Q&A 1.20.22

QUESTION

Full time firefighter currently rotating through the big cats plans. I’m looking to do a Goruck 50mile star course next year. I plenty of time before my event but want to stay with job specific training for as long as possible. What training plan do you recommend for star course and how far out ideally should I switch to an event specific plan?

ANSWER

Plans?
Start with Fortitude, 19 weeks out.
Finish with the 12-Week Max Effort Marathon Training Plan – just ruck with the prescribed load instead of rucking. Do this plan 12 weeks out.
– Rob

QUESTION

Thank you for the opportunity to get some advice. I’m an 19yr LEO in Ontario, Canada. I took up BJJ in 2019 after leaving our emergency response team. I’m finding time is short w shifts, workouts, BJJ and ensuring the majority of my time is dedicated to my wife and daughter. Our daughter is 8 months and our son is due in March; thus life is about to get a lot busier.

Would you suggest the full BJJ package? Or a specific one?

I’m 45yrs, played university and representative rugby, was 4yrs on the ERT team and have a full gym at home as my wife is also very much into training – she’s a 14yr ER Nurse.

Thank you for your time and indulgence.

ANSWER

I’d recommend the Tactical BJJ Action Hero packet plans – it’s up to you if you purchase the entire packet or not.
Start with the first plan, Casey Ryback.
– Rob

QUESTION

Just saw your new release of the Action hero series for BJJ. Two quick questions.
1. What does the release of the new BJJ series mean for the existing BJJ program?
2. I am an active duty SOF officer, currently in a diplomatic posting, so no hard fitness requirements, tests, events etc. I am a BJJ hobbyist and have the time and equipment to dedicate time on the mat and an exercise program. BJJ will be my focus for the next year or so. Which of the BJJ plans would you recommend?
Also I am a smaller guy and revisit the hypertrophy program fairly regularly to try to mitigate the size and strength disparity (both in the field and according to MTI HW/Strength standards).
I would appreciate any guidance you can provide.

ANSWER

1. The Brazillian Jiu Jitsu training plan is solely focused in preparing athletes for BJJ. The Tactical BJJ Action Hero packet is designed as a day to day programming for tactical athletes who also practice BJJ. These plans are much more multi-modal – a component of each plan trains specifically for one element of BJJ, but the plans as a whole are designed as day to day programming for tactical athletes.
– Rob

QUESTION

If you’re coming at this from average fitness and actually wanted to complete Goruck Selection (currently scheduled for 20 Oct 22) is 45 weeks enough (40 y/o athlete here)? What programming schedule would you recommend?

ANSWER

Is 45 weeks enough? Yes – as long as you are not severely deconditioned and have an athletic, especially endurance, background.
Programming?
Here’s what I’d recommend:
Weeks         Plan
1-7.             Military OnRamp Training Plan
8-14            Valor
15-24.        GoRuck Selection Training Plan – Doing this plan now will let you know early if this event is for you
25               Total Rest
26-34          Fortitude – Repeat Weeks 5 and 6 to stretch this plan to 8 Weeks
35               Total Rest
36-45          Repeat the GoRuck Selection Training Plan the 10 weeks directly before your event
For all these plans, use the ruck weight you’ll use at GoRuck selection for all your prescribed rucking.
– Rob

QUESTION

My unit is next scheduled to take the ACFT in May 2022. I want to maximize my score on the ACFT while also training for the various training events we have in the interim (long loaded movements over ground, tactical shooting, stress shoots, etc.). What would your training regime recommends be between now and the ACFT and for afterwards?

Thanks for your advice.

ANSWER

Now … and I’m assuming you’re currently fit: You’ve got 21 weeks until the second week of May:
Weeks.   Plan
1-7         Fortitude
8-14       Valor
15-21     ACFT Training Plan
After your ACFT …
Plans/order in the Greek Hero Packet.
– Rob

QUESTION

I am planning to purchase a training plan. However, I was wondering what type of training plan I should purchase for my goals? I am a freshman/MSI Army ROTC Cadet. I want to be able to pass my ACFT and Candidate Fitness Assessment. I have never done intensive workouts or training let alone basic 30min workouts by myself. However I am determined to pass and to improve myself.

ANSWER

Start with the Bodyweight Beginner Training Plan and follow it up with the Military OnRamp Training Plan.
Email back after Military OnRamp.
– Rob

QUESTION

I am 44 y/o wildland firefighter, currently assigned to a Helitack crew. I am just about finished with your relative strength assessment program. I have seen some good results after coming off of long summer of no lifting and being in a somewhat deconditioned state as far as lifting goes. I still have a ways to go to hit the “good” standard, especially with the pull ups.

I find myself struggling with grip endurance on the hinge lift. So I have been using straps to finish the last few sets on the 85/90% days.

My question; should I do another round of the Relative Strength Program or change it up to a different type of strength focused program before I shift my focus approaching next fire season. I would like to make as much headway on the strength side as possible. However, In the current program my grip is a limiting factor on the Hing (legs and back feel good).

I will need to have more focus on hiking and running come April/May. My current idea is to focus on strength/power through Feb. Then start to add more muscular endurance focus till April, then mostly endurance/ rucks in April.

ANSWER

Our Wildland Fire Packet of plans is where you should go next. I designed these mulit-modal plans as off-season “base fitness” for Wildland Firefighters and the concurrently train strength, work capacity, chassis integrity and mountain endurance (rucking, uphill movement under load).
Start now with Blackwater and work through the plans in order from there until your 7 weeks out from reporting for the 2022 season, then complete the Hotshot/Smokejumper Preseason Training Plan the 7 weeks directly before.
– Rob

QUESTION

I’m wondering if you might be able to assist with a recommendation for a training program. I work for an LE agency in Australia and I’m hoping to undertake selection for a tactical unit in the first quarter of next year.
They haven’t released a date so I’m working off a worst case scenario that I have about 6 weeks to get prepared.
The requirements are as follows:
– Level 10 on the Beep Test
– 20 pushups to a 2 sec cadence
– 5 pullups to 3 sec cadence (overhand, underhand or mixed grip)
– Obstacle Course in 5min 30sec time cap
– 75kg dummy drag (2 x 30 meter lengths) in 1 min 10 time cap
-200m continuous swim untimed.
They will be running a “selection course” over 4 days so I suspect there will be endurance events like stretcher carries, calisthenics etc.
I had a look at your Marine Commando program and it seems to have similar requirements.
I’m mainly concerned about the beep test and pullups but obviously want to do well across all the modalities.
I have a base level of fitness from playing soccer, but nothing spectacular.
If you need any more info please let me know.
Looking forward to hearing from you.

ANSWER

I’d recommend the SWAT Selection Training Plan – with a couple modifications:
– Do the push up assessment to the 2 second cadence.
– Do the pull up assessment to the 2 sec cadence
The plan includes a lot of repeat shuttle sprints … but not in the beep test format. On week 4, administer the beep test to yourself and see how you score. Email back if you’re not making the standard.
There’s no swimming in the plan …. but the swimming standards is low. Regardless, get in the pool and ensure you can complete 200m continuous.
The plan won’t just prepare you for the PFT, but the entire 4-day selection with the expected fitness hazing, etc.
– Rob

QUESTION

I am a big fan of your plans and have used multiple in the past and have seen great results. I am starting a journey to try something new that I have never trained for before.
I am running a 50k Spartan Race (Ultra) in May of 2022. I plan on using your 50k training plan for the 8 weeks leading up to the race.
I was wondering if you could suggest a different plan in the meantime? I recently ran the half marathon spartan race (Beast), 10k (Super), and 5k (Sprint). All with no problems in general. Obviously I could always improve my muscular endurance and cardio. I have been rock climbing pretty consistently for the last 6 months so that helped with the obstacles.
Any suggestions you could provide would be much appreciated.
Thank you for all you do, your website and programs are invaluable.

ANSWER

– Rob

QUESTION

I just joined and signed up for the athlete subscription. I am ex-Navy EOD and have continued by fitness since leaving the service. Most recently Crossfit and Strength training, but your program seemed to be more programmed and not just random workouts. I wanted to get your input on where I should start. I am interested in the daily operator programming. Thanks for any help you can provide.

ANSWER

1) Daily Operator Sessions – start at the beginning of the most recent cycle, “Fresca.” Please understand that MTI isn’t crossfit – our programming is planned and progressive, so you can’t just jump into the middle of a plan. We don’t have a WOD.
2) Johnny – The plans in our Country Singer Packet deploy MTI’s programming approach for civilian athletes. So – there won’t be any tactical agility programming and very limited rucking. 60 minute sessions.
3) Busy Dad Full Gym 1 – some of my most recent programming. 45-minute sessions, full on.
– Rob

QUESTION

I’m progressing through the Ruck Based Selection training packet (currently on week 4 of Fortitude) and I’m really enjoying it.
My pushups have always been a weak spot. Do you have a protocol or a general recommendation for improving push ups that I could use as a supplement to the existing workouts?
I appreciate any and all feedback.

ANSWER

You have to watch overtraining … so the only addition might be the Grease the Grooveprogramming.
– Rob

QUESTION

I purchased the Mountain / Hiking Prep plan in addition to Sandbag 2, and have a few questions about the program as this will be my first from your website.
Do you have any recommendations regarding rest (when and, if so, for how long) for this program?
  • Rest between warm-up rounds?
  • Rest between each round of the 5 round grind of push-ups, lunges, pull-ups?
  • Rest during the sandbag work or a continuous grind?
  • Etc.
Look forward to hearing from you.

ANSWER

If there is no prescribed rest, there is no rest. Sometimes a circuit will have a stretch or a mobility drill – and this is your “working rest” – but there is no rest in the grinds, etc. Work steadily, not frantically, through the programming.
– Rob

 

Leave a Reply