Q&A 11.10.22

QUESTION

I was wondering if it was possible to obtain the SFOD-D V1 training plan that includes training specific to improve the Army PFT? I am in the process of attending the enabler selection and it was recommended that I obtain the V1 training program to specifically improve my PFT score as I will be expected to run this test when I get there.

ANSWER

Our SFOD-D Selection Training Plan V2 has been updated to include the ACFT.  Unfortunately V1 is no longer available.
I suggest you substitute the Monday (ACFT) Sessions with the Monday Sessions from our APFT Plan.
Thanks,
Mintra

QUESTION

I just completed the Chassis integrity training plan and am looking for a good follow on plan. My training focus is overall strength cardio and endurance improvement. The ultimate goal is to roll into a selection prep program in March of 2023. If you can recommend some plans we can roll through till March it would be greatly appreciated.

ANSWER

Follow it up on with the Plans from the Ruck Based Selection Training Packet.
Then 8 Weeks out from your selection date, roll into the Ruck-Based Selection Training Plan
Thanks,
Mintra

QUESTION

I’m looking to start my fitness journey to eventually pass and exceed
the Secret Service’s fitness assessments (APAT, FLETC, JJRTC).  I
don’t come from a fitness background and would need to pretty much
start from scratch.  I’m not overweight but struggle with muscular
strength, endurance, anaerobic power, and aerobic power.  Would it be
possible to provide an outline of which fitness plans are recommended
to achieve this goal?

ANSWER

Start with the LE On-Ramp Training Program and follow it up with the FBI Special Agent PFT Training Program, this plan covers all the APAT events except the Illinois Agility Run.
I recommend you substitute the Tuesday Sessions from the PFT Plan with the Ilinois Agility Sessions from the FLETC PEB Training Plan.
Let me know if you habe any questions.
Thanks,
Mintra
FOLLOW UP QUESTION
Thank you for the plan and for being astute enough to realize I was talking about the special agent position rather than the uniformed officer position.  My apologies for not making that clear in my initial email.
A few questions if it’s okay.  I won’t be applying to the agency right away—I’m only 21 and have to get my degree—so what type of plan or program can I follow up and until I do apply?  Should I cycle between the FBI and FLETC ones, or do another one entirely after I finish them the first time around?  Maybe the “Spirits” program since I intend on being a state trooper before I apply at the Secret Service?
ANSWER
Start off with the LE On-Ramp, then follow the plans in the Spirits Packet.
Once you know you apply and have a date roll into the FBI SA PFT Plan.
Good luck and let me know if you have any questions.
Thanks,
Mintra

QUESTION

I’m looking for a training plan to fit my schedule and goals and was wondering if you’d have any suggestions. I’m a paramedic, I’m also on the SWAT team as a tac medic, and enjoy doing Jiu Jitsu and mountain biking on my free time. Our swat team pt requirements are being updated to include runs while carrying weights (farmers carry) with a gas mask on, burpees, air squats with a vest, pull ups and maybe a couple other things. My schedule will be switching to a modified Kelly schedule which means I’ll be working (in 24 hour shifts) one on, one off, one on, one off, one on, four off. That makes for a 9 day rotating schedule. Our 911 system is busy which makes getting a full workout during my shift unpredictable. I’ve been enjoying the 5×5 strong lifts supplemented with running ~5k once or twice a week. I have stopped progressing my weights and instead occasionally take my reps to failure. I have swapped the deadlift for a clean to push press. And also swapped the barbell row for pull ups. The swaps are in an effort to not reinjure my back. This seems to be working as I can pass the swat pt requirements and my strength, cardio, and grips during BJJ seem to be good. My concern is that when this new modified Kelly schedule starts I will not be able to maintain any sort of regular exercise schedule. Can you recommend any of your plans?

ANSWER

SWAT NTOA PFQ Test Training Plan should include all the updates.
In addition I recommend Gun Maker Training Packet designed for full time LE SWAT Officers. You can lay out the training days fit your schedule as long as you don’t skip around and follow the session in order as each session builds upon the prior session.
Thanks,
Mintra

QUESTION

I just purchased SOF-D Selection Packet, my only question is, if while training for selection and a ranger seat becomes available during the training year; will this program facilitate the switch in gears or would I need to stop and turn to the 8 week ranger program?

ANSWER

The build up training in the Packet transfers but if your ranger seat comes up switch to the Ranger School Training Plan as this plan is specifically designed for the physical requirements of Ranger School. If needed, use the Ranger School Recover Plan afterwards before you start picking up training for SFOD Selection again.
Good luck!
Mintra

QUESTION

I’m a PJ in the air force and we’re going to be doing some alpine touring in january around jackson hole, WY. Do you have any workout programs you suggest i follow to prepare for that type of work?

ANSWER

If you’re fit, do the Teton Grand Traverse Training Plan.
If you need to improve your mountain fitness start with the Mountaineering & Hiking Prep prior to the Plan.
Thanks,
Mintra

QUESTION

I have always aspired of becoming an 18D, and at one point was on the right track. As a 6’7 235# collegiate basketball athlete, I was in pretty amazing shape, and then it went all downhill. I had a torn labrum in my right shoulder, and then I herniated a disc in my lower back, had 2 pilonidal cysts that required surgery, had a kid and gained sympathy weight, COVID-19, and so on. I went from being in great shape to the worst shape of my life. I’m thankfully in the process of being deployed (don’t tell the wife I said that), and have already gone from 280# to 264# this past month in training simply due to watching how much I eat (the DFAC’s offering me the same portion as someone who’s 120# and 5’2 helps also). Long story short, I have roughly a year overseas where I will have an ample amount of time to get my fitness back on track, and I was wondering what plan(s) you would recommend to take me from being a couch potato to being able to go crush SFRE when I get back in a year and hopefully SFAS shortly after.

ANSWER

Plans in Order
Make sure to give your body some rest between the plans.
Then, 8 Weeks out from your Selection Date do the Ruck Based Selection Training Plan.
Let me know if you have any questions.
Thanks,
Mintra

QUESTION

After having my PT recommend your plans and looking at your website I’m reaching out with some questions.

I’m 55 recovering from biceps tendinosis and a partial rotator cuff tear.  I ski instruct in the Winter and climb and mountain bike in the summer.  I’m also a member in Everett Mountain Rescue and working on my diploma in mountain medicine with the wilderness medical society.  I’ve always felt crossfit kept me in shape generally but I didn’t always have the tank for longer objectives and would often turn around rather than push on when we got behind schedule.
So I’m looking for some direction to better achieve my goals.  There are volcanoes to ski ice to climb etc.
Any suggestions?

ANSWER

If you’re still injured and can’t use your arm in training, start off with our Athlete’s Suffering from Arm Injury Program.
Follow it up with the Greek Heroine Series, these training plans were developed as “base fitness” training mountain athletes. 7 weeks out from Ski Season drop into the Dryland Skiing Training Plan.
Thanks,
Mintra

QUESTION

I just turned 68 this month. i’m fairly fit for  my age. i would like to incorporate civilian lite mountain training to increase my fitness level. i have a comprehensive fitness program. my recommendations ..?

ANSWER

Closest we have is our SF60 Packet.  “SF560” is an acronym for “Strength and Fitness 60” and is age-appropriate for all high-impact athletes in the 60-65 age range. The programming in this plan is specifically designed for civilian athletes, and/or tactical athletes, that no longer need to perform at the “tip of the spear” in their profession.
Thanks,
Mintra

QUESTION

I recently purchased the FBI HRT selection program and was curious if you had a plan or additional considerations for prepping for the 300m sprint as well. I didn’t see anything in the program design that focused on that area. I appreciate what you guys do and look forward to hearing from you and the progress from the program!

ANSWER

The FBI SA PFT Plan includes the 300m sprint progressions.
Thanks,
Mintra

QUESTION

I appreciated reading your results from your recent 6 Mile Study. My main criticism is that it takes 20 weeks for an aerobic change to occur. 9 weeks for neurological (i.e. alactic or anaerobic) changes to occur. Four weeks isn’t enough time to see scientifically relevant results in a diverse population group. There are a lot of ways to success and your short study, I believe shows that. Take that for what it’s worth- it’s free advices, so worth just that.
Understanding you may not have the time nor invested lab rats to undertake a 20-week study, I would still be interested to see what tactical athletes could gain from a focused approach. Of course, we coaches do see results in various methodologies of high school, college, and professional running programs. Not necessarily what you’re getting at, as those programs are focused on improving running performance versus holistic and/or tactical fitness.
Keep up the great work. I always enjoy seeing the results that come from your intellectual curiosity.

ANSWER

Sorry – I disagree. Those figures come from typical collegiate academic studies using untrained athletes.
Our athletes are trained.
As well – the focus of MTI research is programming improvement, and through intense trial and error over 15 years, I’ve learned we can determine more effective programming approaches using much shorter studies.
More here on our Mission Direct Research.
– Rob

QUESTION

I have some issues and I was wondering if you could point me in the right direction.

1) I have been doing your plans for a while and I love them.

2) I am a recon marine, and going on deployment next year June.
3) I am not very good (due to my lack of focus) but I like to do powerlifting, Olympic lifting, aquathon/ open water swim, sport/trad climbing events
Would like to make your training a year around event and was wondering what plans you would suggest for the interests I am aiming for?

ANSWER

First you should train for your job.
From our programming I’d recommend the plans/order in the Pirate Packet as your main, day-to-day training source. These plans are mission-direct designed for the military SOF with water-based mission sets and simultaneously train strength, work capacity, endurance (run, ruck swim), tactical agility and chassis integrity (functional core).
As you’re working through these plans you can drop in other plans from our menu to focus on different elements of fitness and to add variety. For example, after the first plan in the Pirate Packet, Barbossa, you could complete the the Big 3 Strength + 5 Mile Run Training Plan or the Swimming Improvement Training Plan , then after drop into the next plan in the Pirate Packet to maintain all around fitness. You could even work in sessions from our Rock Climbing Pre-Season Training Plan as a 2-a-day depending on your access to a climbing gym/bouldering gym.
Then, directly prior to deployment, you could complete our Urban Combat Pre-Deployment Training Plan if you’re deploying to Syria or similar.
The main point here is the Pirate Plans should be the core of your yearly programming.
– Rob

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