QUESTION
I am in the last week (Week 6) of the Bodyweight Beginner Program. The following are my scores:
WK1:
Hand release (T) pushups: 22
Squats: 32
Sit ups:26
Diesel Row: 11
WK3:
Hand-release pushups: 33 (with breaks)
Squats: 49 (continuous)
Sit-ups: 37 (continuous)
Pull-ups: 12 (with breaks)
WK6:
Hand-release pushups: 40 (with breaks)
Squats: 65 (continuous)
Sit-ups: 53 (continuous)
Pull-ups: 15 (with breaks)
At this point, I am getting ready for the US Marshals Academy (currently in the background investigation portion of the hiring process, the next step I’m looking at is their PFT and then Academy). Due to injuries and surgeries, you recommend that I do the Bodyweight Beginner Program. What program should I start next? I was considering continuing with the bodyweight series but then was also looking at the SWAT gun series to get my body used to stress under load again.
ANSWER
You can pivot to the Gun Maker Series, but once you get a date for the PFT, you’ll want to switch to the
USMS PFT Training Plan to train for it the 6 weeks prior.
– Rob
QUESTION
As always, thanks for being an incredible resource to anyone who takes fitness seriously. I’ve done a number of your plans (RAT6 probably 5 times, low back plan following an L5-S1 laminectomy/microdisectomy/tumor resection – after which I deployed again as a Marine infantry officer, and your COVID sandbag/ruck plans during the depths), and am looking for another plan to add some structure back into my training and avoid the trap of not progressing due to… not keeping track.
I have a frustrating history of low back issues, which means heavy deadlifts/cleans/back squats have historically caused back spasms and are things I’ve avoided for a couple years now. I seem to do well with front squats (thank god), and generally enjoy the weight room. I’m 35, 5’10”, 165. I’m no longer on active duty – now a federal civilian employee – but remain engaged in the infantry as a reservist, and can/do deploy to warzones in my civilian job from time to time, though I’m not doing grunt things there (that whole growing up thing…). I’m looking for a plan where I will build/maintain functional strength, overall resiliency, keep up the PFT scores, and stay on track to manage my low back issues through strength (rather than through activity avoidance). I have no need to train for the PT tests (I hover around 290 without any test-specific training), and the added stress of mil-specific tasks (ruck running) on my low back is something I am lucky to be able to take a pass on, at least at the moment. I have access to a good gym – bumper plates, benches, KBs, etc – but not a “functional” facility like I used to on active duty (I think theres… a sandbag somewhere?).
Is there a specific one of the plans/series you’d recommend – especially given the restrictions due to my low back?
Thank you again – and appreciate your counsel!
ANSWER
These are multi-modal plans which concurrently train strength, work capacity, chassis integrity (functional core) and endurance and are designed as MTI-inspired programming for civilians. The programming isn’t dumbed down – it’s still MTI.
The plans don’t specifically avoid dead/hinge lifts and other exercises which my trigger your low back …. so you’ll need to pay attention and sub in alternatives as needed, or ask me. I like loaded walking lunges as an alternative to dead lifts, for example.
Just be smart and keep your ego at bay as you work through the programming.
– Rob
QUESTION
I loved the program so far I completed two blocks of “operator” program from the tactical barbell books and I’ve now moved onto the “WFF Rattlesnake” plan and was curious about the grind exercises for strength training. Seems like the grinds are in conflict with the strength protocols outlined in the tactical barbell strength book where it talked about the 2min minimum rest between sets even in circuit style training. I’m sure it has its purpose but I was hoping you could explain that to me for future programing of grind exercises. Thanks!
ANSWER
I can’t comment on what other coaches program or their methodology. In terms of strength programming in general, MTI is primarily interested in relative strength, or strength per bodyweight, and we have specific
standards for how strong we want athletes to be.
Tactical athletes are not power lifters or olympic weight lifters or crossfitters. So these strength standards are high by civilian standards, but not anything special by power lifting standards.
The “grind” approach has worked well for us for over a decade now, esp. for tactical athletes with 10+ years of experience and training age. As well, this approach is just one of our
strength training progressions – we’ve developed several over the years.
– Rob
QUESTION
I am 51 years old and thinking of doing the SF50 program. I also run, ruck and hunt out west in the fall. I have the backcountry big game hunt package. How do I integrate these or do I not do one of the programs at all? I just want to be as fit as I possibly can without hindering my future health and mobility prospects trying to be a superman.
ANSWER
Yes on the SF50 Plans until it’s time to start the Backcountry Big Game Hunt plans. Work backward from your hunt start date to get the timing right.
– Rob
QUESTION
I am currently aboard TBS campus-Camp Barret, I’m in a holding company at the moment.
I am looking at 24 weeks or so before starting the TBS POI and I know that my running and rucking have been a weakness in the past but I’m trying to also trying to get stronger.
I run a (female) 1st class and I have some base in CrossFit style movements. My last ruck was a 4 miles at 45 #.
I was hoping to get two or three plan recommendation and I’ve been looking at your “TBS” plan and “Rucking and Running Improvement” plan.
ANSWER
Here’s what I’d recommend:
Weeks. Plan
– Rob
QUESTION
I’m reaching out to see if you might be able to help identify a training program aimed at Royal New Zealand Navy Sailors.
Our fitness testing is mainly based around the “Beep Test”, which is done every 6 or 12 months depending on how well you score. There is also a kettlebell carry and body drag test but these are pass/fail and I actually have never seen anyone fail them.
Other work requirement involve damage control training, which the biggest physical demands are carrying and moving with breathing aparatus equipment. This strikes me as similar demands to urban firefighters, but I’ll admit to not be too familiar with their work demands.
I’m hoping to be able to create a base fitness program that can be implemented for our ship’s crew while we’re alongside in preparation for a work up evaluation. Your Shipboard programme did look very good for use at sea and did look like one that could be very effective for that period. There are other elements of your training (chassis integrity, mobility and durability drills) that could also be good for developing well rounded fitness in our crew.
Thanks in advance if you’re able to help with this.
ANSWER
For a Damage Control Team I’d recommend the plans/order in our
Big Cat Packet for Urban F/R, beginning with
Jaguar.
– Rob
QUESTION
I’m doing the Leadville 50 mile run in ~21 weeks from now. I’m a fairly high level CrossFitter that trains GPP about 10 hours a week. I run 3-8 miles a week as part of my training but I haven’t trained for a long run before. Given my background and the time until my race, what programs do you recommend following?
ANSWER
I’d recommend adding a couple of 4-5 mile runs to your weekly mileage over the next couple weeks, then 19 weeks out ….
Weeks Plan
– Rob
QUESTION
My son who is 16 wants to get his fitness better. He has seen the progress and results your programming has done for me and wants it. I got him focusing on food first and eating home cooked meals and cutting out sugars.
What program do you recommend for a kid at 16? Also his goal is to get fat off.
ANSWER
– Rob
QUESTION
My department is planning on having tryouts for SWAT. What plans do you recommend. The tryouts are in about 28 weeks.
ANSWER
Hhere’s what I recommend:
Weeks Plan
1-7
Ruger – which is the first plan in the
Gun Maker packet for full time SWAT/SRT
8-14
Glock – second plan in the Gun Maker Packet
15-21
Beretta – third plan in the Gun Maker Packet
– Rob
QUESTION
Thanks for the great programming. Have been using it consistently since 2016 and it has changed the way I think about training and significantly improved my training outcomes.
I’m a ‘mountain professional’ / multi sport recreational athlete. I’m 45, 6ft2in but only about 72kg – way below your suggested weight for my athlete category. So I recently decided to skip the trail running and MTB that I’d normally be doing at this time of year (in the southern hemisphere) and focus on hypertrophy. I’m I the last week of hypertrophy for skinny guys now, but haven’t seen massive gains. While I was going to roll straight into mountain marathon in preparation for an upcoming event, I’m considering skipping the event to try to consolidate the small gains I’ve made and possibly try to gain some more.
Some caveats. I work out in a home gym but I don’t have a barbell so I subbed all the barbell exercises for dumbbell/kettlebell versions. I also only have a shoulder height chin up bar so for all the chin/pull ups I’m doing a horizontal pull up with my feet on a pylo box but increasing the reps. There were also some disruptions to this cycle including a week off due to illness in the middle.
So, the first question is have all my alterations and the week off undermined the program so much that I should just do it again and this time do it properly, or is it time to move to a different program, and if so, which one?
ANSWER
Options:
1) Repeat the Hypertrophy Program for Skinny Guys – but know you’ll likely get even fewer gains than the first time through
2) Accept that you’re a hard gainer and focus on outside performance. Excess mass for excess mass reasons will just be extra weight you’ll have to carry uphill – will slow you down and impact your joints (knees, hips). In this case, pivot to 5 weeks of the
MTI Relative Strength Assessment Training Plan and focus on increasing strength. More strength will increase your overall durability.
I’m in the opposite position …. I’m 54, 5’7″ and am trying to lose muscle mass!
– Rob
QUESTION
I am looking at purchasing humility, but I am looking for the prime time in my schedule to complete it. I am on the road alot, and my not be able to take my sandbag, vest , etc. If I purchase now, will I have access to this program for awhile ? How does that work. I don’t want to buy it and have it expire before I’m done.
ANSWER
You’ll have access as long as we’re in business!
– Rob
QUESTION
I am interested in subscribing but the plans that I am interested in seem like they’ll get intense too quickly for my current fitness level (ranger school, and sfas prep). Do you have any that I should do first to be better prepared to tackle those later on?
ANSWER
– Rob
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