Q&A 11.19.20

QUESTION

I really want to purchase the MTI sf training program. I just was wondering if there is any special equipment to conduct the training?

ANSWER

Below is the equipment list for the Ruck Based Selection Program, as well as the link to the plan:
    • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
    • 40, 60, and 80# Sandbag
    • ALICE Ruck or same ruck you will use at selection, 60# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
    • Pair of 25# Dumbbells
    • Pull up Bar
    • Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier#

– Charlie


QUESTION

I’m training for an 80 day thru hike of the Appalachian Trail in September 2021. What plans would you recommend for general base fitness and eventually leading into a more sport specific program? Thanks.

ANSWER

I’d recommend the Country Singer Packet until your 7-weeks out, then drop into the Backpacking Preseason Training Plan.

– Charlie


QUESTION

Any recommendations for a supplemental full body foam rolling routine? Need extra work to stay loose nowadays, looking to add this daily. Thanks.

ANSWER

Not particularly, no. Lots of foam roller guru’s out there that can provide a better routine than we will. Check out this article that Rob wrote recently … the second question in the article will direct you towards our take on the various prehab methodologies. Sorry to not be of more help!
– Charlie

QUESTION

First, thank you for creating such an incredible place for training plans – I have now participated in a couple of MTI plans by sharing my significant other’s but, I’m ready to take on my own!
I am interested in purchasing a Strength plan, right now I’m looking at the TLU Strength Training Plan or the 357 Strength Training Plan.
My primary goal, is to build overall strength, I’m 5’6″, 125 pounds (29 years old, ex military, working in an office now), and my max back-squat is at 135lbs, deadlift at 140lbs, benchpress at 75 lbs. I would like to increase in all of those areas, yet something that I have not been able to accomplish are pull-ups, and I see that often times even weighted ones are included in your plans and I simply skip them.
Can you offer any guidance on which of those two plans you feel may best suit me based on my goals? Perhaps there is another plan out there that you feel maybe better suited for me?
I went from being a marathon runner, to trying at weightlifting the last couple years so I am pretty familiar with the various types of lifts, I just really would like to see myself add more weight on the bar!
Thank you so much for all your time and help – take care!

ANSWER

357 Strength is my personal favorite strength plan. Rob’s favorite is Big 24. Both are great plans and I’d bet my next paycheck you’d see significant gains with either.
Don’t skip Pull-Ups! If you’re unable to get a Pull-Up, follow the same rep scheme, but substitute the traditional Pull-Up with Eccentric Chin Ups. Follow the same round and rep schemes as instructed in the programming.
Good luck!
-Charlie

QUESTION

I used your gym is closed plan with great effect before my unit deployed. Now my unit is forward and I am slated to go to Ranger School in August of 2021. I plan to use your pre- Ranger training plan once I am closer but with about a year to go I was wondering what plans you recommend to build base strength, improve run times and endurance. I have access to a gym with kettlebells, plates and bars as well as ruck and running routes. Hope to hear from you soon.

ANSWER

Start now with the Ranger School Training Plan.
Then take a week off and complete the plans/order in the Greek Hero Packet. These plans are designed as day to day programming for military infantry and SOF, and concurrently train strength, work capacity, endurance (run, ruck), chassis integrity and tactical agility. Start with Hector.
8 weeks out from Ranger School, re-do the Ranger School Training Plan.
Good luck!
– Rob

QUESTION

I am at the tail end of the RBSP v5. As always, stellar program, I feel more than prepared for the rigors ahead. And for the areas of fitness that still need some improvement, it’s not much. Exiting scores are as follows:
APFT: 68 Push ups, 83 Sit ups, 15 Pull Ups, 12:15 2 mile run.
6 Mile Run: 41:55, 6:55 average pace.
10 Mile Ruck: 2:08:30
25m/SBGU/3 mile IBA Run: 38, 60, 28:30
W/C Assmnt 2: 35 minutes.
So again, feeling more than ready. The only thing I feel behind on is push ups, which has always been an area of struggle for me. I figure if there is opportunity for nothing else at OSUT, you at least have plenty of time for push ups.
Since I am prior service Navy, I have an opportunity to hit a gym, finally, in the prior service barracks for at least 2 weeks (if not a month) while I am in holding, waiting to class up for OSUT. I have also been told by fellow prior service guys ahead of me, that if I perform well, and make an effort to use my experience to the benefit of the recruits around me, there is a chance the drills will give me some extra freedoms, including continued access to the on post gym facilities running tracks, and the freedom to keep some protein powder or snacks in my locker. None of this is guaranteed, but very possible.
So in the best case scenario where I have access to a gym for the duration of OSUT, what plans would you recommend I work my way through over the 5-6 (possibly 7 if you include Airborne) months I’ll be at Benning? Bearing in mind that there will unavoidably be trips out to the field, regular Army PT, and even with PX access, less than optimal nutrition opportunities?
And what are your thoughts for making the most of the worst case scenario, where I have none of that? Looking forward to hearing what you have to say, and as always, thank you, and I hope you are well.

ANSWER

Plans/order in the Greek Hero Packet, starting with Hector.
If you only occasionally are able to get to a gym, do the strength sessions from TLU Strength. 
– Rob

QUESTION

I just finished total rest after body weight foundation and starting SB/WV/DB but I was wondering if I could add in a long slow easy run on Saturday to this plan as I would like to continue this from the foundation plan but focus is strength? Also my access to a pool just opened up and I was wondering if adding Swim Improvement plan to the SB/WV/DB plan would be too much? I would split up the workouts and do AM/PM. Lastly I really enjoyed the founders and lower back work in the foundation plan and have always had a somewhat weaker back and was wondering if I should supplement in anything?

ANSWER

Yes, you can add the LSD run on Saturdays. AM/PM breakdown for the swimming program works as well. You can add in our Chassis Integrity from our Chassis Integrity Plan to the SB/WV/DB plan, but you’ll need access to a weight room (not sure if you have that available right now).
– Charlie

QUESTION

have access to a big globo gym, I can’t afford a sandbag yet. I was wondering if there is a good alternative for the exercise.
IE: just using a kettle bell
I’m training for USAF TACP and loving the program so far, but just need an alternative until I can get a sandbag.

ANSWER

We’ve yet to find an alternative to the Sandbag Get Up. Nothing seems to quite compare the terrible-ness of that movement. You can get a very cheap ($15-20) canvas duffel bag at any military surplus store and fill it with dirt, sand, or rubber mulch to the desired weight. Rubber mulch is best, but also the only one you have to buy. Use heavy-duty trash bags as the liner if you’re going to use it in the Globo gym. Hope this helps!
-Charlie

QUESTION

I’ve been doing your dryland training program to get ahead of ski season. It’s been super effective and I can tell this season will be a different ballgame in terms of my body being able to keep up with what my brain knows how to do.
Unfortunately last week I broke my wrist. Ortho says zero arm work for 6 weeks. They are fine with me doing core work as long as no weight is on my shoulder. They don’t want me doing jump touches just given the impact/shock and the possibility of tripping.
Are there any specific things you would recommend swapping in for the upper body work, and for the jump touches?
I have a fan bike and was thinking for the jump-touch days I would just do intervals for the same period. But not sure what makes the most sense to swap in for the sandbag work and the scotty bobs etc, since those are totally off the table.
Trying not to backslide and lose all the progress…
Any advice would be much appreciated.

ANSWER

Your fan bike solution will work for the touch jump touch. Crank up the resistance so that it’s challenging, yet you’re still able to keep up a fast pace.
Dumbbells and kettlebells will need to be your friend for the upper bodywork. For example, a Sandbag Clean and Press will need to be a Single-Arm Dumbbell Clean and Press. Match the exercise as best you can with the single-arm variation.
Best of luck
-Charlie

QUESTION

Two training objectives in mind: 1) a USMC CFT before 1 Dec) and 2) an early December foreign winter warfare course. No entrance physical standards, but a 25km / 12 hour movement on skis carrying 25-55 lbs being the most arduous physical requirement. I have zero experience in cross-country skiing.

ANSWER

Knock out the USMC CFT Training Plan the four weeks prior to the test. Immediately following that, complete as much of the Mountain Warfare School Training Plan as you can prior to check into the schoolhouse. It won’t teach you how to ski, but it’ll condition your legs for loads of uphill movement.

-Charlie

QUESTION

I’ve got a 12 day command post exercise coming up and I am looking for a program with short 30-45 minute HIT style workouts as i won’t have alot of time. Any recommendations? I am a member and have access to everything. Thanks!

ANSWER

– Rob

QUESTION

I am 21 years old and work as a Seasonal Law Enforcement Officer Class 1 in the state of New Jersey. I recently have seen your website and I really like what you have to offer, but I’m going to need some help as far what exactly I need to do. I have been bodybuilding since the age of 15 and until now. I will entering the Class 2 or Full Time Police Academy anytime between the dates of December 2020 to December 2021. I am about 200lbs and looking to get as lean as possible. My goal weight is 180-185 pounds. I have looked at your plans, an the ones that catch me the most are the Law Enforcement plans and the military plans. I mainly need to focus on
Push Ups, Pull Ups, Sit Ups, Squat Thrusts, LOTS OF RUNNING and body weight stuff as well. I also love bench pressing and a little bit of the CrossFit stuff as well. I would definitely would want to include that in my workouts. I DO have access to a gym and also a 30lb weighted vest. Out of the Law Enforcement and Military Plans, which ones would be the best for me. I want the hardest ones possible. If you could help me out that would be outstanding. I am looking forward from hearing back from you!!

ANSWER


QUESTION

My wife and I are doing the Big 24 again after hunting season and the age old question came up.
Is there any data out there with women losing weight doing the Big 24?
Curious if you have any data sets associated with any studies regarding weight loss and the Big 24?
Ps — I completed the 8 week big game hunt again and completely dominated my bow Elk Hunt this year.  So well prepared!

ANSWER

Sorry, no. Big 24 is a strength plan and we’ve never looked at weight loss. As well, 90% of weight loss is diet related …. so the diet would be important.
Awesome on your hunt!
– Rob

QUESTION

Love your content!
I have a few quick questions that I’m hoping you will be able to answer.
Since training BJJ is off because of the pandemic, how would you recommend switching up the BJJ training program? Is there anything you would add? Would there be a better program to focus on?
Also, if I’m looking for someone locally to help with form and help implement your program’s plans, do you have any recommendations for finding and evaluating a trainer? What would you recommend to modify programs based on the equipment we do/don’t have? (i.e., have a barbell & bumper plates at home but don’t have full set of free weights / kettlebells and don’t have a rack + bench).

ANSWER

Changing from BJJ Plan?  Totally up to you. If you’ve already started the plan, complete it, then move on to something else. If not … you could move now, but if you have the plan already, I’d recommend completing it. Something Else? – I’d recommend Johnny – which is a solid, multi-modal, general fitness program.
Equipment issues – no quick answer for you here. Best is to choose a plan that matches your equipment. All our plans have equipment requirements, or you could ask me. A great plan that mostly matches your equipment is Gladiator.
– Rob
FOLLOW UP
Thanks for the quick reply. Will take a look through Johnny & Gladiator. If going w/ something like Gladiator, would you recommend just repeating it over and over, or cycling through w/ other programs?
I haven’t started the BJJ plan yet — I have an existing BJJ-specific program that I’d been doing, but my old trainer closed doors due to Covid and it’s built around training & sparring 3-4 days / week. Have added your chassis integrity program to my existing workouts and am using your BJJ work capacity exercises (SBGUs, squat thrusts, etc.) on what used to be my BJJ days, but trying to sort out a longer term game plan w/ the equipment I have & that takes into account some old knee stuff (they tend to get wonky w/ distance running — most I’ve run recently is 2-3 miles).
Anyways, thanks again for the response. Your programming looks awesome — been loving the chassis integrity work thus far and excited to try a full plan.
FOLLOW UP ANSWER
It’s never good to repeat a plan over and over … first, the training will become “stale” for you mentally. Second, eventually your body will accommodate to the training and you’ll stop making any gains.
Long term programming? Country Singer Packet I, beginning with Johnny.
Running? Best would be to follow the programming in the plan, and fix your running form/shoes. I’d recommend researching POSE or Chi Running for form. Shoes? Hoka One Ones are amazing …. I like the Speedgoat 4.
– Rob

QUESTION

Today I started the super squat program. I will admit that I was not fully prepared for this. Within the last few months I had got up to a 450 back squat but today only hit 375 and I am glad. The 20 reps that followed immediately made my legs sore. I look forward to the end of this program. Thanks!

ANSWER

Super Squat – at first – is as much mental as physical. The 20 reps never get easier, but you will know what to expect and mentally it will not seem as difficult.
Bench Press is actually more painful – to me anyway …
– Rob

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