QUESTION
I wanted to let you guys know I completed my SWAT selection (about 36 hours of PT and shooting events, limited sleep, approximately 4 hours total). To do this I used your SWAT Selection course. I can’t say I would have been able to do it without that training. With my surgery at the end of January (detailed below) I followed the leg injury training program until I could convert to the selection programming. I ran as the program directed, glad I did, my timing was a week off so I had to taper on my own not as the program directed. The only things I wasn’t prepared for was a decent road march carrying about 60 pounds and rifle and a 2 hour block of pool work but my cardio developed during the programming helped to allow me to complete the events as best I could.
I am curious what programming I should go to now (assuming of course I get selected for the team). The team trains 40 hours a month, is not full time, conducts all the standard missions you would expect from a large SWAT team. Aside from the team stuff I’m still assigned to my primary detail working in a drug task force environment.
ANSWER
Congrats – and good luck on selection.
Next ….
Gun Maker series of plans for full-time SWAT/SRT.
– Rob
QUESTION
I am currently active duty in the USMC and have been looking to improve my running endurance/times. I am starting on week 6 of your running improvement program for the military. I also like the daily operator series that you offer. Is it possible to do both workouts concurrently?
ANSWER
No …. the Operator Sessions also include running and rucking and you won’t be able to make the progressions in the Running Improvement Plan.
– Rob
QUESTION
I was wondering if I could get some feedback on the various plans you offer because I’m having a hard time picking one that fits best with me.
After I separated from the Marine Corps almost a year ago I put on a lot of weight, but between calorie restriction and conventional weight lifting I managed to go from 235 to 215 in 3 months (5’10” male) which is where I’m at now. I’ve hit a hard plateau and even though I’m stronger than I ever was, I want to get my cardiovascular endurance back but maintain the strength gains I made. Not sure if it’s helpful but I’m able to perform 225 4×8 bench and 300 4×8 squat just to throw some numbers out there. I was barely doing 135 for both in the military.
I’m totally lost as to which plan would suit me best. I would love to be in better shape than I was in the military but at the same time I was pretty skinny with not a lot of muscular strength. With the budget I’m at right now the only gym I really can afford is a planet fitness, which is where I’ve been going. I have a ruck that I’ve used a handful of times recently as well.
Needless to say, I could really use some guidance. Sorry for the long winded email, and I appreciate you taking the time to read this and help me out.
ANSWER
I’d recommend
Fortitude, which has a strength and endurance focus and comes from our military side.
– Rob
QUESTION
I’m currently on my departments swat team, and just completed ruger. Im currently preparing for the fbi sapft. I was wondering if i should go ahead and start the sapft program, or start with something similar to the swat selection program to help maintain strength for my current assignment?
ANSWER
QUESTION
I am a new member and have been scrolling through your plans for some time today. I am slated for Soldier of the year, Air Assualt, Airborne, and then SFAS all within the next 18 months, believe it or not. Ill be going through pre selection with the group next fall. From my understanding SFAS will be immediately following or ASAP. The other schools and even getting MOSQ’d are speckled throughout from now until then with the longest break being only about 40 days after this September. So my question is which program to start. I have enough time to complete any 1 plan, but not more than 1 consecutively. Should I just hop right into the SFAS plan? Thanks for any info.
ANSWER
I’d recommend you begin working through the plans/order in the
Ruck Based Selection Training Packet. This programming will be broken up by schools and other mandatory training but establishes a solid fitness foundation. SFAS is key – and ideally, you’ll be able to complete the last plan in the packet the 8 weeks directly prior to selection.
– Rob
QUESTION
I see a lot posters for the Marine HITT program at our base gym. I am interested to know the difference between the Marine HITT program and your military athlete training plan.
ANSWER
I’m not super familiar with the daily programming for the Marine HITT stuff, but I’d bet our programming has a greater strength, core, and rucking emphasis.
– Rob
QUESTION
I had used your plans leading up to TBS and got in great shape. Since I got here, the ability to structure workouts for each day has fallen by the wayside, and so has my fitness. Some days we are in the field, and do not have the ability to workout, other days I have plenty of free time in the evening but no longer have a plan.
What would you recommend on your schedules that I should begin (I have 5 months left of TBS) that will allow me just to pick up the next workout no matter how many days between workouts?
ANSWER
– Rob
QUESTION
I want to get your thoughts on choosing where to start my training with MTI. I am 29 year old male and I would rate my level of current fitness as average to below average, especially in terms of aerobic capacity. I’ve mainly lifted weights for my whole life and done relatively little amounts of endurance work. In my mid-20s I did a fair amount of Crossfit and have been lifting weights since my high school football days. I’m still lifting regularly but like I mentioned I don’t have really any aerobic capacity.
That said, I subscribed to MTI because I’m hoping it can help me reach a couple goals I have developed recently. I’ve recently started to really enjoy cycling and I’m hoping to build up the strength/endurance necessary to mountain bike competitively in the near(ish) future. Also, my brother has been trying to get me to climb Mt. Rainier with him and I’m definitely not close to being in shape enough to do that, but I’m hoping in a year or so I might be.
Do you have thoughts about a training plan (or series of plans) I could start on that would set me off in the right direction toward these goals? Just info about me btw: I’m about 5’11, 195 lbs. No real injuries or restrictions and I’m otherwise generally healthy.
ANSWER
– Rob
QUESTION
I am trying to seek out some specific advice related to size/mass. My goal is to join my local law enforcement agency, and I was directed to your programming. As a side note/kudos, I couldn’t be more satisfied with my experiences so far. Truly phenomenal. I worked through the LE Onramp program, and a few of the patrol day to day programming series. The gains I have seen are far superior to any other programming I have used. That being said- my issue seems to be size/mass building.
After having a few experiences with ride-alongs and being around the other men in the department, I definitely feel that my size is lacking. I’m about 6’ 1” and typically fluctuate between 195 and 200. My goal is to be anywhere from 215-225. I was working through Dragnet for the second time and saw my Bench Press reps at 175 go from 9 to 14- But it still seems far off from the examples that you give of people getting 28 reps and doing percentages off those numbers. So my suspicion is that either I am a “hard gainer”, or that I just need to stop making excuses and put in the work to get bigger one rep maxes, etc.
I’m just wondering what you would recommend to me? I thought maybe for the year before my application I could work through a LE Patrol packet, but in between individual plans I would do the ultimate meat head cycle or hypertrophic for skinny guys plan. Unless you have a specific packet for mass hypertrophy/size building? I would love to hear your thoughts.
ANSWER
Report back on the other side.
– Rob
QUESTION
I am planning on doing a Spartan race at the end of August and was going to use the spartan sprint plan to prepare. However, this plan is only 6 weeks and I am basically a beginner. Is there another good plan to start with prior to beginning the sprint plan to help build strength and endurance?
ANSWER
– Rob
QUESTION
I finished up the bodyweight foundation program and want to move on. Problem is the next limited equipment programs have kettle bells or sand bags or a weighted vest’s. I am currently overseas and don’t have a way to get these items here or have them sent in. Do you have any suggestions of alternatives? I am thinking of doing gratitude or humility what do you think?
ANSWER
For
Humility you’ll need a pair of dumbbells and either a weight vest or a 25# backpack. You can use your IBA or a backpack for the vest. Use some big, grip-able rocks for the dumbbells!
– Rob
QUESTION
I was wondering if you guys had a good plan gor the french foreign legion selection
ANSWER
– Rob
QUESTION
I am a 30 year old enlisted Marine making the jump to OCS in about 6-7 months. Currently at a 270-275 PFT. Looking to improve my run time(currently 22:30 3 mile) in addition to other goals such as strength and muscular endurance. Should I select a different plan other than the OCS plan given that I have much more time than the six weeks, if so which plan would be appropriate?
ANSWER
You’ll want to complete the OCS training plan directly before OCS. 7 months = 28 weeks. Here is what I recommend:
Weeks Plan
22 Total Rest
– Rob
QUESTION
My girlfriend purchased your BUD/s training packet for me in January and to my surprise she jumped in and started doing the workouts with me. We have completed OnRamp, Humility, and have two weeks left of Valor + Swim Improvement.
After we finish US Navy PST program, she will be leaving for a study abroad trip to Peru for a couple months and I was wondering if you could point me in the direction of a few programs to check out that require little or no equipment that would help her out on her trip.
ANSWER
Here are our limited equipment training plans. The sandbag series is awesome!
– Rob
QUESTION
I have been using your MTN Tactical law enforcement training plans (spirits package) for some time now. I like the style of training and I enjoy the plans, but I am interested in doing some more strength training. I find that the spirits plans only seem to maintain strength at best, but I like the work capacity and TAC SEPA training. I was looking at using your Big 24 Strength plan and I also found your Ultimate Work Capacity I plan. Would you recommend combining the 2 for both strength and work capacity development?
ANSWER
No .. you’ll overtrain. Do
Big 24 alone.
– Rob
QUESTION
Turning 60 this year. 6 feet 180 lbs in okay shape and on a tele set-up for 30 years. Cheated and used some of your sample skiing programs to get ready for this past ski season and had the best, most enjoyable ski season of my life. I have to attribute that to the sample exercises I used from your site. Ready now to try to up the ante and be in even better shape for next ski season. What program do i start with and what programs do I use from now to December when i would like to be at or close to peak physical ability to maximize skiing enjoyment. Live in New Jersey but get out west twice a year. All lift service now but open to getting in the b/c again in the future but reality is mostly lift served. Maybe option to skin in the sidecountry. Please advise and thanks so much. Continually advise folks to check out your site.
ANSWER
QUESTION
I am trying to decide which plan to start with…. I have 15 weeks until I have a 3.5 Day Race that includes paddling, hiking on and off trail and mountain biking. I have a very good endurance base but could use some more work for these distances especially with overall core strength. Which plan or plans would you recommend???
ANSWER
I don’t have an adventure race plan, but from the gist of your question it seems you’ve already designed your endurance programming and are looking to supplement it with core strength.
If I’ve read it right, I’d recommend our
Chassis Integrity Training Plan to supplement your endurance work. These 10-20 minute core-focused circuits are designed to supplement other training.
Let me know if I’ve misread your question.
– Rob
QUESTION
I am currently in the Alabama national guard. I have just gotten done with SERE school so my strength and endurance is recovering. I am going to SFRE in January. I was wondering what programs I should start off with to develop my core, muscular strength/endurance, and cardiovascular strength.
I was looking into the hypertrophy program then the rat 6 program along with some running and swimming. Do you have any thoughts or recommendations on where I should start?
ANSWER
I’d recommend you start back with
Fortitude – which concurrently trains strength, endurance (running/rucking), work capacity and chassis integrity (core).
– Rob
QUESTION
I am looking for a plan like Valor, but one that I can use worldwide. I will not always have access to a ruck, which is my biggest issue. I want to build strength in my legs (squat), back and core while being able to keep up on pull ups, push ups, and sit ups. What do you recommend?
ANSWER
I’d recommend
SF45 Delta. This plan combines bodyweight strength training, with chassis integrity and running-based endurance.
– Rob
QUESTION
I have a few of your plans and want to start training my son who is 14. He currently plays hockey at the AAA level and I’m looking to get him stronger and quicker on the ice. He currently weights about 125lbs. I want to get his strength up. I was browsing the plans however I want to get your suggestion. Thank you!
ANSWER
I’d recommend
Big 24 Strength. This is an awesome program which we’ve deployed successfully with many high-school aged athletes.
– Rob
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