All posts by Mintra Mattison

Arete 5.6.21

Military / National Security / Foreign Policy

US Army’s next-gen protection system for helos cleared for full-rate production, Defense News
Army vet marching 1,800 miles to fight veteran suicide, Marine Corps Times
Why the United States Needs an Independent Cyber Force, War on the Rocks
Guard chief wants free health care for all troops, activated or not, Air Force Times
The U.S. Role on the Global Stage, Hudson Institute
Taliban demands U.S. withdraw forces by May 1 deadline, Long War Journal
Back to the Future: Getting Special Forces Ready for Great-Power Competition, War on the Rocks

 

Wildland Fire / Law Enforcement

Legislation to expand first responder disability, death benefits reintroduced in Congress, Fire Rescue1 Daily News
3 police-community engagement questions every law enforcement leader should ask in 2021, Police 1 Daily News
Agencies Nationwide Coping with Critical Shortage of Officers, Police Mag
New York mayor calls off ‘creepy, alienating’ police robo-dog, The Guardian
NJ researchers find high levels of PFAS in blood of volunteer firefighters, Fire Rescue1 Daily News
Chain reactions: How stress and fear can impact decision-making, Fire Rescue1 Daily News
Oshkosh Airport Products Secures First Order for the New Striker ARFF Vehicle, Firehouse

 

Mountain

COVID in Mt. Everest Base Camp and Other News from the World’s Highest Peak, The Adventure Blog
What this Wildlife Refuge Ranger Wants you to Know, The Outbound Collective
Backpacking Gear Care: Lessons From Our Repair Shop, Therm-a-Rest Blog
Breckenridge Ski Patrollers Unionize In Tight Vote, Unofficial Networks

 

Fitness / Health / Nutrition

One cup of leafy green vegetables a day lowers risk of heart disease, Science Daily
Maximum Sustained Power Training, or MSP, Mark’s Daily Apple
How Perfectionism Leads to Athlete Burnout, Outside Magazine
How Does Caffeine Affect Cycling Performance? Adventure Journal
How Murph Became the Most Legendary Fitness Challenge Ever, Men’s Health

 

Interesting

Amazon had sales income of €44bn in Europe in 2020 but paid no corporation tax, World News
Pfizer Will Seek Approval to Give Covid Vaccine to Children, NYT
Huge Marijuana Grow Site Found in Death Valley National Park, Adventure Journal
Reaching ‘Herd Immunity’ Is Unlikely in the U.S., Experts Now Believe, NYT
Tesla Cybertruck Camper Gets $50M in Pre-Orders, Unofficial Networks
Traveling in the Weirdest Possible Way, The Adventure Blog

Q&A 5.6.21

QUESTION

I just started my hiking excursions up in the White Mountains of New Hampshire and I’m considering taking on the Presidential Traverse or the Pemigewasset Loop. These hikes are said to be the most difficult of all in the Northeast states and average about 25-30 miles with a LOT of elevation gain. What plan?

ANSWER

– Rob

QUESTION

What are your program macro cycle/training progression, if you will, recommendations for a 6 month or greater timeline? I currently am only scoring a 150 on the operator ugly assessment @ 230 lbs. (it’s the only assessment I have used beside individual lifts or runs in the past year) As for my goals, I am looking to become an all-around more conditioned, lighter athlete but still maintain most of my strength. Any recommendations on programs that I could run back to back would be greatly appreciated.

ANSWER

First 4 plans in the Greek Hero series.
6 months = 26 weeks …
Weeks.   Plan 
1-4         Operator Ugly Train Up
5-11         Hector
12-18        Apollo
19-25      Achilles
– Rob

QUESTION

I’m a new recruit for my county volunteer fire department. I’m interested in investing in a workout program to complete over the next few weeks.
I have a good base fitness level. I workout 5-6 days a week, alternating between endurance runs and weightlifting. I actively compete in combatives as well.
The only piece of workout equipment I do not own on the lists I’ve been viewing (Tiger / Leopard) is sandbags – can the requisite exercises be completed using a barbell / kettlebells?

ANSWER

Sorry, no. A 60# sandbag is a key piece of equipment for the chassis integrity work in most MTI programming.
My first was an old duffle bag filled with gravel and sealed with duct tape. Be resourceful.
– Rob

QUESTION

I emailed you some time ago looking for a program with barbell equipment and running. I ran the Big 3 Plus Running plan you recommended and made some progress across all those. With the colder weather I started doing the Hybrid Performance Method, stopped running and have seen some good progress in my Olympic and Powerlifting. Consequentially I have gained some weight, and now that the weather is nicer I would like to ramp up my running again, while making some progress on my main lifts if possible, if not at least maintaining. Do you all have anything you would recommend that combines powerlifting, olympic lifting and running? I am not all that concerned with accessory lifts and bodybuilding movements.

ANSWER

Lifts are Front Squat, Bench Press, Dead Lift.
You can sub in one or 2 oly lifts and follow the same progression
– Rob

QUESTION

I’m looking for a good plan I can do while running 30-40 miles a week. I currently run about 35 miles a week. I’m in the 75th ranger regiment and plan on starting the 52 week SFAS plan from you guys in august. I’d say my running is okay I run a 33:30 5 mile and Ruck a 2:25 12mile but Lacking in strength. And want to build up my body until I can start the SFAS plan so I don’t get injured.

ANSWER

Strength sessions from the Big 3 Strength + 5-Mile Run Plan.
– Rob

QUESTION

I’m heading to Virginia for the NWSDG screener in November.
A friend showed me your 2013 devgru selection training plan, and I wanted to reach out with a few questions. I’m sure you’re a busy guy, and understand completely if you need to take some time before getting back to me.
First off, I was hoping to see if the 2013 program is the most current and if you’ve made any adjustments to it in the past couple of years. Beyond that, I’m in a bit of a unique situation being about seven months out from the screener. I’ve been following a variety of different programs for the last couple of years (mostly with an emphasis on strength training vice running or swimming), and am not sure how to orient my training at this point toward the screener. Being so far out, do you have any recommendations of what kind of program I could get to set myself up well for getting on yours as I get closer to the screener? Or would you recommend cycling through your 8-week (at least, that’s how many weeks my friend gave me) program until November?
Thanks, man. Appreciate your time.

ANSWER

I updated the plan based on programming evolution and feedback last February. Here’s the link to the most recent: https://mtntactical.com/shop/devgru-selection-training-plan/
7 months = 30 weeks. Here’s what I recommend:
Weeks.    Plan
9             Total Rest
10-15        Barbossa
16-21      Black Beard
22           Total Rest
23-30.    DEVGRU Selection Training Plan – Repeat directly before selection.
– Rob

QUESTION

I recently attended MARSOC A&S and was a non select, my current game plan now is to attend RTAP/BRC (similar to BRPC I believe it’s just a name change) with a one day screener. The screener consists of:
-Usmc pft with pushups after the crunches for 2 minutes
-usmc double o course for time
-500 meter swim in cammies
-underwater swim in cammies
-30:00 water tread
I was going to use the last 9 weeks of my 23 until a class date for the actual BRC plan, and was wondering A) what would be the best plan to use to prepare for the screener and B) what would you reccomend to do leading up to the BRC plan? My PFT and CFT are 275 each roughly so I was considering the pft and cft improvement plans with the swim improvement in the PM. Any and all guidance would be greatly appreciated.

ANSWER

Here’s what I’d recommend …
Weeks.      Plan
9               Total Rest
10-15        Barbossa
16-23        Re-Do the Basic Recon Course Training Plan the 8 weeks directly before the course
Use the first 4 weeks of the BRC plan to train up for your screener. You’ll need to add in O-Course runs and take 2-3 days total rest before your screener.
– Rob

QUESTION

I was looking to purchase your air assault training plan but had a quick question. I currently have 13 weeks until I attend air assault school and was wondering what you’d recommend I do prior to following this plan, seeing as it is setup for 6 weeks. I’ve gotten a bit out of shape throughout the pandemic and am nervous I won’t be able to follow the guide comfortably. I just received the news that I’m attending air assault and really want to be successful. I’d appreciate any advice you can give me, and I look forward to following your guide!

ANSWER

I’d recommend the Military OnRamp Training Plan, followed by the Air Assault Training Plan directly before your course.
– Rob

QUESTION

I saw an article you published recently titled “MINI-STUDY: DENSITY STRENGTH BEATS SUPER SQUAT STRENGTH, HINGE LIFT BEATS SWINGS, LOADED VS. UNLOADED RUNNING INCONCLUSIVE.” The plan mentions “density progression,” but doesn’t show the information for sets, reps, or intensity used during the study. Is this explained somewhere else on your website? I looked around, but couldn’t find what I was looking for. Perhaps I was looking in the wrong place.

ANSWER

The MTI Relative Strength Assessment Training Plan deploys Density Progression.
– Rob

QUESTION

I currently am subscribed to start the 50k training program in 1 week. I’m wanting to build my home gym and would like to ask what program you would recommend once i finish this 12 weeks so i can start buying equipment needed. I will be as lean as a want to be after this plan and I’m really looking to gain strength and overall size but also wanting to stay lean.

ANSWER

– Rob

QUESTION

I recently purchased your FBI academy training plan and had a few questions about it.
  1. I am still several months away from reporting anywhere would you advise me to adjust the plan because of this?
  2. I have gone through the first week and have been struggling with the leg blaster exercises. Should I take longer breaks to get through the workout (that is what I am currently doing)?
  3. When doing stretches in warm ups and during the workout it doesn’t give the length that I should stretch. Is there a standard amount of time that I should be doing each stretch?
  4. I have had swelling in one of my knees. Would you suggest that I change any of the workout plans? I did cut the sandbag getup part of the workout short because I felt like I might hurt my knee due to the amount of twisting.

ANSWER

  1. I’d recommend you complete the FBI Academy Training Plan now …Then drop into the plans/order in the Spirit’s Packet for full-time LE Patrol/Detectives, then repeat the FBI Academy Training Plan directly before you report.
  2. Yes
  3. 30-45 sec
  4. You’re asking a medical question and I’m not a doctor – so I can’t give you a “for sure” recommendation. I would say that in general, I expect athletes to train “injured” but not “hurt”. The difference? Training “injured” won’t make it worse. Training “hurt” will. You need to get checked out by a Dr. to see where you fall.
– Rob

QUESTION

I am climbing mt Kenya(batian/technical)in august, and am currently in ok shape but looking to get back in mountain shape and train for rock. I did the sfod-d plan a couple years ago, so like the intense programming. Should I do the Artemis followed by a mountain base then the alpine rock plan? What are your suggestions? I have a rock gym membership. Thanks!

ANSWER

Helen followed by Artemis followed by Alpine Rock.
– Rob

QUESTION

I have a question that build off the nutritional guidance:

What are some good in between meal snacks that you’ve found to be good/beneficial? I’ve been struggling to find good protein bars without the added sugars.

ANSWER

Salami and hard cheese.
Avoid bars and carbs.
– R

QUESTION

I’m heading out on a deployment for 3 months and I’m planning on completing the Big 3 + 2-Mile training plan. I was wondering if I might also be able to add an easy-paced 5-6 mile run each day in addition to the prescribed workout?  Maybe not every single day, but most days?

What are your thoughts?  Thanks for the help!

ANSWER

Depends on your fitness. If you’re not making the prescribed interval times, drop the extra work.
– Rob

Arete 4.29.21

Military / National Security / Foreign Policy

Navy SEALs to shift from counterterrorism to global threats, Defense News
Here are some big changes that may be coming to the Marine Corps, Marine Corps Times
The force is still too small, Army chief says, and Afghanistan withdrawal won’t really help, Defense News
DoD Estimates New Missile Defense Program To Cost $17.7B, Breaking Defense
US Navy fired warning shots at Iranian vessels Monday evening, The Hill
US diplomats being pulled out of Kabul as security deteriorates in Afghanistan, War is Boring

 

Wildland Fire / Law Enforcement

UK Firefighters battle a wildfire at Marsden Moor, Wildfire Today
N.C. INSURANCE COMMISSION TRACKS FIREFIGHTER CANCER CASES, Firefighter Close Calls
Ill. House passes bill aimed at boosting rural EMS recruitment, FireRescue1 Daily News
How to build a firebreak to stop smouldering peat fire: insights from a laboratory-scale study, International Journal of Wildland Fire
A Pro Climber Took on the FBI Fitness Test and It Very Nearly Broke Him, Men’s Health
NYPD sees increase of 75% of officers retiring or quitting in 2020. That was 5,300 uniformed cops. Law Enforcement Today
Point of Law: Using Pole Cameras for Surveillance, POLICE Magazine

 

Mountain

Lost Cat Joins Skiers On Climb of 10,000-Foot Peak in Swiss Alps, Adventure Journal
Considerations for Roping Up on a Glacier while Ski Mountaineering, American Alpine Institute
10 places to extend your ski season this spring and summer, FREESKIER
Complete List of Future Ski Resorts of North America (15 Proposed Projects), Unofficial Networks
5 Tips for Eco-Camping, Term-a-Rest Blog
Tips for the Short Climber, TrainingBeta

 

Fitness / Health / Nutrition

Why Gyms Are Coming Back More Essential Than Ever, Breaking Muscle
This Endurance Runner Set a World Record After Running 100 Miles Around Central Park, Men’s Health
The New Science of “Fatigue Resistance” Outside Magazine
Study: Icing Sore Muscles After Exercise Is a No-Go, Adventure Journal
Blood Flow Restriction Training for Athletes, The Barbell Physio
The Complicated Link Between Sleep and Injury, Outside Magazine

 

Interesting

D.C. Is Offering Free Canoes If You Use ‘Em To Pick Up Trash on the Anacostia, Adventure Journal
Why a Gen Zer Picking Up Trash in a Park Went Viral, Outside Magazine
$10k Reward To Find Out Who Lewdly Vandalized Petroglyph Near Moab, Adventure Journal
U.S. Adds 116 Countries to the ‘Do Not Travel List’ The Adventure Blog

Q&A 4.29.21

QUESTION

Earlier this month I started the Bodyweight Foundation training plan, and am currently on Week 2 of the program. So far it’s largely met my expectations in that it’s been kicking my butt, however I’ve been struggling to recover sufficiently between sessions, specifically with the runs and with pull-ups, to the point where the pain is often too much to keep going without potentially hurting myself. I want to stick with the plan but perhaps make some adjustments, and was hoping to get your input on how to do that effectively. Should I look at reducing the overall intensity (reps, etc), or build more recovery time into the weekly schedule? If you need any amplifying information concerning my numbers, fitness level, etc, please let me know.

ANSWER

Take an extra day rest if needed. Understand soreness will decrease as fitness increases.
– Rob

QUESTION

Hey I wanted to know what kinda performance results I could expect from your bodyweight foundation program. Like is it an all round perfomance program or a specific goal?

ANSWER

All around improvement in bodyweight strength, sprint-based work capacity, and 1.5 mile run performance.
The less fit you are starting out, the more improvement you’ll see from the plan.
– Rob

QUESTION

I was wondering if the Grand Canyon Rim to Rim Training Plan would help with the following Mountain Challenge. “Maamturks Challenge ” Galway,Ireland. It’s 25km with 2300m of ascent.

ANSWER

Yes.
– Rob

QUESTION

’m very interested in purchasing your Ruck Based Selection Training Packet but I plan on having approximately 6 months to prepare instead of 12. My training schedule should be very consistent between now and my selection date as I expect to only lose one week to EIB testing.

I see online that you recommend including the military on ramp and the ruck based selection training plan but what do you recommend doing in the middle? I’m just coming out of Platoon Leader time and would describe myself as a B+ officer physically (better shape than most officers but by no means a physical specimen). I’m strong on endurance in terms of running volume however, my speed over distance and movement under load both need work and I haven’t spent dedicated time in the gym since last March so general strength has diminished outside of Platoon beaverfit workouts.

My intuition tells me the following flow should be successful:

Military On Ramp Training Plan (7 wks)

Big 24 (6 wks)

Fortitude (6 wks)

Ruck Based Selection Training Plan (8 wks)

Insert rest weeks/ add load weeks as time is available

Do you have any feedback or recommendations on how to get ready for SFAS on a condensed schedule? I’m not starting from 0 but I have a long way to go before I feel physically ready.

ANSWER

6 months = 26 weeks. Here’s what I recommend:
Weeks      Plan
1-4           Military OnRamp (1st 4 weeks)
5-11         Fortitude
12-18       Valor
– Rob

QUESTION

Great recommendation with Dolly.  I had my screener this week and did really well.  I’m looking for a new plan recommendation.
Coming off Dolly which was all body weight, I’d like something more strength focused.  However, I don’t like to lift too heavy any more.  I’m all aboutgetting after in the gym but after a few back injuries I keep it conservative with the weight.
Also, I’m not looking for a plan with much running right now.  I rolled my ankle about 3 weeks ago and it’s still pretty sore but only when I run so I think I need to give it time to rest.  I’ll likely swim a couple times a week to keep up the cardio. I think step ups would be a good cardio alternative as well.  Unfortunately I don’t have a rower or air dyne bike in the home gym yet.
I look forward to your recommendation .  Thanks!

ANSWER

Waylon next.
Sub in biking/swimming or whatever for the running until you heal up.
– Rob

QUESTION

Got any plans for a hotshot crewmember who slacked off this winter and has 5 weeks to report?

ANSWER

– Rob

QUESTION

Just a couple of questions about the swim improvement program- I recently had to take about 4 weeks off training consistently due to some life stuff. I pretty much only ran 1-2x per week and did a couple of swims and lifts during this time frame. Prior to the time off I was doing easy running 1-2x per week, lifting 3-4x per week, and swimming intervals 2-3x per week consistently for two months, and before that just lifting. My questions are:

A) Would you recommend I build up to your swim program (since it’s 5 days per week), or can I jump directly into it and just make sure to base the intervals on my Week 1 Day 1 times? B) Is it fine to run 3x per week while on the swim improvement program and use a minimalist 2x/week lifting template? Running and swimming are by far my weak points and I’d like to focus on both for the next couple of months while still maintaining a baseline level of strength.

ANSWER

A) Jump in.
B) Not sure – depends on your fitness level. Try it, but if you’re not making your swim interval times, pull back.
– Rob

QUESTION

I’m 24 weeks out from going on my Special Forces Operator Course (CSOR). I was wondering if you can point me in the right direction to get a good training program prior to the long course ahead.
Ps. Thanks again for the CSOR Selection program. It got me through Selection unscathed. Awesome program.

ANSWER

Congrats on CSOR Selection?
– Rob

QUESTION

I am training for the Bob Marshall Open at the end of May.  I need to be able to go 25-30 miles with a 30 pound pack for a couple days in a row, with some decent stretches of pack rafting in between.  What training plans would you recommend for me?  Thanks!

-Rob

ANSWER

Backpacking Pre-Season Training Plan followed by the Ultra Pre-Season Training Plan – where for the Ultra plan you can either run with a pack or hike the prescribed mileage.
You’ll want to complete these plans back to back the 15 weeks directly before your trip.
If you’re fit, and have a lot of running / backpacking volume in your training already, you could just complete the Ultra Pre-Season plan the 8 weeks before your trip.
– Rob

QUESTION

In your Keto article you mentioned your arthritic knees…I was wondering how you deal with that and how that impacts your fitness goals. I recently found out I have pretty advanced arthritis in one of my knees (I’m only 29, in the Army for 7 years).
Up until that diagnosis (which was brought about by an injury to the knee) I was avidly working through the Greek Hero series in preparation for a selection. Now I am doing Rat 6 as it doesn’t require any run/ruck and supplementing with bicycling and swimming. I’m curious if injuries/limitations would shift your analysis on the height/job/bodyweight chart you put out in the most recent article. Since finishing Apollo and starting Rat 6 (in the last 3 months), I put on 25 pounds and am 200 at 5’10”.
Also do you see Keto as a longterm choice or just a short term option to reach a weight/fat goal?

ANSWER

Arthritis – no answer. You have to deal with it and keep doing the stuff you love and enduring the pain.
Keto? No, ever since I wrote that post I’ve modified the diet  – primarily by not eating as much fat. I just couldn’t consume that much fat each day.
Long term? At your age, our current nutritional recommendations work: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob

QUESTION

Rob- great article–  I’m a longtime competitive powerlifter who is solely focused on rock climbing for past few years and going forward.  5’7 and “down” to 180 with pretty low body fat (competed at 220 and 242).  Any suggestions on how to atrophy muscle for these last 20 lbs or so?  If you do phone consultations I’d be interested.

ANSWER

All I could suggest is stopping all strength training – including body weight, significantly increasing endurance (do a triathlon plan) and significantly reduce protein from your diet (one serving day). Try it for 8 weeks and see what happens. Avoid fruit to avoid sugar … so you’ll pretty much live on salads for 2 months.
Sorry – no on the phone at this time.
– Rob

QUESTION

I just recently completed selection successfully and will be starting the Q course in August 2021.  How would you advise I train for that?  Currently my stats are as follows:

5mi Run: 36-38min.  Goal is to reduce to 35min.
12mi Ruck @ 45# Dry: 2:45 – 2:55 (hr:min).  Goal to reduce to 2:30:00

I mostly think my conditioning and work capacity are good, but I’d like to really build up my strength and maintain / improve my conditioning / run / rucks.

Thanks for the help!

ANSWER

Congrats on selection!
Now? Drop into the plans/order in the Greek Hero Series beginning with Hector.
– Rob

QUESTION

I’ve had a subscription with MTI in the past and really enjoyed the different programs to choose from. Currently, I am a police officer and on a part time S.W.A.T. team. I’d like to think I’m in reasonably good shape. I run 15-20 miles a week, lift weights 4-6 times a week and ruck and swim 1-2 times a week. My goal within the next 3-4 years is to join the FBI and eventually tryout for FBI HRT. Which programs do you guys recommend, besides the obvious HRT prep once I’m closer to actually trying out. My weaknesses have always been rucking (short legs) and running.

ANSWER

Plans/order in the Gun Maker Packet, beginning with Ruger.
These plans are designed as “Base Fitness” – day to day fitness for full time SWAT/SRT and concurrently train strength, work capacity, endurance, tactical agility and chassis integrity (functional core).
– Rob

QUESTION

Now that restrictions are starting to loosen up at gyms, I am planning on getting back in the swing of things.  I purchased the Big Cat fire rescue plans a while back and I am planning on starting with Jaguar once again.  However when I started them last time, I ruptured my patellar tendon while doing the box jumps. My shit luck.
Do you have any substitutions in the Tactical Agility area?  I can do box jumps up then step down but no more jumping down for me. And my running form is pretty awful still. I have been trying to think up/research possible substitutions but I’m not having much luck. Any help would be greatly appreciated.

ANSWER

I’m not a doctor, don’t know where you are in your recovery, etc. so best would be to skip the tactical agility programming. If you need a sub for running, spinning/biking is a shitty, but still the best, option. You can substitute time … so if the plan calls for a 3-mile run, assume 10/min miles and bike for 30 minutes.
– Rob

QUESTION

I’m a military athlete currently training for a 50-mile ultra trail run, and am curious about your program. Is it designed by an ultra-runner? Also I am wondering if it is possible to combine ultra training with maybe 1 x day a week of rucking or maybe some light technical swimming. Will the program keep me in military condition in terms of strength and cardio and so on?

ANSWER

I’m a certified strength and conditioning coach, founder of MTI, and I designed the training plan.
Adding stuff? Depends on your fitness and training time. The running volume in this plan is significant — which means fatigue and training time.
No – the plan’s focus isn’t multi-modal – it’s running endurance. Expect your strength to decline if you complete this plan.
If you want to train both strength and running concurrently, look at our Big 3 Strength + 5 Mile Run Training Plan.
– Rob

 

Arete 4.22.21

Military / National Security / Foreign Policy

Arizona governor sending National Guard troops to southern border, Air Force Times
Preliminary design review looms for Army’s next set of tactical network tools, Defense News
U.S. Defense Strategy After the Pandemic, War on the Rocks
Afghanistan’s war and US stake in it won’t end when troops leave, War Is Boring
U.S. Facing Increasing Nuclear, Space-Based Threats, Leaders Say, Defense.gov
Inside the Army’s new training program for special operations bomb techs, Task & Purpose
US Agencies, Defense Companies Hacked Via VPNs, Breaking Defense

 

Wildland Fire / Law Enforcement

Using a biomathematical model to assess fatigue risk and scheduling characteristics in Canadian wildland firefighters, International Journal of Wildland Fire
4 investments worth every penny for firefighters, FireRescue 1 Daily News
U.S. Forest Service suspends all prescribed fires in their Northern Region, Wildfire Today
Arizona Sheriff’s Deputies Threatened by Drug Cartel, POLICE Magazine
3 ways to be a listening leader, Police1 Daily News
Massachusetts bill would allow injured police K9s to be transported by EMS, Law Enforcement Today
Chicago Officers May Soon Have to Ask Supervisors Before Starting Foot Chase, POLICE Magazine

 

Mountain

Tools of the Trade: When, where and how to use your ice axe, crampons and rope, Backcountry Magazine
9 New U.S. Trails You Should Try This Year, Outside Magazine
Two big news climbs in Chile’s unexplored Valle Escondido by Mike Sánchez, Cristobal Señoret Zobeck, Planetmountain.com
Markus Eder lives out every skier’s dream: Riding an empty ski resort, FREESKIER
New Annapurna Summit Record Could be a Sign of Things to Come on Everest, The Adventure Blog
The First Case of COVID-19 at Everest Base Camp, Outside Magazine
Plan B Ski Expedition, The Outbound Collective

 

Fitness / Health / Nutrition

8 Aerobic Workouts That Aren’t Running, Cycling, or Swimming, Mark’s Daily Apple
The Cleanest Protein Powders You Can Buy, Men’s Journal
Study reveals roadmap of muscle decline with age, Science Daily
Icing Muscle Injury Ineffective, Study Says, NYT
Enhance Muscle And Strength With These Sleep Extension Techniques, Breaking Muscle
Is Oat Milk Actually Good for You? Outside Magazine
Multivitamins, omega-3, probiotics, vitamin D may lessen risk of positive COVID-19 test, Science Daily

Q&A 4.22.21

QUESTION

I’m wondering if you can help me decide on a plan? You’ve done such a good job with the guiding questions on your site, but I still end up not knowing what to do, so my son told me to email you – he  loves your workouts and suggested that I give it a try :o)
Relevant info:
– 59 yo female
– “okay” condition – I do yoga and have lifted weights most of my adult life but off-and-on the past 5 years and am feeling like a chubby slug
– I’m probably about 10 lbs overweight
– I am not really able to run long distances due to old achilles injuries but I can do shorter slow intervals (walk/jog?)
– Equipment I have on hand (not able to go to a gym due to covid)
…kettlebells 5, 10, 15, 20 lbs
…several resistance bands
…can get a sandbag
I am not able to set up a pull-up bar. – I have a long-standing issue with my left SI joint that, through experience, has improved with core strengthening and yoga, but it can give me fits with forward bends like Good Mornings.
The workouts that appeal to me are kettlebell/body weight. I would like to strengthen my core/low back and increase general strength/work capacity. I think I can figure out the cardio (I have a bike, can walk) if that doesn’t fit in. Traditionally my body has responded very well to HITT/interval-type workouts.
If you can suggest one of your plans that you think might work, or come up with one for me that would allow me to work into one of your existing plans (if that’s possible) I would appreciate it so much.

ANSWER

Couple Options:
1) Bodyweight Foundation Training Plan  – you’ll need to modify (skip) the pull ups in the plan and walk/run the prescribed running.
2) High Rep Kettlebell Snatch Training Plan – Mostly Single mode, but if you are familiar with the kettlebell snatch exercise this could be a great way to jumpstart your fitness.
3) Gym Closure Training Plan – Use a 35# backpack instead of the prescribed 45#
Extra 10# – you can’t outwork a shitty diet and at 59 your metabolism continues to slow (I’m a little behind you at 52). Here are our nutritional recommendations. For you, I’d recommend following these but eliminating the cheat day and eliminating fruit.
Try this diet for 4 weeks and if it doesn’t work, I’d recommend trying Keto. I’m trying Keto now and am shedding.
– Rob

QUESTION

I wanted to start off thanking you for your Big 24 plan; it has been the most successful training I’ve ever done. I ran it in August, and now I’m halfway through it a second time.
Some of my progress from August to this halfway point:
Back squat 3rm: 180lbs->235. 1rm 185->245
Hang squat clean 2rm: 125lbs->160
Bench press 3rm: 120lbs->145. 1rm 130lbs->155
Push press 2rm: 110lbs->135

One question I have concerning it, do you know how I could avoid the strain/cramping I get in my legs in the second half? I’m eating lots of protein, bcaas, collagen, getting at least 8hrs of sleep, and I’ve even cut out the Wednesday work capacity session. Last run through I took 1.5wks off to retest because my quads couldn’t make it through two sets.

Thanks again!

ANSWER

“Straining” and “Cramping” are two different things. Can’t help with “straining” … for cramping, drink a zero calorie electrolyte drink 30 before training and see if it helps.
– Rob

QUESTION

I am an 18x candidate. Got a contract but had some medical stuff to sort through, everything is good to go now. However, I’ve got a ship date to bootcamp and I’m not exactly in the shape I was in when I completed SFRE.

I’ve got 5 full months to be in the best shape possible before reporting to bootcamp. What plans do you recommend? I thought about running one of the programs from the SFAS packet before hitting the Ruck Based program right before I leave. Not sure what the best path forward is? Running is a weakness that I really need to shore up. Your advice is greatly appreciated. Thanks!

ANSWER

5 months = 21 weeks
Weeks.  Plan
1-7        Fortitude
8-13      Valor (first 6 weeks)
14-21.   Ruck Based Selection Training Plan
– Rob

QUESTION

I just finished the body weight foundation plan last week. I am looking for a couple follow on programs to do before starting the half Ironman packet in April-May to prepare for my race in July. I purchased the body weight build program with the foundation but I’m not sure if this is the move or a strength based program followed by something else that focuses on endurance. Is there a specific progression you would recommend following the foundation prior to the half Ironman packet?

ANSWER

Day 2 of the Half Ironman Plan is a 45K bike ride … so you can’t drop into it cold unless your butt wants to suffer – and my sense is you haven’t been doing any swimming or biking.
I’d recommend the Sprint Distance Triathlon Plan.
– Rob

QUESTION

I’d like to purchase a sandbag and one of your sandbag training courses.  I’m 47 and try to spend as much time on the BJJ mat as possible.  I’d like to work out twice a week with sandbag and the other days are BJJ, runs, and Hotworxs.
Questions:
1. Will this be a DVD or online?
2. I’m buying one bag, so I’m thinking 40lbs for all?
Thank you for your time and have a great day.

ANSWER

1. All programming is online accessed via computer or our phone app.
2. Depends on how strong you are. Start with 60#.
– Rob

QUESTION

I ran through your grease the groove program and had great success. My pull-ups went from 18-22. I have the pull-up improvement package and was wondering what would be the recommended program if I was still looking to increase my max number of pull-ups. I see the GTG program is most like the volume six-week plan, which is followed by the weighted program. However, in the overview, it says that the density program is the most utilized in preparation for PFT’s/tactical fitness tests. I am prepping for a Marine Corps PFT so I’m shooting for that perfect score of 23 pull-ups.

ANSWER

I’d recommend density progression next.
– Rob

QUESTION

Just have a question regarding some programming! I am torn between RAT 6, MTI Relative Strength Assessment and Big 24. The only reason is because I want to build a stronger deadlift and know that Big 24 and The relative strength assessment doesn’t include the deadlift but also know that you have mentioned Big 24 and relative strength programs as being excellent overall to strength gains.

Any and all advice would be greatly appreciated!

ANSWER

I just replaced the Power Clean in the MTI Relative Strength Assessment Plan with the Hinge Lift – or our version of the dead lift – you can do the traditional deadlift if you want – so I’d recommend that plan.
– Rob

QUESTION

I came upon your site after searching for tactical training regimens. While I am not military, LEO, or a First Responder, I am someone who wants to train in these respects. In short, I am a 45 year-old man in decent shape but want to get in better shape and be ready for whatever life tosses my way. I no longer have a gym membership due to a combination of working with a herniated disc at the bottom of my spine and out of concern for exposure to covid. I have a fair amount of equipment (kettlebells, sandbags, resistance bands, a pull-up bar, rings, parallettes) but no access to barbells, dumbbells, or a squat rack. Still, I feel what I have is sufficient to get in the kind of shape I’m seeking. My problem lies in a lack of deep knowledge regarding programming. Do many of your programs only require the minimal equipment that I have, or do they largely require a barbell/access to a full gym?

Lastly, I see that some of your programs are designed with minimal equipment, but I wonder if it is possible to search your programs specifically for that.

ANSWER

Here’s a list of our limited equipment plans. Each has a required equipment list.
I’d recommend the plans/order in the Tribe Packet.
– Rob

QUESTION

I’m a service academy cadet training for CDQC. I bought your program but am having some difficulty with completing the longer runs and dropping my long run times. The strength and swimming stuff comes fairly easily but running never has. I can even ruck run at TACP pace. I realize these run times are fairly average for men but for a woman it’s fast. I struggle to run quickly at distances greater than 5 miles. Is there something I should look to add?

ANSWER

I’d look at your running form. Form can make a huge difference. Research read POSE Running or Chi Running and see if working on form helps.
I’d be hesitant to add anything to the plan because of it’s current volume.
– Rob

QUESTION

Last year I worked through the Greek Hero series. I was very pleased with the results as it allowed me to be selected for a pipeline to the 75th Ranger Regiment. My earliest date to report to RASP 2 is 09 June. What sort of training do you reccomend to get in the best possible shape to excel at the assessment?

ANSWER

– Rob

QUESTION

Hope all is well. I just finished the fat loss program this past week and have been following the nutritional recommendations put forth as well.

I am in the hiring process for border patrol, no telling where that may end up. That date is at least 5 months away if not more.

I was wondering if you had any recommendations of what program to move on to since I just finished the fat loss. I’d rather not do the fat loss program twice in a row.

Long term goal is to go through the BORSTAR STC. I am just trying to get in the best shape possible for a future in LE.

ANSWER

Whiskey next – it’s the first plan in the Spirits Packet for full tile LE Patrol/Detective.
– Rob

QUESTION

The selection I am going for is predominantly ruck-oriented, with a large portion also focused on casualty carries and at times, your standard running, both in temperate and high humidity climates (I mention this as I struggle in the heat/humid environment). Would you recommend any of your programs in particular?

ANSWER

– Rob

QUESTION

I was looking online at the 52-week SFAS Training Packet and noticed that all but 2 of the plans required access to loaded gyms. I don’t have access to a gym like that, but I have a lot of the more bodyweight/minimalist type equipment and was wondering if you had some plans that could be put together in a similar sequence that are more geared towards the minimalist user. Current equipment I have available is:
-Pullup Bar
-20″/24″/30″ Plyo Box
-Rogue WallAmigo (Foot Holder for Situps)
-60# ALICE Ruck
-80# Sandbag
-TRX
-2x Jerry Cans
-Resistance Bands
-70# Kettelbell
-Pair of 25# Dumbbells
-Pair of 53# Kettelbells
-Body Armor
Thanks for your time and consideration.

ANSWER

Plans/Order in the Tribe Packet
– Rob

QUESTION

Your site was recommended to me by a work colleague, but with the 100+ plans, you offer I need a little advice as to where to begin. I’m a 29-year-old male, 6f.2, and currently, weigh 135kg. With gyms being closed for the past 12 months due to COVID, I’ve done very little physical training and the effects are really starting to show. Pre-Covid I was training as a powerlifter and mixing in BJJ and kickboxing a few times a week.
My goal is to work as a Paramedic on a rescue team in rural Australia. This will include a component of verticle rope rescue.  As I have just completed all of my studies, this is a real possibility within the next 12-18 months. But I am not in the proper physical shape required for such a role.
I am easing back into training BJJ two days a week, with some light powerlifting sessions mixed in.
I have no prior major injuries.
Could you recommend a “training pipeline” basically starting from scratch that would get me to or on the way to the required fitness level within the above-mentioned timeframe?

ANSWER

I’d recommend the Fire/Rescue OnRamp Training Plan followed by the plans/order in the Big Cat Series for Full Time Fire/Rescue.
– Rob

QUESTION

I ski about 10 days a year while on vacation and would like to increase my endurance.  I like to ski difficult terrain and am finding I can only do a few runs before my legs ache and become tired.  I do HIIT training about 3 times a week, but it has done nothing for skiing.

  I am 52 years old and I know age is part of the lack of endurance, but I would like a program for general fitness that would build my endurance over the next several months.  I saw the 30 dryland ski program and it might work, but not sure I can do the total number of exercises 4 days a week.  My recovery is much longer than it used to be.  Is there a program I can do to work up to the 30 day ski program over the next several months so I can use the program before the ski season?  Also, as mentioned, I am 52 and wish I had the same fitness level of a 30 something, but find it hard to keep up with more advanced training.   Any insight or recommendations would be much appreciated.

ANSWER

I’m also 52 and did the full dryland plan prior to last season and would have this year except I had hip replacement surgery at the end of October. Certainly recovery is affected by age, but nearly as much as fitness. As your fitness improves soreness will decrease. The idea that you need a year to train up for a 30 min-day program is selling yourself short unless you’re severely deconditioned – and even then it shouldn’t be an issue. Even with my surgery I’m back to doing leg blasters just this week … so your age isn’t a problem.
Also – our dryland programming is intense and sport-specific. You don’t want to train for skiing all year – best to improve your year round “base fitness” and then do the full Dryland Ski Training Plan the weeks directly before your season starts, and then maintain throughout the season with our In-Season Ski Training Plan.
Base Fitness – I’d recommend our SF45 Programming starting with SF45 Alpha.
No gym? Start with Apache from the Tribe Packet.
Want to jump start your fitness before beginning either of these? Bodyweight Foundation.
If you’re not fit now it’s gonna suck for a few weeks, but just.keep.grinding. My arthritic knees take time to warm up every day I train and the first few squats hurt. But they would hurt more if I didn’t do it frequently. “Motion is Lotion” for us old guys!
– Rob

Live Q&A on Quiet Professionalism

 

On Thursday, April 15, 2021, 7:00 p.m. Eastern Time, Rob will be offering a live Q&A via Zoom on Quiet Professionalism – anyone is welcome!

Rob has been thinking about what it means to be a Quiet Professional for years, and over that time has written down his thoughts and ideas  First penned in Oct. 2015, you can learn more about Quiet Professionalism in THIS ARTICLE.

 

Interested? Join via Zoom!

The live Q&A is via Zoom, see details below.

Join Zoom Meeting
https://us02web.zoom.us/j/4866862109

Meeting ID: 486 686 2109

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Meeting ID: 486 686 2109

Find your local number: https://us02web.zoom.us/u/kdyuFY9NA

Arete 4.15.21

Military / National Security / Foreign Policy

Do we need a Space National Guard? Colorado says yes, but Congress is not so sure. Air Force Times
US Army finalizes requirements for future attack reconnaissance aircraft, Defense News
Strategy in the Artificial Age: Observations From Teaching an AI to Write a U.S. National Security Strategy, War on the Rocks
Here’s why Air Force fighter pilots get massage therapists and athletic trainers, Task & Purpose
Putin’s Ukraine buildup leaves US and its allies in search of a strategy, Stars and Stripes
Crucial F-35 Combat Test Could Be Delayed Until Late in 2022, RealClearDefense
U.S. Sending 500 More Troops to Germany, RealClearDefense

 

Wildland Fire / Law Enforcement

Why do we keep experiencing so many apparatus rollover accidents? FireRescue1 Daily News
California to authorize $536 million for wildfire mitigation, Wildfire Today
Pa. state police to alter fitness standards that kept out women, Police1 Daily News
GA Agency Shows Off Officer Protection Package on Patrol Cars, POLICE Magazine
Aerial firefighting simulator installed in New South Wales, Wildfire Today
New Mexico Ends Qualified Immunity for All Government Workers, Including Police, POLICE Magazine

 

Mountain

Spring Skiing Is in Full Swing at These Resorts, Outside Magazine
Long Live the T-Bar, POWDER Magazine
The Filmmaker Who Brings the Trail to You, The Adventure Blog
Summer Camping Checklist: Everything You Need for a Night Under the Stars, The Outbound Collective Journal
Podcast: Talking Health, Performance, and Longevity, with Jesse Charles, M.D, Uphill Athlete
10 Year Old Girl STOMPS First Misty Flip On Skis, Unofficial Networks

 

Fitness / Health / Nutrition

Is This App the Future of AI Workouts? Outside Magazine
The Talk Test and the Lactate Threshold, Breaking Muscle
How James Lawrence Prepared His Body for 100 Consecutive Ironmans, Men’s Journal
How Exercise May Help Protect Against Severe Covid, NYT
How to Hold on to Your Sprint Speed as You Age, Outside Magazine

Q&A 4.15.21

QUESTION

I’m 32 years old, Marine Vet who’s working a desk job.
I have a wife and daughter and I just realized something after I ran a minute ago….
I’m not where I used to be lol
So right now I’m executing Rat 6 (which is by far…my favorite cycle).
After each lift I throw in gorilla complex in hopes of gaining some mass in my arms.
I run/ruck twice a week…
My run time sucks, in partial to the hills lol and I’m slow as crap.
I’m 5’7” 165 lbs and I want to be a lean, strong, somewhat aesthetically pleasing ( wife likes that lol)
If you had to give me your go to cycle/program for being just a generally fit man that loves to hunt, play with his daughter, ruck and in general terms…be a fit American male….what program would you offer me?
Obviously I will never be Indian Jones or a Marsoc operator but I at least want to “tune” my body to my best ability.
 Any help or advice?
Thanks and god bless.

ANSWER

Plans/order in the Country Singer Packet I, beginning with Johnny.
Make sure you’re training, not “working out”.  Also – if you do you’re own programming you’ll end up doing what you’ve always done (Rat 6) and/or what you’re good at (usually what you’ve always done). All strength = shitty work capacity and endurance.
– R

QUESTION

I’ve loosely followed what you do for a number of years now, done some of the programming and I like the down to earth articles you produce.
Here’s the problem. I’m a forty nine year old recently retired firearms cop from the UK. I’m 6’2″, about 200lbs. I’ve always kept myself as fit as I can, pushing myself and working around shifts. I train five days a week, mostly in a fairly well equipped gym at home with a rack, olympic bar, weighted vest, etc.
I’ve run, tabbed (rucking), done crossfit, weights, olympic lifts, hill walking, etc…
I’ve usually done my own programming and eaten healthily. I find nutrition a dark art, information always contradicts the previous advice.
Here’s my problem; I’ve got to the point where I’m not making progress. I’m gaining fat, can’t put on muscle but my strength still improves when I focus on it. As for nutrition, I’m completely confused.
I know I’m no spring chicken, but i could use some advice, as I ain’t done yet!

ANSWER

You’ve got to get more strict on your diet. As you get older your metabolism continues to slow down and you can’t outwork a shitty diet.
You should know our dietary recommendations. Cut the cheat day, and cut back significantly on fruit. Limit your fruit to 1x serving day, and if possible, just berries. No apples, bananas, citrus, etc. Eat when you’re hungry – so you don’t need to cut calories, but do need to cut sugar – even fruit sugar.
Make sure you’re not drinking any calories – including cream in your coffee, gatorade, soda, etc. Limit dairy – cut back on cheese.
Try to limit alcohol to 1 day/week, and no beer, ever. Hard seltzer or whine is okay. Tequila, Vodka are okay.
Training? SF45 Packet. You need to cut back on strength and increase endurance.
– R

QUESTION

I would first off like to say how incredibly satisfied I have been with my MTI subscription. The sheer breadth of training available is second to none, and I love reading through and educating myself on programming.
However, I would like to ask for training selection advice. I am 18 weeks out from IBOLC. I believe I am capable of maxing the ACFT, the 12-mile ruck (2:15 with 55lbs), and the 5-mile run (33:15), and I would like to train to the test to increase my chances.
I could list my current fitness abilities but I don’t think they matter in program selection. What I need is to practice using a hex bar, stronger glutes for throwing a med-ball, and time under a ruck to get ready for IBOLC and Ranger School patrolling.
Currently, I am running and rucking roughly 15 and 12 miles a week respectively. I have experience running 50 miles a week for months, however, I know I cannot jump back into this volume.
I am looking at SFOD-D Build and SFOD-D. I like the ACFT work and ruck/run volume. My concern is wasting time during SFOD-D build not doing hex-bar work. I may add the hex-bar and push-up progression from SFOD-D to make the best use of my time.
I imagine you have seen others in my path before, so I am very open to your advice. Please let me know. I look forward to your response.

ANSWER

I’d recommend Actaeon now – with one change. Replace the power clean in the plan with the trap bar dead lift and follow the same progression.
Then complete the IBOLC Training Plan the weeks directly before IBOLC.
I’m not sure what to tell you about the ACFT and training for it. Last we heard was the Defense Authorization Drill prevented the Army from continuing to administer the ACFT, but perhaps the change is scores can’t be used. It seems all confused now.
– Rob

QUESTION

I am currently in college in Army ROTC. I have been working through the virtue series of fitness plans for the last 10 months. As I am finishing up the series in the next few weeks and am trying to pick a new plan to do next. The virtues series has helped me increase my overall work capacity, running endurance, and overall fitness exponentially. However my strength is still not where I want it to be, none of my lifts are at the mti standards for tactical athletes. I am 6’ 180lbs and am really looking to build muscle mass and cut down my body fat. What plan or series would you suggest, I still need to maintain my running/rucking endurance but I need to increase my strength.

ANSWER

Now I’d recommend the Big 3 + 5-Mile Run Training Plan, and follow it up with the Greek Hero series.
Don’t get too hung up now on size/strength at your age. You’ll continue to fill out as you move into your 20s.
Continue to focus on multi-modal training.
– Rob

QUESTION

I have been using your programs on and off for almost two years. I mostly utilized your Ranger School Prep and Big Mountain Plans prior to passing Ranger School in November of this year. I was supposed to be attending RASP in March, but unfortunately circumstances have changed.
I am now preparing to submit a packet and attend SFAS (hopefully in early June or late August). I have been using the “SFAS PT-Handbook” for two weeks, but am worried it may not be enough. My original plan was to complete this 8-week plan and then roll into your 8-week Ruck Based SFAS Plan. But, after looking into your SFAS Packet I am wondering if I should complete one of the other plans like Valor or Resilience. My overall strength is starting to return from school and my rucking is decent, but I have always struggled with running and pushups.
I have a PT Test scheduled with the recruiter for March 1st, so I want to make sure I utilize the next two weeks wisely. I am just reaching out to see what you would recommend I use for the next two weeks and beyond. Should I continue with the plan I am using? Switch to one of the plans in you packet like valor or resilience? Or maybe do one of your 2-mile improvement or APFT plans until after the PT Test and then switch to one of those?
As always I appreciate your time and any advice you are able to provide. I appreciate your help in preparing me for Ranger School and hope you can do the same for SFAS.

ANSWER

First I’m not familiar with the programming you mentioned, and can’t comment.
Now? Train specifically for the PT test with the recruiter. You didn’t mention what that is – but train specifically for it. Do our APFT Training plan if it’s the APFT, or the ACFT Training plan if it’s that assessment.
Following? Work back from your report date and follow the plans/order in the Ruck Based Selection Training Packet. Line it up so you finish the final plan in the packet – the Ruck Based Selection Training Plan the 8 weeks directly before you report to basic.
– Rob

QUESTION

What’s the main difference between the two country singer plan packets? Do you necessarily need to start with the men, or can you start with the women series as well? Post surgery I’m not sure that day 2 week 1 of Johnny of running 5 miles would be super feasible yet.

ANSWER

From a macro perspective the packets are interchangeable – ie they are both focused on concurrently training strength, work capacity, endurance and chassis integrity.
Differences is how the plans in the packet achieve that … for example, no plan in Country Packet 1 deploys only bodyweight strength for the strength component – so there is one of those in packet II.
So … you can start wherever.
– Rob

QUESTION

I’m interested in eventually trying the Greek Hero series and was wondering if the Military On-Ramp Training Plan or the Operator Ugly Training Plan would be best to help me build my base fitness. Does the Military On-Ramp plan have a decent amount of barbell training or is it mostly bodyweight/sandbag/dumbbell focused? If I were to start with the Military On-Ramp plan, would I need to supplement my plan with extra barbell work to prepare for the Greek Hero series?

ANSWER

Military OnRamp includes free weight strength work. You should be able to roll into the Greek Hero plans following.
– Rob

QUESTION

I have been in the AF DEP program since December and have completed the PAST prep plan. My likely ship date June 15th, in that case what plans would you recommend I do in what order leading up?  There is a chance I could be shipping in April so I started the CCT/PJ Selection program at the beginning of the month.  My swimming efficiency and running speed can use work. My numbers from the beginning of the month are below:
Last PAST: 
Pull: 14
Push: 62
Sit: 64
1.5mi: 9:55
500m Swim: 10:22
UW: Complete
Other MTI Assessments completed
10mi 60lb ruck: 2:48
5mi Ruck/Run: 1:02
1500m fin: 29:02

ANSWER

Since there’s a chance you could ship in April, you have to continue with the CCT/PJ Selection Plan – which includes plenty of swimming and running.
– Rob

QUESTION

Was wondering if you had a recommendation for a plan to follow Johnny?

I’m 39 with three kids 7 and under. I wfh for a bank and am a LTC in the National Guard as well as a volunteer fire fighter. Looking for efficiency as well as effective functional fitness for my interests as well as prep for ACFT.

ANSWER

Waylon – the second plan in the Country Singer Packet.
– Rob

QUESTION

I’m a former soldier that ets’d almost a year ago after a hip injury at RASP.  I was recently cleared to go back to full activity. I’m planning on joining a police department in 6 months to a year, with the hopes of gettting on a swat/srt team. I am half way through the LEO on ramp and I was wondering what I should do next? should I start with the patrolmen/detecive day-to-day or the swat/srt one?
thanks in advance

ANSWER

Whiskey from the Spirit’s Packet for Patrol/Detective.
– Rob

QUESTION

I recently purchased your USMC A&S physical prep guide and it instructed me to email you if I had more time than the length of the program. I have 10 months and 18 days before my class date.

ANSWER

Here’s what I recommend:
Weeks.   Plan 
1-11        Marsoc A&S Training Plan
12           Total Rest
13-18      Barbossa
19-25      Black Beard
26-33     Captain Morgan (repeat weeks 3&4 to extend this plan to 8 weeks)
34          Total Rest
35-45        Marsoc A&S Training Plan
– Rob

QUESTION

I may be imagining things but back in the SSD days I thought I saw a high school athlete plan. If not, what plan would be a good starter for a high school football athlete.

ANSWER

See the Football programming at our brother website, prepstrength.com
– Rob

QUESTION

Some buddies and I are starting to plan a rim to rim to rim run at the Grand Canyon and are trying to look at training options.  We are all marathon/ultra-marathon runners.  I looked at your Grand Canyon plan and see the note about increasing it 30% for making a double crossing, but it is still based on hiking, which we will obviously do uphill, but we plan to run the runnable parts.  How could we adapt the Grand Canyon plan you have? Or is there another plan or set of plans that would be better for us?  We are looking at 14 ish months from now so we have time to train.

ANSWER

No changes other than to the prescribed pack weight … not sure how much you’ll be carrying, but train with that weight.
This plan is designed to be completed directly before the event – but it is a no joke plan. 14 months is a long way out … and I don’t have a 14 month train up for this event. As well, I’m not sure what you are all doing for your current programming between now and then.
What will be different for you is the step up and strength work — it’s intense for those not used to it. Most with your background are fine, however, just sore for a couple weeks, ha ha …
You could also do the Mountaineering and Hiking Prep before starting Rim to Rim next year.
– Rob