QUESTION
I am reaching out because I want to train for BORTAC selection but I know I have approximately 8 or 9 months before beginning the selection process. Would I be able to do the 8 week training now to develop myself to the shape I need to get myself into or what would be your recommendation?
ANSWER
9 Months = 34 Weeks. Here’s what I recommend:
Weeks Plan
25-26
Valor (flex as needed when your get your schedule)
27-34 BORTAC Selection Training Plan – repeat the 8 weeks directly before selection
Good luck!
– Rob
QUESTION
- excited about the Kilimanjaro plan. Is there an ideal plan to run before?
- How much harder (more wear and tear) is the busy dad vs SF50?
ANSWER
2) Busy Dad will have more loaded, deep squatting movements, intense work capacity, etc – stuff avoided in the SF50 plan.
– Rob
QUESTION
Looking for a plan that I only have to lift two days a week. I have a Peloton that I like to ride during the winter and I usually trail run during the summer for 3 or so days per week. I don’t really have many goals other than being healthy, strong and fit. I’m looking at the ‘In-Season Strength Training Plan for Endurance Athletes.’ What do you think? Any input would be greatly appreciated. I’ve done all the sandbag training plans but I now have a full gym (essentially) in my basement.
ANSWER
– Rob
QUESTION
I am reaching out trying to find a workout program to fit my current needs. I am bored with the program that I have been doing the past few months.
I’m currently Special Agent with the federal government. I’m not a competitive tactical athlete but I wouldn’t be opposed to competing.
I was a national level swimmer and went into the tactical world shortly after my swimming days. I love to swim, run, and lift weights. With a young child I do not have 3 hours a day to workout nor do I want to. Additionally, I like to lift but I don’t want to lift too heavy because I typically workout by myself. I have access to a couple of full gyms.
Ideally, I want to improve my cardio base and get stronger along the way. I have zero aspirations of becoming a fitness model but I want to remain dangerous even though I’m getting older.
Any advice would be greatly appreciated!
ANSWER
1)
Busy Dad Full Gym 1 – short, efficient, training sessions which include strength, work capacity, short endurance and functional core.
2)
Whiskey – the first of our plans designed as day to day fitness for full time LE Patrol/Detectives. Mission-direct programming that trains strength, work capacity (sprint focused), functional core, tactical agility, short endurance and upper body hypertrophy.
– Rob
QUESTION
I have been working through the USAF PJ Packet, specifically I’m on week 2 of the USAF PJ program when I developed some nasty knee tendonitis. In the interim I’ve been trying to do what I can and work around it the best I can but I just saw your training program for athlete suffering from leg injury and was thinking about running that and then hopping back into/ starting over on the USAF PJ program. Do you have any thoughts or suggestions?
ANSWER
You’re asking a medical question and I’m not a doctor.
From a fitness perspective, it somewhat depends on your timeline to selection … the Leg Injury Plan is 6-7 weeks long, and you’ll lose swimming and other PJ-specific fitness while doing it.
From a coaching perspective, I believe athletes should train “injured” but not “hurt”. “Injured” = training doesn’t make it worse. “Hurt” = training is making it worse.
– Rob
QUESTION
I have been scrolling through your website, based on some recommendations from coworkers. I’m in the USMC infantry and looking for something that will increase fitness for job/life. You have a lot of options, hard to tell where to start. I’m not training for selection/brc. I train BJJ as often as I can, in between field time and other obligations that arise. Fitness for my job outweighs fitness for the mats. Biggest concern for me is losing cardiovascular fitness, seems to be what leaves first. What programs/packets would you recommend?
ANSWER
Best Option: Plans/Order in the
Greek Hero Packet beginning with
Hector. These are mission-direct programming for infantry/SOF and concurrently train strength, work capacity, endurance (run, ruck), chassis integrity and tactical agility.
Next Best: Plans/Order in the
Tactical BJJ Packet – these are training plans built for tactical athletes of all types (LE, Fire/Rescue, Military) who BJJ 2-3x/week.
– Rob
QUESTION
I have been following your programs since I was in the Army and have continued using them after becoming a Special Agent with the FBI.
I plan on building my workouts around practicing martial arts, specifically Okinawan Shuri-ryu Karate, and wanted to ask your recommendation on a training program to run concurrently with martial arts training. I know there is a Combat Sport Plan for BJJ, and while there is crossover between the two disciplines, I didn’t want to assume that was the best option since that program was specifically designed for BJJ.
Thank you for taking the time to address my email. Take care.
ANSWER
These were built with athletes in mind who are dedicating significant time to martial arts, and as part of that are overall shorter (30-45 minute) sessions.
Each cycle does have one element that has a specific BJJ carryover – but I suspect many of these elements will also xfer to karate – grip strength, short/intense work capacity, core strength, etc.
– Rob
QUESTION
I’m looking for some guidance on my next plan. I’m just finishing up Beretta.
I’m a 32 year old Federal Agent in Northern California. My job consists of about 30 percent enforcement (warrants/apprehensions/etc) and 70 percent desk/computer based investigations.
My biggest hobby is mountain biking and taking advantage of all the trails in NorCal. Do you have any plan recommendations to keep me in shape for the job while also giving me time to get on the bike a few days a week?
Thanks!
ANSWER
I’d recommend the plans/order in your
Busy Operator Training Packet – these sessions are designed to be 45 minutes long – and you could replace all the endurance programming with your MTB, and do two-a-days when the programming had you in the gym – and you could still get in an MTB ride later in the day.
– Rob
QUESTION
Last year you gave me advice on how to train for the wildland pack test, which I successfully completed with 1 min 30 seconds to spare. Quite the feat given I am 5’1″ and 105 lbs. This year they have made the test harder by adding 7 pullups, 25 pushups, 1:30 min plank, and a 1.5 mile run at a 7 min mile pace or 3 mile run at an 8 min mile pace. I can only do 2 pullups, 12 pushups, 2 min plank so far. Because I can’t run that fast anymore (I’m 61), I was looking for ways to increase my strength by April 1. If we do more of the strength, they add time allowed on the run.
I found the Big 36 and Big 24 progression articles very useful. I have been sort of doing that since January, but now have a better idea.
If you ever need a petite old person for a lab rat, I’d love to join!
ANSWER
USMC PFT Training Plan – is the closest I have. Includes programming for push ups, pull ups, plank and the 3-mile run.
– Rob
QUESTION
I want to first say thank you for your programming. The training is better than anything else I’ve done.
I’m coming up on the end of TLU Strength and I’m looking for the plan I will run next. I train BJJ 2-3 times a week, so I have had my eye on the BJJ Training Plan. Would you recommend rolling straight into that, or is there another plan that I should consider between the two plans?
ANSWER
If you’re looking for a plan to complement BJJ, I’d recommend the plans/order in our
BJJ Tactical Training Packet. These training sessions are shorter (30-45 minutes), intense, and the programming is multi-modal (strength, chassis integrity, work capacity, endurance). Each program also has a BJJ-specific component such as grip strength, rotational core, etc.
The BJJ Plan is focused on improving your BJJ Fitness.
– Rob
QUESTION
Quick question – I’ve hiked Grand Canyon Rim to Rim a couple of times with your programs. I’m planning on doing Rim to Rim to Rim at the end of May. I’m relatively out of great shape.
I’m finishing week 3 of your Mountaineering / Hiking prep. My plan was to go through the 8 week rim to rim plan and then repeat with with your r3 adjustments.
Does that seem like a good plan to fill 20 weeks before that event? Do you believe in adding “zone 2” cardio? Anything you’d do differently?
ANSWER
You don’t want to repeat the Rim to Rim Plan back to back …. it’s too intense and too specific.
By my count you’ve got 17 weeks until, May 25th.
Now I’d recommend
Helen, and repeating week 5 to stretch this 7 week plan to 8 weeks, then take a full week of rest, and drop into the Rim to Rim Plan for the 8 weeks before your trip.
– Rob
QUESTION
Greetings from Australia. I’m loving the app and the athlete subscription. I’ve been with you guys for a while now and am enjoying all the programs I’ve done.
I’ve got a timed 2 mile weighted run fitness assessment in a little under 3 months and I’ve started the improvement plan. I am doing all the intervals wearing the required weight and I was wondering whether I should do the easy runs on the weekend with or without the weight?
Appreciate the advice. Thanks for all you do.
ANSWER
Yes – with the weight if the assessment is with weight..
– Rob
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