Q&A 10.7.21

QUESTION

I have completed the FBI SA PFT Plan for the first time now. My push-ups got tremendously better! The form looks good and I have more reps which is amazing. My run times have stayed about the same since I started the program, which isn’t bad because they’re both in the point range I was hoping for. However, what’s concerning to me is the sit-ups. My first PFT, I scored a 37 (this was solo. I didn’t have someone hold my feet, but had them anchored, so I’m not 100% positive this score is correct), I then scored a 27 for the second one (I had someone anchor my feet and count) and the third one I scored a 27 (someone anchored my feet again). What’s concerning is this isn’t in range for 1 point and it stayed consistent. Any advice? I was going to up my reps for the next iteration of the program, but don’t want to do any damage.

ANSWER

The programming is assessment-based and therefore scales to your incoming fitness. If you were making the progressions/intervals in the plan as prescribed, you should have seen some improvement.
Follow the programming as prescribed.
You could add in some longer work on the weekends …. I.e – do 150-200 sit-ups for a few rounds.
– Rob

QUESTION

I wanted to pick up one (a combination of) your programs for the following goals:

1. Overall/ full body strength increase.
2. Load work for longer runs and rucks.

Is there one program or complimenting programs you’d recommend?  Thanks a lot!

ANSWER

– Rob

QUESTION

I’m planning on running the Army Ten-Miler this year and was wondering if y’all have any land that fit in with the event?

ANSWER

10-Mile Run Training Plan.

– Rob


QUESTION

I’m looking to use one of the MTI plans but don’t know which one. I’m looking for a strength workout that is work capacity focused and more anaerobic since I’m a Marine and it’s CFT season, so if it can help me get stronger in high intensity performance for short intervals, that’d be ideal. There’s probably multiple plans that fit this so any that sounds like it covers some or all would be great. Thank you for the help!

ANSWER

I’d recommend 357 Strength.
– Rob

QUESTION

Just bought your GoRuck Selection Training Plan and when going through it I noticed that there doesn’t seem to be any overhead exercises to prepare you for log carries or shoulder presses with your ruck.
What do you recommend that I do for shoulders that will also fit in nicely with the rest of the MTI program?

ANSWER

Several have used the plan successfully and we’ve never received any feedback for shoulder issues – but given that, replace the Bodyweight Bench Press for Reps throughout the plan with a 50% Military Press for reps and follow the same progression.
– Rob

QUESTION

What are you thoughts on zero heel drop shoes?
I have been wearing them for several months but have not run as much as your foundations plans has me doing. I used to run with them on our 3 mile pft but it’s been several years since I’ve run like that since being out. I’m starting to have some pain in my Achilles tendon and up the back of my calf and am starting to think I should change shoes. What do you guys recommend? Thank you for your time.

ANSWER

I recommend Hoka One One.
– Rob

QUESTION

I am planning to start the AFSOC training plan in a couple of weeks. I am going through the requirements and the movements. I noticed that on your program you mentioned using fins as part of the 1500 meter swim on test day and during the 500 meter interval swims. My question is, should I be using fins during this program when we cant use them on the past test? Please advise.

ANSWER

Our understanding is the PAST Test is only the 500m Swim for time (no fins) – but the fins are used for the 1500m.
– Rob

QUESTION

I’m interested in subscribing to the Athlete subscription but I was wondering if you could point me toward which program might be good for me based on my goals and equipment before I sign up.

My Goals:  General strength, endurance, and mountain hunting.

My Equipment: Dumbells sets 20#, 35#, 60# , bench, 50# – 125# Sandbag, pull up bar, quality sturdy hunting pack frame, also I live in the mountains so terrain is mostly steep around my home.  I am also open to getting additional stuff I might need but a full weight set is not going to be doable in my situation.  I have an outdoor area that I can exercise that is flat concrete.

I’d love to really get a program that I can follow to get back in shape.  Formerly I had been going to the gym but with covid closures and limited hours I have been frustrated at re-inventing my routine working out from home.  Can you suggest one of your programs that might be a good fit for me?

ANSWER

I assume you’re hunting this year, and if so, the Backcountry Hunting Preseason Training Plan. This is a limited equipment plan.
If your current fitness is suspect, start with Backcountry Hunting Base.
– Rob

QUESTION

I am employed in Law Enforcement and I am currently working through your Spirits Packet, with great results–I love it.
From January 2022, I want to take up competitive Trail/Mountain Running and cover 40-miles plus distances, however I also don’t want to sacrifice my strength (and size) needed for work.
Would you recommend:
– Spirits Packet plus a running plan? Or,
– Big 3 + Run, repeatedly, and constantly increase the running distance? Or,
– An entirely different approach?
Appreciate your work.

ANSWER

Chances are you’re not going to complete that distance without losing both strength and weight. I can’t design a plan that makes you good at everything, all the time.
What I’d recommend is you take a break from the Spirits Plan and spend some time putting in the running volume you’ll need to complete these distances without totally suffering.
Long runs  …. I don’t believe you can go long without training long. From our programming, I’d recommend starting with the Ultra Running Preseason Training Plan and then progress to one of our Ultra Plans.
– Rob

QUESTION

In regards to the APFT Plan, I wasn’t sure if I should be supplementing long slow distance runs into the training and if so where should I be inserting them? I ran a 14:14 last apft and would like to get that down as much as possible during this 6 week period. Thank you for all information you can give me!

ANSWER

The issue is over training. you could add in moderate-paced distance work (4-6 miles) on Saturdays – but pull back if you’re not making your threshold intervals paces in the plan.
– Rob

QUESTION

I am a new subscriber and have been impressed by your products from the get-go. I am reaching out for some scheduling/programming advice based on anticipated SFAS attendance.
– Anticipated SFAS immediately after new years 2022 (5 months)
– Currently in week three of APFT improvement
– My thought was to follow up with the 5-Mile improvement plan directly into Ruck Based Selection Plan
– That leaves two weeks of training unaccounted for; what to program?
I can provide whatever metrics would be helpful; age, H/W, APFT, etc.
I appreciate your input and look forward to hearing from the team!

ANSWER

Replace the 5-Mile Run Improvement Plan with Fortitude and you should be good to go.
– Rob

QUESTION

I am a 29 year old male. I am 5 ft 10 in and weigh 222. I have been on a 1 pound calorie deficit using my fitness pal to log intake for several months now and was able to drop down from 230. I’m on the second week of your foundation plan and I’m starting to see my weight loss stall. My numbers from session 1 are :
Session 1-

30 squats

22 push-ups
11 heel taps
19 lunges
8 pull-ups
9 dips
35 extension
14:50 1.5 mile
Ive looked at your weight guidelines and I’m seeing I should be between 160-170 and honestly haven’t weighed that since Marine Corps boot camp. I will say I do eat grains and pasta but maintain the calorie deficit and am conflicted on following your guidelines completely because I feel like if I eat to satiety even with the lack of grains and milk and dairy, that I will gain a ton of weight. What are your thoughts on this? Thank you for your time.

ANSWER

The type of calories matter. Carbs go to fat cells.
I’d recommend the book, “Why We Get Fat” by Gary Taubes.
– Rob

 

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