QUESTION
I’m a police officer and my Sheriffs Office just announced tryouts for SWAT. I’m a Marine Corps combat veteran and I’m 38 years old. I’m trying to find a program to conquer selection and get myself in tip top shape to be the best I can be. If you could give me some insight and feedback on what the program cost is and what it entails it would be greatly appreciated. Thank you for your time and consideration.
ANSWER
Good luck!
– Rob
QUESTION
I’m looking to put together a “plan” in prep for hunting this coming September. Unfortunately I have two “excuses” for why the Hunt Back Country Plan won’t work for me. 1. Limited Equipment, I have a limited set of kettlebells and sandbags (I can probably add some equipment to my “home gym”, but not a full squat rack/etc) and 2. Time Constraints (got three kiddos under 10 with a full time job etc.). I basically have roughly 45 mins to an hour per day for training with the ability for a longer session one to two days per week. Lastly, my aspirations are more along the lines of a 4-5 day backcountry hunt trip, not the 7-14 the MTI hunt plan builds to.
With that in mind I’m looking to piece together a plan from the MTI plans or just complete one of the “non-hunting” plans that would adequately prep me for my goals. Additionally, based on some of the descriptions of your plans I think I need to start with a more foundational plan.
Please let me know what you might recommend.
Thanks in advance for your time.
ANSWER
You’ve got 34 weeks until September 1. Here’s what I recommend:
Weeks Plan
Backcountry Build 1 in the packet deploys back squats and the bench press. You can get a barbell and sub the front squat (clean from the floor) and the push press.
Session length? Backcountry Big Game Hunting is an endurance event. To go long you have to train long. Most of the gym-based sessions for these plans are 60 min or less …. where the time comes in is the endurance stuff. My solution for you? Wake up early and train first thing in the morning. This is what married men with kids in the military do when training for selection. If your serious and committed, you can too.
– Rob
QUESTION
What training plan would you recommend for a 26.2 mile 4,500′ vertical gain trail race in August? I trained and ran a half marathon 4+ years ago, but no consistent running since then.
ANSWER
By my count you’ve got 29 weeks until August 1….
Weeks Plan
– Rob
QUESTION
I signed an 18x contract and will soon ship out for Army Basic Infantry Training. MTI and your ruck-based selection program for SFAS came highly recommended by my boss who was a former Air Force Combat Rescue Officer and used your programs to get prepared for his selections. I purchased a subscription to MTI yesterday and ordered the sandbag from your store. I would love to get your thoughts on a few things regarding tailoring the program to me.
First I wanted to give you a little background on myself. I am 22 yrs old and I graduated from college in June. I am 6’3’’ and 210 pounds. I was recruited to swim at the Division 3 level for Williams College where I recently finished up and captained my team my senior year. I have been a swimmer since I was about 6 years old but I also played Ice Hockey and Lacrosse up through my first two years in high school. Since I graduated in the summer I have been working and living back at home in McLean Virginia. My job is set to end on November 9th and then I have about two and a half months to prepare for my ship date.
Over the past couple of months, I have been trying to maintain a solid Aerobic base working in long hour + runs at a medium pace and doing calisthenics. I’ve worked in a couple of 12-mile rucks as well. However, after November 9th I definitely want to use these last couple of months to get myself fully physically prepared.
Do you have time in the next few of days for a quick phone call so that I can run over a couple of things with you? Let me know if there is a time that works best for you and I can be flexible. I attached my questions below. Thanks and look forward to talking!
1) Is the ruck-based selection program the right program for me to do given that I won’t attend SFAS until the following September?
2) Is there any way to work in training for the ACFT in addition to the APFT given that I will likely be doing the ACFT in basic?
3) Is it possible to tailor my training more specifically for the running events? Although I understand what it takes to be an endurance athlete from swimming, running and swimming are not completely transferable. I have definitely found my weak point to be the running events, both the 2-mile as well as the 5-mile. As a swimmer, I was a sprinter as well and tended to emphasize power over endurance, which adds to why I want to really focus in on this area.
ANSWER
Answers below
1) Is the ruck-based selection program the right program for me to do given that I won’t attend SFAS until the following September?
Yes. Multiple guys with 18x contracts have completed the RBSTP prior to basic …. only to actually attend SFAS after. I always recommend this – you’ll be overprepared for basic, but the program is no joke, and at a minimum completing it will help prepare you mentally for SFAS.
2) Is there any way to work in training for the ACFT in addition to the APFT given that I will likely be doing the ACFT in basic?
We’re still waiting on work for a change in the “gate” pft for SFAS. Latest we heard it was the APFT. It seems all the different schools and selections are deciding individually what to use …. some use a combo of the two tests.
The RBSTP will train you for the events in the ACFT with the exception of the plank, dead lift and med ball throw. You can add in heavy dead lifts, and substitute planks for the situps in the plan. For the push ups, you’ll want to do hands release, arms extended push ups and follow the same progression. For the planks, do 6 rounds, max effort plank, 60 second rest. (this is terrible). For the dead lifts, after a warm up, do 6 rounds, 3x dead lift – increasing weight until it’s hard but doable. Try to be at this weight by round 4 … so rounds 4-6 will be tough. We’ve found the med ball performance to be as much a product of technique and hand size as fitness …. so just do some practice prior to reporting.
3) Is it possible to tailor my training more specifically for the running events? Although I understand what it takes to be an endurance athlete from swimming, running and swimming are not completely transferable. I have definitely found my weak point to be the running events, both the 2-mile as well as the 5-mile. As a swimmer, I was a sprinter as well and tended to emphasize power over endurance, which adds to why I want to really focus in on this area.
No. The RBSTP doesn’t include any swimming, and the running in the plan, plus the rucking, are difficult. You don’t want to add any more running. Trust the programming and follow the plan as prescribed.
– Rob
QUESTION
I primarily train with limited equipment (sandbag, dumbbells, ruck, etc.).
I was wondering if a heavy split squat with a sandbag and ruck would have similar results as a barbell back.
For instance if I do a 100# split squat would it be similar to 200# back squat?
I didn’t see a mini study on this specifically but was curious if you had some thought on it.
ANSWER
The split squat still uses both legs.
You could do
1-leg box squats …. i.e. put the sandbag across your shoulders behind your neck, then do a 1-leg box squat with it …. this would be truly working 1 leg at a time.
The other way to get the best out of your 100lb sandbag would be to do a timed assessment … for example, max rep sandbag back squats in 90 seconds.
Then do a 3x/week progression based on the percentage of your back squats – you could use the same progression we use for our PFT plans – then re-assess after 3 weeks.
However, while this would lead to some max effort leg strength gain, eventually your max effort leg strength gains would plateau … even if you were able to continue to incrementally increase 90 second assessment reps. The cruel reality is that to increase max effort strength you have to increase resistance …. i.e. work at 85-95% of your 1RM for that exercise. This is the problem with sandbags – despite all their advantages – you just can’t easily add resistance (weight) – unlike a barbell.
– Rob
QUESTION
I am a retired AFSPECWAR TACP and have been utilizing your training programs and Operator Sessions since roughly 2010 and can’t thank you enough for all the amazing training you guys have put out and continue to put out.
So to the point, I suffered a complete patellar rupture of my right knee back in October while guiding in Wyoming and had surgery the week before Thanksgiving. I am roughy 8 weeks post surgery and haver been cleared by my PT to start training, mostly just upper body as I am still in rehab for the knee, but should be moving into some solid strength training here in the next 2 weeks.
I need to get back in the gym and start getting my conditioning back and was wondering what program you’d recommend? I was looking at both the Training Program for Athlete Suffering from Leg Injury and the Post Rehab Leg Injury Training Plan. I feel like I’m still decently fit, just detrained some from sitting around and only being able to do PT, so with that, just looking for a recommendation. Let me know if you need any more information or details on what I’m allowed to do.
Thanks again for the years of awesome training, definetly got me through a lot of deployments and training.
ANSWER
Sorry about the injury … sounds gruesome!
Yes on the two plans …. complete the Leg Injury Plan until you get cleared to train from rehab. This plan will work around your injured leg and train the rest of your body.
– Rob
QUESTION
I just bought your guys program and I have two questions?
What sandbag equipment is the best for this program? Where could I get them?
Also, my RASP date may be schedule in either April or May of this year but I want to utilize this program. How should I go about it? I want to start it but I also want to make sure I’m not completely destroying my body or doing something wrong.
Thank you for the help!
ANSWER
Amazon.com …. we also sell sandbags. Click
HERE.
Training? Start now with
Valor. Then, once you get your RASP date, switch to the
RASP plan and complete it the 8 weeks directly before selection.
– Rob
QUESTION
I just recently stared a plan with you guys began with the operator plan from the tactical barbell books. I’ve completed two blocks and been very happy with my progress! My goal is to get on with hotshot crew this April my current stats are 1 1/2 mile run is 10:08, one minute pushups 40, one minute sit-ups 47 and 11 pull-ups. I was planning on starting the wildland fire specific plans but realized much of the program is comprised of barbell movements. I just recently moved to a new gym that’s 30 minutes closer then the alternative it’s got a ton of equipment including a smith machine but lacks a barbell. Do you have any recommendations on alternative plans or possibly substitute exercises? I was considering using a sandbag as an alternative to some of the barbell movements. I appreciate the help thanks!
ANSWER
You can use dumbbells, kettlebells, smith machine, etc. You can still do squat and bench presses on the smith machine.
– Rob
QUESTION
I am looking to purchase one of your training programs. I have a home gym with a barbell, plates (metal ones not bumpers) dumbbells and a sandbag. I want a workout plan that will help me with improving my strength and endurance.
I like your busy dad limited equipment packet, but I want to include some basic barbell work in as well (back squat, deadlift, bench).
I also like your Big 3 Strength + 5 mile training plan, but I am looking for a longer plan.
Do you have any training plans or training packets that include basic barbell lifts, endurance, and are longer (20+weeks of training)?
Thanks in advance for the help!
ANSWER
– Rob
QUESTION
To be clear, I am not one of your super athletes, but do enjoy many of your articles (“Quiet Professional” is an all-time favorite and regulate re-read) and I read through some of your training descriptions with envy for the dedication and time to make this happen.
My personal challenge is consistency of training, diet, and sleep while traveling 200+ nights per year with very long days while on the road. I am 55 in a few month and in decent shape, but definitely not fit. For years, I aimed to find my fit, but again, the lack of consistency just crushes results.
I need to start with something simple that can be done every day, perhaps “quickly” in a hotel room or very minimal gym. Same with diet – damn traveling makes this tough, especially with clients in tow. I know it can all be done through forming good habits which all start from a basic plan.
Can you guide me to something you have developed for older guys like me just aiming to be mobile, lean, and fit?
ANSWER
Start with
Bodyweight Foundation. Choose hotels with gyms so at least you have a pull up bar and treadmill if needed.
I don’t travel much now … and never to the extent you do, but when I did I never ate at restaurants. I’d either pack a meal or find a grocery store. A grocery store rotissery chicken and bag salad fed me for a couple days. Breakfast and lunch were apple, cheese and hard salami.
– Rob
QUESTION
I do have some questions on your programs.
I’ve been doing some general strength training for the last nine months. I’m ready to build in some endurance training that compliments my strength training. My main winter activity is splitboarding and alpine clmbing. I’m looking to build my aerobic capacity and uphill endurance. Can you recommend a program? Its mid winter and I’d like a program to get my uphill endurance ready for spring trips (April) to the cascades and AK.
My objectives would be some splitboard mountaineering.
First week of April, I’ll be in AK for a glacier camp splitboarind trip in the Alaska Range. I’m hoping for 5 to 6k of vert per day. weather permitting.
Last two weeks of April, I’d like to hit Ranier and Mt. Baker. Those trips may be moved to May if whether shuts us down.
I’ve been doing 60-75 minutes of zone 2 cardio work 2 to 3 times a week on a bike but that doesn’t seem to be helping me out that much on my longer uphill days. Last weekend, I felt pretty worked after a short 2500k tour.
Thanks for the help!
ANSWER
– Rob
QUESTION
I’m talking with an OSO about becoming an Officer in the Reserves but I am no way where I need to be physically to do this. I was looking at the USMC PFT program? Would that program work for someone who can’t run 3 miles yet and can only do a couple pullups? Thanks.
ANSWER
– Rob
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