QUESTION
I’m currently a firefighter, and in the application process to be a Texas Game Warden. I’ve done bodyweight foundations and tried the first week of military on ramp. If it works out, the game warden academy wouldn’t start until October. I’m not sure where to go from here. I did the first week of military on ramp so I could lead into the virtue or Greek series with my idea being that I would show up day one of the academy in the best shape I could be in. I don’t know if that’s a good idea, or if I should be aiming for something more specific or what. Any pointers?
ANSWER
– Rob
QUESTION
Hello Rob, wondering if you have any plans for cycling/MT bike prep?
ANSWER
– Rob
QUESTION
I recently read about the value of your coaching in Gordo’s latest post. I am 68 and trying to determine if the plan for 60 y.o. is appropriate. Any thoughts you can share?
As background, I have trained with a coach in the past (6x IM finisher, 3x marathon) and am feeling rusty after being away from the sport for 15 years. I have kept up on Zwift, plus weekend road cycling and now gravel biking.
ANSWER
Click the “Sample Training” tab at
SF60 Alpha to see the first week of programming. Try it and see how you do before purchase.
– Rob
QUESTION
I have just undertaken a role in an Australian Corrections department. As such, I have returned to your MTI Correctional Officer (CO) Training Plans which I have previously used with good results.
However, my new roster is very varied. I will usually work 2-3 days on, then have 2-3 days off. On work days, I work for over 12-hours and then have additional hours for travel, work prep, etc, so my work days leave me very little time for the proper MTI CO training.
So I was thinking, should I complete the CO training on my days off and then do really short (10-min) workouts on my work days? Or should I be just using one of your “busy” programs–if so, which one?
ANSWER
Always best to train everyday, first thing in the morning – before your shift, before you get going on your off-day.
And best is to complete the Correctional Officer programming to stay consistent.
For your work days, modify the Correctional Officer training by reducing the number of rounds for each “part” of the training session – i.e. instead of 3 rounds of the warm up, do 2 rounds. Instead of 5 rounds of Part (1), do 4 rounds – etc.
– Rob
QUESTION
I am currently doing your guys’ Ultimate Meathead Cycle. It’s great. A question I have.
Due to a previous shoulder injury I substitute dumb bells over barbells for bench press and shoulder press exercises almost exclusively. I have found that using barbells exacerbates my old injury. My understanding is that this favors biceps whereas barbell exercises work triceps more. Considering the amount of bicep exercises in this program and my injury, are there any exercises I should add or substitute to prevent a bicep/tricep imbalance?
ANSWER
No – do the programming as prescribed – use dumbbells as necessary.
– Rob
QUESTION
Greetings Coach Shaul, In regards to session timing, when do you recommend completing each session? Are mornings or afternoons more optimal? And would moving the rest day from Sunday to a Wednesday before my Thursday morning PSTs effect the progression of the program negatively?
ANSWER
Mornings – simply because stuff won’t unexpectedly get in the way of training if you train later.
Okay on the rest day move.
– Rob
QUESTION
Good morning, I am a 47 year old male and have been a fireman for 23 years and have strength trained since I was a teenager. I also have been training BJJ for around 15 years. As I have gotten older I definitely do not recover like I use to. I am looking for recommendations for one of your programs that will allow me to balance my BJJ and S/C and not feel so beat up all the time. Any suggestions on where to start? Thanks in advance.
ANSWER
– Rob
QUESTION
I come looking for an expert suggestion on where to set my bearings with MTI.
Currently in early thirties with five years of “chronic endurance” under my belt (Ironman, ultras, multiple marathons). It has changed my life unquestionably for the better, but feeling the need for a serious strength reset. I’m a lifelong ectomorph (5’11, 145lb), but am capable of bodyweight strength (5×20-30 pushups, 5×10-15 pullups, lunges, squats, etc.)
I have a pull up bar and am open to sand bag, kettle bell, and boxes.
I’d like to build a foundation of strength, muscle mass and power. Would like to start at home. Recommendations on which plan to begin with?
ANSWER
QUESTION
I’m enjoying your program and knowledge so far and have a couple questions to keep progressing.
As background on me, I’m a 38 yr old air force desk jockey. I am 6’6″ and currently weigh 215. I’ve always had a light build, but have a few extra inches to lose on the belly.
I just completed week 3 of Bodyweight basic. I started there as my first program following a fall that messed up my wrist and shin. I’m seeing improvement in my numbers and feel good.
Once I complete this plan, I intend to do your USAF PFT program for a test in May. I have some travel on the books in May. My first question, if I have to slip my PFT two weeks later due to travel, should I repeat weeks 5 and 6 of the program to stay ready?
Next, post PFT, what’s a good overall program to tackle next? I’d like to progress toward the mountain casual athlete standards. I have access to dumbbells up to 35#, a pull up bar and step up box at home. I’d be open to adding some basic equipment to the home gym, but due to my commute time I don’t have much access to a full gym.
Finally, I just heard about a ruck offered by the Norwegian continent here. This year’s event is 1 April and that is too soon for me to prep for but barring more covid silliness, it will be an annual event. The standards are attached and below, but for me it would be about 19 miles in 4.5 hours with 25# dry weight. What program would you recommend for prep immediately before the ruck? And what 1-2 programs would you recommend prior to that? I haven’t done any real amount of rucking since college.
ANSWER
- Repeat weeks 4&5 of the AF PFT Plan.
- Next? Apache. You’ll need to purchase some limited equipment.
- Ruck? Rucking Improvement Training Plan will give you a 15-week train up and use your expected event load for the programming.
– Rob
QUESTION
i I was recently forced to stop taking my testosterone or face a Medical Review Board and possibly be discharged. What plan would help me increase my test levels and become the overall unit I was not so long ago.
ANSWER
I’m not an expert here and haven’t seen the most recent research – I’d assume a strength plan – but you’ll want to go to google scholar and do some research.
– Rob
QUESTION
I am planning on going to a special response team selection in june of 2023. It is with the sister agency of border patrol and should be similar. I started the bortac v2 training plan but im struggling with the intensity. Being that i have time on my hands is there something that i can do to build up to the bortac training plan? I am attaching my numbers from the first assessment.
ANSWER
Work through Military OnRamp, Humility and Valor from the
Virtue Packet plans, then re-do the Selection plan.
After, drop back into the Virtue Plans with Fortitude, Resilence, etc, then repeat the Selection Plan directly before selection.
There’s no secret. Commit to the training, keep grinding. You’ll improve.
– Rob
QUESTION
Yet another annoying “which plan?” question…
I’m looking for a limited equipment plan to start and build “base military fitness” – rucking, push-ups, sit-ups, decent 2-3 mile run time, and anything/everything with IBA.
I currently have a ruck, pull-up bar, and kettlebells (pairs of 12, 16, 20, and 24kg). I’m willing to add a sandbag and box, and I’m already looking at picking up a plate carrier, weight plates, and a pair of dumbbells (or replacing the kettlebells with equivalent dumbbells).
I looked over all the plans and didn’t find anything that quite fit my exact situation. Great Plains lacks the weighted vest and loaded runs/agility, Sandbag/Weighted Vest/Dumbbells lacks the rucking, similar for Humility. I even looked at the Urban Combat Pre-Deployment and ACFT limited equipment.
I already have access to Bodyweight Foundation, Fat Loss, GORUCK, Kettlebell TLU, Run Improvement, and Single KB/DB if any of those could be adapted. I also have access to Gladiator, Johnny, and Waylon but no barbell or complete gym.
Thank you and take care!
ANSWER
Sandbag/Weightvest/Dumbbell – and use a 45# ruck for the run assessment and follow-on intervals instead of the prescribed 25# weight vest.
– Rob
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