QUESTION
I wanted to ask a question regarding Humility V3. I find with the burpee intervals, by the last couple of rounds, I can’t meet the interval anymore. I end up doing burpees until the rep count is over. With all the other assessments and the intervals associated with them, while still very challenging, I’m able to meet or even beat the time standard. Meeting rep goals is not an issue either. Is this OK? Thank you in advance.
ANSWER
Increase the interval from 90 seconds to 120 seconds.
– Rob
QUESTION
I was wondering if I could get some help on selecting a program. I’m planing on running my first Xterra triathlon(1mi swim, 18mi MTB, 10k run) and I’m quickly realizing that programing myself may not be working optimally for me. I have used your programing in the past and it has never failed in preparing me. So I was wondering if there was a program that you feel would be a good fit.
ANSWER
– Rob
QUESTION
I am looking to get started again and looking for a plan to start up.
I want to train for hunting but I think the full back country hunting plan is more than I need. I hunt weekends and stay within 3 miles of the road. And live close enough to the hunting grounds I can sleep in my own bed every night.
Looking to be prepared for big day hunts and heavy pack outs but no multi day stuff needed.
ANSWER
Plans/order in the
Wilderness Packet for Wilderness Professionals. These plans are designed as day to day programming for game wardens, field biologists, Mountain SAR teams, etc, and have a significant mountain endurance component.
– Rob
QUESTION
I completed the Bodyweight Foundation plan and really loved it. I’m in the middle of the Bodyweight Build plan and love the ruck runs. Was looking at your plans for my next move and saw Humility. Would you guys consider that a good progression? Thanks!
ANSWER
Yes.
– Rob
QUESTION
I often have trouble training without a specific plan or goal in mind, so I love your programming. I am looking at some of your longer training packets, intrigued by the near-year-long program design. I also like the idea of having the goal of finishing that long of a stretch of programing. I love being in the water and would like to have swimming be part of my training regimen (as pools are starting to open again in my area).
Having said all that, the BUD/S or CTT/PJ/CRO packets piqued my interest. As I’m not actually training for BUD/S or PJ selection, the heavy ruck runs seem more than I need/want. With that in mind, I dig the Greek Hero packet, which doesn’t have the heavy ruck runs and has TAC SEPA training. I’m wondering if you have any advice on how to integrate swimming into the Greek Hero program (aside from simply repeating the swim improvement program). Maybe an alternate combination of plans from Greek Hero and the SOF packets? Or would it make sense to just stick with one of the SOF packets and simply scale back the ruck running distances/times/weight?
I noticed the Pirate Packets too, but I feel I dont’ have the baseline stenght/fitness to move right into those. The progressive aspect of the SOF packets is part of what interested me about the those plans.
ANSWER
These seem to check your boxes.
– Rob
QUESTION
Your new
power-based endurance training plan launch looks really interesting! I work for a wildland fire agency that uses the dynamic WFX-Fit assessment instead of the pack test.
I recognize that there are lots of different low(er)-equipment work capacity events in your programming, including forestry-specific training plans. That said, would you recommend other types of metrics to stand in for power, like calorie counts generated on treadmills or fitness apps or distance traveled?
Thanks for your excellent programming, and for your advice.
ANSWER
You can use any metric. The beauty of power is it’s not based on environmental factors. For example, if are cycling and you do your assessment with a following wind, and then use your assessment time and a distance-based progression, it’s possible sometime you’ll be riding into the wind, which will throw your prescribed pace off.
Closest to power is heart rate.
– Rob
QUESTION
I just purchased my athlete’s subscription and I’ve just completed week one of the body weight foundation. Loving it so far. I’m active duty enlisted Air Force looking to get selected/commission for STO or CRO in about a year and a half time frame. I’m looking for your recommended progression through the various programs offered. I’ll be looking to take my official AFSOC PT test that will be submitted with phase I application about a year from now. I was going to mirror the CCT/PJ packet program similarly and just replace the PAST program with the AFSOC pt test program, and then at the end use the Phase II selection prep rather than PJ/CCT. So my plan was kind of as follows:
1. Body Weight Foundation
2. Military On-Ramp
3. AFSOC PT Test Prep
4. Valor
5. Operator Pentathlon
6. Humility
7. Big 24/Swim Improvement
8. Phase II STO Selection
Looking for feedback based on the time frame and my goals. All of these programs are kick ass and I would like to take advantage of your knowledge and experience to best prepare. Thank you for your time.
ANSWER
Only change I’d make is to replace Big 24 / Swim Improvement with
Barbossa.
– Rob
QUESTION
I’ve got a quick question about your 50 mile ultra-marathon training plan. I would like to use it to prepare for a 45ish mile race 13 weeks from now. I noticed that the plan is only 8 weeks in duration. How can I use it to best utilize the time I have? Should I continue my normal training schedule (35-40 miles per week with about 4-5K of vert) until 8 weeks out or should I repeat sections of the plan? I ran the 50K distance several times (sub 6 hours on hilly courses) last year if that helps.
ANSWER
– Rob
QUESTION
A couple of comments, kudos to you and a question or two…
I wanted to reach out and let you know that I completed the Bataan Memorial Ruck (virtual) yesterday, and then some…I finished the 26.2 and said to myself “30 miles is in reach,” so I made a sock change and busted out the last 3.8 with a headlamp.
Your Bataan program was key! Throw in good nutrition during the ruck and some proper advance planning and it was a success. In all honesty, I never even got into a “gut check” mode and, get this, aside from a couple of swollen tendons in my ankles and a new blister or two, I don’t even have so much as a sore muscle.
Thank you very much for the Bataan programming. It works.
Now to the questions…
I want to do a 50 mile ruck in a day next year (if I’m feeling chippy, maybe 61-ish like the men at Bataan). Would you suggest that I add a month to the existing Bataan program culminating in a doubling of distance during the last month of training? Alternatively, is there another plan that would work better?
Thanks in advance for your thoughts.
FWIW, I’m back on to training for my sheep hunt in August if the damn border with Canada opens..
ANSWER
Good luck on your sheep hunt!
QUESTION
Do you have a program like fortitude (squat cleans, squats, bench, long-runs) but that has hinge lift progression?
ANSWER
Big 3 + 5-Mile Run Program. You’d need to add power cleans.
– Rob
QUESTION
I had a question on the “gladiator program”, would this program be good for an infantryman i would include rucking on the weekends. I’ve done the barbell complex many times and I love it I feel like this benefits me to my job. Would you recommend doing this program for a national guard infantryman/police officer? If not i appreciate your honesty and professionalism that’s why I use your guys stuff.
ANSWER
Sure … just watch for overtraining.
Gladiator is intense and awesome.
– Rob
QUESTION
First, I wanted to say kudos and thank you for the work you do putting together all the plans/sessions. I’ve used your programming on and off since being introduced while on deployment to Afghanistan ~2011 (operator sessions, Rat 6, APFT improvement, bodyweight foundation, etc.) and it’s been great. That said, I took a bit of a hiatus from working out regularly and didn’t start back up until November 2020 right as gyms were shut down in the UK where I’m currently stationed. Since then, I’ve completed the bodyweight foundation plan twice, took a few weeks to focus on mostly running, and am now on week 6 of the gym closure and week 5 of the core strength bodyweight only plans. As the gyms are finally opening back up, I’m hoping you could recommend a good plan, or if you think that I should jump right into the operator sessions. Thanks in advance.
ANSWER
– Rob
QUESTION
I just completed Gladiator and liked it a lot.
Could you recommend my next plan? So far, Johnny and Big 24 have caught my eye.
My goals are to get stronger and faster and lose 15-20 lbs. So, leaner. I’m a Paratrooper and I’ve found that being light is an advantage.
Thanks for any help you can provide!
ANSWER
– Rob
QUESTION
I am looking at doing the 18-xray program with the army and want to make sure I am selecting the right program for myself. I am planning to ship out for basic in early July and want to make sure I am in the best shape I can be in when it comes time for selections. What programs would you recommend?
If you need any more information please let me know.
ANSWER
By my count you have 11 weeks.
Weeks. Plan
– Rob
QUESTION
I’m inquiring to learn more about your programs. I am an USMC OCS candidate going up for the July board and hopefully going to the fall (OCS 238 class). My current stats are a 287 PFT with 9 pull ups, 148 crunches and a 21:25 3 mile.
I am trying to decide on possibly exploring a new program to follow. While my goal is to get a 300 PFT, I want to ensure I am doing the right things to succeed for the total of 10 weeks come the Fall. I belong to a CrossFit gym and I do enjoy their workouts, but I want a more tailored fit as I cannot go to their offered class times.
I saw there are several options, such as the USMC OCS prep, TBS prep and just the PFT prep. If I was to choose one of these, are they to be done alone, or should they be supplemented with a lifting regimen?
I did a reflection on my current workout scheduling and I feel like I am spending too much time trying to decide what to do vs actually just doing it. Right now I lift 3-4x a week, along with body weight workouts 5x a week and running 3-5x a week, but do not really follow any plan. I love running, and I understand that aspect the best, but for lifting and overall translating that to things that will help me as a Marine in the future is what seems to be slowing my progress.
ANSWER
You’ll want to do the programs alone.
Right now I’d recommend you do
Humility, followed by
Fortitude. Drop out of Fortitude 3 weeks before your July Board (if you have to take the PFT) complete 3 weeks of the
USMC PFT Training Plan, then go back to Fortitude. Follow Fortitude up with
Valor.
– Rob
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