QUESTION
Curious if there is a specific plan you would direct me to for rucking/running strength, speed, and endurance. I am “considering” the SF route, but not quite ready for a commitment on that front but wanted to at least start getting my body in shape for the rucking/running I might face if I were to proceed. I saw the “selection” plan but was hoping for something a little more specific to these two exercises.
I have never rucked before and it’s been a bit of time since I have run, so I was hoping to find something that would slowly, and safely, build the miles and strength. Any suggestions?
ANSWER
– Rob
QUESTION
I’m looking at your Base Fitness Program. From my understanding this is not an actual training program but educational – correct?
I’m a strength coach/trainer but not in the tactical realm. About 6-7 years experience. Would this course be appropriate for me?
Also, while I have you here, I was curious about your training programs too. For someone who’s leaning towards enlisting in the Army with the goal of either Rangers or SF, what would be the best program to go with?
ANSWER
We have base fitness training plans – based on job – but if you’re referring to the video – it’s just educational.
– Rob
QUESTION
I have selection for my department’s SWAT team in 7 weeks. The selection process is two 10 hour days with multiple fitness, tactical scenarios, and firearms proficiency events. Any suggestions on how to fuel before, during, and after each day?
ANSWER
This is pretty individualized, and because of that, it’s best to test fueling/food during the train up.
In general, eating clean during the train up and at selection is preferred – esp. if you are bringing your own food. Lunches could be chicken, veggies, fruit, and during selection, perhaps pasta salad or a big-ass sandwich for some cheap carbs.
Fueling during selection events – again depends upon if it’s allowed. If so, I’d recommend a refueling mix to your water – something like Hammer Perpeteum. This is an easy way to get hydrated, electrolytes, carbs and protein super efficiently for long days. Another option are gels, or gel gummies if you’re allowed to have them.
Overall, though, it’s best to “test” your nutrition/refueling during your train up. If you’re doing our SWAT Selection Plan, this could be done during the weekend mini-events. Try Perpeteum or similar, then gels and other “event nutrition” products to see what works best for you.
– Rob
QUESTION
I have used your programs in the past and have found them very helpful.
- I am in the military and have about half a year to train for something lasting a little more than a week where I’ll need my best performance on:
ACFT (I’d like to come close to maxing out)
Run (assuming slightly more than 5 mi)
Ruck (assuming a little more than 12mi)
Along with having a strong Work Capacity base for anaerobic and aerobic types of workouts (Circuit/Crossfit-ish).
- I was thinking of completing these plans in the order listed:
Big 3 + 5 mile run plan
Fortitude
Valor
Ultimate Work Cap I
Along with mixing the part of your ACFT Plan for HRPU and my deadlift (the only events I don’t currently max) 1x a week on the lightest day of the scheduled week.
Does this seem like a good strategy?
ANSWER
We have multiple, event-specific selection training plans for the Army. What selection are you attending?
If you can’t say, you’ll want to use the Ruck Based Selection Training Plan the 8 weeks directly before your event.
6 months = 26 weeks …. here’s what I’d recommend:
Weeks Plan
1-7 Valor
8-15 Fortitude (repeat week 6 to stretch this plan to 8 weeks)
16 Total Rest
– Rob
QUESTION
I will be starting graduate school overseas in the fall, and I am looking for your recommendation on general fitness limited time (30-60 minutes) and limited equipment training plans.
The school’s fitness center seems small (25m in length at most), and it has one set of dumbbells + bench, one barbell bench, a squat rack with pull up bar, and a pull up/dip set. No sandbags, and I am not sure if I’ll have space to take mine with me.
ANSWER
However, both will require a sandbag. Empty yours here, and fill it up again overseas.
Good luck at school!
– Rob
QUESTION
I’m thinking about utilizing the fitness plan for the FBI PFT. I have about a year to a year and a half before I may take the first fitness test. I have been training moderately through a friend’s training program he put together but it looks much different than this one. I would like to start training now as I have time, what would you recommend given the 6-week layout of the plan?
ANSWER
You don’t want to repeat this plan multiple times – you’ll plateau and the training will become stale.
Since you have so long, you don’t need to train event-specifically for this PFT now … rather, I’d recommend starting our stuff with the
Big 3 Strength + 3-Mile Run Training Plan to build base strength and endurance and learn to be professional about your fitness.
6 Weeks out from your PFT, re-complete the FBI SA PFT Training Plan directly before.
– Rob
QUESTION
I love your program in methodology and style, and I have followed you off and on for many years. Im 43 years old former CrossFit athlete, and about 65 to 70 lb over weight.
My goal is basically to be ready for SHTF situations. I am currently doing the bodyweight beginner program because I suck at NW movements and running. As well as the need to drop fat. I was thinking I would go into Bodyweight foundation after this and from there I’m not sure. I’m curious if you think BW Foundation will be the best program to transition to, and then from there what would you recommend, I looked at some of your other Q&A posts and saw something about the Virtue series training pack. I was thinking that would be my next step. But I wanted to see what your thoughts were. Thank you again for everything you bring to our community.
ANSWER
Plan is solid through Bodyweight Foundation.
Fix your diet.
Here are our guidelines.
– Rob
QUESTION
My 13 y/o son plays football and competes in jujitsu. Wants to build strength, new to weightlifting. What plan do you recommend?
ANSWER
– Rob
QUESTION
I’ve been using your leg blaster complex on and off over a few years alongside other training.
I think they are excellent and so portable! My overall leg strength and mobility have benefitted a lot.
I have used added load for the standing squats and forward lunges, and substituted lunges for Bulgarian Split Squats etc. at various times.
I remember that you did a mini study a few years ago that found that basic leg blasters provided greater strength gains than a loaded version.
Have you found anything else interesting on this subject in more recent times?
ANSWER
We’ve conducted a couple leg-blaster specific mini studies. The first found that a leg blaster progression improved front squat 1RM strength as well as an assessment and percentage-based front squat progression. In other words, leg blasters improved 1RM front squats as well as doing heavy front squats!
The second found that loading leg blasters (we call them quadzillas) doesn’t significantly increase strength gains over regular leg blasters.
– Rob
QUESTION
I’m curious why the order for relative strength program starts with the hinge lift and finishes with a front squat but the Big 3 plan starts with back squat and finishes with deadlifts?
Is it simply because one is a powerlifting plan and the other is not?
ANSWER
Pull ups. In the Relative Strength Assessment, I’ve put pull ups last, and the hinge lift also hits the lats, so I wanted to give the lats a break before hitting them again with the pull ups. Programming the hinge lift first does this.
– Rob
QUESTION
I am a 39 y/o surgery resident (at least 80 hours a week at work, lots of time on my feet). I also have an enlisted military background. For many years I was competing and training at a very high level in trail and ultra racing, along with other mountain sports. In the last two years after being healthy for a very long time I found myself with OTS, from heavy training, racing and work demands. I feel like I am mostly recovered but definitely not 100% and I am not sure if this is my new baseline or if I am still not fully recovered. I’ve certainly noticed a change in my ability to recover from hard and long efforts. Now this could be simply the sands of time catching up as I get older. I am working to pivot from a performance based mindset to one that I still do big objectives in the mountains but the goal is primarily enjoyment and longevity not speed. Even with my heavy work schedule I average 9-12hrs a week of training (combination of gym strength, running, cycling, swimming, rucking) In the last several months I’ve completed the Mountaineering and Hiking Prep plan, followed by Peak Bagger, Big 3 +5, 6hr Adventure Race and currently 6 weeks in to the Jackson Picnic Triathlon. As I make my overall pivot and looking at several months of reduced time available for training I’ve been looking at the Busy Dad and SF40 programming. Over the next few months the plan is to maintain or at least stem losses from lowered volume and hopefully build a foundation for bigger fall objectives. And I was curious which of the two plans you would recommend? Thank you and thank you for years of amazing training.
ANSWER
Busy Dad Full Gym.
Know, however, while this programming will provide a solid level of base fitness, it will lack on the endurance side for long recreational efforts. I believe you have to go train long to go long – which means 60-180 minute endurance (ruck, ruck, hike, bike, etc.) efforts.
So … depending on your schedule and recreational goals, you may need to add significant work to the endurance in the plan, and add an endurance day on the weekend.
– Rob
QUESTION
Love your workout training plans. It’s time for a Murph training plan. Let me see what y’all got. Semper Fi!
ANSWER
– Rob
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