QUESTION
I’m a 54yr old retired LE with knee issues (bone spurs, arthritis, other fun stuff like that). Mostly hurts doing squats and lunges and PT said I should avoid doing them. I’m looking for an alternate to the sandbag get up.
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QUESTION
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QUESTION
Will the RAT 6 help me gain muscle and lose fat?
ANSWER
Yes, it will help you gain muscle. Yes, it will help you lose fat in conjunction with proper nutrition.
– Charlie
QUESTION
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Start with the SWAT/SRT Fitness Assessment Training Plan, followed by the Gun Maker Training Packet (35 total weeks), followed finally by the SWAT Selection Training Plan. That’s a full year worth of programming to get your prepared for success on the next go around. Best of luck.
– Charlie
QUESTION
I’m coming off a long season of endurance training, I am wrapping up the Big 3 + 5 Mile program. I am looking to jump into General Training, I did Johnny over the summer during a short break in endurance training. My question is should I jump into Waylon even though it uses the same Density Strength protocol as Big 3 + 5 mile or skip it and go into Hank?
ANSWER
Stick with Waylon. While the strength progression may be the same, you’re moving to a more balanced version of our gym-based programming.
– Charlie
QUESTION
I have ordered the DEA PTT plan and was successful in passing it. I want workouts that will help me with the PTT in between running that program and getting ready for the test. I’m kind of in a dilemma because it’s hard for me to break from the bodybuilding type workouts. What programs would you suggest?
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QUESTION
I have been an LEO for 7 years. I have been a member of the Swat team for 5 years. In February of 2021 I had surgery to fix a torn pec tendon. I am back to working out however I can not do pull ups effectively and I can not bench press. I am looking for a plan or plans to get me in overall good physical fitness. A couple plans that I can switch between so I do not get bored. Thank you.
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QUESTION
Do you guys have any training plan for pre or in-season rugby? I coach University and Men’s Club.
ANSWER
We don’t have any Rugby plans right now. We just released a Prep Program for high school football athletes. This might work for you, but we haven’t done our normal deep dive into the demands of your sport to give you a really solid recommendation. My initial thought would be that for pre-season, you won’t be getting quite enough aerobic work to get you in rugby shape… but it might work.
– Charlie
QUESTION
I’m currently looking into trying one of your programs . I already am into CrossFit and have done cronusfits workout plans . I have about a year before rasp . What could I do to prep with some of your programs you have to offer that you would recommend .
ANSWER
The Ruck Based Selection Packet would work, just substitute the RASP 1 & 2 Training Plan for the Ruck Based Selection Plan at the end.
– Charlie
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QUESTION
I’ve run through several of the workouts with a buddy and have really enjoyed them. I’m looking to buy the SFOD-D Packet so I can run it from beginning to end, what basic fitness stats should I be starting with to mitigate the risk of overuse injuries, etc. Talking how many miles per week of running, lifts/calisthenic numbers, and swimming do you recommend someone be comfortable with before beginning week 1 of the program?
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QUESTION
I just recently finished up SFAS and am about to start the
beginning phases of the Q course in the next month or so. I’ve been
told the only thing we really need to worry about is the APFTs and
maintaining our 12-mile ruck. What programs do you recommend starting
now and to utilize during the Q course?
ANSWER
The SF Q-Course Training Plan is built as prep for the Q Course, built around the assessments you’ll have in Phase 1. Congrats and good luck!
– Charlie