Q&A 6.3.21

QUESTION

I recently signed up for your athlete subscription package and I was wondering which program you recommend I start with. My friend and I used your operator workouts, in addition to some of your other programs, a few years ago when I was active duty to get him in shape for the Air Force’s TACP school house. We both received some phenomenal results and I would like to get back to that. Currently, I’m a reservist with a PT test coming up, also training for the Border Patrol Academy.

I workout 6 days a week for roughly 75 minutes each morning with mostly calisthenics and kettlebells. At 27 / 6’2″ / 210lbs, my only long term fitness goal for now is to try out for Border Patrol’s BORTAC unit within the next 3 to 5 years.

As for equipment, I own 4 kettlebells ( 1 20lb, 2 35lb, 1 50lb), 1 sandbag (up to 125lb), and a weight vest (up to 50lb). My apartment has a decent gym with most of the basics, a 315lb barbell set (no rack), up to 50 lb dumbbells, a smith machine w/pullies, lat pull-down machine, treadmills, stairmaster, and exercise bikes.

I apologize if this email is a little long, but I would appreciate any advice you may offer.

ANSWER

Not sure you’re timeline for the Border Patrol Academy, but 7 weeks out, complete the Border Patrol Academy Training Plan.
Now? I’d recommend Gladiator.
– Rob

QUESTION

I am really enjoying the Fire/Rescue workouts. I thought I bought a decent sand bag holder, but the 3nd of my bag is already tear apart. What brand of sandbag do you have?
I use to live in Jackson, WY after college, but now I am a Los Angeles Police officer of 11 years and might switch over to LA City Fire. Keep up the good work! I appreciate it.

ANSWER

We make our own. Click HERE.
– Rob

QUESTION

I’m a 46-year-old dad of two, who finished SEALfit’s 13-hour 20X event just shy of turning 45. My next event is a GoRuck Tough, another 12-hour event. I’ve done a few Spartan races and 5k races here and there, but my main focus is practical, tactical fitness. Pre-pandemic, I had just finished being part of the cadre for our local Community Emergency Response Team. I often consider getting EMT training and/or becoming a certified personal trainer after having trained up a team for their first Spartan race, and really loving the experience of training others.
I am not a competitive athlete; my focus is on things like, “If someone starts shooting, can you sprint 25 yards to cover? Can you drag a wounded person to safety? Can you climb this wall to evade an attacker?” Things like that. While I won’t need to be exposed to those situations professionally, it’s still the sort of fitness I’m expecting from myself. I want to continue to do these endurance events like GoRuck and SEALfit till I’m dead.
With all that in mind, what program or programs would you recommend from MTI? I’ll be in the market for a new program in a few months. Also, I live in the Phoenix area, so I need to take the summer heat into account for my training.

ANSWER

I’d recommend the plans/order in the SF45 Packet – which is designed as day to day programming for mountain and tactical athletes ages 45-55.
These are multi-modal plans which concurrently train strength, work capacity, endurance and chassis integrity (functional core.) Thanks!
– Rob

QUESTION

Im an 18x, I completed your RBSTP before OSUT, and kept up the training as best I could during OSUT. We’re at airborne for 3 weeks, and only have access to the track on the weekends. My last APFT was a 291, and I’m severely lacking in strength and work capacity.

My game plan was to complete body weight build weeks 4-6 (sub push ups for the hand release push ups) and use your step up intervals from the limited equipment plans on the cardio days…and run as much as I can on the weekends. Any recommendations? Thanks so much!

ANSWER

Both run and ruck on the weekends. Do a brick – so run 3 miles, then ruck 3 miles, etc.
– Rob

QUESTION

I am interested in doing workouts but I have limited equipment.I would start with BW Foundation. Of the dumbbell/kettlebell series, sandbag series, Plains Indians series, humility, which would be my options and would there be a preferred order if I was to do all. Thank you

ANSWER

Your plan is solid.
– Rob

QUESTION

I recently moved and won’t have access to my normal gym set up for a few months; however, I do have 1 set of 25 lbs. dumbbells.  Any suggestions or your top favorite 5-10 exercises with a set of DBs?
I also have a pull up bar, a strong rucksack to hold weight, and the ability to do 18″ step-ups if helpful.
Thanks!

ANSWER

I’d recommend:
You’ll need to be resourceful and build a 60lb sandbag.
– Rob

QUESTION

So I’m in a bit of an interesting spot and I need your advice. Last December I injured my left foot, tearing a ligament in three places. I’m currently in the Army and have missed a deployment due to the injury which has lead me to finding a new 10 meter target, so to speak. I’ve been trying to become a pilot for a few years now. We’ll it looks as though I may have the opportunity some time this summer. My dilemma is as follows, for this application I need to complete an ACFT, which will be a large part of my application packet. I’m familiar with the test, completed your prep course last fall and scored fairly well on the first test. Now, I haven’t been able to run for 4 months. I was non weight bearing for 2 of those months and in a boot for another month. I’m not “supposed” to run until late May, due to its impact on my injury. How can I best prepare for an ACFT that may take place in potentially July or even June? Should I try to shed excess weight due to my weakest event being the 2 mile Run? Is there a plan I should modify or follow? I’m fairly realistic about where I am physically and I know which areas I’ll struggle in and the areas where I’ll find success. What should I do? Any help is greatly appreciated.

ANSWER

– You should follow your doctor’s orders and not run.
Complete the ACFT Training Plan as prescribed but replace the running in the plan with spinning on a spin bike. Double the prescribed running distances and do the intervals at threshold pace (I don’t have a bike calculator).
– Never hurts to shed weight. Here are our nutritional guidelines.
– Rob

QUESTION

I bought several packages over the past year.  I finished them in January. I had good luck with your programs and am trying to decide where to begin this year.
I decided to concentrate on building aerobic base and strength since Jan and will likely continue into April. I’ve been able to cut 2 in from my waist (down to 32 in), lose 6 lbs, and maintain my strength.
On the cardio front, I adhered to the Phil Mafetone approach (HR = 180 – age —- 123 bpm) for all cardio workouts. I find it maddening slow and end up simply walking as fast as I could (13.5 min/mile) and jogging in the early mile or 2.  I do that for 5 miles and HR stays in the 115-120 bpm range. I do a long cardio session on Saturday, usually long hike or 5-6 miles with a 30-35 load in my pack.  I also did the low carb thing and followed a very similar diet as you recently posted.  I’m pretty satisfied where I finished with your programs in Jan and what I’ve done the first months of this year.
But it’s time to start gearing up for elk season.  I bought the wilderness professional (4 plans) and the backcountry hunting build 2. I really liked Bob Marshall and the BC hunting build 2.
I’m considering starting with Wrangle-St Elias (7 wks) in May, then Bob Marshall (7 wks), then roll into BC hunt B2 (7 wks) – unless you have a better suggestion/plan.  My goals remain the same – build endurance and strength.
Thank you.

ANSWER

Your plan is solid.
– Rob

QUESTION

I’m looking to retrain into a spec-war position in the Air Force, and I was wondering which program would be most beneficial. Currently I’m looking at the athlete subscription package.

ANSWER

I’d recommend the plans/order in the Virtue Packet of plans, beginning with the Military OnRamp Training Plan.
– Rob
UPDATE: We just added the AFSPECWAR Tier2 OFT Plan to our library.

QUESTION

I’m trying to find the major differences between the Valor plan and Achilles plan. So far I see they  both hit everything equally, the difference in how one’s week is layed out.

ANSWER

Plans mirror each other in broad fitness goals, but differ in execution primarily in strength and endurance
Strength
Valor – barbell based
Achilles – Bodyweight
Endurance
Valor – 3 mile run and ruck (45#) assessments and follow on intervals
Achilles – 6 mile run assessment and 2-mile intervals, 2-mile ruck efforts at 65#
Also – Achilles includes tactical agility work.
– Rob

QUESTION

Good afternoon. I love your plans and continue to use them on the regular. My wife has had 3 kids and is now up to 200lbs at 5ft 6” and is ready to get back on track. I know you guys have the fat loss workout and I do own this one but she not ready for sandbag getups and things like that. I do own a home garage gym with most everything. My question is, do you have a good starter program that can help my wife and not steer her away from continuing progress with some of the more advanced workouts but still get your amazing programming that I love that she can fall in love with. She’s scared of advanced lifts and getting hurt and with the extra weight it’s difficult for her to do some movements. Thank you for any help on steering her in the right direction.

ANSWER

All I have for her is the Bodyweight Foundation Training Plan.
– Rob

QUESTION

I am using your USMC PFT V3 workout. First, thank you as it has been very helpful and I have seen my pullup and plank scores increase. However, I took the second PFT as scheduled and saw my runtime decrease significantly. I attribute this to a day of significant leg use at work – my legs were already sore going into the workout. As you know, the running workouts going forward through the workout set are based on the second PFT scores. Given that the run time has become worse since, but that worsening is due to external factors, should I wait two days and retest the PFT or should I continue forward based on the score I got?

ANSWER

Yes – retest.
– R

QUESTION

Currently working through the Mountain Warfare School training plan, with good success. Next up is Fortitude. I am stuck in quarantine during almost all of weeks 1-2 (highly likely) and traveling for work + 10 day quarantine during weeks 5-6, due to Germany/DoD COVID restrictions. How should I adjust training?

ANSWER

Use common sense and do the best you can. Bodyweight and step ups you can do anywhere.
Or … you can do our Quarantine Training Plan until you’re free.
– Rob

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