Q&A 11.11.21

QUESTION

I’ve reached out to you in the past while training for USAF special warfare. I really like your training programs and would like to chat with you and hopefully get some training recommendations now that I’ve made it through selection and pre-dive.  These courses have highlighted some significant areas of my fitness that need improvement in order to achieve my goal of being an effective operator.
My biggest area for improvement is overall strength, especially for movement over land with weight. I’ve struggled for a while with deadlifting and squats. Additionally, I’ve had a hard time finding a pull up progression program that works for me.
I also want to improve my speed and endurance, but my primary focus is on strength right now. I feel like prioritizing this will set me up for success at my follow-on schools in the pipeline.
Ideally, I’d like your help in curating a packet of plans that I can cycle through that will help me achieve my goals. If this is something you can help me with, I’d greatly appreciate it. Thanks again for all the work you put into these plans and MTI.

ANSWER

To focus on strength/pull ups while building rucking endurance I’d recommend the Big 3 Strength + 2 Mile Run Training Plan – with one exception. Replace the 2-mile run in the plan with a 2-mile ruck run at 45# and use the same progression.
Follow it up with Fortitude, then Valor  – which both include strength and rucking work.
However, I think it’s a mistake not to prepare specifically for Dive School.
Best would be to complete Big 3 Strength + 2 Mile until you’re 6 weeks from Dive School, then switch and complete the Combat Diver Qualification Course Training Plan directly before school.
– Rob

QUESTION

I recently injured my hand and thus had to alter my plan. I was working through the ACFT plan but I am no longer able to perform some of the movements and exercises.
Is there a plan that you recommend? Most likely going to have to be a running base plan.

ANSWER

– Rob

QUESTION

Reasonably fit nearly 47 year old guy. Mostly running background, some lifting and participate in Spartan Race type events. Also almost year-round soccer coach and try to coach by example so I’m out playing soccer often.

Looking to do more recreational skiing this year and was looking at dryland ski plan. I’d like to continue training or at least maintain cardio endurance/athleticism while getting my ski legs ready. Thoughts on a plan that might not necessarily be solely focused on ski prep but might have some leg focus along with general strength/endurance?

ANSWER

Our Dryland Ski Training Plan includes upper body strength, chassis integrity (core) and mid-week, short endurance work. It’s what I’d recommend.
Another option would be to complete the 30-Minute Dryland plan – which is focused on ski-specific leg and work capacity prep, and add in your own general fitness.
Pls know our dryland prep is intense. Few aren’t sore initially. Most aren’t used to eccentric strength work.
– Rob
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QUESTION

Wondering how you’d plan out the next few months for me.

Background: I’m an active duty military physician. I spent the first half of the summer TDY and did Big 24. At the end of Big24 my relative strength assessment was 5.5. Aside from Big 24 I didn’t do much while TDY and gained ~10 lbs. After I got back home I did ~2 months off MTI training but did 1-2 hours of weighted step ups or stationary bike per day at moderate HRs and did a bunch of rock climbing and hiking. Cleaned up my diet to get back down to to my usual weight (I’m 5’11 and 175 lbs now).
I’m on week 4 of the backcountry ski preseason plan. Just got invited to go on a week long backcountry ski hut trip in mid-February, so wondering how to fill in the time between when I finish this plan and when ski season starts and then what to do during ski season. I’ve got the athlete subscription and a fair amount of experience with MTI plans and a well equipped garage gym (barbells, kettlebells, stationary bike, rower, sled, boxes).
Through the season though it’s hard to do consistently since it’s an hour minimum (each way) to get to skinning and skiing. I’ve got a season pass to Crystal Mountain and between that and backcountry stuff I usually get 1-2 days/week on skis (weather, family, work permitting).
I’ve also got an ACFT in early Nov, though there’s little/no upside to improving my score on that and I have no concern about failing.

ANSWER

I’d recommend finishing the BC Ski Pre-Season Plan, and dropping into the In-Season Ski Training Plan prior to your Hut Trip.
Depending upon how much BC skiing you get in, you can continue with the In-Season Ski Maintenance Plan or repeat the last 4 weeks of the BC Ski plan directly before your Feb Trip.
– Rob

QUESTION

I recently signed back up for MTN’s athlete subscription. Under the Fire/rescue plans. What can substituted for turn out gear? As of right now I do not have access to turnout gear. Also, Since this BS pandemic has started, I was in a unfortunate state that closed gyms longer than most. Should I begin the program with the CPAT or jump right in at Jaguar, or do you recommend I begin with something else. I haven’t trained in about 6mos.  One final question: How do I print the workout for the week?

ANSWER

Substitute? If possible, wear a 25# weight vest. If not … don’t worry about it and complete the training without the turnout gear.
Begin? Start with Fire/Rescue OnRamp
Print Out – you can print from a browser on your computer.
– Rob

QUESTION

I am bouncing all around your plans trying to cover my various fitness needs, and could use some guidance. Current BP Agent, National Guard SF Support, 1811 applicant, and looking to go to BORSTAR in the Spring. My most recent programs have been DEA PTT and AFCT. My main concern for BORSTAR is swimming proficiency. I am comfortable in the water but my ability is survival/recreational level. My plan was to backwards plan from the STC program in March to now but I don’t know if I should get on the pirate series or supplement swimming in addition to a more SFAS packet style train up. Thank you for your help.

ANSWER

You’re right to see the water as a significant challenge.
Here’s what I recommend:
USMC Basic Recon V2 – SIgnificant swimming/water confidence emphasis
– Week Total Rest
– Plans/Order in the Pirate Packet until your 9 weeks out …
BORSTAR STC Plan the 9 weeks directly before selection
– Rob

QUESTION

I’m about to turn 42 and 235 lbs. my cardio has gone to shit. I am a Sheriff’s Deputy who still wants to get into the mix. I need an under 16 min 2 mile but also strength and stamina. I really need some guidance because I’m still trying out for SWAT.

Please help me,

ANSWER

Start by focusing on your run with the 2-Mile Run Improvement Training Plan. 
The plan includes strength work.
Also – fix your diet. Here are our recommendations:
You can’t outwork a shitty diet. Cutting fat will help everything.
Email back after completing this plan.
– Rob

QUESTION

Love the variety of training plans
I am 62 years old, in pretty good shape.  Mountaineering is my sport.  Eye on trying Denali in a couple years when I will be 64.  I lift weights 3x a week, run 4-5 miles 3-4x a week.  Climb stairs with 45 lbs of bird seed in my pack, bike the gravel roads.  I live in Iowa so I have to compensate for the flatness somehow
I want a structured plan.  Like my high school football coach described me, I am very coachable – tell me what to do, and I do it
I am intrigued by your Greek Heroine class – or would you recommend one of your specific mountain plans (Big or Denali)

ANSWER

I’d recommend you begin our stuff with Mountaineering and Hiking Prep.
You’re older than most the athletes we work with… and I’m not sure how you’ll recover. As prescribed, this is a 5 day/week plan. I’d recommend you slow it down to 4 days week …
Mon/Tue – Train
Wed – Rest
Thur/Fri – Train
Sat/Sun -Rest
Still follow the training sessions in order – don’t skip any … just stretch the plan out.
Email back with questions and after completed.
– Rob

QUESTION

I was just notified that I gained a spot in the next academy class for a metro police department. I have 7 weeks. From my time in the military I know how good PT studs look to instructors so I was wondering which programming in your selection that you would recommend for my situation. Any help would be greatly appreciated

ANSWER

LE Academy Training Plan – this is a 7 week plan and you have 7 weeks.
– Rob

QUESTION

I am not sure which plan is best for me. I am a patrol officer wanting to join SWAT in roughly 1-1.5 years (not eligible until then). Currently, I’m 5’10” at 155#. I struggle with weight gain and high intensity stuff makes it 10x harder to maintain my weight. Also, relative strength wise, I’m weak. No where close to the standards I saw on your site.
I was thinking about starting with Achilles to improve everything before going into the weight lifting programs (I haven’t lifted barbells in several years). But I was wanting your opinion about it. Let me know what you recommend and if you need any other information from me.

ANSWER

I’d recommend starting with strength, specifically the MTI Relative Strength Assessment Training Plan. 
Follow it up with the SWAT Selection Training Plan, then drop into the plans/order in the Gun Maker Packet, starting with Ruger.
7 weeks out from Selection, re-do the SWAT Selection Training Plan.
– Rob

QUESTION

I’m in the Navy and I’m about to do a deployment on an aircraft carrier. I’m currently preparing to submit a BUDS package when I get back from deployment and I’m wondering what program you recommend for me. I am able to lift weights, do calisthenics, run on a treadmill and use other cardio machines like bikes, rowers, skiergs. I won’t be able to swim much other than when we pull into ports so I wasn’t sure if your buds package was my best option for the next year or so. The deployment will anywhere from 8-10 months. I’m looking to improve relative strength, pst numbers, and endurance. Thank you for taking the time to read this.

ANSWER

I’d recommend the Plans/Order in the Virtue Packet of plans ….
All these plans include running/rucking – you’ll need to suffer on a treadmill (books on tape!) – or use the carrier deck. Be resourceful.
– Rob

QUESTION

I’ve been looking at your website for a program. I’m a member of the Canadian armed forces and would be interested in a program that will help me improve my athletic abilities. Our tests include a 1.5 mile run, a med ball toss(seated against a wall, we throw the ball from our chest, the velocity of the throw is our score). Afterwards, we are tested on our mid thigh pull (we pull upwards on a stationary bar, the pressure our feet place on the ground is our score). Following this, we do a mississippi agility run as well as a flex arm hang (Try to stay in chin up position as long as possible).

In summary, these tests evaluate endurance, agility, explosiveness and power. I was thinking of purchasing the big 24 strength program and supplementing it with 1 long run (30-45 min. slow pace) and 2 interval training sessions.
Any feedback on which program would best suit my needs would be greatly appreciated,

ANSWER

You’re note has two goals?
1) Improve athletic abilities
2) Improve scores on your PFT

For Number 1, I’d recommend the Big 3 Strength + 2 Mile Run Training Plan – this plan concurrently trains strength and short endurance in a super efficient, tight manner. Follow it up with the plans/order in the Greek Hero Series, starting with Hector.

For number 2 …. best would train to the specific demands of this fitness test. I don’t have a PFT-specific plan for these events … first I’ve seen these. Can you send me an official link to the PFT events and scoring?
– Rob

 

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