QUESTION
First off, I wanted to say your Navy PST programming was great and really worked out my weaknesses in my sit ups and run time and I attribute it to getting my SEAL contract a few months ago. I wish I knew about your programs years ago. It would’ve saved me a lot of time.
Long story short, I got medically separated for a upper back injury that I got a week or so before I went in. It’s healed now, it was mostly just a muscle strain/injury that was solved with medicinal massages, and appropriate mobility/rest. I could technically go back into the Navy in a month with my separation code, but I’m looking at more 6+ months due to family and just life happening.
Onto my question, I noticed I wasn’t as hardened a runner as I would like, or as good at treading as I needed to be. I’ve been considering starting Fortitude then Humility and then back into the BUDs prep program realm after those. Is that a good idea? I also lost a lot of muscle mass in one month of basic, not that I’m trying to be bigger or anything (I’m 6’3, 218lbs) I’d like to be lighter and fast. But given I don’t have a huge knowledge of strength and conditioning, should I start a more strength focused program to build back first and then move into the body weight/endurance side? Sorry for the longwinded question. Just trying to figure out the smartest path.
Thank you for your time and what you do.
ANSWER
– Rob
QUESTION
Last summer I started training for USAF TACP. I took elements of your TACP program and mixed them in with my own (limitations on equipment, etc. required a hybrid approach). Unfortunately, in November I tore my Bicep and had tenodesis surgery in December to repair the torn muscle (it required some cutting, drilling, and a considerable amount of pain). I’m finally starting to get back into training and looking to get back into reaching my goal. Prior to my injury, I was pushing 70+, Pulling ~20, sit-ups ~70, and running around 10:00 in the 1.5 mile.
Now, given that it’s been awhile and my arm tends to feel like a wet noodle after a workout, I’m pulling a shaky 4, pushing ~40, and sit-ups are returning slowly (~60).
My current workout routine to get my baseline fitness back is a mix of running and weight lifting at my apartment gym.
Running 3 Miles on Off-days
Lifting 3 times per week: Three sets, with dumbbells
- Bicep curls: 20# (40 reps – alternating)
- Chest Press: 35-40# per arm (20 reps [35# is max in right arm])
- Dead-hang Pull-ups: 3
- Cable machine: 50# Squat rows (30 reps)
- Bent rows: 30# (20 reps)
- Shoulder shrugs: 35# (20-30 reps)
- I have no idea what it’s called, elbows in, arms parallel to the ground, weights in hand, squeeze shoulder blades and arms come outward. 15# (25 reps)
- Some band work gets incorporated for additional resistance training
- In-between reps I typically do squats and lunges with 20-30# in each hand.
Rinse and Repeat
I feel that for someone who less than six months ago had the long-head of their bicep detached and drilled through their arm, I’m doing okay, but I know I’m not as efficient as I can be. I’m also the biggest danger to myself.
TLDR Question: Is there a program that will safely build my baseline back to where it was? I get frustrated looking in the mirror knowing where I was, and I’m still determined to reach my goal of TACP (ANG). I’m also in the recruitment pipeline for FLETC as a DSS SA (I figure train for TACP and FLETC will be a breeze – assuming I make it through the last phase of that recruitment process).
Programs I’m looking into:
- dumbbells, cable machines, alice pack with sandbags.
I was working with a Crossfit gym prior to my injury and was considering going back, I’m not sure how “safe” it is given the injury and the dynamic movements required, but the owner of the gym has been in constant contact checking in on my progress since the injury. It’s a good team there.
Any advice would be appreciated it. I’m still new when it comes to working out seriously, all I’ve ever done is what’s required to pass the AFPFT and obviously my aspirations require more. Love the service you provide, and I apologize for the long email.
Thanks,
ANSWER
From our stuff I’d recommend our
Single Limb Strength Plan – and that you load your bad arm as heavy as it can go, and your good arm as heavy at it can go.
Also – no reason you can’t significantly pick up your cardio and endurance work. A good combo would be to combine our
5-Mile Run Training Plan with the single limb strength plan – doing 2-a-days, and skipping the strength work in the running plan.
– Rob
QUESTION
Can you tell me if I start doing a hiit program 3 days a week, when could I start seeing results on the scale?
ANSWER
80-90% of fat loss is diet related. You can’t outwork a shitty diet. So, no, I can’t tell you – it depends on if you have the discipline to clean up your diet.
– Rob
QUESTION
I’m still doing physical therapy for my arm surgery this past January,but I am looking to start getting back into shape. I have the arm injury program,and I’m wondering if Inshould start with that,or something else? Also,towards Oct/November,I want to start training for a law enforcement pft, which mirrors the FBI pft plan you guys have. Is the FBI plan what I should use after the arm injury plan. I haven’t worked out in over a year,due to injury and recent surgery. My end goal is to max the police pft, 300 m run, 1.5 mile run, max pu & su in 1 min.
ANSWER
– Rob
QUESTION
I am set to begin the Relative Strength Assessment program as per your recommendation. Due to a non dominant side shoulder injury ( no tear, or rips, ortho believes it is just pilled muscle, and due to my work, etc… rehab is on my own ), I am unable to do traditional pull ups. I can do neutral grip pull ups but still have shoulder issues and struggle with those.
Is there any exercise I can do in place of pull ups for the time being, until shoulder is able do withstand the motion/pulling, etc… ?
ANSWER
Bent over barbell rows. Work up to your “safe” 1RM (be smart with your shoulder), and then follow the same rep scheme/progression as the bench press and front squat. Be smart.
– Rob
QUESTION
Sir, I work for the Des Moines Fire Department and recently went through the programming you have set up for the academy. I like the volume and specific loading that the program details that pertains to where the loads would be for job specific tasks. However, I did notice that when I was done with academy my big three had decreased significantly in weight. My question is how do the programs compare? I’d like the best balance there is, if there is such a thing. However, I’ll always pick volume over loading. If you could email me when you have a moment I would greatly appreciate it.
ANSWER
I don’t understand your question.
I will say that you’re a firefighter, not a powerlifter, and that is a significant difference in terms of fitness demands, and time spent training.
Our
Big Cat series of plans are designed for full-time firefighters and should be the focus of your day to day training.
It’s okay once in a long career to split off from mission-direct training to focus on other stuff – whether it be a powerlifting competition or an ultramarathon, but you should always return. Job-related fitness has to be the focus of your physical training.
– Rob
QUESTION
I’ve been trying to improve my 1.5 mile time but since training by myself didn’t help I purchased the Cooper test-Plan. Ran the 1.5 mile two days ago and my time was exactly 12 minutes (it usually is). Now, today I wanted to do Session 3 of Week 1. Did the warmup, bodyweight exercises, the 300m run (1:01) and the 3x 100m full effort sprints. Now, after resting 5 minutes I wanted to do the 800m intervalls (maximum time 3:37). But I couldn’t do it. Took me almost 4 minutes to run the 800m. My legs were already really tired from the exercises before. This isn’t supposed to happen, right? Do I need to pick lower 800m intervall times? Or am I doing something wrong?
ANSWER
This depends upon your incoming fitness.
As your fitness improves, your recovery will as well. Just run as fast as you can if you can’t make the intervals. What would be a problem is if you don’t increase 1.5 mile time on the next re-assessment.
– Rob
QUESTION
I am very interested in purchasing some of your programming, but I’m having trouble deciding which one and was hoping you could give me some guidance. I am currently working towards joining the National Guard and have an APFT upcoming that I would like to do well on. However, I work as a professional firefighter and would also like to continue to lift weights and improve my overall strength and conditioning. I have considered one of the Greek Hero series with one that has a slight emphasis on endurance or the APFT program. I understand that I may have some conflicting goals, but what do you feel would be the best program for me to choose? Thank you in advance for any help.
ANSWER
Focus on the APFT and start the
APFT Training Plan 6 weeks directly before your test. Between now and then you can do one of the
Greek Hero plans – Hector.
– Rob
QUESTION
I do obstacle course races; however, lately I have been falling behind the pack. Clearly what I am doing is not working. I am 38 and a small but tall build. I need some programs to get me back on track. Running is a weak point for me and I am attempting to get my Spartan Trifecta this year. I have completed the Super, and did the Sprint yesterday (I am not pleased with my performance so I am not accepting that as a finished race and will redo it in November), and I have the Beast in October. I figure I have about 20 weeks until I run the Beast. I plan on doing your medium distance plan leading right up to that point but I feel I need to build up to that. What plans would you suggest for the 13 weeks prior to me starting the medium distance plan? I have been the weak link in the past 2 races on my team whereas last year I was leading the way, and I am tired of being the weak link that holds my team back.
ANSWER
– Rob
QUESTION
I am interested in the CFT program but would like to ease into it since I am currently only running 2x a week with cross training 1x a week with pull-ups and crunches daily. What are your thoughts on preventing overuse by starting your CFT program? I am able to stretch it out over 2-3 months.
ANSWER
You could alternate days – CFT one day, other stuff you’re doing the next.
– Rob
QUESTION
I’m a fit military female about to deploy to Afghanistan with the SOF community looking for advice in designing a 1-2 session a day session plan(s) focused on strength, mobility and endurance. I downloaded the urban conflict and Afghanistan pre-deployment and have been working on those intermittently but am looking for a more gym focused routine. I downloaded the athlete subscription and was overwhelmed with the amount of workouts so wanted to reach out for guidance.
I have great all around endurance and love to run (sprints and distance). I have recently gotten into power lifting (working on the wendler program) which I enjoy and would like to dive more into by integrating it into one of your plans. Balance, core and mobility is very important to me as well to avoid injuries and have dynamic, tactical strenght. I have loved the sandbag workouts. My mission set while deployed will consist of long walks under kit (but no ruck) across Afghanistan (in a female engagement team like position) which I already have the strenght and would like to build upon. I will have access to a gym both CrossFit style and with machines and will not have a ruck but have a weight vest.
What would you recommend as 1-2 plans to hit up next and maybe what to follow on after?
ANSWER
Plans from the
Greek Hero Series,
Hector, then
Apollo. These plans concurrently train strength, work capacity, endurance (ruck/run), tactical agility and chassis integrity (core).
Follow these up the remaining plans in the packet … Achilles, Ulysses, etc.
– Rob
QUESTION
I am out of condition but looking to do a 12 week expedition in October. I am not sure where to start with you programs. I can run 5km in 40 mins unweight, do 3 pull ups and 10 push ups. My core strength is ok, but my flexibility is terrible.
The expedition training is with gap force:
Would you recommend humility? Or a mountain program?
I plan to join a local gym to do some of the training.
ANSWER
Email back after completed.
– Rob
QUESTION
Over the next couple of months, I will have more time to work out and sleep. I was considering starting a program where I worked out twice a day. What are the pros and cons of working out twice a day and is there a good program on MTI that structures for twice-a-day workouts? Thank you for everything that you do.
ANSWER
Pros/Cons? You improve fitness by resting after training. Rest is as important as fitness training.
Our programming only designs 2-a-days for events which will push athletes throughout the day. A good program to look at is the
Ruck Based Selection Training Plan, which includes multiple 2-a-days as well as long weekend rucks.
You could also pair two programs and complete them concurrently – one in the AM, one in the PM.
– Rob
QUESTION
My son is going to be doing the SARC pipeline in the Navy and would like to up his fitness level, by training this summer for fall boot camp and courses to follow. can you recommend which course to do? I will be signing him up this week for your unlimited program.
ANSWER
Plans/order in the
Pirates Packet – these are designed as day to day training for military and LE SOF units with water-based mission sets – and include swimming.
– Rob
QUESTION
First of all, thanks for the great training tools. I love the access I have to all the different programs!
I just started the ultimate work capacity program and I was curious if I should alter the suggested diet you mention for several of the other programs (low/no carbs w a cheat day). Any benefits in adding more carbs w this workout?
ANSWER
You can add more carbs without adding bad carbs. More carbs = veggies and fruit. Our dietary recommendations don’t limit your caloric intake, just the foods you can get calories from.
Stay away from bad carbs … wheat, sugar, etc.
– Rob
QUESTION
I have completed the Q course and have about 3-4 months before I receive orders to group and am looking for a good program for the summer. Is there any programs you could recommend? I was looking into the Greek Operator plans. any help will be appreciated Thank you
ANSWER
– Rob
QUESTION
Back when I started putting together a garage gym, I had acquired a large tractor tire. I did use it for some time but since I started in on your programming, it hasn’t moved. I’m getting ready to move and need to determine whether or not it comes with me. Do you suggest keeping it for the new gym? If so, how can I work it into the LEO work outs. I’ve been working through the spirit series as of late.
ANSWER
Up to you. You could use it as a total body core movement for chassis integrity circuits, step ups, etc.
– Rob
QUESTION
I need to improve my 1.5 mile time. It is about 11:30 at the moment. Should I go with “Coopertest”, “Running Improvement”, “2 Mile Improvement” or something else entirely?
ANSWER
– Rob
QUESTION
I’ve encountered a bout of “golfers elbow “(medial epicondylitis).
I’m still pushing through the program but feel it slightly on pull ups and moreso on over head pushes. I’m doing home PT:
-Flexbar – isolated eccentrics
-Stretching w/message on direct sore bone/tendone
– compex ems on forearm
Looking for input on PT and pushing through program or stop to recover or
ANSWER
I can’t answer your specific question, but in general, we advise to continue to train if you’re hurt, but not if you’re injured.
The difference?
“Hurt” = training won’t make it worse.
“Injured” = training will make it worse.
– Rob
QUESTION
I am a squad leader on a wildland fire crew. I have a young FFT2 (rookie) that has flat feet and has trouble building base cardio to keep up with the rest of the crew. I struggle to suggest any program because of his flat feet and I do not want to injure him or exacerbate his condition. We do not screen for flat feet and as long as the FF can pass the pack test, they can fight fire. I have been using your bodyweight programming with our crew but his flat feet can’t sustain the loading during the leg blasters and running seems to cause the most pain. Do you have any suggestions?
ANSWER
You’re asking a medical question neither you nor I can help with. Flat feet are a disqualifier for many military units for this reason. All I can offer is he see an ortho and get fitted for orthotics.
Wish I had more.
– Rob
Subscribe to MTI's Newsletter - BETA
