QUESTION
Do you happen to have a program to combine selection type training with olympic lifts focusing on technique not necessarily reps? I want to train for SFAS while just maintaining my Olympic lift technique.
ANSWER
Closest I would have is the Big 3 Strength + 6-Mile Ruck Training Plan.
You could sub in the snatch, clean and jerk and 1-more oly lift of your choice for the strength exercises and follow the programmed progression.
– Rob
QUESTION
I am a National Guard EOD Officer who just started EOD Phase 1 should head to EOD Phase 2 in a couple months. I’ll be on Active Duty until about the end of 2023. After leaving Active Duty Training status my goal is to get picked up as an LE officer.
My fitness experience is mixed. I typically followed the Starting Strength and saw good improvement there. I’ve never been able to get past 3-4 months of regularly lifting because something inevitably takes me away from the gym. I have consistently passed 12 mile rucks in about 3 hours. During Ordnance BOLC I struggled with the 4 mile run. Ended up completing that in about 34 minutes. Best ACFT is 463. I’d say my work capacity and endurance need the most improvement.
I recently started the Whiskey plan and found that to be a good challenging mix. My one concern is that for EOD PH2 we spend a lot of time in the bomb suit. So 60+ additional pounds for long periods of working time.
Curious what you would recommend for an EOD Tech and then how you would balance the mil/le requirements on reserve status.
ANSWER
Balance? You’re fitness focus should be on your full time job – as a LE officer. When you have a deployment or school coming up – or the ACFT – for the reserves you can switch out and train specifically for that event – but for your day to day programming, you should be doing LE-focused programming – which for us is the Spirits Packet.
Now? It depends on how far away our EOD Phase 2 course is. 7 weeks out from the course, complete Resilience.
– Rob
QUESTION
I am reaching out looking for some guidance. Four months ago I had a patella tendon repair done. I am four months into rehab and have been cleared for upper body strength and light lower body strength training and low impact cardio.
I have recently completed the lower body injury program. I have been looking through programs and packets trying to find something like the lower body injury with more concentration on upper body.
Is there a program that you would recommend? I looked at the post rehab program but I don’t think I’m at that level yet.
ANSWER
Nothing perfect. I’d recommend the Ultimate Meathead Cycle – which trains lower body strength, upper body hypertrophy. You can just go super light for the lower body programming, and heavy/hard for the upper body stuff.
Replace the work capacity on Tue/Thur with light cardio (rower, spin bike) – and do the Chassis Integrity work.
– Rob
QUESTION
Was wondering if you have something i can use to train for Best Warrior Comp? I signed up and did not know I have 4 weeks to prep.
I’m new to the Army side, and I didn’t even know what I signed up for I just raised my hand.
ANSWER
I’d recommend the US Army IBOLC Training Plan which includes training for the ACFT and rucking – with one change. Instead of a 6 mile Ruck Assessment at 45# ruck, go 12 Miles at 35#, and instead of 2 mile Ruck Intervals, do 4-Mile Ruck intervals.
From what I can find online, you’ll have to take the ACFT and complete a 12-mile Ruck during the competition, in addition to other fitness events.
– Rob
QUESTION
I’m trying to figure out which plan to transition to. I just returned from a week-long wilderness medicine course in Tahoe. I did the pre season ski program and have been doing the in season maintenance plan. There is another month of Ski instruction left but we are getting to Volcano season in Washington which is simultaneous with the start of mountain biking season and paddleboarding season and rock climbing season. Definitely my weakness is in the realm of the endurance tank if that helps recommend a program. I’m hoping to ski mount Adams in June and then focus on some multi pitch objectives in July and August. Paddling and mountain biking will be more of my daily fitness than trip objectives.
Looking forward to some suggestions.
ANSWER
You’ve got a lot going on … and what I’d recommend is Helen, from the Greek Heroine series – it’s a multi-modal plan for multi-sport mountain athletes and concurrently trains strength, work capacity, endurance (run, uphill under load), chassis integrity and climbing (rock) fitness. Add in a long-ish endurance event on Saturdays …. 1-4 hour MTB ride, skin/ski, trail run, etc.
– Rob
QUESTION
Good morning and I hope you’re well. I’ve used a few of your programs in the past and they are all killer… difficult, well-conceived, and results are always there. Love your stuff, and I’ve kept coming back.
I’m a veteran (infantry officer) and my life has changed considerably since I was in the military. Embarrassingly, I’m in terrible shape now. “Skinny fat meets dad bod” might be an apt term, though a bit too harsh. But I know the lifts, etc.
I just turned 33, and I’m 6’1” and 165lbs. I have not trained in the past few months, unfortunately, as I contracted COVID despite vaccines and was traveling after that. Before this, I was doing some TRX and sandbag workouts, but I consider myself unfit right now.
I just got a membership to a gym near me that is fully equipped. Has squat racks, etc. Also has ropes, sandbags, kettle bells, really everything I’d need and a lot I don’t.
I’d like advice on how to structure my training for all of 2023. I’m determined to learn how to actually have a fit lifestyle because I WANT to, not because Uncle Sam has forced it on me. I now no longer “need” tactical agility, rucking, etc., although I’d like to have that agility again (not rucking, eff that!)
Can you help me with this?
Strength and hypertrophy have always been hardest for me, so I thought I’d start there (Hypertrophy for skinny guys, meatheads, big 36, etc) then move to the tactical or civilian base programs and such that don’t have much rucking. I would sub in swimming instead of long distance running/rucking since I’m a diver and working my way towards technical (cave, mine, deep wreck) diving.
What do you recommend? I’m a blank slate. Can you help me lay out which of your programs I should do throughout the year? I know that’s a big, vague question, and I’d just come talk to you in person if I lived on the same continent.
Thanks very much, as always.
ANSWER
Do the Busy Dad, Full Gym Training Packet. Follow the plans in order – starting with BDFG 1.
Plans are solid and the programming is multi-modal.
Just. Keep. Grinding.
– Rob
QUESTION
i learned about your company on a blog post over at everydaymarksman.
prior to covid, I used to be big into power lifting, and was at the top of my game, starting to enter into elite territory. I am a naturally bigger guy, and leaned into weights, and have always had trouble with endurance/cardio exercises like running, but always wished I could. Even at my peak fitness, i couldn’t run a quarter mile to save my life.
the Covid era, followed by having two kids, and jut some of the general stress of certain developments in the world has really crushed not just my physical but mental health.
the COVID period also made me really reflect on what i want in life.
I am ready to dive back into getting in shape, but i want to focus on practical/tactical fitness now. Ideally (and i don’t know if this is something you offer), something with a relatively broad application: going on a 4 hour hike on the weekend, cutting firewood during camping, backcountry hiking/fishing, swinging a pickaxe for a couple hours to dig out a garden, and still hitting big powerlifts in the gym.
but i am also approaching age 40, and am essentially starting again from square one.
is this just an impractical goal? or is there a program for something like this?
ANSWER
It is possible to be very strong, and still have solid endurance and work capacity.
I’m not sure it’s possible to be elite-level, power-lifter strong and have great endurance and work capacity unless you are a physical mutant.
For you now, from our programming – start with the Bodyweight Foundation Training Plan and follow it up with the Big 3 Strength + 3 Mile Run Training Plan.
Bodyweight Foundation is assessment-based, and will automatically scale to your incoming fitness level.
Big 3 Strength will take you back to your powerlifting roots, and the added endurance/run will start you on the path to mutli-modal fitness.
Email Back on the other side.
– Rob
QUESTION
I’m going to enter the USMS academy, hopefully within the year. I’m in week 2 of the academy plan right now. I was told it would be soon, but the process keeps getting delayed. Just wondering what plans you recommend I follow after the USMS academy plan if i undershoot the potential start date by a few weeks or months. I completed the “Spirits” packet before this, for context.
ANSWER
Do the Gun Maker Packet until you get a firm academy date, then re-Do the Academy Plan directly before the Academy.
Congrats on the Academy!
– Rob
QUESTION
I recently purchased the 6 week FBI PFT SA training program. This looks to be much better/exercise science based than what I have been doing for my own training. I see at the bottom of the overview that folks could expect 10-20% improvement, with more fit folks experiencing less. My current PFT scores are not crazy far away from the needed scores but I think I’d describe myself as “more fit” at this point. So the question is, should any variations be done to make sure I make the leap or just try the program as is and see what comes out on the other end? For context, I am stuck currently in the range of 40-44 sit ups, 20-24 push ups, 52.5-54 secs for sprint, and 12:30-13:10 for the 1.5 mile. If you’re able, let me know what you think. I’ve had a few failures so am wanting to make sure I don’t continue
ANSWER
No changes – the program is assessment based so will automatically “scale” to your incoming fitness.
– Rob
QUESTION
I am a 24 year old male looking to enlist in the National Guard’s 19th SFG in about 2yrs time. I was wondering if there was a specific plan packet or group of packets you could recommend to me so that I may be ready for the special forces pipeline.
I am 210lbs, 5’8″, BF is approximately 28%. I have self administered the ACFT and am currently able to max the deadlift, the power throw and the sprint-drag-carry events. My current 2 mile time is just short of 25min, my plank hold time is 1min 47sec and my hand release pushups reps are at 42 (but I believe it might be a technique issue)
I have rucked weights as light as 40lbs for 6mi at a time with a 1hr 30min time. I have averaged 22min/mile with 70-80lb rucks and have done 2mi untimed rucks with 120lb+ rucks to test my strength. I generally experience calf and shin soreness, lower or upper back soreness and ab cramping during rucking. I also experience toe numbness after about an hour of rucking.
I am relatively strong, my raw squat, bench and deadlift one rep maxes being 415, 525, and 315 respectively.
Finally, I am employed as a healthcare provider on nights and typically have trouble getting proper sleep most days. I will be able to make the switch to day shift, but it will not be before the middle of Q4 of this year.
ANSWER
Now – I’d recommend the plans/order in the Greek Hero Packet. These are designed as day to day programming for full time SOF and concurrently train work capacity, endurance (run/ruck), Strength, Chassis Integrity and tactical agility.
52 weeks out from SFAS, complete plans/order in the Ruck Based Selection Training Packet.
– Rob
QUESTION
I just signed up for a membership with your website, and am definitely feeling a bit overwhelmed with all of the options that you guys have available! I don’t know if you do this, but I was wondering if you could help point me in the right direction?
I’ve used your FBI academy training plan in the past as a supplement to my strength training program and found it incredibly helpful. Right now, I have about 60-90 min of time in the mornings to devote to workouts and access to a full gym. I want to continue to build my overall strength, but have been neglecting my cardio. I’m looking for something that is a good mix of strength and cardio (probably up to just 3 miles). I still routinely have PFT’s and am also looking at doing a hike up Mt. Whitney this summer.
Any suggestions would be really helpful!
ANSWER
2 Great Options:
2) Ruger – 1st Plan in the Gun Maker Packet for full time SWAT/SRT.
– Rob
QUESTION
BLUF:
I am preparing to attend Ranger School while at the Army’s Maneuver Captains Career Course (MCCC). Ranger start date is unknown at this point but roughly mid September at the earliest (~28 weeks)
During the MCCC, there will be several “Pre-Ranger Program” Assessments (RPA, 12 mile, etc) to get endorsed by an OML. There will also be a record ACFT on 24 July for a grade in MCCC.
Finally, if I am endorsed to attend Ranger, I’ll attend a two-week Pre-Ranger Certification Course from 28 August to 8 September. I assume the Ranger class will start shortly after that.
The “Week 2” Assessment is the first of three “Assessments” used to create an Order of Merit List to determine who will attend Ranger. It’s the RAP week events spread through the week.
The dictated assessments are the only “required” Pre-Ranger events, plus the two week certification course immediately before report on 10 September. Occasionally there will be a flag football game in the afternoon, but that should not interfere.
I’ll be able to do my own PT (for the most part). My weaknesses are rucking with heavy load and generally carrying weight. I can still run unloaded very effectively, but could absolutely put on more muscle and strength overall. At Civil Affairs selection, I was the fastest unloaded, but slow on rucks and low carries.
The theory I have in my head is to spend the early weeks after the first assessment putting on muscle (overall hypertrophy and ACFT deadlift) and then transition to assessment prep as the next one approaches. Unloaded running for me could be restricticted to only maintenance and moderate recovery. I am very confident about the RPA 5-mile.
PROBLEM:
Competing requirements and timelines. If next week is week 1, then the Pre-Ranger Program Assessments occur at weeks 2, 12, and 18. The two-week certification is week 27-28.
This makes it complicated to follow the Ranger Packet and I’m not sure repeating the 8-week program for 28 weeks until I report is the answer.
*Finally: I also want to do well on the Record ACFT on 24 July, but this is a secondary goal to Ranger. (weak areas are the deadlift and power throw).
How do you recommend I manage my training while performing well on the dictated assessment weeks?
ANSWER
I’d recommend you complete Week 1 of the Ranger School Training Plan this week …. with one change. Replace Tuesday’s Session with 2-5 runs through the Obstacle Course.
Next, do days Mon-Thurs of the Week 2 of the Ranger School Training Plan, and take Fri-Sun off at total rest.
The Week of March 6 don’t train – just do the events.
That means you have 23 weeks until Pre-Ranger. Here’s What I recommend:
Weeks. Plan
1-7 Valor
8-14 Fortitude
15 Total Rest
16-23 Ranger School Training Plan – 8 weeks directly before pre-Ranger
ACFT? It depends on how much import you put to it … you’ll be in the middle of the Ranger School Training Plan when it rolls around. The Ranger School Training Plan does include a day/week of strength training – and during the plan you can replace the prescribed lower body strength exercise with the trap bar dead lift. I’d also recommend replacing the Monday 2-weeks prior in the Ranger plan with a full ACFT – just so you know where you’re at going in and if there is any glaring weakness you’ll have a couple weeks to work on it.
– Rob