QUESTION
Hey there any recommendations for any of the programs that have hypertrophy, while training strength, endurance, ruck and run?
ANSWER
Our Greek Hero training plans have a mix of strength and military-specific endurance (ruck/run). You can view the individual plans overviews at the provided link … I’d recommend starting with Hector.
QUESTION
I’m hiking a Rim to Rim to Rim in May of 2025, and will be purchasing your plan to get ready for that at some point. In the meantime, I had a few questions.
- Your R3 plan says that, if we’re not sure we’re ready for this plan, we should do the step-up drill and see if we can do it 400x+ in 30 minutes. Is that with or without a weighted pack on? If it’s with a weighted pack, how much weight should be in it?
- As a husband and father of 4, I’m pretty busy and time is often a big constraint on weekdays. Since I have a year left before we do the R3, I’m hoping I can spread my training out on the weekdays, even if it means I can’t do one of your full workouts each day. Any ideas for me? I’d say I probably only have 20-40 minutes to workout each weekday, although on weekends I will usually have more time for longer runs and rucks. (Maybe I could just start out with the mountaineering and hiking plan and build from there.)
- For context, I live in Phoenix, AZ, so there are lots of mountains and hiking trails nearby, and I’ve already started doing some more strenuous hikes. I also do shorter bodyweight/kettlebell workouts and cardio (zone 2 and zone 5) 3x/week each. I’m 51yo and consider myself fit and healthy (including diet), but understand that the R3 is a serious challenge that I’m not ready for yet.
Basically, given the info above, I’d just love any advice you might have for me as I prepare for the R3. Look forward to using your plans!
ANSWER
- Unloaded…. just bodyweight step-ups.
- You can certainly spread the programming out over a longer period of time than 8 weeks. Simply complete the programming sequentially. So for example, you can do Sessions 1-3 Week 1, Sessions 4-6 Week 2, etc.
- Use those surrounding mountains to your advantage. R3 is a very challenging event due to the steep grades that you’ll go through… starting with less intense ascents/descents on the trails helps condition the ankles/knees/hips to that demand. If the plan calls for hikes/runs, make sure to do them on local trails!
QUESTION
I just signed up for the daily 45+ program. Is the idea to start with January and progress or just start halfway through the April schedule?
ANSWER
You can pick it up at the beginning of any month. We’ll leave up 6 months of programming, so the start of the April cycle would be ideal.
QUESTION
I’m training for Goruck Selection (2025 as long as they host it) and am currently following the Ruck-Based Selection (SFAS) Training Packet (appx one-month in, and great stuff by the way).
I wanted to see if you had any other suggestions or a different way in which I should approach my training. I know you have a 10-week prep course leading up to Selection which I plan on doing, but wanted some input as to whether this current 52 week plan puts me on solid ground given my goal.
Thanks a bunch for any input!
ANSWER
That sounds like a good plan, we’ve recommended this exact plan progression to others for the GoRuck Selection event!
QUESTION
What is the difference between the Daily LE Patrol/Detective Sessions and the Daily LE SWAT/SRT Sessions? The description of both programs sounds the same, but I’m wondering what the specific differences are in the intended results.
ANSWER
The programs are built on our needs analysis of those roles. We have a higher endurance and power demand in SWAT for loaded movements and forced entry (as an example), whereas Patrol has more agility and hypertrophy built into it for foot pursuits and general presence/stature.
QUESTION
Question about the BJJ daily training program.
I took a look ahead at April’s workouts…Looks completely different. LOL.
Here’s my question/s:
1. The run/bike/row 3 mins at 90%.. Is it 3 minutes per item….or three minutes total (so one minute per….which doesn’t seem right. LOL) ((luckly, I have a workout room in our apartment that has a tread, peloton bike, and a concept 2. :)) ))
2. The workout is completely different. This makes me wonder if there is a reason beyond just the workouts themselves….for example…Would there be months that are in “tournament season” that prep for that? Or is it just completely random and changes to shock the body from one month to the next?
I was kind of hoping to see how far I could take the burpee challenge and grip stuff too….will that reappear in other months?
Thanks for your time (and putting together what, so far at least, has been a pretty spot on way for me to train.
ANSWER
1. 3 minutes per item. So 3 minutes on, 3 minutes rest x 3.
2. We periodize the monthly training based on a needs analysis. A major component is strength focused cycles, work capacity focused cycles, or balanced cycles. From there, we deep dive into training specific components of work capacity or strength. For instance, Single Limb Strength to build stronger, more resilient unilateral durablitity/performance that are often placed in odd positions during training. This
BJJ Needs Analysis article goes into it in depth.
I do have it on my list to build a competition prep plan, but we won’t include this in the Daily Training as most of our subscribers are hobbyists.
You can always repeat the cycle if you’d like to continue working on the burpee beep ladder and grip assessment!
QUESTION
I’m 65 and still active but fighting the muscle loss and weight gain. My cardio alone won’t cut it.
My labs show I have low T levels Doc has given me a testosterone Rx
Looking for suggested to programs or suggested all body work outs?
ANSWER
The best plan for you is going to be the SF60 Packet, which includes 3 plans. You can purchase the plans within the packet individually if you want to try one out first.
QUESTION
Found your website, have a specific training question as I look at the plans:
Do you have training for reservists?
Background:
I am reservist in the IDF. Future reserves will focus more on urban policing and protection within Israel proper as opposed to more intense combat zones. (whatever that means, on October 7th much of southern Israel was a combatt zone).
I currently workout 3x a week with weights/circuit training. In decent shape for my age (41).
Is there a program that works for something like this? Eg adding 2 more days focused on
the specific work skills (like what I see in the urban conflict pre deployment?)
ANSWER
With urban policing and force protection in mind, the best programming would be our SWAT/SRT training. We focus heavily on the fitness demands of short sprinting, rapid direction change, maneuvering over/under obstacles, power for tasks like mechanical breaching, and loaded endurance (kit and/or pack).
Good luck, stay safe.
QUESTION
Do you have standards/goals for the Swat/SRT selection programs like specific times in runs/rucks or rep ranges? Specifically for HRT?
ANSWER
I’m not sure what hard gate numbers HRT has for their selection, but I can tell you the following would be exemplary based on the assessments within the plan:
Push Ups: 100+
Sit Ups: 100+
Pull Ups: 20+
2 Mile Run: <13:00 min
6 Mile Run: 42-45 min (7-7:30 min/mile pace)
4 Mile Ruck: 40-48 min (10-12 min/mile pace)
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