Q&A 11.17.22

QUESTION

Thanks for the amazing plans you have. I used the fat burner, and the Navy PT twice and I got outstanding scores on both! I was wondering what is the progression you would recommend for the body weight training plans you have? I was doing a 5×5 program and I feel like I need to give my body a little rest, not too much of course. Thanks in advance for your advice.

ANSWER

If you’re fit do the Bodyweight Foundation Plan, if not do Bodyweight Beginner.
Thanks,
Mintra

QUESTION

I am trying to find the right plan for me. I am 36 y/o M, 265 lb at 6’1” so very overweight. I can maybe run 400-800m without stopping. Probably do 1-2 pull-ups. All my lifts are max upper 200s-low 300s. So I am overweight, weak & my cardio is garbage. I am wanting to join National Guard before I get too old. I’ve tried doing my own thing with zero results. What plan(s) would you recommend I do for the next 6-12 months? I know I need in my diet to get my weight down to like 190#.

ANSWER

Start our stuff with the Bodyweight Beginner Training Plan.
And … fix your diet. You can’t outwork a shitty diet. Here are our nutritional guidelines: https://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Email back on the other side of Bodyweight Beginner.
– Rob

QUESTION

Can the individual Push Up and Pull Up Improvement Training Packets be done simultaneously if I alternate days between the two or would it be more efficient to train one to completion before starting the other?

ANSWER

Yes – you could even do two-a days – i.e. push ups in the AM, Pull Ups in PM.
– Rob

QUESTION

Looking for the best plan to hike Kilimanjaro at the end of the year.
50 year old dad and 13 year old daughter.
Was thinking about the Backpacker Preseason training.

ANSWER

I’d recommend the Peak Bagger Training Plan.
– Rob

QUESTION

I am really enjoying the plan so far. I come from more of a powerlifting bodybuilding background, however, needed this high intensity for the academy. Thanks!

My question is that what type of supplemental plan would you recommend while attending the academy? I am looking to maintain strength and size if possible while doing their runs and smoke sessions. Any help or advise would be appreciated.

ANSWER

TLU Strength Training Plan – as you have time to train.
– Rob

QUESTION

I’m currently using your website to get in shape for law enforcement (just got the on-ramp training program).  My question is: which of your programs are designed to be used consistently?  It seems with all your programs, it’s only for a certain number of weeks and then that’s it.  Is that how it works, or are they meant to be started from the beginning again?  Do they advance past the allotted time at all?

ANSWER

For Law Enforcement, the plans in the Spirits Packet are designed to be run concurrently, back to back.
– Rob

QUESTION

I plan to attend sapper school in May. What programs should I use leading up to Sapper if I plan to start 1 October. I took a pt test and I did, 49 pu-59 su- 33:30 4 mile.

ANSWER

You’ve got 32 weeks until mid-May. Here’s what I recommend:
Weeks.    Plan
9              Total Rest
10-16       Valor
17-23       Fortitude
24            Total Rest
25-32       Repeat the Sapper Leaders Course Training Plan
– Rob

QUESTION

I am preparing for two different potential career routes. I’m a current LEO who has just been cleared to start working out again after 7 months of recovery from an injury that left me doing minimal physical activity, such as walking and light jogging on occasion. I am in the hiring process with the US Marshals, have a tentative offer from them, and now awaiting a PFT date. I am also in the recruitment process with the US Army to try and get on with Special Forces with either an 18x contract or to try out after enlisting in the infantry. What plan(s) should I be doing or focusing on? I ran 1.5 mi for the first time in 7 months two days ago in 15:00mins. Not sure what my pull-ups, push-ups, and situps are at right now.

ANSWER

I’d recommend starting with the Military OnRamp Training Plan to build back fitness and as you await your career direction.
– Rob

QUESTION

I’m interested in getting into shape to join a WildFire crew. Which workout program do you recommend.

ANSWER

Plans/order in the Wildland Fire Packet starting with the Wildand Fire Assessment Fitness Training Plan.
Then complete the Wildland Fire Pre-Season plan prior to reporting to service next Spring.
– Rob

QUESTION

I love your programming and it’s done wonders for me.  With that, I’m looking for some programming for my 13 year old son who plays lacrosse.  He’s a big kid and plays defense so I’m looking for something with a speed and endurance component, but also strength for blocking and bodying opponents.  Any ideas?

ANSWER

Football Base from our Prep Strength pogramming.
– Rob

QUESTION

I’m a cadet at BYU ROTC trying to secure a slot for next summer’s pre-scuba school for CDQC. I’m airborne and air assault qualified and pretty fit, but I’m coming off a disc bulge at the start of August, so I’m trying to build back up to my fitness level. I also don’t have much of a swimming background.
I’ve got 30 weeks and four days until spring semester ends, so about 5 times the courses recommended length, which I’ve already purchased. I’m willing and able to train 6 days a week, every week until then. Should I just do the plan 5 times, taking the diagnostics as scheduled and amping up the intensity on each iteration as my fitness improves? Or should I modify it to fit over the longer period I have?
I’m willing to do whatever it takes, I’ve been obsessed with CDQC for months now, and I want to show up ready to crush pre-scuba to earn a spot at the actual course in Florida. If you could give me any tips or recommendations, I would gladly implement them.

ANSWER

No … don’t repeat the course 5x. You’ll burn out/plateau.
What I’d recommend is you do the CDQC Plan now, then drop into the plans/order in the Pirate Packet, beginning with Barbossa. The Pirate Plans are designed as day to day fitness for full time military SOF with water-based mission sets, which concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity (functional core) and tactical agility.
Then, the six weeks directly prior to reporting for CDQC, repeat the CDQC Plan.
– Rob

QUESTION

Was wondering if I had a year to train for 100m ultra what kind of plan progression would you reccomend looking at?

ANSWER

Weeks.       Plan
16              Total Rest
26              Total Rest
27-36.        50-Mile Ultra Training Plan
37              Total Rest
38-54         100-Mile Ultra Training Plan – 17 weeks directly before your ultra.
– Rob

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