QUESTION
I am a 24 year old Law Enforcement officer in the making (2nd of 3 years education/training) in Germany. Now, the third year will contain a lot of physical stuff and I want to be prepared for that. I am 210lbs, 6’3 and about 20%ish bodyfat. I run 1.55 miles in 12 minutes and can only do 20 consecutive pushups and ZERO (yepp..) pullups. Now I want to improve at all that. Especially being a better runner but I also want to be able to handle my bodyweight so obstacle courses and bodyweight exercises are easier for me.
Any idea what plan might fit these needs? Would be happy to get some help!
ANSWER
Start with the Bodyweight Foundation Training Plan – it includes both bodyweight strength work and running.
Also – fix your diet. Here are our recommendations.
– Rob
QUESTION
I went to your site to see if you have an RPAT workout plan and I didn’t see one. Lots of questions about the RPAT in the questions section but didn’t see a specific plan.
I have an RPAT as a graduation requirement for my upcoming school and I want to do really well to open up my possibilities to support SOF or Recon.
I used your OCS workout plan last year when I did the 10 week Marine Corps OCC class and I crushed the hikes and all physical events. I wasn’t the top of any bracket on fitness but I held my own as a 29 year old prior going up against 22-23 year olds. You guys make a great product.
Any suggestions you have for the RPAT are greatly appreciated.
ANSWER
Not just an RPAT plan, but both the RASP I&II and Ranger School Plans include specific RPAT training – which you could do without doing the rest of the programming.
– Rob
QUESTION
So it looks like I’ll complete the Back Country Big Game Hunting program six weeks before opening day. Any suggestions what I should do for programming during those six weeks?
ANSWER
Delay the start of the Backcountry Big Game Training Plan and do a 5 weeks of another plan (The first 5 weeks of Humility) before the start, taking week 6 full rest, then completing the Backcountry Hunting Plan directly before the season.
– Rob
QUESTION
I have browsed your website and the articles are very good. Here is my question:
I would like to participate in next years Bataan Memorial March. That gives me a year to get ready.
Can you help me develop a training program that will allow me to participate in the march?
I look forward to your response.
ANSWER
Plans/order in the Virtue Packet of plans until you 8 weeks out, then complete the Bataan Death March Training Plan directly before the event.
– Rob
QUESTION
Hampered by what feels like a never-ending chest cold, I’ve been slowly working through the appropriately-named Humility and wanted to get your thoughts on what would be an appropriate next program.
I’m a mountain fly fisherman, which just means a lot of hiking, crawling up and down rocks, and standing in moving water. I also play tennis and trail run, so general cardio is important to me, but due to past injuries, I also try to maintain a high degree of core strength.
ANSWER
Plans/order in the Country Singer Packet I – beginning with Johnny.
– Rob
QUESTION
Haven’t used your programming since I left the Marines in 2012. Glad to see you’ve grown so much! I’m using your athlete subscription and am looking for help on where to start.
I’m planning on going back into the military to attend Ranger Assessment and Selection (RASP). While I’m much stronger now than ever before, I’ve done little running or rucking. I likely progressed to rucking a bit too soon it added running miles too quickly and am dealing with a minor Achilles tendinitis issue. That being said, I plan on resuming training on May 27th.
Here are some of my numbers, please let me know if you need any more info for a recommendation on where to start as well as where to go if I’m hoping to attend RASP in 6 months. If this timeline doesn’t seem viable based on where I’m at, please let me know! I’ve only got one shot at it so I’d rather push the timeline back if need be rather than rush it.
25 year old male, civilian, 5’7” tall, 160 lbs
Squat: 300
Deadlift: 375
Bench press: 235
OHP: 145
APFT (4/22/19)
2 mile run: 14:17
Push ups: 66
Sit ups: 71
Pull ups: 20
At time of Achilles tendinitis coming up I had run approximately 9 miles that week and rucked 4 using 45#, for reference.
Thanks!
ANSWER
Start now with the RASP I&II Training Plan, then drop into the plans/order in the Virtue Packet, starting with Humility, then re-complete the RASP plan the 6 weeks directly before RASP.
– Rob
QUESTION
I just finished up whiskey v2 and was wondering what would be a good plan to start next? Thank you and I love the training plans, I used them while I was still on active duty and now as I’m starting my new career in law enforcement.
ANSWER
– Rob
QUESTION
My brother is in the military and has been using your plans for a long time (over 10 years), and suggested I email for your recommendations on my situation. I myself am ex-military, and last year I got poison Ivy while competing in a tough mudder race. Unfortunately I had a rare reaction where this triggered ankylosing spondylitis (a type of arthritis which effects the lower back and joints, especially the ankle and knee). Unfortunately there is no “cure” for this, but people do learn to live with it (especially through exercise).
The initial symptoms were bad (couldn’t walk), but over the year I have worked back up to 5 workouts a week. Prior to the injury my main training was run commuting ~4km twice a day, and P90X style workouts. When I tried these high-impact style workouts after the injury my knee sometimes swells up and/or my back starts hurting, this often puts me out for a few days.
Over the past year I have experimented with a variety of things which seem to work and I have been able to rebuild my strength + improve flexibility, which has helped reduce the symptoms significantly.
My current training plan is (for last 4 months):
- Starting strength (Mark Rippetoe) Monday, Wed, Friday
- Tuesday 30min Swimming: I learned to swim, as a cardio replacement for running.
- Thursday: 45min Yoga: I believe the flexibility and core strength is important for my type of injury.
- Other:
- Wed evening 60min kickboxing class
- Also bike 7km to and from work at a medium intensity (need to shower after)
This plan has been working well for me, my main criticism is that the Starting Strength program is extremely repetitive and lacks “intensity”.
My brother specifically suggested I try the country singer program, but he suggested I email you first for how best to find alternates for some of the high-impact activities (running, ruck runs, box jumping etc..). Could I alternate these for swimming, biking, other ideas? Also if I wanted to continue yoga, would you suggest just doing it on the weekend as a recovery day?
I have a pretty good home gym, with full barbell set and power rack, TRX, pull-up bar, dumbells, and kettlebells.
ANSWER
All of our stuff is intense – and most include hard gym-based work capacity efforts, so I’m not sure I’ve got anything that will work for you.
Based on you’re training schedule – you need more endurance and work capacity.
Given all that, I’d recommend you try the first week of Johnny – (click the sample training tab) and see how it goes and you recover. You could swap out the running for biking (bike 2x the prescribed distance), but I wouldn’t if I were you – I’d try to run/walk as needed and see how your joints do.
If it goes okay, continue with Johnny.
If not, continue with your current schedule, but complete our MTI Relative Strength Assessment Training Plan in for your strength work. This plan is assessment-based and deploys our Density Strength progression.
– Rob
QUESTION
I’ve started the SFAS Selection Packet after completing the APFT Improvement Plan. I was on week 5 when I strained my calf. I took some time off and attempted to resume training when my calf started giving me problems again during the first workout back. I sought care from Physical Therapy and they now have me doing a walk to run progression; it’s going slow due to recurring sharp/burning sensation and pain during and after the workouts.
I still want to train towards getting selected but I don’t want to cause any further setbacks to healing my leg. What exercises can I substitute for running/rucking/plyometrics? Or should I focus on other aspects of my fitness while my calf heals with PT and low-impact workouts (swimming)? I’m fairly confident in finding my way through the gym; would doing Big 24 (subbing the running) be a good idea?
Thank you for any guidance you can provide!
ANSWER
I don’t have a good answer for you. The problem with subbing in another exercise mode is the transfer to the mode that counts. You could bike, but at some point early on, any work biking will only make you better at biking, and won’t transfer to running/rucking at selection.
I’m not sure when you are attending selection, but if you’ve got time, do what it takes to get your calf healed up, and do other training. Big 24 will work.
– Rob
QUESTION
I will be finishing up Big 24 next week and am trying to find my next go. I did 3 of the Greek series then into Ultimate Meathead and currently Big 24. I would like to change it up a bit but keep my strength gains but get more TacSEPA. Your thoughts?
ANSWER
Whiskey from our LE Patrol/Detective Plans. Just updated this.
– Rob
QUESTION
Which limited-equipment plan would you recommend for me to do next?
I’m finishing up Johnny in a couple of weeks and then I’ll be without gym access for 2 months while I’m traveling in an RV. I have full set of dumbells and a 40# sandbag (I’m a woman). Usually able to find places to run. Finding somewhere to do pull-ups can be a challenge. I’ll be working out mostly outdoors. I’m not training for any specific sport this summer. I did Bodyweight Foundation, Moe, and Larry last year when I was without gym access.
ANSWER
Options:
Curly – the final Dumbbell focused plan.
Dolly – strength work is all bodyweight. Some of the work capacity and chassis integrity work may call for equipment you don’t have – so you’ll have to use the dumbbell equivalent of a barbell exercise or otherwise be resourceful.
Humility – and calls for a weight vest. You can use a pack loaded with a dumbbell.
Pull Ups? This is a tough one – but here are some substitutions: Renegade Row, Backwards Sandbag Drag, Bent Over Dumbbell Row.
– Rob
QUESTION
I remember a few months ago you talked about changing squat weights to save your knees. If I remember, you were shifting from mid-weight squats to either body weight or full weight. My question is this, does this philosphy change the way the quadzilla complex is completed, or do you still perform it with 25# DBs? Thanks!
ANSWER
Garbage Reps are those which deploy low or moderately loaded deep squatting movements as a mode of work capacity – for example, wall balls, or 95# Thrusters.
This work does not make you any stronger – so it’s not a strength effort – as well, from a work capacity perspective, it can be replaced with another activity (sprinting, box jumps, etc.) and achieve the same effect. We work to eliminate these from my programming as they may pre-maturely impact knee health.
The Quadzilla Complex is not a work capacity mode or event. It’s a complex of lower body exercises with a specific strength-building purpose, specifically, eccentric leg strength for skiing, or walking downhill under load.
All that being said, last we completed a study comparing the loaded Quadzilla Complex to the unloaded Leg Blaster complex – which both have the same eccentric strength goal. We didn’t find any significant difference, and as I update the programming, I’m working to replace Quazillas with leg blasters.
– Rob
QUESTION
I have been loving your workouts! I’m a certified personal trainer and I’ve been training a Ranger challenge team at Brigham Young University. I said a couple quick questions about your programming! I’ve been looking at a lot of them and I am wondering what the main difference is between your virtue series and Greek hero series? Also if you would have any recommendations between the two I would much appreciate it!
ANSWER
The Virtue Plans were built first, and I use them now as focused train ups for selections, and or to focus on certain fitness attributes for military athletes. The Greek Hero plans are designed as day-to-day programming for soldiers and SOF. They train multiple fitness attributes, but also include tactical agility – the Virtue plans don’t have any tactical agility programming.
– Rob
QUESTION
I need some help here finding the right packet, I’m in the marine crops and I’m an enabler comm guy. I’m currently doing your 1 lift per day and it’s always but I’m looking for a packet that works on strength, endurance what would you recommend. Thank you for your time
ANSWER
– Rob
QUESTION
I’m enjoying MTI immensely. Doing jiu jitsu workout, and it’s just what I was looking for.
1. I’m seeing some strength gains and psychological gains on the mats
2. The training flow is not confusing
3. Programming is easily accessible
4. Exercise vids for unfamiliar are excellent and accessible
“Downside” is which program to do next? I’m 49, white belt jiu jitsu,
love golf, and all sports (I’m a busy surgeon/dad/husband so not a lot of time to train—betw 30-60 mins per day realistically — you know the deal) Was thinking of re-doing the BJJ routine or going to Fortitude.
Anyway, really enjoying your enterprise.
ANSWER
Next? Given your time constraints, do Busy Operator I.
– Rob
QUESTION
Just graduated, and I’ve got 7 weeks til IBOLC. I’d like to maximize this time where I’m doing basically nothing to get fit and get mad gains. If at all possible, I’d love to pick your brains on what plan/plans would be best for my goals. I’m not sure if this kind of consultation is something you do, but I figured I’d shoot my shot.
I need to get significantly better at pushups/pullups, and increase my core strength, and if I can put on some muscle and lift heavier that would be a great bonus. I’ve got all the time in the world to train, but I don’t want to overtrain or have mutually exclusive programs going at the same time.
Here’s a litany of considerations:
1) Push-ups/Pull-ups suck (65 and 6 fresh on RPFT)
2) 12 mile ruck and 5 mile run are good
3) Sit ups are good but my core isn’t very strong
4) I’m trash at anything body-weight (pushups, pullups, flutter kicks, etc.)
5) Not super strong (6’4 210lb with 235 bench, 325 squat, 385 deadlift)
6) Flexibility is trash
7) Access to full gym
So far the Ultimate Meathead cycle, Bodyweight Foundation, 3-week pushup/pullup improvement, and the Chassis Integrity training plan have piqued interest.
Could a combination of these plans be used effectively? Would 2 a days augment the training? Threat of overtraining with meathead and bodyweight? Or is there a plan that already incorporates most of these things?
If y’all don’t do this kind of thing please feel free to ignore me, but any advice or instruction would be so helpful.
Thank you for your time,
ANSWER
– Rob
QUESTION
Your approach has fascinated me for years – so logical, focused and well-oriented. However, this first step is always hardest on one hand and one the other it seems that your philosophy is targeted more towards highly capable athletes. Which I am obviously not. Is there a programme for me though? I am very close to 50, not overweight, rather skinny-fat. I can manage 50 push-ups, 50 sit-ups and 17:00 min in Army Physical Fitness Test (though it is easier to go 45-45-18:00) and it shows how out of shape I am. I can devote 1-1,5 hours 3-5 times a week and would prefer body-weight or limited equipment (sandbag, barbell etc) type training. Would be wonderful to manage to say 70-70-14:00 in APFT. Not for some requirement reason but for my own wellbeing.
ANSWER
3 good options:
3) SF45 Delta
Of the 3, I’d recommend bodyweight foundation – it’s more interesting than the APFT Training Plan (more variety), and not as intense as SF45 Delta.
– Rob
QUESTION
I was wondering if there’s a Diplomatic Security Service plan or something similar to that?
ANSWER
Many US Marshalls, US Secret Service and others in similar positions follow our Gun Maker Plans designed for LE SRT/SWAT.
Start with Glock.
– Rob
QUESTION
I recently returned to your programming and I am now on my 3rd week of RAT 6. Very awesome program.
The main reason that I am writing this e-mail is to inquire as to whether or not, swimming workouts could be incorporated with this training program. I enjoy swimming 2-3 days a week, and in the MTI app, I found a very good Swimming improvement plan training cycle.
I just wanted to see, what your thoughts with incorporating these two programs together?
ANSWER
Our Pirate Series Plans incorporate swimming.
– Rob