Q&A 6.9.22

QUESTION

I am looking at beginning the Athlete’s subscription and am curious what plan would best fit my goals.
I recently got selected for Civil Affairs and start SOCM later this year. I felt good during selection but want to improve on my base.
I am looking for:
-Increase in strength on lifts
-Build onto cardio with runs pushing 10 miles
-Rucking development pushing out to 20 miles
Thank you for any insight and feedback. Your programs have been highly recommended by everyone I talk to in the SOF community.

ANSWER

Plans/order in the Greek Hero series, beginning with Hector.
These plans are designed as our day to day programming for military athletes/SOF and concurrently train strength, work capacity, chassis integrity, military endurance (run, ruck) and tactical agility.
– Rob

QUESTION

I wanted to ask about the pull-ups. I can do a pull-up from the standing/flat foot position with no problems but for some reason I can’t do them from the hang… difficulty getting out of the hang pocket at the bottom. Just wondering how to remedy that?
Thank you for your time in advance

ANSWER

You need to engage your shoulder before you start pulling up with your arms/lats.
Pay attention to how you grab onto the bar, and make sure you are not dead hanging on your wrists.
– Rob

QUESTION

I am signed up for a half marathon trail run with 3,000 ft gain through out the race. What plan would be the best for this race? I saw that you have a half marathon plan, but I was curious if it had the elevation gain that I would need. Thanks for all the information you provide us with!

ANSWER

Do the Alpine Run Training Plan, but don’t carry weight for the step ups or runs.
– Rob

QUESTION

I am looking to start one of your plans. I am going to climb mount Rainer this summer, and want to be prepared for that via your training plan. I am also a climber though in my off season, and want to continue to climb and maintain my upper body strength. I was wondering if you have any suggestions or thoughts on combining plans together.Your program is fascinating! I have never seen anything like it, and look forward to learning a little more about it.

ANSWER

By my count you have 14 weeks. Here’s what I recommend:
Weeks.     Plan
1-7           Mountain Base Helen
8-14         Rainier Training Plan
Note – Don’t let gym-based training (my stuff) interfere with your on-mountain performance because of soreness or fatigue. What that means is that as you move into the climbing season, you’ll need to be flexible with this programming.
So … if you’re headed out for a peak-bagging mission early on Saturday morning, pull back on Thursday’s programming and rest all day Friday, then again the full day on Sunday, before returning to the programming.
When you return to the programming, don’t skip ahead …. start back where you left off.
Regardless – start the Rainier Plan the 7 weeks directly before your plan, no matter where you are in Helen.
– Rob

QUESTION

I’m currently debating on purchasing either the Fire Academy or the Fire/rescue on-ramp training plan. I’m planning on tentatively attending a fire academy this July.
I’m concerned my current baseline fitness will not cut it for the academy. I regularly worked out from November until Mid February when I got a new dog. Currently, on a daily basis I climb about 15 sets of stairs a day and walk between 7-15 KM.
That being said, I’ve taken a look at the sample training & required equipment for both plans. I am personally leaning towards the Fire Academy plan due to having most of the the equipment and I enjoy the layout of the programming.
I’d really appreciate any input you have into picking either of these programs.

ANSWER

The Fire Academy Training Plan is only 7 weeks long, and you have 10-14 weeks before you start the Academy.
If you have 10 or less weeks, I recommend the Fire Academy Training Plan and repeating weeks 1-3 to stretch it to 10 weeks.
If you have more than 10 weeks, I’d recommend starting with the Fire/Rescue OnRamp Plan and then, 7 weeks out from your Academy date, dropping into the Academy Plan and completing it the 7 weeks directly before the Academy starts.
– Rob

QUESTION

I am currently training for a SWAT tryout. I want to purchase your 7 week training program. However I have approximately 12 weeks until test day.

I am fairly fit. I feel like I have a lot of work to do before July but I think I could make the PT test portion of push up sit ups and a 1.5 mile run. That being said, is it reasonable to purchase this program and repeat some of it leading up to test day. What are your thoughts? How should I approach this?

ANSWER

The plan is intense, but based on your current fitness you’d could probably suffer through.
In general, I don’t recommend repeating selection plans because of their intensity … but if you wanted to do that you could complete weeks 1-7 of the plan now, take a full week of rest, then repeat weeks 4-5, then skip to 7, right before your selection. Week 7 is a taper/unload week.
Another option would be to complete weeks 1-4 of our MTI SWAT/SRT Fitness Assessment Training Plan, take a full week’s rest, then drop into the SWAT Selection Plan directly before selection.
– Rob

QUESTION

I’m currently separating from the United States Air Force, and will be joining the United States Army National Guard for the state of North Carolina. I’ve been following both your programs and CrossFit workouts for the past 3 plus years now, and after I join the guard I will be attending college, and after school am planning to try out for SFAS. Since that gives me roughly a 3 to 4 year gap to train, what program(s) do you recommend I follow for now to help me maintain a good level of fitness before I’m roughly 6 to 12 months out from attending SFAS? I would say I’m a military athlete and a mountain athlete since I enjoy being outside and in the mountains, and because I’m in the United States military.

ANSWER

Don’t specialize in your training, and instead train the multiple mission-direct fitness demands of military and/or mountain athletes.
On the military side, from MTI programming, start with the Virtue Packet of plans, then follow them up with the Green Hero plans. These plans are designed as day to day, “base fitness” for military athletes and concurrently train strength, work capacity, endurance (run/ruck), chassis integrity and tactical agility.
On the mountain side, follow the Greek Heroine plans. These plans are designed as “base fitness” for mutli-sport mountain athletes and concurrently train strength, work capacity, climbing fitness (rock), mountain endurance (run, uphill movement under load), and chassis integrity.
– Rob

QUESTION

I’ve been doing “Hector” and I love it!

It’s incredibly novel and I look forward to each workout because different days have different attributes. My strength has gone up and my physical body weight has as well (something I am trying to increase). The exercise demonstrations are very helpful as well. I am excited to transition to “Apollo”, but curious to how the programs are different and if Hector progresses you to Apollo.
I am someone who needs a routine to follow, if I create my own then I would overtrain. The “Greek Hero Packet” is extremely helpful and just what I need!
Thank you for your help.

ANSWER

Thanks for the feedback.

While often the programming inside each plan might be progressive, the plans in the packet are not. So you don’t necessarily need to do Hector before Apollo.
Each plan uses the same general ingredients – strength, work capacity, endurance, chassis integrity … but the actual way each is trained, and the mx between them differs.
That being said, there is a method to the way the plans are ordered, and it’s best to follow them in order.
– Rob

QUESTION

I’m looking to purchase your FBI training program because I have to take my PFT in about 4 weeks. I know this is a 6 week program, so I was wondering if you had a recommendation for where I should start. Would it be best to just start on Week 3 or should I start on Week 1 and skip some of the middle weeks. I’m coming in with a pretty good level of physical fitness. I’ve been working on push ups and sit ups for awhile, and I can almost max out the 1.5 mile run, but I want to work on my sprint and just do everything I can to get a higher score. I would love to know your opinion!

ANSWER

Follow the plan in order starting at week 1, and get 2 days full rest before your PFT.

– Rob

QUESTION

I had a few questions regarding my next training plans.
I am currently in my second week of the Bodyweight beginner program.
Really enjoying the program so far it’s been a good introduction back into training.
I used to train regularly but have not trained much the last 2 years and am pretty out of shape. I’m definitely underweight so my overall goal is weight gain. I would also like to build my endurance back up but I know that doesn’t always go well while trying to gain weight. I’ve gotten my diet back on track but am wondering where to go training wise.
What would be the next few plans you would recommend?
I’ve been a big fan of your blog and have been looking into the subscription package and finally signed up, I’m glad I did!

ANSWER

Hypertrophy Program for Skinny Guys is what I’d recommend to add mass.
– Rob

QUESTION

I am starting to train for TACP school. I dont plan on going for about a year or so. I am currently in the Army National Guard and pass the APFT with little problem but have a ways to go to get where I want to be before I enter this training pipeline. Currently at 18 min 2 mile, 45 pu, 65 su, 5 pull ups. I had a long recovery from covid and it took me down quite a bit. I currently do not do any training in the water but know how to swim and spend quite a bit of time at the lake in the summer. Would you recommend doing the TACP training program or starting with something else before moving to that.

Also, does the TACP program or the program you recommend to start with contain recovery information?

ANSWER

I’d recommend you jump right into the TACP Course Training Plan. Doing the plan now will give you a good idea of what you’re signing up for.
Take a full week rest, then drop into the Virtue Packet Plans, beginning with Humility.
Then, repeat the TACP plan 8 weeks before your course starts.
– Rob

QUESTION

I got a class date of 10 July. Started humility and am on week 3. Should I stick with humility until I’m 7 weeks out or is there a better suited program to work with until then? Thanks!

ANSWER

Yes … timing should work out just about right for you to finish Humility and roll into the LE Academy Training Plan directly before you report.
Good luck!

– Rob

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