Q&A 10.14.21

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.

ANSWER

Since my hip replacement surgery SBGU our out for me too – to my bad side ….
Replace with the Sandbag Cross Clean, so … 5x SBGU = 5x Sandbag Cross Clean, each side, 10x total.
– Rob

QUESTION

I’m very interested in tacking on the 5 mile run improvement plan to my workout regimen. The only question I really have is finding a balance on still being able to ride a bike. I’m a road cycling enthusiast and ride 20-30miles 1 day a week and sometimes try to do an additional ride. I don’t want to lose my bike riding, but I know to improve my run I may need to cut back to just a single day a week no matter what. When I do these rides, I’m not taking it easy and definitely getting a good cardio work out, in previous run programs, I have often subbed out the bike day with a “long run” planned run day.
Since the 5mile run plan has minimum 2 speed over ground days, do you see an issue with replacing one of them a week with a bike session? I understand I may see a slower increased performance but don’t want to give up the biking. An additional reason I picked up biking was to limit the high impact cardio where I could, I want to save my knees as much as possible.

ANSWER

No … not if you want to improve your 5-mile run.
What you can do is run first, then ride. Don’t ride first.
– Rob

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

I am currently a police officer in Virginia. I recently went through SWAT selection and fell short during the tryouts. I was able to perform physically until I was required to carry a 70-80 lb ballistic block on my shoulder up and down rifle berms. I had to also move it efficiently with some pace which I fell short on. I was able to move it, but not a sufficient pace, and I had to put it down consistently.
My plan right now is to give myself a year of preparation and try out again. I have purchased a ballistic block to train with currently. I was curious what program you would recommend. The tryout is a mix of smoke sessions (push-ups, sit-ups, flutter kicks, etc), long runs with a gas mask, carrying the ballistic block, and a Cooper Test at the beginning. The tryout itself is a 24 hour event.

ANSWER

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?

ANSWER

Plans/order in the Spirit’s Packet for LE. These include upper body hypertrophy work to scratch your bodybuilding itch …
– Rob

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.

ANSWER

I would recommend the Gun Maker Training Packet, which is designed for SWAT/SRT LEO’s. I’ve described substitute movements for the exercises that you’re having issues with below.
Pull Ups –> Ring Rows. You can also use a barbell seated in a squat rack if you don’t have access to rings. You’ll still be able to follow the progressions assigned in the Gun Maker programming.
Bench Press –> Dumbbell Bench Press is a good substitute. Start light, and focus more on explosive movements during the concentric portion of the lift instead of heavy, grinding reps. If this is still problematic, KB/DB Floor Press puts even less stress on the shoulder/pec insertion point, which is where most folks tend to have issues after many years of Bench Pressing (myself included).
– Charlie

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


QUESTION

Do you have any pré or in-season training specific for rugby at men’s university and post collegiate club level?

ANSWER

Not Rugby specific yet.

From what I do have, I’d recommend Football Pre-Season Peak directly before the season and Valor for In-Season.
– Rob

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?

ANSWER

The Military OnRamp Plan will prepare most reasonably fit athletes for the packet progression. If you are significantly de-conditioned now, our stuff isn’t for you.
– Rob

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

 

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