Q&A 6.10.21

QUESTION

I’m a 51 y.o. L.E. Investigator in relatively good shape.  I work out three to five times a week.  Last November I was diagnosed with asthma just prior to having COVID.
My lung capacity/function has greatly diminished compared to previous years.   My cardio since developing asthma has suffered, as you can imagine.
We just did our annual P.T. test and my 1.5 mile run was 18:42.   What plan would be good for overall improvement and fitness maintenance?

ANSWER

Since you’re training already, a good place to start would be the Big 3 Strength + 2 Mile Run Training Plan.
Follow it up with the plans/order in the Spirits Packet for full-time LE Patrol/Detective.
– Rob

QUESTION

After completing the Big 3 + 2MR improvement plan I saw impressive improvement in total body strength (my ultimate focus during this program). Specifically, I saw a PR increase in the back squat from 325 to 385, a 305 deadlift increase to 350 (I missed 365 at the top of the lockout from failed grip), and an increase in bench from 205 to 250 at the end of 7 weeks. However, my overall goal was to hit a total of 1,000 lbs. I fell short but am close.
Where do I go from here? Do I take a deload week and jump into another 7 weeks of this program or focus on my weaknesses like upper back strength, hamstring durability, and grip strength before returning to the Big 3? Perhaps another program?
Please advise and thank you for all you do.

ANSWER

If your goal is 1,000 – that would be my best recommendation – week rest and repeat Big 3 Strength + 2 Mile Run Plan – knowing you won’t see the same gains the 2nd time through. You should still increase, but not as much for each lift.
Also – I’d cut the intervals on Tues & Thurs and just have complete rest for those days.
– Rob

QUESTION

I don’t have a clear cut direction, I just want to be a monster! Suggestions?

Currently I use gymnastic rings for upper body I practice BJJ I mix lower with kettlebell and barbell workouts.

ANSWER

Options:
2) Johnny – Intense, multi-modal training plan which concurrently trains strength, work capacity, chassis integrity (core) and endurance (run)
– Rob

QUESTION

I love what you are doing…watched lots of you tube. Just received one of your sandbags (awesome!)…going to order another one.
Ya, just glancing through your offerings.  2 reasons….
1)I have a 13 year old son that really enjoys sports (football, basketball, martial arts) and is starting to get interested in working out.  I really like the functional movement stuff you do and was wondering some sandbag stuff for him?
2) I’m 51, lifted for 20 years—then shifted over to cycling and swimming—no running on 3 knee surgeries.  I’ve been playing around again in my home garage gym with sandbags, kettles etc…so looking for something challenging that will incorporate some heavy breathing.
So, yes I guess maybe if you could point me in a few directions of your offerings for the above stuff ?

ANSWER

1) You’re son can complete any of our sandbag plans …. you just need to downsize the sandbag. I’d recommend 30 or 40# … keep it simple. Better would be to start with the Bodyweight Foundation Training Plan – which deploys an initial assessment and automatically “scales” to the individual athlete. You could do it alongside him and both be pushed.
Options:
1) Limited Equipment Tribe Plans – starting with Apache. You can sub in your cycling/swimming for the endurance work
– Rob

QUESTION

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.

ANSWER

– Rob

QUESTION

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?

ANSWER

I’m sorry – I’ve never studied this or developed a standard.
– Rob

QUESTION

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.

ANSWER

Given what you know about the selection, yes, I’d recommend our Smokejumper Selection Training Plan the 8 weeks directly prior to selection.
The Smokejumper Plan is no joke … so immediately prior to beginning that plan I’d recommend you work through as many of our Wildland-Fire specific base-fitness training plans as possible. These are found in the Wildland Fire packet.
When you start training fall/winter, follow the Wildland Fire plans in order, beginning with Blackwater, and continue them until you’re 8 weeks out, then drop into the Smokejumper Selection plan directly before selection.
– Rob

QUESTION

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.

ANSWER

Congrats on getting into the FBI!

I’d recommend completing the FBI Academy Plan now, then dropping into the plans/order in the Spirits Packet for LE Patrol/Detectives, then repeating as much of the FBI Academy Plan as possible directly before reporting.
– Rob

QUESTION

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.

ANSWER

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


QUESTION

Looking at starting the B24 for general strength gains.  Looking to supplement with a running program as well to maintain endurance,etc.  What do you suggest?

ANSWER

Best not to cobble together plans. Rather than Big 24, I’d recommend the Big 3 Strength + 5 Mile Run Training Plan.
– Rob

QUESTION

I was curious which programs might be good for me.
Iraq vet with no gym access. I have 2 dumbbells, 1 kettlebell, a pull up bar, weighted vest and can ruck.

ANSWER

I’d recommend the plans/order in the Tribe series for limited equipment, starting with Apache.
You’ll need to build yourself a 60# sandbag.
If not – another option would be to start with our Bodyweight Foundation Training Plan. 
– Rob

QUESTION

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?

ANSWER

You can replace the running in the plan with biking. Assume you’d run 10 min-miles, so if the plan calls for a 5 mile run, bike for 50 minutes.
– Rob

QUESTION

Currently working through the Gun Maker program. Just finished Beretta and about to begin H&K.
I’d like to add an additional AM session three days per week for hypertrophy. Do you have any suggestions for how to add this in and what sort of split it should be?

ANSWER

Tue, Wed & Sat.
I wouldn’t do any lower body hypertrophy.
For upper I’d recommend …
Tue: Arms/Back
Thur: Chest/Shoulders
Sat: Arms/Back
– Rob

QUESTION

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!

ANSWER

My semi-pro hockey players complete the Dryland Ski Training Plan alongside my pro skiers. There is a lot of transfer.
– Rob

QUESTION

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?

ANSWER

Start at Week 1, and then jump ahead to the final week in the plan for the week directly before you report.

– Rob

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