KUDOS ON THE APFT TRAINING PLAN
“I used the APFT programme. After four weeks I went from 60 to 80 pushups, and 65 to 84 situps. Super pleased. 300 points after just a month. My run didn’t improve (12:53) but I played sports all day the day before and that took a lot out of legs on test day.”
QUESTION
Greetings. I recently purchased the USMC PFT prep plan and have the following questions:
1. for the worksets that are “every 75 seconds” is the 75 seconds measured from the time you finish the set, or is it just “every 75 seconds” including the work set? (meaning, the rest period is just whatever time I have left over between when i finish and when I hit the 75 second mark)
2. I believe the link to the “common exercise” explanations is down (the link referenced in the “overview” section of the program)–is it possible to please provide a working link?
Thanks,
ANSWER
1. Whatever time you have left after doing your set.
– Rob
QUESTION
Just completed big 24, which plan should I move on to next if ranger school this coming winter is the event I’m aiming for?
ANSWER
(1) Ulysses – Gym based strength, ruck run, intervals and moderate distance work
(2) Perseus – Unloaded running and rucking intervals, gym-based Strength, Work Capacity, and Chassis Integrity
(3) Actaeon– “Balanced” cycle training gym-based Strength, Work Capacity, Chassis Integrity, and Distance running
(4) Ranger School Training Plan – Specific training for Ranger School PFT, Running, Rucking, and Work Capacity. Complete this the 7 weeks directly before Ranger School.
– Rob
QUESTION
I’m seeking some advice regarding a proper training plan for my very first climb. Next spring (may or June) I will be climbing Mt. Shasta with a few buddies and a guide company. I know you have a variety of plans to choose from for this sort of expedition, however I cannot narrow down which one best fits my journey.
I have zero climbing experience but feel that my fitness level is above average. I’m a marine corps veteran and currently a police officer. I constantly train for my profession and have followed your programming in the past (LE athlete). Any advice is greatly appreciated.
ANSWER
QUESTION
Subscriber here. I’m looking to you for guidance on a similar progression training for TACP prep – from before basic training to blowing through their PAST exam and being well-prepared for the pipeline.
The minimums are a little bit lighter than PJ/ CCT – but I understand the new TACP/JTAC Battlefield Airmen PT Test is being administered. And I read about the 10 mi ruck req, though can’t find standards on that yet.
You’ve outlined this for PJ/ CCT. What would you suggest for someone looking at TACP?
Weeks Plan
- 1-6 USAF PAST Training Plan
- 7 Total Rest
- 8-14 Valor
- 15 Total Rest
- 16-19 Operator Pentathlon Training Plan
- 20 Total Rest
- 21-26 Humility
- 27 Total Rest
- 28-35 Big 24 + Swim Improvement Training Plan*
- 36 Unload Week
- 36-44 USAF CCT/PJ/CRO Selection Training Plan
ANSWER
It’s somewhat tricky with Basic in the middle, but here’s what I’d recommend:
Take one week rest between plans.
– Rob
QUESTION
I am beginning to train for the United Kingdoms Royal Marine Commandos; During my research about training for the military I came across your webpage and I am contemplating purchasing your monthly athletes subscription to aid me in my year and a half long preparation and I had a few questions about the subscription, they are as follows:
– I was wondering in what format are the training programmes presented? e.g emailed word document, a membership only site, etc.
– Which plan do you personally recommend for the aspiring “Blue” tactical athlete?
– Do you recommend incorporating multiple plans into one or do you believe this to be too strenuous on the body?
For me the Royal Marines will hopefully just be the start of my career as I hope to move up through the ranks and become skilled enough to enrol for the Special Boat Service or Special Air Service so as time passes my training focuses will change towards your “Grey” tactical athlete. Any advice on premature training for that would also be greatly appreciated if I do subscribe.
Thank you for taking the time to read this email and I look forward to hearing from you.
ANSWER
– Plan delivery is via online membership.
– Rob
QUESTION
I use to do your workouts 7 years ago when I was still in the military. Now I am out and about 30lbs heavier. I’m getting back into a routine and never liked the generic workouts.
Would it be wise to jump straight back into your workouts after more than a year off from working out? If so, what plan would you recommend?
I see you guys have grown quite a bit since I last visited the site. Congrats on the success.
ANSWER
Start by fixing your diet.
Here are our recommendations.
– Rob
QUESTION
I’d like your guidance on training for the Aus Army’s Infantry Corps physical standard. The test in this order is:
15km ruck with 40-45KGs in 150-165 minutes.
1km run in fighting order (everything from here on out is in fighting order): 22-23KG in 8 minutes.
72m fire and movement – this is actually quite easy, the bounds are about 5-10 metres, one drops to a knee in time with a cadence, then drops to a lying prone position, and then as the cadence dictates, moves to the next firing position.
18m leopard crawl in 30 seconds.
35KG box lift and place to a height of 1.5m.
10m casualty drag of an 80KG casualty.
11x25m jerry can carry with 2x22KG jerry cans. Essentially a farmer’s walk to a cadence.
I am most concerned about the ruck, the casualty drag, and the farmers walk. Which program/hybrid of programs do you recommend?
ANSWER
I don’t have the perfect plan for you. From what I do have I’d recommend
Ulysses – which will help prepare you for the 15km ruck and 1km run. For the Rucks in Ulysses – use 45Kg.
Farmer’s Walk – I can tell you how to train for this – find out the specifics of the assessment – specifically cadence, and do an assessment. See if you can make the standard. You’ll want to do this 2-3x/week, and work up to 150% of the assessment distance to the cadence – so 16x 25m lengths. This is a duration issue more than distance as the cadence is set.
– Rob
QUESTION
I am interested in using your programming for an HRT Selection in the Fall. I am approx 19 weeks out from selection and am evaluating my training as I have been more focused on Crossfit-type workouts.
If I were to start the 9 week training immediately, I would have an additional 9 weeks left to train prior to selection. Would you recommend completing this training twice?
ANSWER
No. The
FBI HRT Selection Training Plan is sport-specific and super intense. It’s designed to be completed directly before selection so you’ll “peak” at selection. Twice in a row would be too much.
To start I’d recommend
Glock from our
Gun Maker Series of plans for full-time SWAT/SRT – with a modification.
Glock is a 6 week plan we need to strength to 8 weeks. Repeat weeks 2 and 5 in the plan. Take a full week of total rest, then roll into the HRT selection plan.
Good luck!
– Rob
QUESTION
I am currently completing the Sapper Leader Course training plan. I have not quite been able to keep up with the demands of the plan (but doing fairly well), and I’m concerned I won’t know where to taper down to lead into the course. Maybe one week out skip to the last week of the plan?
If not, how should I adjust I adjust the plan to lead me right into the Sapper course? I start the Sapper Leader course in about 2.5 weeks.
Thank you so much for your time and expertise.
ANSWER
Week 8 of the
Sapper Leaders Course Plan is a taper week. Skip ahead and complete this plan the last full week you have to train. Take the final 1/2 week in your timeline off.
Good luck!
– Rob
QUESTION
I’m looking to take my Navy PST and hoping to score well enough to enter the pipeline to BUD/s this fall. I’m trying to figure out how best to prepare for this using your plans. And then how best to prepare for BUD/s afterward. My strength and work capacity seem to be far better than my endurance and my swim confidence. Right now I was thinking about running your swim and running improvement programs then transitioning into the Navy PST program, and the USAF PAST program if my scores aren’t as high as I’d like. Then afterward depending on time, running your AF PJ/ CCT program and your BUD/s V2 program before I leave. Sorry for the long winded message! Any feedback on this schedule would be appreciated. Thanks!
ANSWER
– Rob
QUESTION
Can you recommend any sources for Ruck programming? Whats the best ”to learn” it? Normally i categorize/organize my Trainingsessions in a High/Low Scheme (CNS). But i have no Idea how to organize rucking. Treat it like Running or other breathing activities? How is the impact on the Recovery for Muscles/CNS? Whats your do’s/dont’s in Programming?
I own the SFOD-D Prep Plan, maybe these one can help to understand it?
ANSWER
Don’t overthink rucking. Just start doing it. The rucking progression in the
SFOD-D Selection Training Plan deploys an assessments (5-mile and 10 mile), follow-on threshold intervals, and longer, moderate distance rucking. In general we deploy an assessment and train hard, fast, short itnervals, and long, slower distances based on the individual athlete’s assessment results.
We ruck run during assessments. Another strategy is to run for 3 minutes, walk one minute. When ruck-marching, or walking, there is some technique tips which will help. See
HERE.
Weight ….. aim to place the bulk of your rucking load/weight – 2/3 – high in your pack, and while moving, keep most the load on your shoulders. We’ve found excess weight low in the rack and carried by the pack hip belt ends up putting our butt/hips asleep and slowing pace.
Please note that FOD-D Training Plan is designed for experienced military athletes, already with plenty of rucking experience, to prepare for SFOD-D Selection which is especially ruck-intensive. Perhaps a better place to begin is
Fortitude.
You’re welcome to email any questions.
– Rob
QUESTION
I’m prepping for a fall alpine climbing trip with the “mountain guides preseason training plan” but will be interrupted/away from gym facilities twice for 4 total weeks during the training period.
Would it be effective to utilise the bodyweight training program during those interruptions or would you have another suggestion?
ANSWER
– Rob
QUESTION
Wasn’t sure what plan to sign up for.
Planning on a backpack hunt for elk in Colorado the end of October. I am prior military (infantry & medic). Got out in 04 and haven’t carried a ruck since.
I live in west Texas and it’s pretty flat in my area. I work a oilfield job where I don’t have time to go to a gym and limited on equipment I can drag around. In addition to to that, I had a significant shoulder surgery about 8 months ago and it is still significantly weaker than the other side. Is there anything y’all have that will help me train to improve both my rifle & bow shooting?
ANSWER
Hunting – by my count you have 20 Weeks before your hunt. Here’s what I recommend.
Weeks Plan
All are limited equipment training plans and none need a mountain to train on. You can complete them in west Texas.
Shoulder? See how you feel after the Bodyweight Foundation Plan. Completing that plan will likely go along way toward evening things up.
– Rob
QUESTION
I’m heading on a sheep hunt in almost 7 weeks. What type of routine would you recommend for a 33 year old male, flat lander (Dallas, TX) that sees 99% of his workouts done in a weight room type environment with very little cardio. I know, I’m late. But, gotta figure out what I can do with the time I’ve got. Thank you for your time. Have a good day!
ANSWER
This is an 8 week plan. Still start on week 1, but skip week 7 and finish with week 8. That should give you 7 weeks.
Good luck on your hunt!
– Rob
QUESTION
There has a been an epidemic of failures at IBOLC/Ranger school due to the RPA. The RPA accounts for approximately 25% of all RAP Week failures. Most of the RPA failures occur during the Push-Up event. The current pass for IBOLC is currently around 32%. Those who pass the RPA tend to be successful. Do you have any supplemental work just for the push-up event to strengthen the chest, shoulders, and triceps muscles,
ANSWER
Our go-two push up training progression begins with an assessment and then density sets based on your assessment results. We deploy this in our
Push Up Improvement Packet. The difference with the RPA at Ranger School as I understand it is the push ups have to be constant movement – almost to a metronome. You can’t rest in the up position.
Additional work? Do a deck of crds worth of push ups every other day, Aces count as 15x reps, face cards count as 10x reps and all other cards count their number. Turn over 2x cards at a time. Do that number of push ups (so if you turn over a 9 of clubs and queen of hearts, do 19x push ups in a “Slow, steady push-up repetitions executed to standard (elbows are locked, your body forms a generally straight plane, and you break the plane on the way down) will ensure you’re a GO” …. rest as needed, then turn over 2 more cards.
Break sets as necessary.
– Rob
QUESTION
I am interested in incorporating one of your strength routines into my training. I was reviewing the programs and I’m not really sure what would be best for me…
I am an ultra-runner who prefers the 50K distance with a lot of elevation gain/loss. I just completed one 50K last weekend and I have another in October with about 7,000ft of gain. In between, I have a fast-pack of the Wonderland Trail (3 days, September). I want to find a strength routine that will help me with all this climbing, etc so my body doesn’t get so beat up, but need to keep my mileage up so I am ready for those distances. I am prone to injury (runner’s knee/IT Band) so I try to keep my weakly mileage to about 40-50 miles in peak weeks.
What plan would you recommend? And how do you suggest incorporating it with my current running schedule (typically M-Rest, T-hill or speed, W-Easy Run, TH-hills or easy Friday-Easy Longer Saturday-Easy Trail, Sunday – Long Trail)
ANSWER
Options:
(2)
Alpine Running Training Plan – specifically, replace your hill/speed work on Tue/Thurs with the vertical progression in this plan – i.e. uphill hiking. Uphill movement involves both strength, but also mode-specific aerobic fitness. The best way to train it is to hike/run uphill. If you do this, complete the vertical sessions unloaded – not with load as recommended by the plan.
– Rob
QUESTION
I am a long time user of MTI’s training programs – all have been perfect for my development and training!
I had a quick question regarding your “Valor” Training Plan. I am on leave for about a month, getting prepped for a deployment to Afghanistan and was interested in this plan as a train up. I wanted to gauge your recommendation whether or not this is an appropriate plan for improving overall strength/endurance?
Also, someone provided me a copy of the plan from 2014, and I believe what you are offering on your website represents an updated version. Is there any reason I should purchase the new one (is it significantly better based on the goals of the program)?
ANSWER
Valor overall has a work capacity focus and specifically for endurance, a speed-over-ground emphasis for both running and rucking. I’d recommend
Fortitude for strength/endurance. Fortitude has a greater emphasis on strength, and longer endurance efforts (running, rucking).
We just updated Valor to eliminate “
garbage reps” and change the core programming to your new
Chassis Integrity theory, along with other efficiency improvements.
Should you buy the new plan? No – the Valor Version 1 is awesome.
– Rob
QUESTION
What training would you suggest for a reasonably fit 60 year old guy who plans to go to Mexico and climb Mt. Orizaba (18,000′ +) in early December 2017. I’ve not been above 14,400′ (ie Mt Rainier) and want to use the next 5-6 months to the best advantage. Thanks!
ANSWER
6 Months = 24 weeks. Here’s what I’d recommend:
Weeks Plan
I understand you already climbed Rainier – but I think you find this programming appropriate for your objective.
– Rob
QUESTION
Two questions for you
First: Re: your article on
5 movements for mtn athletes:
Any immediate thoughts on efficacy of weighted step-ups versus stairs or even a stair machine? It seems easier to grind on a machine, but that may actually be detrimental to the effects.
I would assume it’s just a minimalism equipment thing in that anyone can have a bench & pack versus having a machine or a tower to climb stairs, but as a Dallas-based guy that likes to do 14ers, I’m particularly interested.
Second: In your experience, is there a limit on 20RM back squats for experienced lifters? 1rm at 405lbs (200lb BW) and a 300# 20RM seems to be around my upper limit at 75%, whereas Achilles programming goes to 85%. Is that a deficiency in strength-endurance or have you observed that before with athletes that are already near their physiological limit of 1rm back squat?
For what its worth, I feel great going through the programming with less of the ‘fried’ feeling I get from a 5×5 program. I’m a believer.
All the best and keep up the great programming.
ANSWER
1) No experience with stair machines. I know step ups work.
2) No limit. We’ve got athletes doing Super Squats now with 1RM back squats above 405#. This is why the progression is based upon the individual athlete.
– Rob
QUESTION
I am a Marine Corps infantry officer who is scheduled to go to BRC in December. I hoping to make it to a force company. I am looking at a lot of school specific programming for MARSOC A&S, BUDS, etc. While there is not one specifically for BRC, is there a program you currently offer that you feel would best suit preparation?
ANSWER
– Rob
Subscribe to MTI's Newsletter - BETA
