Q&A 3.18.21

QUESTION

I’m currently 200lbs, currently trying to work the rest of my gut off and wanted to work towards getting into ranger or special forces school and wanted to know where should I start?

ANSWER

– Rob

QUESTION

I feel stupid for asking this so let me lead with that. I was watching a video of Jason Mamoa bouldering and obviously he’s jacked and from what it looks like a pretty good climber. Mark twight was talking about his training a bit and said they used his climbing to overload the arms on arm days, I know these are counter intuitive goals to be “heavier” and still want to climb but do you have a plan or a modification to a plan that would keep my climbing but also add in hypertrophy work?

***Note I am a 5.10B indoor climber outside 5.7 lead light alpine. Climbing is a fun hobby for me not my profession

ANSWER

Climbing ability is tied to technique first, then relative finger strength. For the best technical climbers, relative finger strength becomes more and more important.
Relative finger strength = strength per bodyweight. Any excess bodyweight – fat or muscle – will negatively impact climbing performance. Don’t believe me? put on a 10# weight vest next time you go to the bouldering gym ….
There are two ways to increase relative finger strength – increase finger strength or lose weight.
If you want to add upper body mass, you’ll need to add finger strength or lose fat … or improve technique … for it not to impact your climbing negatively.
– Rob

QUESTION

I’m currently deployed in a mountainous environment and I was wondering if I could add on a strength program to the peak beggar program and if so which one?

ANSWER

Only upper body – and I’d add the upper body work from the MTI Relative Strength Assessment Training Plan – 2 or 3x/week. Your legs should be hammered already.
– Rob

QUESTION

I’m really enjoying your sessions – have done bodyweight build and the three stooges.  I have a full dumbbell set, rings, box jump.  No barbell. I am skinny and 38ys old.
I was looking at Hypertrophy for skinny guys and using dumbbells for the barbell moves as much as possible.  Is there another plan you recommend for someone with dumbbells?

ANSWER

Any of the plans in the 3-Stooges Packet of dumbbell training plans.
– Rob

QUESTION

Hi Rob! As you know, the MTI is a source of inspiration and knowledge for my training sesions. I purchased a few programs from MTI, but the most atractive for  me is PERSEUS that I used in my training almost the all last year. My question is which of MTI programs do you recommend me to use after I finish the PERSEUS PROGRAM?  And also, taking in consideration that you are an “architect ” of military/law enforcement physical training programs what program or how should be the physical training for an close protection operator in hostile environments (as I am)? (Sorry for my English, I’m not a good English speaker )

Best wishes!

ANSWER

Programming? I’d recommend Whiskey next and then all the plans in the Spirit’s Packet for Law Enforcement – it’s closest to your close protection job.
– Rob

QUESTION

I am about to take my FBI PFT before receiving an official job offer and would like some advice.
For the past year, I have tried a mainly calisthenics-based approach to training, but my pushups have been stuck at 25 during the PFT. Over the past 8 weeks or so, however, I have started training using the FBI’s PFT Training Tips packet, and have been able to get to 30 pushups during the PFT. This packet includes a hybrid approach mixing weights and calisthenics.
I recently purchased your Push-up Improvement Plan because the three approaches to push-up training you discuss: hybrid, density, and volume piqued my interest. I have basically been training pushups to failure with multiple slow-rep sets every other day and, as I have already said, this has only brought me to 30 pushups during the PFT.
I wonder if using a density approach instead of training to failure would be better. What do you think?
Here is the FBI PFT Training Tips packet I mentioned above:

ANSWER

Not sure. Here’s the thing … everything works, but nothing works forever … this is called accommodation. Also, what works for one athlete, may not work for another.
What this means is if you’ve plateaued at 30 reps using your current routine, you should change up the routine to see if you can squeeze out more reps.
So yes – you could give density a shot.
– Rob

QUESTION

I am thinking about buying your SAS selection programme. Unfortunately we are still in lockdown here in the UK and will be for a few months yet.

Where the programme says I need access to a full gym, how extensive is the list of equipment required?

Could I get by with a pair of dumbells and a sandbag?

ANSWER

You should be good. The plan includes free weight strength training 1x/week – but not a lot.
The focus is on bodyweight strength, rucking, step ups, etc.
– Rob

QUESTION

I am contacting you to get some advice on the plan that is appropriate for me.  I will be turning 50 this July.  Exercise and fitness was a large part of my life for most of my life.  For the last 5 years exercise has not been a priority.  I am a doctor and often work 18 hour days and will only have 2 days off a month.  I have recently started to make it a priority again and have been getting up at 4am to fit exercise into my day.
Purpose for training:  I did combat sports from the age of 5 until about 39.  Though I am not actively involved at this time, it still dominates my thought process.  I would like to train to both be healthy but also to be the most prepared for unexpected dangers.  Ultimately I would like to train to maximize my ability to protect my family if that need ever arises.  (I am a neuropsychiatrist and sometimes my patients can have a violent history.  I have had more than one death threat)
Equipment available:  I have built a crossfit type gym in my garage, with an olympic bar, bumper plates, kettlebells, plyo box, combat rope, climbing rope…
I appreciate any advice that you may have for me.

ANSWER

I’d recommend the plans/order in the SF45 Packet – designed for athletes 45+. These are multi-modal plans which concurrently train strength, work capacity, endurance and chassis integrity (core). Start with SF45 Alpha.
The only issue you might have with these plans is training time … esp. for the prescribed endurance work.
If this is a concern, look at Busy Operator I. These training sessions are all designed to last 45-50 minutes.
– Rob

QUESTION

I like the set up and goals of the SF45 Alpha plan, but the mileage is to high for me at this point. I would like to be able to run 10 miles again, but I’m not there yet. I’m currently in the 15/week range.  Any advice on how to scale this or use another program to boost my running base? Thanks.

ANSWER

Easiest would be to modify the first 3 weeks of SF45 Alpha …
– Instead of the 6-mile assessment, Do a 3 mile assessment
– Instead of 2 mile intervals, do 1 mile intervals – using your 3-mile assessment time and the Run Calculator
– Cut the Easy Friday Run by 3 miles
– Cut the Saturday Run by 3 Miles
…. Then on Week 4, do a 6 mile assessment and the follow-on prescribed 2-mile intervals
…. But cut the Easy Friday run by 2 miles and the Saturday run by 2 miles.
– Rob

QUESTION

Got on the system board and back in the climbing gym this weekend.
In addition, now that the ice program has wrapped up for me, which training program can you recommend?
No specific objectives for this year per se, but I always like to be mountain ready.

ANSWER

Helen – first plan in the Greek Heroine series of Mountain Base programming designed as day to day training for multi-sport mountain athletes.
– Rob

QUESTION

I’ve been enjoying the periodic emails, and the writings available on your website. About me: I’m 35 I am a rope access arborist who enjoys backcountry skiing, and class IV/V whitewater boating.  Two years ago I was gym going avidly….. I guess too much. My naturopath speculates I over stressed myself between work/play, going to the gym, and not prioritizing rest/sleep.  I haven’t been to the gym in 2+ years, and have put on 20lbs of fat, now I feel depressed, sore, tired, and weak. I feel like I’m carrying around a lead vest….. I’m looking to get back into some kind of routine that will help me drop some fat, and get strong again. I’m not trying to be a Golds gym captain universe, I just want to become more durable for my work and play activities, and hopefully lean out in the process. Thanks-

ANSWER

Bodyweight Foundation Training Plan and fix your diet. Here are our nutritional recommendations.
– Rob

QUESTION

I am planning on taking the NTOA PFQ challenge in April.  Here is a link to the PFQ site: https://www.ntoa.org/pfq/
NTOA also has a 4 week training plan:
https://nota.org/pdf/PFQTrainingPlan.pdf

I thought you might be interested and was wondering what you thought of the PFQ?

ANSWER

We built our plan for this last year: NTOA SWAT PFQ Training Plan.
– Rob

QUESTION

I’m considering switching from 4day, upper/ lower body split to 3 days, full body training and using the Chassis Integrity on off days. Suggestions welcome.
My background: 66 years old, male, training/ competing since age 14. Division 2 in college wrestling and track( 400 meter guy). Currently no running , linear lifting meaning I do avoid ballistic lifts. Goal is quality, longevity in movement but still like challenges.

ANSWER

 

You’ll want to try the week of sample training in the Chassis Integrity Training Plan before purchase. These exercises include exercises like sandbag clean and presses, loaded twisting movements, etc.  – which you seem to be avoiding now.
– Rob

QUESTION

I’m trying to figure out MTIs base plans such as Greek series and the different workouts within that. Are they continuations or just a pick and choose thing. Are the lead ups to other training within the military package? Thanks

ANSWER

The Greek Hero plans are designed as base fitness for military infantry and SOF.
It’s best to complete them in order – as this is the way they were designed.
Here is the order to complete them:
MTI has two general type of programming:
1) Event / Fitness Specific
2) Base Fitness
Event / Fitness specific plans are designed to prepare for a special event – like Ranger School, or increase a specific area of fitness – like strength.
Base Fitness programming more multi-modal and trains multiple fitness attributes at one time – strength, work capacity, endurance (run / ruck), chassis integrity (funtional core), tactical agility.
Base Fitness is designed as the day-to-day programming for professional athletes. If they are not training up for a specific event, or working to significantly improve a specific fitness attribute, they should be completing Base Fitness programming.
On the Military side, MTI has 2 Military Base Fitness Packets of Plans – The Greek Hero Packet and the Virtue Packet. These plans are similar, except the Virtue Packet does not include tactical agility. As well, currently the Virtue Plans are slightly older programming – though we’re beginning the process to update these plans now.
As well, for subscribers, we have the Daily Operator Sessions – which is constantly update programming designed as Base Fitness for military athletes. But you need to be a subscriber to access the Daily Operator Sessions.
– Rob

QUESTION

Dad in his 40’s looking for a program that will help me get back in shape. Need to keep workouts to an hour. Have access to a full gym but zero experience with Olympic lifts.

Any suggestions?

ANSWER

– Rob

 

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