QUESTION
Hope this email finds you well. I have a little over ten (10) years of military service (Army) as well as Law Enforcement and Security. I was in the process of applying to the United States Customs and Border Protection which I got accepted and have an academy date of this upcoming January. My end goal in joining CBP is to apply and luckily join, the Border Patrol Tactical Unit (BORTAC) and I am more than positive that this has to be hardly worked.
One of the questions that caught my attention glazing through your webpage was the following:
I know it is quite a long time but I am looking for a plan that can help me prepare not only for the BORTAC Selection but something that I can begin using indirectly from now and help me in some way during the Academy. I believe and I’m hoping to start preparing with as much time as possible instead of a “time constrict” period of time if you will. I’m looking for a twelve (12) month program, more less if available. Also, any other recommendation will be more than welcome.
Hope to hear back from you soon.
Thank you in advance!
ANSWER
Then, after the academy, drop into the plans/order in the
Gun Maker Packet – which are designed as day-to-day programming for full-time LE SWAT/SRT. (Email me back when you’ve completed all of these plans.)
Then, repeat the BORTAC Selection Training Plan 8 weeks before selection.
Last I heard was that you had to be a Border Patrol Agent for 2 years before applying to BORSTAR or BORTAC. But that could have changed.
– Rob
QUESTION
I’m interested in personal programming
Specifically :
- Fast twitch fiber ( I do Muy Thai ) Strengthening
- Do not want to do HEAVY ( less than 8 rep range spine loading )
- Squats
- Deadlifts
- Cleans
- 3 day a week ( total body ok )
- 75 min at most per w/o
Don’t want to go so heavy that I cannot do more than 6-8 reps. I’m 64 and heavy loading
increases my back pain hard on joints and recovery. Looking for improvement in speed /power
Saw the 20 rep program, started signing up but then saw personalized. So reaching out.
Make sense?
ANSWER
In general, the heavier the load, the fewer reps … that’s why I’m confused. For example, I can squat 225 pounds for 3 reps, but 185# for 10 reps.
So…. if you want to avoid lifting heavy, you want to go with more reps, lighter weight. This is why I’m confused.
But, as always, be smart with loading – and cautious.
For you, I’d recommend the strength sessions from the
Efficient Strength Training Plan. The loading in this plan automatically adjusts to your strength and comfort level, and each strength day you’ll train total body strength – total, lower and upper.
Take a look at the programming in this plan and perhaps try the first week of programming – click the “Sample Training” tab – and then email back if you still want a personalized plan.
– Rob
QUESTION
I just bought the Swat selection V2 plan and did the day 1 SWAT PFT. I recorded all my scores but I would like to know how I did on it. I don’t see anywhere on the plan that says what the minimums and maximums are for the PFT or how many points each event is worth. I was hoping you could tell me how to evaluate and calculate the score so that I may know how well I did. Please let me know if this is possible. Thank you.
ANSWER
I haven’t developed an official scoring system for this PFT – what we’re interested in primarily, as you’ll see as you work through the plan, is improvement. We tried to develop a PFT in the plan that mirrored or was similar to the gate PFT’s many departments use for their SWAT selections.
Given that – here are my thoughts on scores:
Push Ups – 40+
Sit Ups – 45+
Weighted Pull Ups – 8+
1.5 Mile Run – 9-11 minutes
Devil Dog? Don’t have a good time for this … as it’s designed to mimic an O Course.
– Rob
QUESTION
I go to selection in April. Is this a plan that I can repeat multiple times. If not, is there other plans you suggest. I am a strong runner with not so strong legs and grip strength.
ANSWER
By my count you have 21 weeks until April 14. Here’s what I recommend:
Weeks. Plan
8-14
Valor (first 6 weeks)
– Rob
QUESTION
I was previously injured and had to take about two months off. I am now looking to get back into shape to take a PFT for a local community college, in order to get into the school’s criminal justice academy (police academy). The test consists of: max push-ups and sit-ups in 1 min, a timed 300-meter run, and a timed 1.5-mile run. The PFT is an entry test, to get into the academy. I’m not sure what types of daily workouts the school does daily with the cadets. I’m looking at your FBI SA PFT plan and the FBI academy plan. Which will be better for me? The academy starts in late Jan 2022. I figure I’ll be taking the PFT the first or second week of Jan.
ANSWER
– Rob
QUESTION
I am a Marine Officer (attorney) looking for a training program.
I am interested in the Greek hero series. Two questions: (1) Do you recommend this program for me (attorney who just runs PFT and CFT every year, i.e. no real “tactical” strength required), and (2) on average, how long are the Greek hero series workouts?
Thank you for your time.
ANSWER
1) You certainly don’t need to do the Greek Hero plans to train up for and do well on the CFT/PFT. We have event-specific plans for both of those and you can use these plans the weeks directly before your graded assessments and do well on them. The Greek Hero plans are designed as the day-to-day fitness programming for soldiers/Marines and are focused on mission-specific fitness demands. If you want professionally-designed fitness programming from MTI another choice would be the plans/order in the
Country SInger Packet – which deploy MTI’s programming methodology for civilian athletes.
2) Greek Hero Sessions (and Country Singer) are 60-min long, on average. Some endurance programming will go longer based on your run/rucking speed. If you want shorter programming, I just built the
Busy Dad Full Gym training plans which should be up on the site very soon.
– Rob
QUESTION
I’m doing the preseason backcountry training program. I live in SLC and have a lot of access to mountains. If I run up a mountain on the days I’m supposed to do weighted step-ups, am I missing out on anything?
ANSWER
Would be better to hike up a steep under load – using the same load prescribed in the plan.
For load, use water …. at the top you can dump it.
Also – match or exceed the prescribed vertical in the plan. So, if the plan calls for 500x step ups … assume you’re using a 17″ bench.
500 x 17 = 8500 inches / 12 = 708 vertical feet. Make sure you’re hiking up at least 708 vertical feet.
– Rob
QUESTION
Thanks in advance for the help. Just attended a selection and passed all events just not very well.
Ruck – Not timed just had to stay in formation
Push-ups – 65 in 2 min
Situps – 75 in 2 min
3 mile – 25:10
I did great on the assessment but I was 2% over body fat and was asked to reassess in about 6 months. Extremely embarassing.
I’m 5 ft 8 in around 205. I spoke to my wife and we are in on following MTI nutrition.
I was thinking about starting out with the Fat Loss Program to start but also thinking the bodyweight program to stay fit through traveling abroad over the holidays. Any advice for vacation nutrition? I’ll be in Italy two weeks.
I have already purchased RASP2 and the UBRR which I feel are both the most applicable but I was thinking:
Bodyweight
On Ramp
UBRR
RASP2
Thanks in advance. All the best.
ANSWER
Plan is Solid.
Vacation Nutrition? No sugar … including fruit. Only hard liquor to drink. Limit pasta/bread to one meal per day. Train first thing in the morning, every day.
Back home get strict with the nutrition guidelines. I’d like you to lose 30 pounds or so.
– Rob
QUESTION
I was hoping someone might be able to help me choose the right training plan for an upcoming expedition.
I am going on a month long trip to climb big peaks in Russia. We are approaching the mountains on skis but we are not climbing with skis. Right after the trip I am taking my AMGA Alpine Guide Course the first week of June.
I leave on April 8th but cannot start training until December 1. I have three weeks in that time frame between December 1 and April 8th that I won’t be able to do specific training because I will be on AIARE courses.
I am wondering what you all would recommend for training? I have already purchased the Backcountry Ski Pre-Season and the AGC Training plans. I was thinking of doing them consecutively to prepare. Then I noticed the big mountain plan and started wondering if that would be better. Thoughts?
ANSWER
Your plan is solid given it’s still a little early for you to be backcountry skiing – which I’m assuming you’ll be doing lots of this winter.
The one change I might suggest if you are guiding and/or doing a lot of bc skiing this winter is to rely on that activity to keep you fit for vertical climbing and switch the Alpine Guide Course plan to the
Rock Climbing Pre-Season Training Plan before your Russia trip. This plan is climbing grip training focused … something you’ll need on your Guide Course.
The Alpine Guide Course Plan includes rock/grip training, but also has a significant uphill endurance component – which you’ll already be getting if you’re doing lots of skinning.
If you want to make the change, copied here is Mintra – let her know and she can refund you for the Course plan.
– Rob
QUESTION
I am an athlete progressing through the Ruck-Based Selection Training Packet. I’m about to start the Big 24 program and am wondering if there is a recommended rest interval between rounds. Thank you for the clarification.
ANSWER
Each circuit includes a stretch and the stretch is you’re “working rest” between rounds.
In practical terms, our experience was early in the progression we’d finish the sessions in around 50 minutes. But later …. we’d need more rest between rounds and the sessions would push to 75 minutes.
– Rob
QUESTION
I recently went under the knife for a SLAP tear on my left shoulder about 9 weeks ago. I just bought the Injury Recovery Program from you guys since the doctor gave me the green light to start doing some light exercises. I’ve been running and pretty much doing left workouts for the past six weeks. Once I’m good to go, can I jump right into the SWAT/SRT program? Or do you guys recommend a different program to get back into the pull-ups, push press, etc while avoiding another injury. I’m a SWAT officer and the pull-ups event is one of our PFT requirements. Thank you for your help
ANSWER
You’re asking a medical question and I’m not a doctor – so I can only offer common sense … which is be smart and conservative.
Options would be the
H&K Plan from the gun maker packet, which deploys bodyweight only strength training. But likely does deploy sandbags and other loading for chassis integrity and/or work capacity stuff – so you’d have to watch that loading closely.
Or … look at the
Single Limb Strength Plan, which will allow you to keep heavy on your good side, and progress slowly with your recovering side.
– Rob
QUESTION
Love your programs I’ve done thus far, and your overall philosophy. Are you using ski synonymous with snowboard and utilizing the same exercises? If not any thoughts on snowboard, specifically big mountain freeride, exercises?
ANSWER
Our pro snowboarders trained alongside our pro skiers doing the same dryland training.
– Rob
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