Q&A 5.6.21

QUESTION

I just started my hiking excursions up in the White Mountains of New Hampshire and I’m considering taking on the Presidential Traverse or the Pemigewasset Loop. These hikes are said to be the most difficult of all in the Northeast states and average about 25-30 miles with a LOT of elevation gain. What plan?

ANSWER

– Rob

QUESTION

What are your program macro cycle/training progression, if you will, recommendations for a 6 month or greater timeline? I currently am only scoring a 150 on the operator ugly assessment @ 230 lbs. (it’s the only assessment I have used beside individual lifts or runs in the past year) As for my goals, I am looking to become an all-around more conditioned, lighter athlete but still maintain most of my strength. Any recommendations on programs that I could run back to back would be greatly appreciated.

ANSWER

First 4 plans in the Greek Hero series.
6 months = 26 weeks …
Weeks.   Plan 
1-4         Operator Ugly Train Up
5-11         Hector
12-18        Apollo
19-25      Achilles
– Rob

QUESTION

I’m a new recruit for my county volunteer fire department. I’m interested in investing in a workout program to complete over the next few weeks.
I have a good base fitness level. I workout 5-6 days a week, alternating between endurance runs and weightlifting. I actively compete in combatives as well.
The only piece of workout equipment I do not own on the lists I’ve been viewing (Tiger / Leopard) is sandbags – can the requisite exercises be completed using a barbell / kettlebells?

ANSWER

Sorry, no. A 60# sandbag is a key piece of equipment for the chassis integrity work in most MTI programming.
My first was an old duffle bag filled with gravel and sealed with duct tape. Be resourceful.
– Rob

QUESTION

I emailed you some time ago looking for a program with barbell equipment and running. I ran the Big 3 Plus Running plan you recommended and made some progress across all those. With the colder weather I started doing the Hybrid Performance Method, stopped running and have seen some good progress in my Olympic and Powerlifting. Consequentially I have gained some weight, and now that the weather is nicer I would like to ramp up my running again, while making some progress on my main lifts if possible, if not at least maintaining. Do you all have anything you would recommend that combines powerlifting, olympic lifting and running? I am not all that concerned with accessory lifts and bodybuilding movements.

ANSWER

Lifts are Front Squat, Bench Press, Dead Lift.
You can sub in one or 2 oly lifts and follow the same progression
– Rob

QUESTION

I’m looking for a good plan I can do while running 30-40 miles a week. I currently run about 35 miles a week. I’m in the 75th ranger regiment and plan on starting the 52 week SFAS plan from you guys in august. I’d say my running is okay I run a 33:30 5 mile and Ruck a 2:25 12mile but Lacking in strength. And want to build up my body until I can start the SFAS plan so I don’t get injured.

ANSWER

Strength sessions from the Big 3 Strength + 5-Mile Run Plan.
– Rob

QUESTION

I’m heading to Virginia for the NWSDG screener in November.
A friend showed me your 2013 devgru selection training plan, and I wanted to reach out with a few questions. I’m sure you’re a busy guy, and understand completely if you need to take some time before getting back to me.
First off, I was hoping to see if the 2013 program is the most current and if you’ve made any adjustments to it in the past couple of years. Beyond that, I’m in a bit of a unique situation being about seven months out from the screener. I’ve been following a variety of different programs for the last couple of years (mostly with an emphasis on strength training vice running or swimming), and am not sure how to orient my training at this point toward the screener. Being so far out, do you have any recommendations of what kind of program I could get to set myself up well for getting on yours as I get closer to the screener? Or would you recommend cycling through your 8-week (at least, that’s how many weeks my friend gave me) program until November?
Thanks, man. Appreciate your time.

ANSWER

I updated the plan based on programming evolution and feedback last February. Here’s the link to the most recent: https://mtntactical.com/shop/devgru-selection-training-plan/
7 months = 30 weeks. Here’s what I recommend:
Weeks.    Plan
9             Total Rest
10-15        Barbossa
16-21      Black Beard
22           Total Rest
23-30.    DEVGRU Selection Training Plan – Repeat directly before selection.
– Rob

QUESTION

I recently attended MARSOC A&S and was a non select, my current game plan now is to attend RTAP/BRC (similar to BRPC I believe it’s just a name change) with a one day screener. The screener consists of:
-Usmc pft with pushups after the crunches for 2 minutes
-usmc double o course for time
-500 meter swim in cammies
-underwater swim in cammies
-30:00 water tread
I was going to use the last 9 weeks of my 23 until a class date for the actual BRC plan, and was wondering A) what would be the best plan to use to prepare for the screener and B) what would you reccomend to do leading up to the BRC plan? My PFT and CFT are 275 each roughly so I was considering the pft and cft improvement plans with the swim improvement in the PM. Any and all guidance would be greatly appreciated.

ANSWER

Here’s what I’d recommend …
Weeks.      Plan
9               Total Rest
10-15        Barbossa
16-23        Re-Do the Basic Recon Course Training Plan the 8 weeks directly before the course
Use the first 4 weeks of the BRC plan to train up for your screener. You’ll need to add in O-Course runs and take 2-3 days total rest before your screener.
– Rob

QUESTION

I was looking to purchase your air assault training plan but had a quick question. I currently have 13 weeks until I attend air assault school and was wondering what you’d recommend I do prior to following this plan, seeing as it is setup for 6 weeks. I’ve gotten a bit out of shape throughout the pandemic and am nervous I won’t be able to follow the guide comfortably. I just received the news that I’m attending air assault and really want to be successful. I’d appreciate any advice you can give me, and I look forward to following your guide!

ANSWER

I’d recommend the Military OnRamp Training Plan, followed by the Air Assault Training Plan directly before your course.
– Rob

QUESTION

I saw an article you published recently titled “MINI-STUDY: DENSITY STRENGTH BEATS SUPER SQUAT STRENGTH, HINGE LIFT BEATS SWINGS, LOADED VS. UNLOADED RUNNING INCONCLUSIVE.” The plan mentions “density progression,” but doesn’t show the information for sets, reps, or intensity used during the study. Is this explained somewhere else on your website? I looked around, but couldn’t find what I was looking for. Perhaps I was looking in the wrong place.

ANSWER

The MTI Relative Strength Assessment Training Plan deploys Density Progression.
– Rob

QUESTION

I currently am subscribed to start the 50k training program in 1 week. I’m wanting to build my home gym and would like to ask what program you would recommend once i finish this 12 weeks so i can start buying equipment needed. I will be as lean as a want to be after this plan and I’m really looking to gain strength and overall size but also wanting to stay lean.

ANSWER

– Rob

QUESTION

I recently purchased your FBI academy training plan and had a few questions about it.
  1. I am still several months away from reporting anywhere would you advise me to adjust the plan because of this?
  2. I have gone through the first week and have been struggling with the leg blaster exercises. Should I take longer breaks to get through the workout (that is what I am currently doing)?
  3. When doing stretches in warm ups and during the workout it doesn’t give the length that I should stretch. Is there a standard amount of time that I should be doing each stretch?
  4. I have had swelling in one of my knees. Would you suggest that I change any of the workout plans? I did cut the sandbag getup part of the workout short because I felt like I might hurt my knee due to the amount of twisting.

ANSWER

  1. I’d recommend you complete the FBI Academy Training Plan now …Then drop into the plans/order in the Spirit’s Packet for full-time LE Patrol/Detectives, then repeat the FBI Academy Training Plan directly before you report.
  2. Yes
  3. 30-45 sec
  4. You’re asking a medical question and I’m not a doctor – so I can’t give you a “for sure” recommendation. I would say that in general, I expect athletes to train “injured” but not “hurt”. The difference? Training “injured” won’t make it worse. Training “hurt” will. You need to get checked out by a Dr. to see where you fall.
– Rob

QUESTION

I am climbing mt Kenya(batian/technical)in august, and am currently in ok shape but looking to get back in mountain shape and train for rock. I did the sfod-d plan a couple years ago, so like the intense programming. Should I do the Artemis followed by a mountain base then the alpine rock plan? What are your suggestions? I have a rock gym membership. Thanks!

ANSWER

Helen followed by Artemis followed by Alpine Rock.
– Rob

QUESTION

I have a question that build off the nutritional guidance:

What are some good in between meal snacks that you’ve found to be good/beneficial? I’ve been struggling to find good protein bars without the added sugars.

ANSWER

Salami and hard cheese.
Avoid bars and carbs.
– R

QUESTION

I’m heading out on a deployment for 3 months and I’m planning on completing the Big 3 + 2-Mile training plan. I was wondering if I might also be able to add an easy-paced 5-6 mile run each day in addition to the prescribed workout?  Maybe not every single day, but most days?

What are your thoughts?  Thanks for the help!

ANSWER

Depends on your fitness. If you’re not making the prescribed interval times, drop the extra work.
– Rob

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