QUESTION
First I wanna say thank you and let you know I passed the US Forest Service Smokejumper selection course, and I feel that using your program definitely prepared me for the course.
Second, I wanted to ask you what program would be best for Pro Ski Patrol.( Currently working through Monster Factory, then will roll into in season ski maintenance. )
Hiking with weight, skiing with loaded toboggans, throwing 1 to 5 pound explosives, lifting patients, climbing towers, tech rescue, shoveling snow and of course lots of skiing.
Third, how do you do your unit pricing, I’ve spread the word to quite a few of the guys on patrol and are interested in your programming.
ANSWER
Monster Factory Strength is a summer strength focused plan we used with our freeski team. But directly before the season, they completed the Dryland Plan – which is what you should be doing now.
The Dryland Plan is intense, includes upper body and core work, and will prepare you for Patrol.
– Rob
QUESTION
Been running and working out all my life looking at the SF45-55 plans is it progressive A-D or is each stand-alone? I hunt, fish, backpack, run, kayak, ski, do shooting sports, tactical training. I’m VP Security for a major company, former Marine and OGA.
I’ve been doing your Marine PFT Plan with my son who is putting his package in for USMC OCS just finished a second 6 weeks without improving much – 8 pull-ups 80 sit-ups 24 min 3 mile, but I like the plan and I am in better shape. Can do a lot more sets of pull-ups than before! My 22 year old son has improved a lot on your Marine PFT plan though.
ANSWER
The
SF45 Alpha – Delta plans are not progressive. Each can stand alone. However … if you don’t know where to start, make it simple and start with Alpha.
– Rob
QUESTION
I have a question about scaling. My 13 yr old daughter would like to start working out to increase her fitness level. She has a very limited athletic experience, and as a starting point I suggested that she start out with BW foundations. To help motivate her I said I would do it with her.
My question really pertains to the runs. The initial workout calls for a 1.5 mile run and the run calculator is based off that time. Right now the 1.5 is a bit ambitious for her, so I thought I would scale it to a mile or something manageable. If scaling the run is an option how should I do for the rest of the workouts.
ANSWER
Best would be to complete the 1.5 mile and run/walk as necessary.
You could scale down to .75 mile and half the rest of the run programming in the plan.
No need to scale the bodyweight progressions. Some of the other programming – esp. work capacity stuff …. you’ll need to apply common sense.
– Rob
QUESTION
My question is about practical preparation for pre-Ranger and Ranger school for a 35-year-old female, 5’ 1”, 135 pounds.
I’ve been a long time follower of your plans and have had great experience with the APFT plan to start and have been doing various programs and operator sessions for a couple of years now. My training hasn’t been perfect and often lacks focus, and I end up jumping from plan to plan but my fitness is pretty consistent.
My timeline to go to pre-Ranger is June 3, 2019 and pending the results of that I would go to Ranger school in July of next year. I’ve looked at the Ranger school prep, understanding it is for the immediate eight weeks prior to school, I don’t want to wait that long because I know by looking at that plan it is too much for me right now.
Could you recommend a progression of plans to start with and keep me consistent over the next seven months?
Currently…
Pushups: 65
Sit-ups: 85
2 mile: 14:00
5 mile: 43:45
Chin-ups: 8
My known witnesses are upper body strength and rucking long distances. I appreciate your time and truly believe you provide a great platform for fitness references, anytime I leave I always end up subscribing again.
ANSWER
By my count, there are 32 weeks before June 3. Here’s what I recommend –
Weeks Plan
9 Total Rest
17 Total Rest
24 Total Rest
Doing the Ranger School Plan now will make it easier and lead to more gains the second time through before Pre-Ranger. Your “gate” fitness assessment – esp. push ups is the first Crux of Ranger School – but it is for everyone. Next is the 12 mile ruck …. and this is where your size/weight can limit you. Key here is rucking – esp. ruck running, likely the majority of the 12 miles. This takes fitness, practice and mental resilience.
– Rob
QUESTION
Good evening Coach. I’ve used your programs in the past and really liked them and figured I would start back into them. I graduated Army basic training a few weeks ago and am now in AIT were I finally have access to a weight room again, the only problem is I’ll typically only have 40 minutes to a hour to train in the evenings and on some days we aren’t allowed in the gym at all. We typically have PT in the mornings(running Monday, Wednesday, Friday and pushup/sit-up drills on Tuesday and Thursday). I was looking as to which of your programs you’d recommend? I feel like I’ve lost a lot of strength since I have lifted in about three months, however my APFT numbers are pretty strong: 94 push-ups, 108 sit-ups, and a 12:13 2 mile. Looking forward to the “fun” some of your sessions provide.
ANSWER
– Rob
QUESTION
I just a bought subscription, and I really enjoy the plans. I have been going through the Army APFT improvement plan and that has really helped me get back in shape (as it has been a little while since I have trained seriously).
I am going to go to college in January to start Army ROTC there. My end goal is to be a US Infantry officer, and to make it through Ranger School. I was planning on using the “virtue series” packet to help me train throughout my years in college, but I am not quite sure how to go about it.
The Army ROTC up there has PT on Mondays, Wednesdays, and Fridays, and I am trying to figure out the best way to train around that. I have a few ideas but I was wondering which one you would suggest:
1) I can go through the plans (starting with “military On-Ramp”) only doing three sessions a week on Tuesday, Thursday, and Saturday. I would make it though one training plan each semester.
MON: ROTC PT
TUE: Military Athlete Session 1
WEN: ROTC PT
THU: Military Athlete Session 2
FRI: ROTC PT
SAT: Military Athlete Session 3
SUN: TOTAL REST
2) I can go through the plans as written, then on days I have PT with ROTC I can just go to PT and then do the session right afterwards. The problem with this one is that I don’t want to go over-board and cause an injury.
MON: ROTC PT + Military Athlete Session 1
Tuesday: Military Athlete Session 2
Wednesday: ROTC PT + Military Athlete Session 3
Thursday: Military Athlete Session 4
Friday: ROTC PT + Military Athlete Session 5
Saturday: Swimming Or Light Cardio
Sunday: Rest
3) I was thinking about doing one double day on like Saturday or something, then just one a day the rest of the week.
MON: ROTC PT + Military Athlete 1
TUE: Military Athlete Session 2
WEN: ROTC PT
THU: Military Athlete Session 3
FRI: ROTC PT + Military Athlete Session 4
SAT: Military Athlete Session 5
SUN: Rest
OF course these plans would be altered as I would taper down to prepare for a APFT Test.
what would you suggest?
ANSWER
Until you know the intensity of your PT, go with Plan 1.
– Rob
QUESTION
After a couple of months break from running, I’m starting to train again for a 21km trail run January next year. To help me, I’ll be purchasing the Running Improvement Plan.
I’ve done several trails run before, and I do realize that I need to incorporate strength training in my program. I can’t decide between the Bodyweight Foundation Plan and the Core Strength Bodyweight. I was initially thinking of getting the Bodyweight Foundation, but I’m not sure if it will work concurrently with the Running Improvement plan. What do you recommend?
Some points to consider:
1. no access to a gym; i’ll be working out from home
2. aside from running, run drills/workouts, I’ve almost no experience in strength training
3. I want to strengthen my hips/glutes, core, and improve my balance (I’ve been prone to spraining my ankles)
4. since it is a trail run, I want to be stronger for the uphill and downhill running as well
5. I’m not a competitive runner, but I would just like to run be able to run strong and see some improvement
Thanks a lot!
ANSWER
The
Running Improvement Plan includes 2 days/week of limited equipment strength training. You don’t need to purchase another plan.
– Rob
QUESTION
Found out this morning that I’m going to the Winter Mountain Leader’s Course. I report on Jan 7 which is 11 weeks away. I’ll do your Mountain Warfare School plan 6 weeks prior to starting – any recommendations for weeks 1 through 5?
For reference: I’m about a month post graduation from IOC, during which time my focus has been unloaded running and pull-ups to prepare for my next PFT (now the PFT is not my primary concern). The only weightlifting I’ve done in the past four weeks has been front and back barbell squats, twice a week, low weight high reps (nothing above 135) in an attempt to give my back some recovery time but maintain some work capacity. I’ve done no rucking. I’ve incorporated sand bag getups into my workouts about twice a week.
Any advice is appreciated, looking forward to hearing from you, thanks.
ANSWER
Hector is the first plan in our Greek Hero series of plans for military infantry/SOF and is designed as day to day fitness for these types of tactical athletes. These plans concurrently train strength, work capacity, endurance (run/ruck), tactical agility and chassis integrity.
– Rob
QUESTION
I’m sick of people telling me what to do, what I can’t do. For a couple of years I’ve just been roaming around. Now I come to the phase where I actually know what I want to do. My goal is to be selected in one of the Swedish Special forces selection.
I haven’t been training or doing any workout for over a year. I’ve become lazy, making excuses for not taking action. This stops now. In the past I’ve done some training. I’ve trained BJJ for a little bit more then a year. Before that I were doing strong lift 5×5 training program and other gym exercises. But without any specific goal. I were in fairly good shape, but lacked motivation to push myself more. I mostly trained BJJ cause of my friend told me that I would like it. It was fun indeed but now really my own decision. If you understand what I mean?
My goal is a big goal, my age doesn’t make it easier. I’ve turned 32 years this year. I am over weighted 175 cm long and weight is around 96-99 kg. If I would go for a run 5 km my knees will hurt like hell most probably. That is my situation now.
I come across your site while googling on different army selections training. I’ve read about some different training programs and found out RUCK-BASED SELECTION (SFAS) TRAINING PACKET. To be realistic I would most probably not hold out the first week, if I would the risk for injuries would be to great. Any injury could result in 2 or more weeks off training.
I’m figuring out that I should start with the fat-loss program and after that start the bodyweight foundation program. When completed both those programs, see where I am and start a more intense program.
ANSWER
– Rob
QUESTION
I’ve been a fan of your site for years, and at some point I even purchased a mountaineering program. Here’s what I’m looking to do:
Mid-December: A 2-3 day mountaineering trip similar to Rainier, but we’re doing it fast and light.
Mid-February: Technical alpine and mixed climbing trip to the alps.
Constraints: I won’t have access to a climbing gym until after the trip. I’ll be hard-pressed to find a great spot for powerlifting, but I can get access to a rack.
So… I don’t want to just do a typical mountaineering/running plan because it will really deemphasize upper body work, and leave me stuck when I got to get to February. Ideal plan:
– Heavy emphasis on core/legs/endurance
– Enough focused upper body work to keep it going.
ANSWER
Climbing Rainier and a technical ice/mixed trip to the Alps are two different fitness events.
Best would be to complete the
Rainier Training Plan now to prepare for your December Trip. It is a limited equipment training plan – you’ll need a sandbag – and also includes upper body work (bodyweight) – but the focus is on uphill movement endurance.
Post Rainier, the plan I’d recommend somewhat depends upon the type of Alps trip – specifically the approach distances. If the approaches are minimal, complete the
Ice/Mixed Pre-Season Training Plan.
Both the Ice/Mixed plans currently require strength training equipment.
– Rob
QUESTION
I was recently hired by the Secret Service as a UD Officer. I am preparing for ERT tryouts (Emergency Response Team) do you have any knowledge about their team or how to prepare? Do you have a program for the USSS ERT team? I appreciate your help!
ANSWER
– Rob
QUESTION
I’ve bought several of your plans over the years. You and your team do amazing work and I recommend your site to folks all the time. I’ve been an Army Reservist for 8 years, and now I’m going through the Diplomatic Security Service (DSS) pipeline. I have zero problems with the test, but am trying to find the best way I can blow it out of the water while also making strength and work capacity gains. The test is 2 minutes push ups, 2 minutes sit ups (more like crunches), and 1.5 mile run. On our first test, I did 84 pushups, 90 situps, and did my 1.5 mile in 9:15. I’d like to get to 90 pushups, 110 situps, and finish my run in 8:30.
In addition to the above, I’d like to make some strength and work capacity gains. I typically bench 4×215, squat 4×305, and deadlift 3×335. I am 195 pounds and 6’4″ with a thin frame. I’m currently at FLETC for the next 3 months and have access to their great facilities. Any advice on which plan(s) I should purchase and follow? Thank you for any advice!
ANSWER
The problem with combining PT-Focused programming with extra work is the extra work will negatively affect your PT progression work. The bench press work, for example, will affect your push up progression.
It’s best to complete the PT test focused programming alone the 3-6 weeks directly before your test, then drop back into more general programming.
If you’re stubborn, and want to do it anyway, I don’t have a set plan for you – you’ll have to combine a couple plans and either do 2-a-days, and/or alternate sessions … PT plan Monday, strength plan Tuesday, etc.
For your strength plan, complete the strength sessions from the
MTI Relative Strength Assessment Training Plan, but skip the work capacity efforts and replace the front squats with back squats and the power clean with the deadlift.
– Rob
QUESTION
Current active duty USMC 0331. EAS in 6 months, just enough time to recover from this surgery. At the 3-4 month mark the physical therapist expects me to be doing regular training regimens such as calisthenics. I have a history of CrossFit training but I’d like to start with body weight training, getting away from Olympic Lifting and Crossfit. What program would you recommend to get back to the type of shape I need to be in to train tactics and BJJ. Without irritating the shoulder?
ANSWER
Be smart/cautious with your shoulder.
– Rob
QUESTION
I am an active duty Marine and a volunteer assistant coach/strength and conditioning coach for a local Division III field hockey team. First and foremost, I think this site is amazing and the time and effort put into building all these programs is beyond belief and very much appreciated. Next, I am looking for a program that will enhance my female athletes at the college level primarily focusing on sprint/endurance, upper body, and grip strength needed for the game. The Athena program is great but it is geared towards high school females, do you have a program similar to this that will be beneficial to my college level girls or should I just add reps in order to push and challenge them? Any assistance in this is greatly appreciated. Thank you.
ANSWER
Immediately post-season, I’d recommend you focus on strength – specifically the MTi Relative Strength Assessment Training Plan, which is an assessment-based strength training plan. The plan includes 2 days/week of some short work capacity and mid-section work, but the focus is on classic, barbell strength in the weight room.
Follow it up with the plans/order in the Country Singer Packet 1 – these plans concurrently train strength, work capacity, chassis integrity (core) and endurance. These would be great general fitness programming for your team before they push into their focused pre-season training.
– Rob
QUESTION
Do have plans appropriate for teenagers? My 13 y/o boy could use a structured plan for strength and stamina.
ANSWER
– Rob
QUESTION
I am very interested in the fitness plans you guys provide, however I am looking for a program to help guide me to get in shape for Ice/mixed climbing and back country skiing and I am not sure as to which plan will best help me achieve these goals. Any insight or suggestions?
ANSWER
I don’t have a plan which combines bc skiing and ice climbing.
My recommendation to you would be to focus on the sport you do most and complete that specific plan.
– Rob
QUESTION
I have a question in regards to training.
I had a ACL and Meniscus surgery on 18 SEP 18. I was wondering what would be
a good plan to start working out. Any help would be much appreciated.
Thank you very much.
ANSWER
– Rob
QUESTION
I recently completed the Chassis Integrity plan. It was used as a supplement to my primary Starting Strength workout program. The results were outstanding. What would be the next progression or program? Or should I look to re cycle the Chassis Integrity program with different input/weight/rep schemes?
ANSWER
I’d recommend
Resilience – but don’t double up with anything. Do it in isolation.
– Rob
QUESTION
I hope yall are doing well. I’m turning 40 on Wednesday this week.
I’m 5’8 weigh in at 205 with a 38 inch waist. In the last 4 years I’ve done
Starting Strength, Crossfit, Soflete and Barbell medicine programing. I’ve
focused on big lifts and going as heavy as possible. It did make me strong
but sadly I always feel aches and pains everywhere and I have gotten tired
of the Weight lifting circus. I’m hitting a hard reset on my fitness life.
I want to focus more on mastering my body and increasing my work capacity.
I also realize I need to focus on my nutrition to get some weight off. So
what is a good weight range for a guy of my size? And I have your bodyweight
foundation program. Once I’m done with that what would you recommend for
the next year of programing to accomplish my goals?
ANSWER
At 5’8″ and 40 years old, I’d like you at 175 pounds.
– Rob
QUESTION
Currently I am in Army ROTC and weight train about 3-4 days a week and run about 2-3 days a week on average, outside of my morning PT . The most mileage weeks I have had are around 14 and the least mileage is around 5. I’m looking to improve my 3-5 mile run time and I am around a 37:00 for my 5 mile. I also would like to maintain my strength/improve if applicable. I have been on this similar lift/run routine for about 5 months and need something new to improve and follow. I would appreciate any advice on which plan/combination of plans would work best for me. Thank you for your time.
ANSWER
I’d recommend the Running Improvement Training Plan – as it gives you the most options and you can use specifically for the 1.5, 3 and 6-mile distances.
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