Q&A 10.15.20

QUESTION

I am currently looking for progressive training plans to get me into shape to excel at TACP-O phase two or TOPT. As I am sure you are aware it is running, cal, and ruck intensive, with all the swimming coming for data gathering only at this point. It involves a 500m swim and a few gear swims and underwater gear ditching efforts. These are the things I can train to and also control. The mental and leadership aspect of the course is the more important aspect of course. I am looking to maximize my efforts with focused training for this course. Ive been looking into the humility and Achilles programs. I am applying in March of next year so now is the time to ramp up my efforts. Any insight you have on training and this course would be amazing. Thanks.

ANSWER

Now … I’d recommend the TACP Course Training Plan (8 Weeks).
Follow it up with the plans/order in the Virtue Packet – beginning with Humility (skip Military OnRamp).
Then, drop out of the Virtue Packet Plan and re-do the TACP Course the 8-weeks directly before your course.
– Rob

QUESTION

Gone thru a few of your plans and now looking for your recommendation on training for a Century Rides (paved roads but plenty of hill and short on stops).

ANSWER

It’s not specific to road cycling, but our Mountain Biking Preseason Training Plan is great for prepping the body for a hard bike season. Good luck!
-Charlie

QUESTION

The operational readiness exam or ORE for my organization includes the following events:
1.5 mile run
300m sprint
1 min push ups
1 min sit ups
Here’s the weird one: Dummy drag event (Remove 185lb dummy from rear of SUV, carry dummy 25m to rear of second SUV, open rear hatch, place dummy inside, close hatch run to passenger seat)
My strongest event is the 1.5 run (Consistently under 10:30), push ups are 30 (could be better), sit ups 35-40. Dummy drag and sprint (50 sec) are the toughest for me. What programming would you suggest?

ANSWER

The FBI Special Agent PFT Training Program is exactly what you need for the 2x runs, push-ups, and sit-ups. The dummy drag isn’t in there, but you can utilize our modified Sprint Drag Carry Drill at the end of a training session 2x/week to practice the event.
Good luck!
-Charlie

QUESTION

I recently just got out the Army and wanted to focus more to gaining mass but also still keeping my conditioning at its best it can be. How do I go about wanting to building muscle and still being it pretty great shape.

ANSWER

The 357 Strength Plan is a personal favorite of mine. It emphasizes strength development with short, intense work capacity to keep your conditioning.
– Charlie

QUESTION

I am currently looking for plans that, will help me prepare for a rigorous two week SWAT assessment in October of 2021. From what I’m told the assessment consist of a lot of body weight workout outs(with a weighted vest on some exercises), long distance running, and rucking. Any assistance or advice would be appreciated!

ANSWER

You’re quite a ways out still. Here’s what I’d recommend over the next year to be best prepared.
3. SWAT/SRT Gunmaker Packet (36 weeks of programming) – Repeat this program until you’re 7 weeks out from selection, then…
– Charlie

QUESTION

I’ve bought a number of MTI programs as a civilian and am really enjoying them. I’m working through the Greek Hero series now and due to COVID I only have access to running or an elliptical. Problem is, both are bothering either my back or my hip. While I figure out how to fix the issue I was hoping to replace my cardio with biking, if it doesn’t bother my hip. I remember there was a Q&A involving running to biking conversion on a scale of 1:2 I believe. Would the same principle apply to intervals?
I.E. run 2x1mi in 8:00 with 10:00 rest, would be biking 2x2mi in 8:00 with a 10:00 rest.
If not please advice.

ANSWER

You want to match the time, but your example is still correct.
If it takes you 8min to run a mile interval, you want to bike for the same amount of time (8 min) at the same aerobic intensity. Keep rest times the same.
-Charlie

QUESTION

I’m a second-year wildland fire fighter and will be joining a hotshot crew next season. I have 5 months to train and was wondering what programs I should follow leading up to the “Hotshot/Smokejumper Pre-Season program”.

What programs(s) out of the other wildland programs (Mann Gulch, Yarnell, ect.) would you use, and are there any other MTI programs that you would incorporate into a 5 month training cycle? If so, what order would you do them in? I would like to put special attention to building durability/injury prevention and running.

Also, are programs that can be done with out the use of a gym or with minimal equipment?

Thanks for your help and advice,

ANSWER

The Wildland Fire Training Packet build on each other, so it’s best to complete them in order until your 6 weeks out from wildland season to start the Hotshot Crew/Smoke Jumper Training Program. Plenty of durability and running work built in. Here’s the order of plans I’d recommend based on your 5 months timeline:
  1. Blackwater
  2. Mann Gulch
  3. Storm King
  4. Hotshot Crew/Smoke Jumper Training Program
These are all full gym plans and best suited to the demands of your profession. If you need limited equipment programs, click here
Good luck!
-Charlie

QUESTION

Hope all is well with you. Last year I purchased the body weight program from you It was great. I recently used it in combination with some Crossfit workouts and runs to prepare for a elk hunt. We hiked about 85 miles in 6 days I felt pretty good my lungs could of used a little help on some of the climbs. I only prepared for about 3 months before the hunt. This year I want to take my training to the next level I feel like I need more strength and cardio. I was thinking maybe lifting and a prepping for a marathon?? I have 12 months and a garage gym with everything I should need. You have so many programs I don’t know where to start???? Please let me know what you think. I will be following your dieting advice.

ANSWER

The Backcountry Big Game Hunting Packet is 6-months of programming and builds up to peak you prior to hunting season. For the next 6-months, use our Greek Heroine Training Packet for Mountain Athletes. Enjoy!
-Charlie

QUESTION

I am stating the Humility training this week, and there is a 4 mile run with 25#. I am deployed to Afghanistan and do not have a weight vest, and my body armor is at most 10#. Would it be acceptable to just use my ruck again for this run? Also, since it did not say ruck run, do you recommend I wear running shoes, or could I wear my boots like I was doing for the ruck run for the military ramp up? I want to make sure I am training correctly as per the training packet guidelines.

ANSWER

Ruck/backpack will work. Shoes? Up to you … running shoes are fine.
– Rob

QUESTION

A buddy and I are headed to Indian Creek in about a month and are looking to do some specific training for that trip. We live in separate towns but have similar home equipment to train on. We both climb at the 5.10-11 range on both trad and sport. We’re comfortable competent leaders and mostly go for long multi pitch to big wall objectives.

We are primarily looking for an endurance rich plan because thats what we think will serve us best for a ten day trip to the Creek but we have hang boards at home as well as homemade crack generators 14’ tall and varying in crack size from 3’ down to tips. I have a home bouldering wall but my buddy does not and I’m not sure that bouldering will necessarily help me for this particular objective. Then again what do we know?

We don’t need a perfect plan but something to follow that will help with our goal to climb a ton of cracks on a ten day trip. Also, if there is a plan already formulated that will suit us just fine point me in the right direction!

ANSWER

The Alpine Rock Climb Training Program is exactly what you are looking for.
-Charlie

QUESTION

I recently got some new equipment and want to get back to some lifting. Here’s what I have, can you suggest a good program or way to modify an existing one?  I don’t mind the leg blaster but like some variety and really like barbell work. I’m comfortable with Olympic lifting. Getting a rack and bench soon, but don’t have it yet. Will also be getting a box. That will open up more options I think.
Barbell with 230#s of bumper plates
25# and 40# dumbbells (pair)
26#, 35#, and 44# kettlebells (single of each)
Pull-up bar
Speed rope
I’ve gravitated towards the running programming and will likely do the big 3 plus run improvement when I get the rack. What can I do in the interim?

ANSWER

Check out Kettlebell Strength – TLU Progression. It’ll definitely keep you challenged until the rack arrives.

-Charlie

QUESTION

Really liked your article on the ACFT. Question; how would you defend your alternatives to those who would say that max bw reps are not a strength measure (unless you are really weak)?
In any case, keep up the good work.

ANSWER

Max Rep strength is not important for tactical athletes. If that was the case powerlifters and oly lifters would dominate … but they’d never make it through Ranger School or any selection because of the endurance demands.
Relative strength – or strength per body weight – is what is important for tactical athletes. Max Rep pull ups are a great upper body pull assessment of relative strength in their own right.
Hand Release Push Ups aren’t optimal – but they are more difficult than regular push ups, easy to administer, and need no equipment. They are a compromise.
– Rob

QUESTION

Question for you: what makes a plan go into the “legacy” bin?
Specifically, I was looking at Courage because I’ve got enough stuff in my garage to do it during covid. What would you change about the cycle if you were gonna do it again?
Thanks again for doing good work,

ANSWER

In general – older programming, usually with exercises we don’t use anymore is what sends plans to the “legacy” category. We used to just take them off the website, but our “legacy athletes” – people following our stuff for 10+ years, kept asking for the plans again – so we store them here.
Courage – overall solid programming. We’ve updated our endurance assessments/intervals distances, percentage-based progression for the max rep assessment exercises, and core work to chassis integrity – and exercises.
But overall …. it’s a solid program and there’s no problem with you doing it as prescribed.
– Rob

QUESTION

I’m seven months out from MARSOC A&S and I need some advice on what plans to use between now and then.
The average performance for selected individuals is as follows, according to the recruiter (my most recent performance is in parentheses):
1. 3-Mile Run: ≤ 21:00 (22:59)
2. Pull ups: ≥ 17. (23)
3. 300m Swim: ≤ 10:00. (14:00)
4. 5-Mile Run: ≤ 37:00. (Unknown)
5. 8-Mile Ruck: ≤ 1:40:00.
6. 10-Mile Ruck: ≤ 2:10:00.
7. 12-Mile Ruck: ≤ 2:30:00.
The furthest I have rucked so far has been 4 miles in 53 minutes, and 6 miles in 1 hour, 23 minutes. I’ll be able to ruck on a stairmaster and run on a treadmill. It may be possible for me to ruck & run on the flight deck, but I’m not sure yet.
Additionally, I will be on ship for the next two months so swimming is out for now. Let me know if you need any more information. I look forward to using your plans. Thanks so much for the help!

ANSWER

Complete these in order until your selection date. Good luck!

– Charlie

QUESTION

As each of my emails before has started; let me say thank you for such incredible programming and awesome support all the time. Per your advice for preparing for the CCT Pipeline I started with the PAST Prep Program then moved to a couple of the Pirate Package Programs (Barbosa and William the Kid). When pools closed from Covid you had me move to a couple Greek Hero Programs which I loved as well. I’m trying to figure out which program to do next. I know it’s a lot to ask of something but I would like one that does strength, tac sepa, running, rucking, and swimming if that’s even possible lol. My ship date has been moved to the end of the year so I have time to do whatever you suggest. My numbers, times, endurance, work capacity and everything has insanely improved from already being at a high level. I appreciate your time and I look forward to what you suggest for me. Thank you.

ANSWER

Calico Jack from the Pirate Series 2.
– Rob

 

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