 Interested in doing a go-rock competition, but you have limited time to work out watch this Our next caller is Justin from Tennessee Justin. What's happening, man? How can we help you? Hey? How are you guys? Thanks for having me? We just had a real quick question. I was listening to your recent podcast regarding how to maximize your 30-minute workout I've been doing go-rock events since 2019 and these events are some of the most difficult Endurance events out there. Some of these events 12 to 14 hours in duration Additionally, there's plenty of PT and miles while carrying a various amounts weight So I have a kind of a two-part question One in your opinion could I still get the fitness level that I kind of need with the 30-minute time frame workout? I still perform well, and I guess really my main question is If you guys were going to train for one of these events, how would you approach it? Oh, man, man? And then your goal is these these events. Yeah, that's tough. So you can get I mean you can get pretty far Yeah, but I'm gonna be honest with you just you know what you'll get really good at the first 30 minutes of that It's gonna be really tough because it's so different like what you need is a Specific type of endurance, you know 12 hours 24 hours build up that work. Yeah Well, you're just moving and and I would look here's how I would train for that I would do the occasional long Ruck as part of my training and then I would do a little bit of strength training and I do mobility work and But but I would definitely at least once a week I would do a long hike that would be a few hours and then maybe once a month a really long one To cut because you have to nothing's gonna get you as prepared for what you're doing like training Like the competition itself. Well, what do you guys think about him using like the Work sessions and strong for his Strike training type of routine and then doing what you're saying is once a week or once every other week He does like a long old, you know, rough type of a run like the combination sounds good Yeah, it's about the same thing. I feel like that's the direction I would go if I'm limited to my my time of lifting during the week I only got 30 minutes I probably lean you towards the work sessions that we have especially since a lot of it has to do with Carrying stuff like that stuff Maybe even then one or two of the actual like foundational workouts from strong, you know During the week and then adding in just the work sessions were the main focus and then having that yeah I think I think that would all be valuable. Yeah, Justin. Do you have Would you be able to schedule like two long Hikes a month or is that not does that not work as well? Yeah. Yeah, I can definitely do that. I've done Multiple 12 mile go-rock events and I've done 150 miler and So, yeah, yeah, I can get I've got several days where I could put in some a lot of miles Yeah, I think if you did a couple of months that would make a dent That would definitely make a dent and improve your ability to do the competition and then the rest of the workouts You know, you could you could do the work sessions for a map strong or the foundational workouts for map strong Now that I know that we're working with that. Okay, so that also changes my advice a bit So if if I could get you to commit to me to four days, you know So maybe they're a weekend day where this is gonna be kind of our endurance training We're gonna I'd have a day where let's say I know I'm getting ready for an event Say whatever the distance is 25 mile 50 mile 10 mile, whatever, you know, the distance is I would then do four four four times four times in a month So one time a week and one time I would go quarter the distance one time I'd go half the distance one time I go three quarters distance one time I go full distance on what the main goal is does that make sense? So like if we were training for a go-rock event that the the miles is 25 miles I'd have one day a week where I'm doing a quarter of that one day a week I'm doing half of that one day out of the week where I'm doing the three quarters and then one in one whole week Or you know a month one week one week one way. Yes. Yeah. I like that So he's only one time a month is he even doing anything close? Yeah, I like the full distance The other time he's doing three quarters the other time he's doing a half the other time He's doing a quarter of it and then his training during the week looks like strong work sessions Now, can you describe? I mean at least for the audience too And I have somewhat of a semblance of what rucking is or entails But can you describe a little bit more about that like what kind of like backpack and what kind of weight load you're carrying around Yeah, so typically, you know, the pack that I use is from go-rock. I have a 3.0 is I guess the name of that specific bag, but a Backpack type of bag and then they've got sections in there where you can put weight in there So you're carrying, you know There's kind of two different sections of events like you have one that you're just doing a lot of miles with your select team And then you're doing they have other ones where you're doing it as a large group, but it's over Yeah You really know what you're gonna be doing, but it could be over 12 to 48 hours depending on which one you want to do How much weights in the bag? Yeah, yeah, so you'll have In your bag You're gonna be carrying anywhere from probably 20 to 40 pounds plus whatever else they bring for you to carry around So you can carry on that amount of weight up to 120 40 60 pounds depending not the whole time that you're gonna be sharing that load with other people Okay, so so you actually share it with a do you also are you able to load it in the front too? Or is this always load in your back? Yeah, as long as you just carry it, I don't think they really find how you do it. Yeah So sometimes I mean some people are caring and sharing it just by carrying it in their hands You know, they put it on top of their their their rough bags You know depending on what the object is you have to carry if it's a telephone pole or if it's a large sandbag or another person, you know So yeah, just considering that all those different types of loading I would I would you know Definitely try and emulate that as much as possible, especially sandbags and you know front-loaded carries versus You know back-loaded carries and incorporate that within your training too. Yeah. No, yeah I think what the advice Adam gave was a great one. I mean you don't have to do long You know endurance type training often to gain the benefit I think the advice he gave was great and then the majority of training is around mobility strength You can do some high-intensity interval training continue to build, you know, some of that stamina And I think that should be that should be okay. Yeah. Yeah So kind of what I'm doing now is besides getting my miles in The work also has like an SRT program kind of like a sandbag training program where you're doing five workouts a week where you're you're working out with Your ruck bag and your and sandbags for what you have And so they have different workouts for you to do to kind of help prepare you for that Yeah, so so let me interrupt you there. That's cool. Okay, but I don't know what this program looks like So I'm gonna be just you know kind of speaking out of my butt here But oftentimes when they when these organizations create these workout programs, they overdo it And what I mean by they overdo it like okay, yes, it's important to train with your bag But if you want to gain strength from a lift you're better off with a dumbbell or a barbell That doesn't mean you eliminate the bag You want to work with bag with some of your training, but some people go too far and it's like all you know All the training has to incorporate something from you know My particular sport and the programming sometimes off, you know So I would take some of that stuff and individualize it for yourself and don't throw out some of the traditional strength training You don't need to do much of it But don't throw that out because you'll gain a lot of benefit from that as well And if you don't have maps strong by the way, Justin, we'll send that to you. Okay Yeah, that's really what I wanted to hear if y'all thought that that would be good to supplement with with our training Yeah, for sure. Yep. Okay. Thanks for calling in man. Yeah. Thank you very much. No problem Yeah, of all of the I don't know stamina endurance type sports This is the one I would I would be most likely to try I'm just interested because it's gaining a lot of popularity. It is and yeah, I think I mean This was this was like a hunting thing, right? Yeah, I thought it was a military. Yeah, definitely military. That's where it came from But also I've seen because in hunting you have to like oh like in attracts guys that are into hunting Yeah, my my my best friend's brother When I first got in he was actually doing this a long time ago. I didn't know what the hell it was He'd like call he when I was already a trainer He'd call me up and asked me for advice on his training. Yeah, I'm into go ruck Adam. Do you want to rock? Yeah, yeah, no idea what that is and then I remember him sending me over the challenges like oh shit This is intense dude. That's a lot. So it's it's what would be hard with someone like this is what eliminated 30 minutes and The and you're training for like this super long. Yeah That's rough But if he if he could get if he could dedicate one day a week for me that he could go spend You know an hour or two towards the endurance aspect of it. I could do it. I could build it up like I was Honest with you. That's what I would do. Anyway, if I trained for something like this It would be one day a week of Something specific right the rest of it would be more tailored around what I need it You know with mobility and strength and then one day a week would be a really long You know simulated hike with with weight because honestly doing more than that or too often might even be too much Yeah, just breaking down all the time totally Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe