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I don’t have a clear cut direction, I just want to be a monster! Suggestions?
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I just finished Waylon. I’m a little heavier than I’d like to be right now. I’m changing up my diet a little and wanted to know what program you’d recommend next.
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If I can do 10 Pull-Ups then how many Push-Ups should I be able to do? I know everybody is built differently but is there any official standard?
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I plan to rappel next summer and want to use the smokejumper selection plan to train because I believe the rookie selections are similar. Currently I’m on a hotshot crew so I’ll have 20-27 weeks to train. Trying to figure out if it would be worthwhile to do the other wildland fire plans to work up to that one. Which order of the plans would you recommend I go in? Also let me know if you think the hotshot/smokejumper plan would be better for rappel than the jumper selection.
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I’ve run through your FBI PFT program and have seen solid improvement across the board. I’m expecting to take my official PFT anytime and then will be heading to the academy in 4-6 months. I’d like to transition to your Academy prep program. Do you have any advice for how to best use the program given how long my lead time is?
Any thoughts are much appreciated, thanks.
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Congrats on getting into the FBI!
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I hope you and yours are well.
I have purchased the Bleep test plan some time back and have been following your mini studies results with interest – a lot of actionable insights each time. I believe I might need to complete a series of plans to plug gaps in fitness and am considering the membership.
Could you please advise on the right plan(s) for the following:
– Looking to train on the:
BRITISH ROLE FITNESS TEST SOLDIER RFT(S) TRAINING PLAN,
as we use a similar set up in my unit (Infantry trained Reserves), which I passed each time we ran it in the past, so its about getting back to that level and build some extra capacity, while coming back from injury (lower leg), now healed but not yet back to power, full speed and confidence in particular faster loaded running and cutting as for example Fire and Maneuver. It seems that a few injuries in a row, although healed, caused a drop in overall readiness – I want to come out of that vicious circle in a sustainable fashion. Ihave found that lately “cold starts” (which can’t be entirely avoided) have also led to increased likelihood of injury, I want to build a buffer of capacity to address that risk.
I would like to use the above plan as it is closest to what we are expected to be able to do, but from the sample it looks like it starts with the top test weights (eg 40kg on the long tab etc) – what would you recommend as on ramp plan(s) to gradually build back tissue tolerance and capacity? Or can the above plan be scaled down and then done progressively, e.g. times, load etc.?
Context is: mid 50’s man, Infantry trained Reservist, with a priority for safe training and building resilience (i.e durability as per your method) to stay in the game long term, but a few lower leg non-contact injuries in recent past (double achilles, sprained ankle, calf strains, potential minor strain of MCL ligament. But I still want to do the job well, and stay at the right shape to deploy, do demanding courses etc.
I have access to a good amount of kit and facilities at home, local gym, local pool etc. I have found that variety is helpful in avoiding overuse injuries – and vice versa, especially for the lower leg.
So in a nutshell my challenge how do I get to find the sweet spot of training hard enough to get to and exceed the standards, while building enough “multi-sport” variation increase overall load while reducing overuse injuries…
I hope this makes sense, I appreciate your time and attention in advance, and look forward to your advice.
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First – you shouldn’t try to train specifically for this test, and everything else, at the same time. Better would be to complete a solid, “base fitness” training plan year round – based on your activities, and then train specifically for this test the weeks directly before it.
In terms of base fitness, I’d recommend you start our stuff with the Bodyweight Foundation Training Plan, then use the SF45 Plans as your day to day programming. The SF45 plans are designed for athletes ages 45+.
Specifically for this test and our plan, to scale, you could give yourself enough time before your test to complete the plan twice.
First time through, use 75% of the prescribed load. Second time through, use 100% of the prescribed load.
– Rob
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I am a tactical athlete (National Guard Special Forces). After last year of COVID/loss of workout facility/lower back injury/just being lazy, I am attempting to get back into shape (mostly just due to being lazy last year). I am interested in the Johnny program as it seems to provide a good baseline without getting too specialized. I live out in Utah where road and mountain biking are prevalent. I would like to incorporate either of those into the workout program if possible. What do you suggest?
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I have a 14 year old son who loves to do my MTI Plans with me. However, I am currently doing the 1.5 Mile Improvement plan and after this, I am going to do the Military Athlete Endurance one. My son has been playing hockey for 3 years now and I’d like he to do a plan that would help him more with that sport. Do you have any suggestions? I would think it would have to be one to improve his core and add power to his legs however, I am not an expert. I just love to stay fit.
Thank you for any advice you can give!
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I’m starting Civil Affairs selection soon. I’m in decent shape but I want to be in peak shape before I leave. Do you recommend I start from week one and end at week six or start at week three and finish until the end?
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Start at Week 1, and then jump ahead to the final week in the plan for the week directly before you report.