QUESTION
I have a question about your recommendation on programs. I just finished a year subscription on your programs while I was deployed overseas. However I am now in a unique situation and wanted to ask your opinion on an effective training program for the next couple months;
I am a National Guard MP who work civilian side on a Homicide/Drug task Federal task force in Baltimore. I want to maintain as much of my muscle mass and strength as possible at all times.
I have an ACFT in April/may that I want to score 550 plus on. I scored a 531 this past July, I maxed dead, overhead throw, and sprint drag carry. 85 on push ups and 60’s on my plank and run. I want to build these up.
I am attending Mountain Warfare school in June.
I start ROTC in June
How would you recommend me balancing these goals over the next couple months?
ANSWER
– First priority is your full time job as a LE Officer.
– You can’t train for everything, all the time. Best is to use Base Fitness programming as your day – to – day programming, and then drop out of base fitness programming and completed one of our event-specific plans in the weeks leading up to the event. We have specific plans for both the ACFT and the Mountain Warfare School.
For your “Base Fitness” programming I’d recommend the plans/order in the
Gun Maker Packet beginning with
Ruger. These are designed as day-to-day programming for full time SWAT and SRT.
7 weeks out from your ACFT, drop out of the Gun Maker plans and complete the
ACFT Training Plan.
After your ACFT, return to the Gun Maker Plans until you are 6 weeks out from Mountain Warfare School, and complete the
Mountain Warfare School Plan.
After the school, drop back into the Gun Maker plans.
– Rob
QUESTION
Hi, I am a huge fan of your programs. I started training jiu jitsu seriously 2 years ago, and start lifted 1.5 yrs ago. Before that just surfed and fished and outdoor stuff. I just completed the big 3 program, I did not do the running only lifting (try to train jj 3 to 5 days a week on top of that) and I was shocked at the gains.
I want to keep going and was thinking of starting the “hypertrophy program for skinny guys”. I understand this is a 5 day a week program. Right now I lift 3 days a week, train jiu jitsu 3-5 days a week. I do not see myself lifting 5 days a week without sacrificing jiu jitsu time, or my career, which I cannot do. Hopefully you see this is not a lack of commitment, but rather I want to stay disciplined in a few pursuits all at once. What are your thoughts at doing the “hypertrophy program for skinny guys”, but taking it 3 day a week instead of 5?
Thanks for all you guys do. If you ever want any free JuneShine let me know.
ANSWER
The Hypertrophy Program is not joke, – and the high volume will make you sore as hell early on.
What I’d recommend is the programming in our
Tactical BJJ training plans. We designed these specifically for tactical athletes who also do BJJ 2-3 days/week. Follow the plans in order, starting with
Casey Ryback. – Rob
QUESTION
I have my tentative offer for usms they told me it was likely 6 months until the academy. My current fitness level is very strong power lifter about 285lbs and about 18% body fat. What would be a good program to start with?
ANSWER
Bourbon, from our
Spirits Packet for LE Officers/Detectives. Bourbon is a multi-modal plan, and concurrently trains strength (bodyweight), upper body hypertrophy, short endurance (1.5 mile run assessment and follow on 800m repeats), work capacity, chassis integrity and tactical agility.
This plan will get you away from the barbell for a while, and jump start your endurance and work capacity fitness.
– Rob
QUESTION
I hope this message finds you doing well. I wanted to reach out in regard to this program. I’ve struggled with push ups my entire life despite training for most of my life. I’m very interested to see how this program helps me. I saw you stated it should only be repeated once. I was curious as to why, and how long after the second time through I should wait to do it again, a month? 6 months? Also is there any benefit to doing this with a weight vest? My goal is to be able to do about 70 continuous push-ups. I’m around 35-40 right now (I know, a long way to go). Thank you so much for your time, and help. I look forward to doing this program as well as a few others through you guys! Cheers!
ANSWER
In general, the more times you repeat the same program, the less improvement you’ll see each time. Eventually you’ll plateau, and need to change something up.
Better than this program, which deploys only one type of progression (density) – for both pull ups and push ups – would be the
Push Up Improvement Packet.
The
Push Up Improvement Packet includes 3, push-up focused plans, each is 6 weeks long and each deploys a different progression methodology. So you can run the plans in the packet back to back.
– Rob
QUESTION
I’m looking for a program that I can improve on these lift that you guys have suggested are the standards. I’m looking for a program that will assist me to gain strength in these lifts but also allow me to maintain a cardio endurance to be able to run3-5 miles. I am a Police Officer and a Soldier by trade. I want to improve my overall strength and to prevent possible injuries from occurring. I also want to improve on these lifts so that I can better serve my community. I was looking at the big 3 + 2, 3 training plan and the LE “SPIRITS” Training Plans? Which plan would be a better way to go and start to attain these goals? Any and all advise would be appreciated. Thank you for your time and assistance in this matter. I hope to hear from you soon. Have a great day and Happy Holidays!!
LIFT MEN
Front Squat 1.5x BW
Dead Lift 2.0x BW
Bench Press 1.5x BW
Push Press 1.1x BW
Squat Clean 1.25x BW
Squat Clean+ Push Press 1.1x BW
ANSWER
Afterward, pivot to the
Spirits plans beginning with
Whiskey. These also train strength and short endurance, but also train sprint-based work capacity, upper body hypertrophy and focused chassis integrity (functional core) – they are designed as mission-direct, day to day programming for full time LE Officers and Patrol.
– Rob
QUESTION
Good afternoon. Recently purchased the athlete subscription and I’m enjoying it, tons of options and very detailed. I’m aspiring to join air force special warfare and I’m wondering where I should start. I can pass everything one the IFT but I’m struggling a little bit with the run which is hit or miss for me so I’m right around a 10:20/30 for the mile and a half. I’ve also been working out for quite a few years and I’m in decent shape. I’ve looked at the pj/cct selection packet and I think I might be past the on-ramp. I still need to build up my running, rucking and swim/finning. What plan do you recommend? Should I do the run ruck improvement plan with swim improvement plan to start while still keeping some lifts in there? Thanks for your time.
ANSWER
I’d recommend
Barbossa now. This Plan includes strength-focused lifting, unloaded running, assessment-based swimming progression, and chassis integrity. It’s one of the plans in the packet.
– Rob
QUESTION
I am 6 weeks post umbilical hernia surgery (the second one in 7 months). I am still slowly conducting physical therapy to rebuild and stabilize my core. Before getting surgery, I was doing the Military On-Ramp program to get back into shape for National Guard SF and/or US Marshal/FBI/Border Patrol academy. What would you recommend me doing right now while I finish healing up?
ANSWER
– Rob
QUESTION
I recently got into a 3 day Olympic weightlifting with/ powerlifting workout! And 2 day cardio routine. And im wondering if you have a program that fits this??
ANSWER
Yes and No.
Yes on the Schedule:
Rat 6 Strength is strength-focused plan with strength 3 days/week and work cap/core 2 days a week.
No on the Exercises:
– We don’t deploy many oly exercises …. you could use the above plans, and your chosen Oly exercises and use the same strength progression methodology that are in these plans.
– Rob
QUESTION
I was interested in doing the Alpinist Fitness Assessment Training plan except for one thing – running isn’t really my bag. What would you recommend for a buildup running plan to 15 km? I’m not exactly couch level, I climb but my cardio is mostly stepups and hiking, but no running.
ANSWER
Easiest is to complete the assessment, but instead of a 15k run, do a 6k, and instead of 5k intervals, run 2k intervals using the run interval calculator.
Email back if you have any questions.
– Rob
QUESTION
I am looking for a recommendation for a general fitness training plan.
I am 71 and have been doing resistance training for 10+ years, mostly at home. using an combination of barbells, dumbbells and kettlebells.
My goals are simple but not easy: achieve and maintain best combination of strength and endurance; reduce body fat to less than 10%.
The key issue is that I have not locked on to a sustainable training plan that addresses all of the above goals, and as a result have been jumping around from one program to another, which has of course limited my development.
The core of my training has been on compound free weight moves. It’s my belief that for me, the best exercises are:
Barbell Squat
Barbell Deadlift
Weighted Pushup
Bar Dip
Kettlebell Shoulder Press
Pull-up/Chin-up
In addition, I have added in KB Snatch, Clean, High Pull and Swing (I prefer to use high rep KB workouts rather than jogging or rucking),
What I’m missing is the best way to combine/program these into sensible workouts, and to gradually increase in either weight or reps.
I’m free to workout 5 – 6 days per week.
I am interested in your recommendations and thoughts.
ANSWER
1. Change the Front Squat for the Back Squat and follow the same progression
2. Instead of the shuttles on Tuesdays, do 10 Rounds of 30 second kettlebell swing, 30 seconds rest. Use a 16kg kettlebell.
3. Thursday’s are scheduled runs. If you don’t run you can sub in any cardio and go for 45 minutes – bike, row, ruck, swim, etc.
This is an assessment-based training plan and the progressions are based on your incoming assessment results. If you can’t make the 90 second intervals, increase them to 120 seconds.
Please know that the “Hinge Lift” is our version of the dead lift. You can do the regular dead lift.
– Rob
QUESTION
I recently completed the Apache limited equipment plan and loved the intensity and chassis integrity workouts. I am planning on continuing with the next plan in the Great Plans sequence, the Sioux limited equipment plan, but I was wondering if it would be a good idea to integrate some kettlebell work into the sequence.
I currently own a 35lb, a 53 lb, and a 62 lb kettlebell, and have done some double kettlebell front squats, snatches, swings, and cleans and presses in the past. I was wondering if you had any thoughts on whether I could substitute one of the weekly workouts in the Sioux program for something more kettlebell focused and what type of exercises/reps I should focus on?
I am not training for anything specific, but I enjoy maintaining a high level of fitness and have seen amazing results in overall strength and endurance from the Apache plan.
ANSWER
Sure – but it’s asking too much of me to design you KB sessions for these. Easiest would be to substitute SB strength exercises for similar exercises using KBs. – do KB front squats instead of SB back squats, for example.
– Rob
QUESTION
I am currently a freshman at a senior military college in Army ROTC. I am looking to improve my military fitness with the goal of making it into special operations at some point in my career. I am wondering if you think your monthly membership or purchasing individual plans would be best for my needs. I intend to base my training off of the SFAS training packet by starting with the military on ramp plan and moving through plans such as humility and fortitude. I also want to improve my acft to give myself the best chance at being selected for schools while still in ROTC. Would you recommend the ACFT training plan or to stick with the other military based plans because I noticed that the on ramp plan as well as fortitude look like they will help with the ACFT as well. Thank you in advance for your time.
ANSWER
How to access our programming is up to you – but one of the differences between a subscription and buying a packet is that with a subscription, you get access to all of our programming (like netflix), but when you unsubscribe, you lose access.
With a plan or purchase packet you only have access to that programming, but you have it forever. Given that you intend to re-use the programming in a few years for SFAS, the packet purchase is what I’d recommend.
ACFT? The best way to train up for the ACFT is to complete our ACFT Training Plan directly before the event. Don’t train for the ACFT all the time, continuously. The R
uck-Based Selection Training Packet includes some ACFT training, but it’s focus is physical prep for SFAS – which is much more than the ACFT.
– Rob
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