Q&A 6.7.18

by SSD

QUESTION

So I’m interested in trying some of your programming. My background 44 year old police officer with patrol/SWAT supervisory assignments. I also teach and train BJJ and kickboxing 3-5 times a week. I’ve been using McNamara’s Combat Strength Training model with good results but I’m looking for something more programmed out. I want something that is complimentary to both my work requirements and my growth as a combat sports athlete.

ANSWER

I’d recommend you complete the plans and progressions in the Gun Maker Packet of plans for full-time SWAT/SRT, beginning with Ruger.
These plans concurrently train strength, work capacity, chassis integrity (core), endurance and tactical agility and I recommend them for your day to day training.
If you have an important upcoming BJJ event, I’d recommend dropping out of the Gun Maker plans and spending 6 weeks focused specifically on your grappling fitness by completing our BJJ Training Plan. You’ll want to complete this plan the 6 weeks directly before your event. After the event, drop back into to Gun Maker plans.
– Rob

QUESTION

I’ve suffered an SI joint sprain and was wondering if you have any programs aimed towards recovery to get me back on track. I’m signed up for a half marathon trail running race with 1000m vertical gain/descent in late August but I’m unable to do any running right now let alone walking normally. Weight bearing on my right leg is painful and has caused me to quit all training. I was working on the backcountry ski training program up until the injury. Have you worked with athletes with this injury? Any advice would be helpful.

ANSWER

You may want to take a look at our Low Back Fitness Training Plan after you’ve healed up some. It’s too early now. My only recommendation would be to try an inversion table, some massage/dry needling, and walking with a 20-pound pack … low back injuries are a mystery and individualized, but we’ve had athletes who’ve had success with this stuff.
– Rob

QUESTION

First off let me say thank you for such a great holistic training resource. I am blown away by the number of plans and support the site website has. It really is a great site. I just finished a Spartan 12HR Hurricane heat which is like a goruck challenge. I used your goruck challenge plan and really felt well prepared.

So my question is about Spartan ultra beast training (sept 2018 race). I initially intended to use the MTI alpine running training plan b/c I know from

Past UB experience most of this race lives in your legs and mountain running with significant uphill/downhill. I’ve heard of others using the MTI ultrbeast plan which seems to be more based on whole body exercises, not so much emphasis on uphill climbing/training. Which do you think would be better? Last question. What exercises do you think are most effective for building strength needed for steep uphill running and climbing? I feel like weighted lunges help allot.

Thanks for any input you can provide.

ANSWER

The Alpine Running Plan will prepare you for the running part, which is the majority of these Spartan events – but not as well as our Ultra Beast plan for the obstacles. So you may want to mix the two – and do the running/strength work in the Alpine Running plan, and upper body/other work in the Ultra Beast plan.
We like loaded step ups and leg blasters or quadzilla complexes for vertical-specific leg strength.
– Rob

QUESTION

I’m looking to get into my next phase of training.  Quick background, I am already a very well trained, former professional soccer player with a background in Exercise Physiology.
I am a AF/CCT Candidate, finishing the hiring process for the Border Patrol, and am also a Marine OCS poolee.  I retired to pursue the opportunity to serve.
I’ve have many injuries from my soccer career, although fixed and healed/no restrictions, having a problem getting medical waivers for my knees… which is why I’m applying to multiple branches/organizations.
Anyway, my numbers for all fitness tests are all well beyond the standards.  That being said, I’m looking for a program that will keep me progressing/prepared for all opportunities while not neglecting any aspects.  I need to swim, run, caliths, and lift.  What program would best prepare me for all aspects.  I’m assuming that something for the CCT pipeline would adequately prepare me for all three.
I’m comparing your programs with Jeff Nichol’s BUDs Prep 13 week Program and looking to make a final decision within the next couple days.
Sorry for the lengthy email, looking forward to hearing back!

ANSWER

It seems you’re still undecided about which service/agency you’ll end up pursuing. If I’m right, I’d recommend the plans and order in our Pirate Series of Training Plans – which are designed as day-to-day programming for Military SOF and LE SWAT/SRT with water-based mission sets. These plans concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity and tactical agility. I’d recommend this programming until you’ve locked in on the service/military.
If I’m wrong and you’re set on CCT, I’d recommend our USAF PJ/CCT/CRO Selection Training Plan.
– Rob

QUESTION

I was wondering with the Greek hero program I’ve been doing can I incorporate 2 a days in which I would add power lifting style lifting.  Not every day, but have blocked training like a hypertrophy block then a strength block.  I want to keep my condition up for the army, but improve my 3 lifts.

ANSWER

No … simply because all the Greek Hero plans include strength training already and you’ll overtrain. What I’d recommend is moving to Achilles – which already has work programmed for the Back Squat and Bench Press and you could sub in the Dead Lift for the prescribed power cleans in the plan.
– Rob

QUESTION

I am wanting to focus on all around fitness. I am an average runner running 20 to 25 mpw now. Nothing crazy fast, just overall running shape. I am wanting to incorporate a more fit regime into my running. I know this will require me to have 2 a days and thats ok. Just not sure if the basic foundation or humility will best suit me. I do have access to a gym for either plan, so thats not an issue. My fitness level now is about a 4ish on a scale from 1-10.  Im 44 years old and like most former military dudes, i have become soft on physic.

Can you make a recommendation on the two plans?  Once i start, i will stay comitted

ANSWER

I’d recommend SF45 Alpha – which combines heavy, barbell-based gym-based strength, running, work capacity, and chassis integrity.
– Rob

QUESTION

I love you’re packages, and have used the Big Mountain V2 in the past.  (Worked out great for a 14 day sheep hunting trip last summer).  Unfortunately, no hunting trips scheduled for me this year, but is there a plan that you recommend for off season hockey players?  I’m 55, so keep that in mind.

ANSWER

I’d recommend the plans from the SF45 Packet – beginning with SF45 Alpha.
– Rob

QUESTION

I used this workout with great success for downhill skiing…….do you guys recommend this for road cyclists or is the lactic acid buildup too much?

ANSWER

Leg blasters are simply great leg-strength programming. We’ve used them with mountain bikers before – Rob

QUESTION

I’m a huge fan of your plans. I am a 31 year old who will be enlisting in the Army for the first time this fall (a little non-traditional). I’m about to begin the APFT plan for the second time, but I have a question for you.
I’ve been focusing lately on hypertrophy and putting on some muscle (primarily bench press, shoulder press, weighted dips, weighted lunges, weighted pull ups)* in an old school periodization / progression fashion.
I’d like to work on my APFT score with your plan, but also stick with at least some of my hypertrophy training. Do you have any tips/recommendations on folding in some hypertrophy that won’t interfere with your APFT plan? My score is the priority, if I had to choose one over the other.
*I’ve been avoiding olympic style lifts for hypertrophy due to an L4-L5 bulging disk injury I sustained a few years ago. Gun shy.
Any insight or recommendations would be greatly appreciated. Thanks for your time.

ANSWER

Bad idea – as the volume needed for upper body hypertophy work will act against the high volume push ups you’re doing for the APFT plan. Also – the volume needed for lower body hypertrophy work will act against the running in the APFT plan.
I’d recommend you look at the Military OnRamp Training Plan. You may need to modify exercises around your low back- but it sounds like you know your way around a weight room enough to do so – and you can also ask me.
– Rob

QUESTION

I emailed you a few months ago about strength training recommendations while training for a half marathon.  I just completed the half marathon and during training I used the sessions from the In-season Strength Training for Endurance Athletes.  Prior to that I did the Military On Ramp.  Those are great by the way.  I am looking for guidance on where to go from here as far as training plans.  I am a 34 year old military pilot and want to build a solid all round fitness base and work toward your military athlete strength standards.  I have done long endurance events in the past but about 1.5 years ago I started focusing solely on strength training using the starting strength routine.  Training for the half marathon made me realize how much of my running ability I had lost.  What series of plans do you recommend to get me going?  I was originally thinking Humility to start but do you think it would be better to roll straight into the Greek Hero series?

ANSWER

Your plan is Solid – Humility, then Greek Hero.
– Rob

QUESTION

I have been using your programs on and off for about 8 months now. I started with your On Ramp and then transitioned to the Virtue series. Now that I am finishing up the series I am curious if in your opinion if it is advantageous to transition to one of the general strength programs before going back into a series like the Greek God series? I am an Armor officer who is about to be assigned to an Armored Brigade Combat Team in Fort Riley Kansas. I feel that my functional strength is where I would like it to be but my raw strength is not quite where I would like it to be before I head to my next unit. Thanks.

ANSWER

Absolutely you can work in a strength-focused plan. I’d recommend Big 24.
– Rob

QUESTION

I attended a course from your company back in 2016 and was interested in using your company to help me an upcoming selection. I was looking for a training plan for the US Army’s 160th Special Operations Aviation Regiment’s selection (Green Platoon) but I didn’t notice anything that resembles it, although I imagine it’s not too different from SFAS or any other selection so I understand I could probably sub out some exercises or routine in the programming. I was interested in knowing if any of your coaches or programmers were familiar with 160th or would recommend a program to prepare?

ANSWER

Other have used our Ruck Based Selection Training Plan successfully for SOAR.
– Rob
*Note: After we received this question, we released the 160th SOAR (A) Assessment & Training Course Plan

QUESTION

I’ve recently made the decision to enlist in the Army National Guard, I already have my ship date to infantry OSUT: august 27th. Because I am also working on an economics and math double major, I haven’t had much time to train up and prepare until now. My APFT scores are 52 pushups in two minutes, 60 sit-ups in two minutes and 16:30 on the run (nothing too impressive with a particularly weak run time). Since I began at university I haven’t been able to train and work out much, so I’ve also lost some muscle mass (weighing in at 139lbs, 6’0″). I have no particular engagements from today until my ship date (barring a week long academic seminar in June), and I was wondering what you would suggest to be best prepared for OSUT.

ANSWER

I’d recommend the Military OnRamp Training Plan.
– Rob

QUESTION

First, I wanted to thank you for all your programs that I have used throughout the years.  I used the Ruck Based program and completed SFAS then utilized the Q Course Plan to get ready for SFQC, which I completed last year.  I continue to use your program on a daily basis.

I have a question about a program for my daughter, who is 16,  will be completing for an ROTC scholarship this year.  She is also plays lacrosse and would like to work on her speed while increasing her overall strength.  Any suggestions would be greatly appreciated.

ANSWER

Start with strength – MTI Relative Strength Assessment Training Plan is a great place to begin.
– Rob

QUESTION

First off, I’ve been using MTI’s programs at random for about 4 years after being introduced by a friend of mine who is a MARSOC Marine, and I love what you all do. I’m 26 and have been a LEO for about 3 years now. I had been training for the past 8 months and cutting weight for a 2 day SWAT selection process, which I unfortunately came up short during the PT test on day two; I hit muscle failure and didn’t pass the pull-up iteration by 1 pull-up (failing any iteration was an automatic disqualification, which was unfortunate because I was 1 of 4 left out of the 8 original candidates). Obviously this was highly frustrating because going in I was actually comfortable with pull-ups even as a bigger guy 6’2/230lbs. The PT test is a 2 mile run in less than 18 minutes, minimum of 10 strict pull-ups in 90 seconds, 50 push-ups in less than 90 seconds, 50 sit-ups in less than 90 seconds, a 100 ft dummy drag timed, a 100 ft sprint in full gear in less than 20 seconds, and after this is the obstacle course in under 20 minutes; all of this is at the beginning of day two. Day one consisted of mind games, random PT, range time to qualify, then multiple scenarios using simunitions with random PT, being gassed, and then day one ended with a 4 mile trail run mostly uphill. I was informed by one of the final guys who made it through day two that the last thing they did was a 3.7 mile hike in the local national park with a 50lb sand bag, but he said he was able to pass it off to the other candidate during the hike. Anyways, I am seeking a plan that I can stick to and not “wing” or jump around on that would help me meet these qualifications and make me more than prepared when going in to the next selection process. Also any dietary insights would greatly be appreciated; I am currently doing intermittent fasting daily with a consumption time of 1400-2100 hours. I look forward to hearing back from you all.

ANSWER

Diet? Here are our recommendations.
– Rob

QUESTION

I hope all is well. First of all, thanks for all that you and folks do for our Service Members, LEOs and Firefighters. Also, I thoroughly enjoyed your recent interviews on the AoM podcast.  I have a quick training question. I’m planning to run my first marathon in December of this year and wanted to see what training plans you recommend. I’ve looked at the Meathead Marathon plan, but I’m still several months away from when you suggest starting. I’m in decent running shape right now, but I’m nowhere close to marathon ready. I would like to focus on keeping my strength(as much as possible), but improving my work capacity prior to starting the Meathead Marathon Plan. I would appreciate any advice.

ANSWER

Couple Options:

Ultra Pre-Season Training Plan – Running and bodyweight-focused strength. It’s a great marathon prep plan.
SF45 Alpha – Gym Based Strength, Work Cap, Core, and running 3 days/week including a 6-mile assessment and 2-mile intervals, and long runs Friday and Saturday.
– Rob

QUESTION

I hope everything is going well for you. I have recently run into some medical issues which have been prohibiting me from doing weightlifting circuits using a barbell or heavy free weights. Basically the nervous system that controls my heart rate, blood pressure, and senses like touch is malfunctioning and I am in danger of passing out and hurting myself when I use any of those things during a work capacity or heavy strength workout. However, body weight workouts are ok.

I am almost done with your leg blaster body weight workout from a couple of years ago and was looking to buy another body weight workout set from your website and was wondering on what your recommendation would be? You guys have put together what looks like a ton of great training plans, its just a bit overwhelming for me to know where to start.

Any advice would be greatly appreciated.

ANSWER

Sorry about the medical stuff. I’d recommend Bodyweight Foundation.
– Rob

QUESTION

So I’m interested in trying some of your programming. My background 44 year old police officer with patrol/SWAT supervisory assignments. I also teach and train BJJ and kickboxing 3-5 times a week. I’ve been using McNamara’s Combat Strength Training model with good results but I’m looking for something more programmed out. I want something that is complimentary to both my work requirements and my growth as a combat sports athlete.

ANSWER

I’d recommend you complete the plans and progressions in the Gun Maker Packet of plans for full-time SWAT/SRT, beginning with Ruger.
These plans concurrently train strength, work capacity, chassis integrity (core), endurance and tactical agility and I recommend them for your day to day training.
If you have an important upcoming BJJ event, I’d recommend dropping out of the Gun Maker plans and spending 6 weeks focused specifically on your grappling fitness by completing our BJJ Training Plan. You’ll want to complete this plan the 6 weeks directly before your event. After the event, drop back into to Gun Maker plans.
– Rob

QUESTION

So I’ve been out of the fitness life for a few years now (mid-2015) when I left the Reserves.  I’m trying to get back in shape now because I wish to reenlist.  My goal is to either complete the “Rookie” series or the “Ruck-Based” series, which both start with On-Ramp.
Now, On-Ramp recommends starting with Bodyweight Foundation if there a question of being able to complete the exercises.  Sounds good to me.  Problem is, I just completed the Foundation Day 1 assessment, or rather attempted it.  I breezed through the warm-up comfortably, and then 30 seconds into the Max Air Squats my quads charlie-horsed on me and by the time I finished a Max Set of Horizontal Pull Ups, I was fully burnt out and cramping worse.  I rested a few minutes and then forced myself through the full 1.5 miles in 19:43.  (That’s more than double what I used to run it in 45lbs ago!)
I went into this rested and well hydrated.  Though not over-hydrated.  I also had not eaten in ~5 hours, just in case.  I’m so angry at how far I have let myself go, but also motivated by it, too.  My question is:  Should I re-attempt the assessment a different day, or push on to the next day subbing “1” for my failed reps?  I don’t know if my fitness is really that sorry, or if it was a horrible day for some reason.
Thanks in advance; and sorry if I’m too wordy.

ANSWER

Continue with the plan and use your yesterday assessment numbers for the progressions. Be patient with yourself. You’ll get to re-assess in a couple weeks.
– Rob

QUESTION

I discovered your gym while on vacation in Jackson last spring and switched over to your programming from CrossFit. I am 41 years old and a 20 year veteran state trooper in Missouri. I am finishing up patrol/detective spirits series and want your recommendation on what I should do next. I prefer to try to keep my workouts to an hour or less most days because of family obligations.  If you would give me some suggestions I would appreciate it.

I also wanted to let you know I have really enjoyed the workouts and wanted to tell you thanks for developing programs for the military and first responders.

ANSWER

Best would be to subscribe and complete the plans and order in the “Cop Movie” packet – or, completing the Officer Sessions daily programming. All this programming follows the same fluid periodization priorities as the Spirits Packet, and sessions are designed to last 45-60 minutes. This programming can’t be purchased separately.
Another option would be the Busy Operator plans which you can purchase. Here is the link to Busy Operator I.  We also have Busy Operator II and III.
– Rob

QUESTION

Excited to have subscribed and looking forward to work. I’m about to deploy but my goals are to pass SFRE in Feb 19 and then Selection after . I’m in good shape and have done a few GoRuck events. But I haven’t tucked in a couple months….
Question: should I jump right in to the 60# prescribed weight for the 10mile assessment? Or would it be smarter to start lighter? Injury prevention is my top priority.

ANSWER

I can’t advise you here. I don’t know how fit you are or your rucking experience.
I would say you’re a tactical athlete with aims at selection, and looking at deployment. Rucking with load like this is part of the job description.
– Rob

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