Q&A 10.13.22

QUESTION

I see your 7 week plan to prepare for SWAT testing, but do you offer a long term plan to prepare for SWAT testing? Say, 6 months or longer? Please advise.

ANSWER

I’d recommend the SWAT Selection Training Plan now, then take a week’s full rest and drop into the plans/order in the Gun Maker Packet, beginning with Ruger.
These plans are designed as day-to-day fitness for full time SWAT and concurrently train strength, work capacity, chassis integrity, endurance (run, ruck) and tactical agility.
Then, 7 weeks before selection, re-complete the SWAT Selection Training Plan.
Good luck!
– Rob

QUESTION

Hi Sir, been following your program for a bit with my team. I’m curious which bags you use for the sandbags, and how you set them up. Ours (brute force) are trash and keep popping open and I’m looking to improve them. Any direction would be appreciated, thank you.

ANSWER

– Rob

QUESTION

Looking at your old guy plans vs goddesses.   looking for strength and endurance.  Will do the dryland ski sessions which I purchased years ago this fall.  I notice that the old guy stuff is more “unloaded” which I discovered to be useful when I first did the jumping lunges with weights and had to back off with achilles issues.
I’m 63 and I am personally not against adapting to what I think is reasonable as I believe I can push myself pretty hard after years of running seriously.   The old guy plans with no max effort made me wonder…. I guess depending on what the max effort is I still intend to do that although it is more likely to be on movement over ground rather than weight work….body or gear.
Also I am currently figuring out if I should retire from running and row, bike, hike.  starting to have knee issues.

ANSWER

You’re lucky to make it to 63 without knee issues. Contineing to run won’t make them better. Be smart and move to other endurance modes.
In terms of programming – SF60 Programming. This programming includes sandbag work.
– Rob

QUESTION

I recently purchased a subscription to your Training program. To keep it short I’m having trouble finding a good workout/diet program. I am 6’3 200lbs and have a lot of trouble putting on muscle due to my build. No matter what I seem to do I burn through my calories and maintain a slender build. My goal is to attend SFOD-D selection but short term I’m looking to find a program that could best prepare me for the 10 week program leading up to selection. Thank you for your time in advance

ANSWER

Diet/Build? Why are you worried about this. SFOD-D selection is not a strength or size event … it’s an endurance event and being lean and light will work to your advantage. Focus on your performance.
Programming? I’ve created a roadmap below. Depending upon your timeline to selection, and how fit you are now – will determine which of these plans you begin with.
If you don’t currently have a selection date, but are fit, start with Humility. If you’re fitness is suspect, begin with Military OnRamp.
Questions? – Rob
Weeks        Plan
1-7               (1) Military On Ramp Training Plan – Establish base fitness for the follow-on plans
8-14             (2)  Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
15-21           (3) Big 3 Strength + 5-Mile Run Training Plan – Classic, heavy, barbell strength and focused 5-mile Run Improvement
22-28           (4) Fortitude – Gym based strength, distance running and rucking
29-35           (5) Valor – Gym based work capacity, short, intense running and rucking intervals
36-42           (6) SFOD-D Build – Endurance focus and purpose-built to prepare athletes for the running and rucking volume in the final plan
43-52           (7) SFOD-D Selection Training Plan

QUESTION

Hey Rob. I’ve been following your guys programs for a bit now. Specifically the LE ones.

I did 5 years in the Marine Corps Infantry so when i got out i had a few issues with my back, knees and feet amongst other things.
Recently my left foot has started to kill me. In my heel area. Going to the podiatrist for some help but I’m 99% sure I’ll be told i have plantar fasciitis.
With that being said, what do you recommend, if at all able to, to do as far as workouts in the LE section of MTI?
Also, I’ve taken a break from working out since it’s gotten bad, how long do you think i should wait?
I’m not expecting an end all be all answer from you, so no pressure.
Thanks in advance.

ANSWER

Plantar is like low backs, the person who solves it will be a bazillionaire!
So I don’t have much to offer. I suffered this some and got some cortisone shots, spent a bunch on different cushioned inserts and orthotics, calf brace, etc. I ended up having to get a foot fusion – so I hope it works out better for you?
Training? Train around it. You can do all upper body and chassis integrity work. Get creative/resourceful for the running/sprints by subbing spin intervals, burpees, step ups, etc. – whatever doesn’t hurt.
Wish I could offer more.
– Rob

QUESTION

What’s a good program to follow while I’m in police academy? We don’t do much PT in the academy so this wouldn’t be a supplement. Although I would like to do a program that aids my 1.5 mile time and push up and sit-ups

ANSWER

– Rob

QUESTION

I’ve been a long time subscriber and really like your programs. I’m looking for some suggestions on a plan or plans that combines overall benefits to strength, work capacity, chassis integrity and endurance.  I spend most of time in the mountains whether skiing lift access and back country,, hiking, (climbing is pretty much non existent now) hunting, running in mountains etc.

ANSWER

I’d recommend the plans/order in the Wilderness Professional Packet for wilderness professionals (rangers, wardens, biologists, etc.) These plans concurrently train strength, work capacity, mountain endurance (run, uphill movement under load), and chassis integrity.
Start with Jedediah Smith.
– Rob

QUESTION

Good afternoon, I’m looking for a plan to get me ready for SERE and SUT while I’m in SFMS. I’ve got about 4 months of class in SMFS. What workout plans should I use? Thank you for the advice.

ANSWER

Jedediah Smith followed by Frank Church from our Wilderness Professional Training Packet.  SERE … my understanding of this course is the emphasis is on outdoors/technical skills.
– Rob

QUESTION

I started the DEA Academy this past Sunday. Our initial PT test was Tuesday, for which I completed solidly!

51 sit-ups
45.5 sec/300m sprint
45 push-ups
10.09 mile and a half run
Thank you for your guidance and additional advice working up to my Academy selection. But I’m reaching out to you regarding my current situation.
The DEA Academy advised that we won’t be doing as much PT as I anticipated and that we will only have 31 DT sessions remaining in our 4 month academy—PT is on our own time, which will be limited. We still have two more PT tests throughout the Academy, Test #2 is on Oct 13th and Test #3 is on Nov 29th—I graduate the academy on Dec 16th.
Logistically, I will probably only have time with my academy schedule to get in 4-5 workouts each week. Can you advise a plan/strategy that I could work through while down here so I can maintain my solid numbers and fitness?
Again, thank you for your help!

ANSWER

I’d recommend working through Whiskey then Bourbon from our LE Spirits Packet for full time LE Patrol/Detective. Each is a multi-modal training plan which concurrently train strength, work capacity, short endurance, chassis integrity and tactical agility.
Whiskey’s strength programming is barbell based …. which is what you should turn to for a time given all the bodyweight work you’ve been doing. Your PT test scores may be effected, and if this is a concern, 3 weeks out from your PT test, complete the progression in the DEA PTT Training Plan.
Bourbon’s strength work is bodyweight only.
– Rob

QUESTION

I’m so impressed with your content that I want to subscribe.
Background: I paddle dragon boats in the summer: Think 10-20 manned canoe with race sprints anywhere from 200m to 2k. The rest of the year, I’m part time student / employee. So, your Busy Dad Full Gym Packet looks perfect for my goals.
The dragon boat paddle has a different technique than kayakers. But they both recruit basically similar musculature. I figure I’d use a mix of the Chassis Integrity plan and whatever plan has the most Renegade Rows, Scotty Bobs, and pull ups.
BDFG is 35 weeks. That gives me a few weeks to On Ramp into a 6ish week sport specific season plan. Then another few weeks to deload back to start BDFG.
Questions: Does the BDFG work cyclically like this? What’s MTI’s philosophy on in season workouts so you don’t overtrain? What do you recommend for those 17 weeks?
Thanks again and I look forward to when I can read this on the next Q&A.

ANSWER

Yes – the Busy Dad Full Gym training plans can work like this … and you’re deploying MTI programming correctly by dropping out of the base fitness programming to train sport-specifically directly before your season.
In-Season? The concern here is to do your best to maintain strength and general fitness while not impacting negatively because of fatigue/soreness your sport-specific work.
Because I don’t know your specific boat training schedule, I can’t give you a schedule, but in general, it’s best to avoid two-a-days, and you want to get in at least 1 full day of rest per day.
In terms of programming, your lower body will suffer while you’re paddling, so I’d recommend a lower-body-focused plan.
Interesting would be the 30 Minutes per Day Dryland Ski Training Plan – and working through it on the days you’re not paddling. It’s obviously lower body focused, and is super intense and efficient.
As well, a solid strength plan would be good. Because your non-paddling training may be spotty, I’d recommend the TLU Strength Training Plan.
– Rob

QUESTION

I am interested in training for both lift assisted and backcountry snowboarding. I see a plan named snowboard and bc snowboard.  Does this including training for uphill skinning as well or is that separate?  I apologize if I missed it in the Q and A.

ANSWER

We have a Backcountry Ski Training Plan and a Dryland Snowboarding Training Plan, but not a Backcountry Snowboarding Plan currently.
Of the two, I’d recommend the BC Ski Training Plan – the eccentric leg strength programming will xfer to snowboarding and it has a strong uphill endurance component.
– Rob

QUESTION

Hello I finished all the steps in the Border Patrol hiring steps and waiting on my acceptance email and Academy date(academy from what I’ve seen should start about month and a half to two months after getting the email). My primary goal is BORTAC and from what I’ve heard you can get a waiver to attend selection after a year of being on with the Border Patrol. I have prior SOF experience I was in the 75th Ranger Regiment for 5 years while I was in the Army  so I’m use to rucking/running all that but want to get on a good plan. I know I’m still far off from selection but want to start training. Would you recommend starting something like the BORTAC selection program or start the Border Patrol academy program first and wait to do the BORTAC program?

ANSWER

Yes … Border Patrol Academy plan first – prior to the academy.
Once through the academy and onto the force, I’d recommend the plans/order in the Gun Maker packet – which are designed for full time SWAT/SRT.
Then, complete the BORTAC Selection Training Plan directly before selection.
– Rob

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