Q&A 5.13.21

QUESTION

I’m due to undertake an extended expedition to Borneo later in the year. It will involve lots of carrying lifting of equipment, trekking etc
Which of your programs would you recommend?

ANSWER

– Rob

QUESTION

My wife and I are just finishing Larry – Dumbbell/Kettlebell.
Previously we finished Core Strength Bodyweight Only.
The clear favourite was “Core Strength Bodyweight Only” because it had an assessment at the beginning and end every two weeks.
This allowed us to work out together as everybody gets assessed to their capabilities, and after two weeks, you can see how you have improved.
Do you have any plans that have a similar set-up and don’t require a gym?
We have dumbbells and kettlebells.

ANSWER

Options:
– Rob

QUESTION

I love the site, articles and the equipment and have purchased the weight vest, sandbag and made my own step.  Do you have any preferences in training shoes.  I typically do a lot of functional training and work capacity workout outside.  Also, when I jog I usually run between 3-5 miles.  I typically wear Salomon running shoes and either new balance or goruck sneakers for training.  Lately I cannot find good shoes for either.  The jogging shoes are neutral trail shoes with an 8-10 mm drop.  Training shoes are extremely tough to find.  Goruck are good in the gym but not outside.
Any advice is much appreciated!!

ANSWER

I roll with 3 types of shoes:

– For lifting/strength you can’t beat weightlifting shoes. I like the $70 Adidas Powerlifters.
– For sprinting/work capacity I like Salomon Speedcross shoes – generally a 2-3 year old version so I can get them cheap for around $70
– For all running I’m a big fan of highly cushioned shoes – Hoka One Ones, I esp. like the Hoke One One Speedgoats, which I can use for vertical training (uphill/downhill) and trail running.
If I had to choose one all around shoe – I’d go with the Salomon Speedcross – which fit me like a glove.
– Rob

QUESTION

I am a soldier in the New Mexico Army National Guard. A very good friend of mine in 1st SF group in Washington gave me the aforementioned training plan in order to help give me some variety and direction for training. I absolutely love it as I have not been able to challenge myself like this plan makes me. I am writing because I do believe this plan can help benefit other soldiers and airmen to better themselves, and I only ask to share the body weight training plan with them. My younger infantrymen don’t necessarily have access or the funds for much else as they are young or live in very rural parts of the state. As for others, airmen and soldiers, they have asked me for a challenge. I would happily pay compensation if need be. I look forward to hearing from someone.

ANSWER

I’m sorry, no. Allowing you to do this would betray all the other soldiers and airman who purchased the plan with their own money.
As well, all the soldiers and airman you would give the “poached” plan would know you didn’t pay for it, and in doing so, you would be condoning stealing – just like the soldier in the 1st SF group did when he gave you the SFOD-D plan. As a leader, you would not be setting an example of integrity.
Please don’t steal from us.
We have discounted, group purchase options for all MTI programming.
Respectfully,
– Rob

QUESTION

Thank you for what you do and providing such a great service.
I am in Week 2 of the FBI SA PFT plan. I have seen improvement already in my running.  Today (session 7) I warmed up, and lined up for my first 100m sprint. About 80m in I felt an abrupt and sudden pull of my right quad. Boom training session over for the day. Applied compression immediately and now ice/heat/elevate.
Questions:
1. I’m not sure when any future PFT will be, it could be 6 weeks from now or further so I was doing this plan and was going to fall into base fitness if I had more time, and re-do this 6 weeks out. Should I continue this PFT plan without any running to keep the push on PFT specific training for push, sit, pull? Intro #’s were 33 pushups, 55 sit-ups, 13 pull-ups, 1:00 300m run (on a treadmill that took forever to speed up, not accurate and now that I had access to a track today was going to be the day to see. I’m confident I’ll be with in ok score when I can run again on a track), and 11:03 on the 1.5 mile. I’m 34 and weigh 196#.
2. I don’t think it’s completely torn, just strained/pulled and grade 2 tear maybe. Should I shift to lower body injury plan? If so, when should I transition back to PFT prep?
3. How long after my injury (happened today) until I can get back into my gym to do at least something not leg related? The rest of my body feels fine but I’m limping around with the quad.

ANSWER

1. Yes
2. No – just avoid running and get on a spin bike for couple of days and see what happens. If it lingers, see a doctor.
3. You’re asking a medical question and I’m not a doctor. Can’t help you here.
– Rob

QUESTION

Wanted to get your opinion on my training plan for the upcoming months. I am ultimately training for SFAS, and just got a somewhat solid date I’ll be attending (starting 29 OCT). If my math is correct, I have 33 weeks to train until that date, and am in the middle of the Big 24 plan. With this timeline, if I do 3 more weeks of Big 24, regardless of finishing the plan, and move to Fortitude, but continue like normal on the rest of the SFAS packet, that’ll take me to SFAS.
However, I have to do SFRE 22 weeks into the plan, 13-14 AUG, which is right after I’d be finishing week 5 of Resilience. This is just a roundabout way of me asking, should I stick with this plan as just laid out?
Of note, I’m currently a contractor with rather physical demands for work, was a Ranger in 1st Ranger Battalion, and have been to Ranger School, so mentally I am there. I just want to set myself up for success as best I can, since I’m not getting any younger. I’m currently in the Guard so plan on doing these assessments in between contracting trips, and I have access to fully equipped gyms while overseas and at home.

ANSWER

Because your SFRE is high jeopardy, focus on it first.
I’d recommend:
Weeks.     Plan
1-7            Valor
8-15          Fortitude (repeat week 6 to stretch to 8 weeks)
16-22        SFRE Training Plan
23             Total Rest
24             Repeat Week. of Fortitude
25-33        Ruck Based Selection Training Plan directly before SFAS.
– Rob

QUESTION

Are there any additional programs you offer which can work in conjunction with the FBI SA PFT prep program, preferably one oriented towards strength/powerlifting? I do not yet know my PFT date but I estimate it can be anywhere from 60 -180 days from now. As such I intend to run your program and re-run it again if need be with at least a 1 week break in between.
If you do not offer such a program, and you are not against a trainee stacking programs, can you point me in the right direction?
If you need any information on me or my performance stats to provide an accurate response, feel free to ask.

ANSWER

You can add in the Back Squat, Bench Press and Hinge (Deadlift) strength work from the MTI Relative Strength Assessment Training Plan.
You could do these as 2-a-days, or alternate sessions – FBI on Monday, Relative Strength Tuesday, etc.
Issue is overtraining. Pull back on the extra work if you’re not making the progressions in either plan.
– Rob

QUESTION

Good morning, I was dropped at SFAS recently. They gave me a 6 month return date what training plans would you recommend in these 6 months leading up to returning? I did the RBSP and felt very well prepared, would like to use these next 6 months well and go back feeling even better.

ANSWER

6 months = 26 weeks.
Weeks.      Plan
1-7            Fortitude
8-14          Valor
15-18        Resilience
– Rob

QUESTION

Can you please provide names of your work-out programs that are more descriptive or that help me as the customer able to more quickly assess which plans may be best for me. For example, I want a general “Day-to-Day” program…and my options are Dolly, Hank, Johnny, and Loretta…?  Interesting but not useful.

ANSWER

MTI has two packets of plans designed as day to day programming for general fitness athletes. Country Singer Packet 1 (Men) and Country Singer Packet 2 (women).
Dolly and Loretta are two of Country Singer Packet 2 plans.
Hank and Johnny are two of the Country Singer Packet 1 plans.
The Packet links above show the plans in the packet, as well as the specific emphasis within each plan, how strength is trained, how endurance is trained, etc. The packet links also suggest an order to complete the plans.
The individual plan links provide even more specific information on the plans.
MTI programming is designed for fit, generally experienced athletes. Our programming is built from the ground up – and our programming methodology is unique. With that comes the way we organize programming, the terms/language we use, etc.
All that being said, one of the many things that sets MTI apart is the detail in our programming descriptions, as well as providing the entire first week of programming for athletes to see and try before purchase.
– Rob

QUESTION

I have no word on when our next SWAT selection process will be, I anticipate when the process becomes known, I’ll begin the SWAT selection V2 program. What program should I be doing in the mean time? Thanks!

ANSWER

Ruger – the first plan in the Gun Maker Packet for full time SWAT/SRT.
– Rob

QUESTION

Is there a plan designed to train you for the MTI strength standards ?

ANSWER

– Rob

QUESTION

My son will be attending the US Air Force Academy, reporting on June 24th for Basic Cadet Training. We appreciate your guidance in selecting a training plan that is most appropriate for the academy summer training.
For background, he is an accomplished swimmer with ‘traditional’ weight training (bench press, lat pulldown, etc.). He has never been much of a runner. From my personal perspective, my biggest concern is him suffering an overuse injury during training from a ‘weak chassis’.
Please let us know what plan is best and any other training advice you may suggest for him.

ANSWER

14 weeks until June 24. Here’s what I recommend:
Weeks.     Plan
1-7            Bodyweight Foundation
8-14          Humility
– Rob

QUESTION

My A&S class has been slated for 06 August 2021.  What would be the best training plan or recommendation from the Greek Hero Package, to hop on before I lead into sport specific training (A&S Training Packet)?
Also, depending on what base fitness training plan I am on, can I concurrently use your 4-Week Swim Improvement Plan to maintain my swimming proficiency?
Any advice would be greatly appreciated. Thanks.

ANSWER

Barbossa from our Pirate Packet for SOF with water-based mission sets. It includes swimming and treading.
– Rob

QUESTION

I will be attending a US Army SMU (aviation) selection in 12-14 months. What progression of plans do you recommend to arrive in the best possible shape? It seems like the ruck-based selection packet would be appropriate but I would like your professional opinion. Thanks!

ANSWER

Yes on the packet, but finish with the 160th SOAR (A) Assessment & Training Course Plan – if I have your selection right.
– Rob

QUESTION

I recently obtained all your plans via subscription and I have been doing the Ruck Based Selection plan as Its my goal to become a Special Forces soldier though the 18x program. My question is, would there be any problems with completing this program more than once?

I have yet to talk to a recruiter because I don’t want to until I’m completely ready, to make my chances of getting selected as good as possible. Would doing the same program twice give me better preparation or ruin some of my preparations.  I am adding more pushups and situps and pullups to the program because I’m not sure if there are enough in it.

ANSWER

Not back to back. You’ll overtrain.
– Rob

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