on this. Two years seems long.

Question

I’m about to start my last week of the Hypertrophy program. Saw crazy gains in my size, especially my upper body, and went from 180-190. This program really had me dying at the end of every workout. I would like to follow this up with a strength program coupled with ruck improvement or with included ruck work. What do you recommend? Thanks for everything you do!

 

Answer

I’d recommend Fortitude next: http://mtntactical.com/shop/fortitude/.

Question

I’m 33 y/o, am looking to get back into  alpine climbing shape for August for 2 short trips, one to do the NE Buttress of Mt Slesse (long, moderate, 5.9), and another for a few days in the Bugaboos.

I just graduated from university as a Registered Nurse, and the last 3 years of finishing school while having a baby have wreaked havoc on my fitness. In 2011, a buddy and I did the Beckey-Chouinard in the Bugaboo’s in a day, and also did a slew of semi-technical/technical peaks. I was onsighting 5.11c/d cracks/sport climbs in Squamish, redpointing 12b/c, working hard-12/low-13. Off the couch I climb 10c face, and 10a/b crack (last summer).

I have a 2 year old daughter and I spend a lot of time with her and my wife. I see that your programs expect 4-5 days/week training, 4 I could do, 5 is a bit much.

There isn’t a lot of climbing nearby (closest good crags are 2hrs away), but in June/July we will start cragging and get some multipitches in. The mountains around town are non-technical and offer world-class mountain running terrain. There is a very small climbing gym here that I am using to make my own problems, and can do anything with it I like as no one else uses it.

I’m currently using the Mountain Athlete app, and doing the General Fitness one. I’ve been taking my time with it, but am getting to the point where I can actually do the exercises without being sore the next day, and can do them as scheduled. The sample sessions from the Bodyweight Training Program looks great, and I could do it at home after work. Either that one, or something similar would be great.

I am very interested in your programming, and wonder if you could suggest something to follow to get back into shape?

Answer

Couple options.

1) If you want a plan that combines legs and lungs for approaches, along with climbing-specific training in the rock gym, I’d recommend our Alpine Climbing Training Plan: http://strongswiftdurable.com/shop/alpine-rock-climb-training-program/
2) If you want a do the climbing training on your own, but need a plan for approach legs/lungs, do the Peak Bagger Training Plan: http://strongswiftdurable.com/shop/peak-bagger-training-plan/
Both plans are 5 days/week. Do your best and work sessions in as you can with your schedule. As you work through the plan, however, don’t skip around. Follow the sessions in order.

Question

My soon to be 16 year old son is a skinny (70″, 125#) sophomore who has lettered both years in xc.  He also plays lacrosse. as a middie.  He wants to supplement his cross country pre-conditioning this summer.  I have access with my program to weights, k-bells, boxes, squat rack, bench, etc.  Any thoughts on plans?Example of a week pre-season in late June would be a lot of base building with long runs of 60-90 minutes with hills and some tempo runs.Example of a week during the season in September:M:  restT:  hard day (hills, race pace, etc.)W: semi-easyTH:  tempo runF: easy dayS: meetSu: long run @ 90 minutes

Not much to go on but that gives you an idea.  He doesn’t want to add distance but does want to get stronger.  During the season he loses a lot of weight going from all of the cardio and expenditure of calories.

Answer

I’d recommend Maximus (http://strongswiftdurable.com/shop/maximus-strength-power-training-plan/) between the end of lacrosse and the start of his pre XC running.
At the end of Maximus, and while he’s doing his xc work, I’d recommend the In-Season Strength Training Plan for Endurance Athletes: http://strongswiftdurable.com/shop/in-season-strength-training-plan-for-endurance-athletes/

Question

I am looking for a workout routine that is more of an everyday rather than a build up. I am about a 5.11a-c climber and want to make that push into 5.12. Which plan would you recommend?

Answer

If you have the equipment (campus board, HIT board with pinches, Tech Board or Traverse wall), I’d recommend Warbonnet: http://strongswiftdurable.com/shop/warbonnet-climb-cycle/
If you have a regular climbing gym without this type of training equipment, do the Rock Climbing Pre-Season Training Plan (http://strongswiftdurable.com/shop/pre-season-rock-climb-training-plan/).
What is great about both these plans is they self-scale to the incoming climbing fitness and ability of the athlete. Don’t be fooled by “pre-season” – the Pre-Season Rock plan is no joke.

Question

I’m actually a team leader in the Army and am often afforded the opportunity to personally develop plans for my squad or platoon so we can all train together. I always draw from your operator sessions for inspiration but more and more I’ve found it difficult to follow your periodization due to lack of resources on our part. So I was wondering, would you be willing to share some titles from your library that I could use to self-educate and guide myself around these obstacle?


Answer

I’m sorry – but I can’t give plans away.

The Squad PT plan was built for guys at line units who had to work around equipment issues:  http://strongswiftdurable.com/shop/squad-pt-training-cycle/
 Question

I have been knocking out the GoRuck Selection training w/ a couple days a week of Gym Jones at their SLC facility and am curious how these numbers would stack up with your other athletes and where my next set of targets should be w/ limited info.
Week 4 assessment:
70 push; 85 sit; 41 min run (6.3.225lbs)
600 steps 24:30
12 BW Bench reps; 8 Pull Ups + 25#; 90 SBGU’s 10min
6 mile 60# ruck 1hr 24min (14min pace)

Answer

You’r SBGU are good, upper body strength is okay, but ruck time is a little slow for a guy your size. You can run during the ruck.

Question

I just had a quick question about the two BUD/s plans you had on your website.  I’m a junior at the US Naval Academy and recently got picked up to attend SEAL Officer Assessment and Selection out in Coronado.  It’s a 4 week selection process that, from what I here, is a lot like BUD/s and hell week in terms of it’s physical aspects.  If I get selected from it, I’ll earn a billet to actually attend BUD/s later on next year.  I was just curious as to which plan you recommend in order to best prepare for the time I’ll be spending out there.  Right now I’m about 9 weeks out from the selection, so either program would be fine logistically.  I just don’t know how different they are.

Answer

BUD/s V2:

It scales to your incoming fitness and represents our most recent theory.

Question

I’m currently using your On Ramp training program. I’ve used your APFT program to great success in the past, shaving 4 minutes off of my two mile run for a PR of 11:57. Thanks for that. I have a question though – I injured my wrists doing the front squats in the On Ramp, and I don’t know how long it’ll take to recover. I don’t have time to waste, and I’m wondering what I can do to continue to work out, but not make matters worse with my wrist. Also, don’t you think movements just as the power clean are little technical for someone just starting out?

Answer

Sub back squats for front squats.
No on the power clean. I taught myself. You can too. Be patient.

Question

I noticed that your Ruck-Based Selection Training Program is set for 8 weeks out from the report date; I have 5 months until SFAS, what do you recommend for the phase prior to beginning the 8 week program? Additionally, I am 6’3″ at 170lbs, with a runner’s build. Thanks for your time, your Afghan Prep program really helped my Soldiers kick butt down-range.

Answer

Do these plans in order:


Question

I am in the process of applying for a the Sheriff’s Department in Arizona and was wondering what training program would be recommended?

I am currently a corrections officer and on the tactical team with the department so I am decently active for the most part. For the past six months I have not been staying in shape due to trying to figure out some medical issues that they thought was caused by over training. The problem was fixed and had nothing to do with what they thought at first, but I went from weighing 180 lbs to 210 lbs in the time period. A friend recommended your website for some ideas on how to get back to were I was.

With my current position I don’t always have the opportunity to get to the gym but I also want my cardio to increase too. What would your recommendations for a program to get me to were I need to be before possibility getting to the Sheriff’s academy?

Answer

Follow it up with the Patrol Officer Training Plan: http://strongswiftdurable.com/shop/patrol-officer-training-plan/

Question

Rob, I recently purchased your Fortitude program. I noticed that there are runs listed on the same days as the workouts. My question is, are the runs to be completed after the workout or can they be completed at a later time?

Answer

You only lift and run one day/week during Fortitude (http://strongswiftdurable.com/shop/fortitude/) – on Mondays.

 We did them back to back – lifting took about 20 minutes. We finished all the Monday sessions within 75 minutes.

Question

I want to start this off by saying I have been doing the op sessions for years now and love them. Recently  I have been curious, because i have been in and out of the field the past year and some change, and it seems like the op sessions are moving a different direction. I can’t quite specify what it it but it doesn’t seem to be the same style/quality that i am used to.  I know you like the change around the plan a lot so it doesn’t become fixated on one thing. Maybe I missed an explanation but they sessions seem super/ruck run heavy and have moved away from the gym style workouts, also I cant say I am a fan of the 4 day workout weeks. Just hoping for some clarification.


Answer

Our programming is continuously evolving, and one of the evolutions has been a pivot on both the military and mountain sides to more transferable endurance work. There are a couple reasons for this –

 First, we realized we had a “hole” in our programming on the endurance side. Our guys were strong and had great work capacity, but poor aerobic fitness. The fact is, many military operations – esp. Afghanistan patrols, and schools/selections have major endurance components (running, rucking) – that our programming wasn’t addressing.
Second, as the wars have drawn down, there is a greater emphasis in the military on garrison fitness and school/course/selection preparation, both of which have endurance components.
Please understand all we are interesting in is outside performance. Does the programming we deploy transfer to the battlefield, school house, PFT or selection? We are not power lifters, Oly lifters or crossfitters. Gym numbers for us, in a vacuum, are not important.
Four days/week? It depends upon the cycle we’re in, but over the years, we’ve found at our intensity, 4 day/week training is about right for several reasons. First, you don’t get more fit from training, you get more fit by resting after training.
Second, we need to be careful of the “burden of constant fitness.” Athletes we work with – soldiers, LE officers, firemen, mountain guides – can never afford to be out of shape. This means they must be always training, which leads to the “burden of constant fitness.” For these “industrial athletes” – training isn’t about health and looks, it’s part of the job. It’s work.
We always keep this in mind. We want to respect the athlete’s time by ensuring our programming transfers to field, and is as efficient as possible both in time spent training and days of the week. If we can get it done in 4 days/week, we will.
Some cycles we can’t do this, and must push to 5 days/week. Many of our selection plans push to 6 days/week, including multiple two-a-days and long weekend “mini-events” because the selections require that level of fitness.
But for day to day training, we work hard to respect our athlete’s time.

Question


I purchased “hypertrophy for skinny guys” and I’ve been very impressed with the program!  Once I’m finished I want to continue to builld mass and strength.  Do you recommend moving to a strength focus workout and then return to a mass builder?  I’m trying to settle on a training cycle that bulks and improves strength.

Answer

Next, I’d recommend you do the Ultimate Meathead Cycle (http://strongswiftdurable.com/shop/ultimate-meathead-cycle/) – which combines lower body strength with upper body hypertrophy, and a little work capacity mixed in for “spice”.
It’s one of our most popular programs ever!

Question

I’m writing for your advice on a training plan for this upcoming summer. I work as a professional ski patroller in the winter and as a wildland firefighter in the summer. I’ve been really happy with the your programming that I’ve used so far including Monster Factory, In-Season Ski Maintenance, and Bodyweight Training. I am currently on week 5 of the Wildland Fire Preseason program.During the fire season, my crew will sometimes do crew PT but we generally get 1 hour to train on our own. We have a weight room and plenty of space around. I am concerned about consistency using your programming as fire assignments are not predictable. Is there a plan or subscription that you’d recommend for me to use at the beginning of the summer when we’re mostly training and doing project work and then pick up between fire assignments later this summer?


Answer

This plan focuses on heavy strength for durability, and rucking/running for work-specific endurance. It comes from our military side, but is equally transferable to wildland fire work.

Question

Good afternoon! I just graduated from Ranger School this past Friday and am looking to start up a fitness program to get back into shape. I’m sure you’re familiar with the condition of guys after they graduate Ranger School: I’ve gained some bad weight from all the food I’ve been craving (and eating…), and am overall much, much weaker than when I started School.I’m looking for a program that will help me gain my strength and endurance back, and then build on that even more. Additionally, I’d like to lose a bunch of body fat, as I’m not sitting where I want to in regards to my body fat percentage. Any recommendations would be greatly appreciated!

Answer

Congratulations!

 First – don’t be afraid to take 1-2 weeks total rest. Eat all the crap you want the first week, but clean up your diet for the second week and onward.
Coming back – listen to your head as much as your body. If you think you need to train, but you find when you get to the gym you simply don’t want to be there – get out and try again the next day.
Plan? – The On Ramp Training Plan (http://strongswiftdurable.com/shop/on-ramp-training-plan/) offers a good mix of strength, work cap an endurance, and increases distances, loading and intensity as you work through it. It’s a great place to start back.
Bodyfat? You can’t outwork a shitty diet. Cut bad carbs from your diet and you’ll shed bodyfat.
Here’s our Nutritional Guideline:
– 6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water. Don’t eat carbs (bread, spuds, rice) or sugar.
– 1 Day a Week: Cheat like a mother! Beer, pizza, ice cream – you name it! We’ve found you can’t eat clean over the long term without cheating. We’ve also found the longer you stick to this diet, the less you’ll “cheat” on your cheat days, and the more cheating will hurt you – i.e. stomach ache, gas, etc.

Question

I’m coming off injury in the q course and have 2 weeks before I start IUW. I need to maximize my time to improve my runs as much as possible (5 mile and 2 mile). I have the 4 weeks run improvement plan but obviously don’t have 4 weeks. What do u recommend I do to improve the most possible in this short period of time.

Answer

I’d still recommend the Running Improvement Plan: http://strongswiftdurable.com/shop/run-improvement-plan/

Question

Quick question on recommendations for a training plan.  I am an Army officer and starting my Career Course in Oklahoma.  I will be in a classroom environment for the next 5 months.  We will do the usual PT in the morning, and this is nowhere near enough.  I am running a Spartan sprint and super back to back in Austin in mid-May, and looking for a plan that will keep my running up and have some rucking.  I would like to run a marathon somewhere soon down the road.  I was looking at the Fortitude and Valor plans, and wondering which one you would recommend and if you would recommend adjusting the run distances/interval distances.  Please let me know if I am going down the right road or off base completely!

Answer

Fortitude, then into Valor.
You can adjust running if you’d like, but the Spartan super is just 8 miles long – so I’m not sure you’ll need to.

 

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