Q&A 6.18.20

QUESTION

I was doing your body weight foundation sample plan this week. I am going to buy it and finish the plan but I am training to go back to SFAS in October/November and was wondering what other plans I could do until then when I have limited equipment, kettlebells and barbell. I have your sfas training plan but think I need to build back up to it to avoid injury.

ANSWER

Add a sandbag and a ruck and you should be set to move right to Humility, Fortitude and Valor before the Ruck Based Selection Training Plan.
Skip Bodyweight Foundation and move to Humility.
– Rob

QUESTION

I just started the kettlebell strength workout. Where I work out 5 days a week. I usually spend my weekend, rock climbing mountain biking other outdoor activities. My question is should I take any days off over the weekend.

ANSWER

No – not unless you’re not recovering.
– Rob

QUESTION

I have been looking at your programs for awhile and have a few questions. I am currently in federal law enforcement looking to start a second career in the military, my goal is to prepare myself for SFPC/ SFAS. A little about myself I am far exceeding all PT standards for my age (29) and I am very active and in shape. I just am not sure what program would suit me best Initally to start my training for SF. I do not have much experience with rucking so I know that will be a priority and I want to increase my weekly running mileage efficiently and minimize potential injuries. If you could lend any suggestions for a particular plan or a combination of plans I could use I would be grateful!

ANSWER

Complete the plans/order in the Ruck Based Selection Training Packet which is specifically designed for SFAS.
– Rob

QUESTION

My son is 25 years old.  He is a former wrestler and played football and is looking at joining either the Army or Air Force in the near future and needs to loose about 40 to 50 lbs before he can sign up and get himself physically ready for either branch.  What program would you suggest for him to purchase and with limited equipment?

ANSWER

– Rob

QUESTION

I have an opportunity to (potentially – fingers crossed and boss willing) attend the Norwegian Army’s three-week SERE course in 90 days’ time. The entrance exam requires an 8km 25kg ruck run in 64 minutes, a 200 meter swim (not timed), and a 10 minute water tread, both in uniform. Due to COVID-19, no gyms or pools are available, at least for the next few weeks. Current COVID PT is mostly biking 40-80km weekly, and some body weight, but I do have quite a lot of experience with carrying weight over ground in years past. Thanks.

ANSWER

I’d recommend the Air Assault Training Plan – it’s limited equipment, rucking and bodyweight focused and include ruck and run assessments. You’ll need to build a 60# sandbag – be resourceful – my first was an old dufflebag full of sand!
– Rob

QUESTION

Looking for a simple workout to gain body mass. Am currently active duty so maybe something that incorporates general strength conditioning as well too.

ANSWER

– Rob

QUESTION

What’s the best/right kettlebell plan.  I only have signaled kettlebells.

ANSWER

– Rob

QUESTION

I want to start exercising, but I can barely make 20 push-ups and run 10 minutes. Could I start with the following plans?

  • 3-Week Push Up & Pull Up Improvement Training Plan
  • 2-Mile Run Improvement Training Plan

ANSWER

Best not do two plans at once – better would be to complete the Bodyweight Foundation Training Plan. Complete the prescribed running in the plan as a run/walk as needed – but do the prescribed distance.
– Rob

QUESTION

First off I just want to say that I love your programming but I have some questions about it. I’m going to be attending MARSOC A&S on August 6th, so I was planning on starting the A&S prep plan 9 weeks out, but due to an injury and subsequently the COVID 19 situation I was unable to lift heavy for around 3 months and naturally I’ve lost a lot of strength, now I’ve only got a couple of weeks to work on building it back up until I start the prep plan, and while I’m not concerned about my actual numbers for lifts but I am worried about the lack of strength being a detriment to my ability to help my team and possibly allowing for more injuries to occur. Would you recommend doing a minimal strength routine once or twice a week just to try to maintain some strength going into selection? Thank you in advance.

ANSWER

No …. the MARSOC A&S Program is too intense. As well, you’re right and strength would add some durability, what will make you the most durable is being sport-specifically fit for selection – which is what the MARSOC plan does.
– Rob

QUESTION

I’m a police officer (patrol) who has been doing power lifting for 5 years. I went for a jog Saturday and could only go for 3/4 of a mile before having the stop. I definitely need help. Which program would you suggest to get me to where I can run a mile again? Thank you.

ANSWER

Walk/Run the initial assessment as needed – but do the entire distance for this and all the intervals.
– Rob

QUESTION

I have a request for some guidance reference training plans, to give you some background on myself
I’m a 46 year old Army Sgt Maj from Ireland I’ve been very active all my life and keep in good fitness. I’ve previously used the busy operator plan. I am looking for a plan which will keep me moving forward and developing my strength and speed. I have access to KB 16,20,24,30 a 40 kg sand bag,pull up bar, weighted vest which can be adjusted to 20 kg also I have access to a hilly running area mid week while at the weekends a flat area.
I want to improve my overall strength speed for 2,5, 8 mile ruck and run times. Sometimes when I’m adjusting my training I think I want to be Superman because I want to be strong on the pull up bar fast running and strong with a ruck. As a Army Sgt Maj I try to inspire the next generation of leaders so when they see me train hard and do well in military competitions it inspires them to do better. What plan would you recommend to me in order to keep improving.

Thanking you in advance for your assistance in this matter.

ANSWER

I’d recommend you start with the Sandbag / Weight Vest / Dumbbell Training Plan.
Email back after completion.
– Rob

QUESTION

I’m hoping you might be able to point me in the right direction for which workout plan(s) to complete based on my goals/current level of fitness.  I’m a 31 yr old former Marine that has been out of the service for 4-years, but I’m now planning to join the Army and attend SFAS sometime in the next 10-12 months. I’ve maintained a decent level of fitness over the past few years through running, hiking, bodyweight/TRX workouts (3-5 times a week), but I haven’t been doing much functional strength training or military-focused training until recently when I renewed my membership with MTI and started doing the Gym Closure Plans.  I’m planning on doing the SFAS/Ruck based selection plan 1-2 times before I attend the course, but I’m curious if there is a specific workout plan (or plans) that you’d recommend I complete over the next 6-7 months to build a solid foundation before completing the SFAS plan (or if I should just do the SFAS plan as many times as possible).
I’ll probably be 32 yrs old when I attend selection, which I know is considered “old” for someone going through SFAS.  Therefore, I want to build a very strong chassis and make sure my body is prepared to handle the rigors of selection without “old man” injuries.
Thank you for all the help and the outstanding training plans!

ANSWER

Not sure your exact SFAS date, but I’d recommend completing the Ruck-Based Selection Training Plan, then completing the 7-week Fortitude plan, followed by the first 5 weeks of Valor, then repeating the Ruck-Based Selection Training Plan directly before selection. By my count, this is right about 7 months of programming.
– Rob

 

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