QUESTION
I recently found your 4 week training program online. I am interested in pursuing help with an 8 week program to get ready for a competition in April. I am starting with a lot of fitness, but definitely more focused towards endurance events and mountain athletics. I want to run a fast time and need a little direction with the strength/skill training. Is there still a way to maybe make a more specialized/longer program?
Thank you for your consideration.
ANSWER
The FCC is a combo of fitness, and then skill/technique.
From a fitness perspective, the event isn’t extreme which is why our plan is just 4 weeks long. The athletes who finish well are fit, but have also drilled and drilled the technique, transitions, have their gear dialed, etc.
Options:
1. Train work-specific fitness and practice/drill FCC technique for 4 weeks, then drop into our FCC plan and train fitness specifically for the event, while continuing to hone event technique, strategy, etc.
2. Run the plan back to back – … but you might lose some overall fitness.
If you go with #1, I’d recommend Valor. It’s no joke, and will fill your itch to train hard.
– Rob
QUESTION
I’m looking at getting a program for a new armed security position I just got with a security company that also focuses on executive protection. Do you have anything for this or anything that would closely align with this field?
ANSWER
Others like you complete our LE programming – for Patrol/Detectives. This programming concurrently trains strength, work capacity, short endurance, chassis integrity and upper body hypertrophy.
Check out the Spirits Packet plans or the Daily LE Patrol/Detective Stream.
If you’re traveling a lot, we have a Stuck in the Motel Training Plan, or the Busy Dad Limited Equipment plans.
– Rob
QUESTION
I am looking at your Bodyweight Foundation plan. My issue is that I don’t have somewhere to go run right now. Once the weather warms a little I am planning on running outside. I currently reside in North Central Wyoming. Is there an alternative I can do or is running a requirement for that plan?
I am definitely limited on time and equipment otherwise I would try the BDLE plan. I have 10-25# Dumbells, a 40lb sandbag, and a doorway pullup bar as my equipment right now.
Thanks for taking the time to read this.
ANSWER
Will – you can do step ups outside.
16″ Box. 400m run = 50x step ups. If the run is for time, do step ups for the same time. Know that these are pure drudgery, though.
I live in Hoback …. and my rule is I won’t run outside if it’s colder than 10 below. The first couple minutes suck, but it’s okay after that. Just get inside quick when you stop or your sweat will freeze!
Also – don’t overdress. For that cold I wear two long sleeve base layers with a wind breaker over top, a hat – with hat and windbreaker hood both up to start, sweat pants, shoes, regular socks and light gloves. I’ll start with my sleeves over my hands, and hood up … then as I warm up I’ll remove the windbreaker hood, and if necessarily my hat. About the only thing that gets cold are feet and hands … and it’s amazing how you can manage your hand and feet warmth with a hat!
– Rob
QUESTION
I am an operator with an upcoming 4 month deployment MAR-JUL 25
I’ll have full access to the normal SOF gym set up.
I am 6’7 / 251lbs / 14.7% body fat
59 VO2 Max
Used to be a rower for the US National Team
Lots of nagging, knee/back/neck injuries. I’ll substitute as necessary.
I’m looking for a program to develop baseline strength to weight.
ANSWER
MTI Relative Strength Assessment Training Plan to start. 5-Week, assessment based, strength focused training plan. More on the assessment HERE.
I’m assuming you can do these lifts – but let me know if not. I’m hoping your low back isn’t blown out from all the rowing …. and even at 6’7″ you can front squat.
At 6’7″, I’d like you at 220 pounds. Click HERE for our Ideal Bodyweights, and HERE for our nutritional guidelines. You likely need to clean up your diet to cut fat.
2 ways to increase relative strength: (1) Get Stronger; (2) Cut bodyweight.
Email back on the other side of the Relative Strength Assessment Plan.
– Rob
QUESTION
I’ve been a subscription member for a while now using the Daily Operator. I’ve had great results with it so far. I’m currently doing PSD contracting work and was wondering if you could recommend a plan that isn’t as intense as the Daily Operator? I’m going to continue my subscription but wanted to purchase a plan on the side.
I’m 39, 170-175lb, 6ft. I was thinking about using the SF40 or the Military On-Ramp Training Plan(to maintain). I’m a former Scout and I’m just trying to maintain I’m not trying to get bigger, I’m trying to have more stamina, I burn out quick. I have explosiveness, but I wear out fast.
I have the 60lbs sandbag, kettle bell, bench with straight bar, dumb bells and a box. I was wondering your opinion.
ANSWER
Busy Dad Limited Equipment plans. – 45 min sessions!
Add a weight vest for more intensity – if needed.
– Rob
QUESTION
I was recently selected at SFAS to attend the Q course. I used ur plans to train for SFRE and SFAS with great success. I’m currently struggling on deciding with plans to use or stack while I am waiting to attend the Q course. I should be starting the Q course at the end of August so I have plenty of time between then and now to use other programs before I start your Q course plan. I prioritize being functionally strong and having a high capacity for endurance running and heavy rucking because I understand that the packs can get up to 130 LBs during SUT phase. If you have any recommendations or comments on the plans I should use, I would be more than happy to follow your advice. Also if you have any questions please reach out. I just got home 2 days ago from SFAS. I’m not beat up too bad so I’m hoping to start actually training again in about a week or so from now. About a week straight of recovery should have me feeling somewhat back to normal.
ANSWER
Start back with the 5-Week Ranger School Recovery Training Plan.
Then drop into the Daily Operator Stream until you’re 7 weeks out, then complete the Q-Course Training Plan the 7 weeks into starting the course.
– Rob
QUESTION
I am a UK based Search and Rescue winch paramedic with a military background aged 50. I am looking for a initial 2 month program that I could then continue as an ongoing month on month personalised program if MTI works for me.
Due to my work and military engagement ideally I would want something that provides.
- Functional fitness and explosive strength
- Tactical strength when wearing plate carrier and combat loads
- Mountain endurance
I would be interested on your thoughts of the best initial program; I currently train 5/6 days a week nd am not carrying any injuries but would benefit from a structured program.
ANSWER
Best – SF 45 Programming – either the Daily Stream or the Packet Plans. Not much rucking programmed for these – but you an sub the prescribed endurance ruck with rucking.
Next Best: Wildand Fire Daily Stream or Packet & Plans. Exactly what you want – but pretty intense for a 50 year old.
– Rob
QUESTION
Hope this finds you well. I wanted to see if you can recommend a program that focuses on improving V02 max that is not running focused. I live in NYC and do not enjoy running here, but happy to battle bike/row etc. My plan for the next few months is to do what your recco for the next couple of weeks before starting your Hypertrophy for Skinny guys (good email marketing!), before moving into your ultimate meathead program and then likely going back to the V02 Max focused set. ie Get out of the rut of the same few exercise I’ve fallen into by moving alot, get stronger, then transition back to a mix of strength + endurance.
ANSWER
Options:
1) Power-Based Endurance Training Plan – can use a spin bike or rower
– Rob
QUESTION
I just finished SWAT Selection V2. Loved it, but feeling the fatigue. What do you all recommend now that I’m finished. What should I do between programs and what program should I shift to?
I need work on my top end strength, I’m solid when it comes to work capacity. I would also like to get my 3-mile time down as a secondary goal. I’m an Air Force security forces officer by trade.
ANSWER
Week’s rest then Max Effort Strength + 3 Mile Run Training Plan.
– Rob