QUESTION
Hope you are well. I am working on a grad class in data analytics. I am working on a project aimed at improving the passage rate of our agency’s (DEA) PTA by implementing a pre employment remedial PT program. As I am sure you are aware, there is not a lot of concrete data out there on the success/failure of remedial-type PT programs.
I know you guys run a lot of your own data. I was wondering if you had any lab rat studies or similar data to assess the improvement of any mil/cooper/LE PT test training programs? Any studies in this area would be a huge help.
Thanks for doing what you do and any help you can provide.
ANSWER
Research on the effectiveness of remedial physical training (PT) programs for improving fitness test performance among law enforcement and military personnel shows varied results, often highlighting the benefits of nontraditional and expert-supervised training methods. Here are key findings from the scholarly research:
- Nontraditional Military Physical Training:
- Improvement in Specific Fitness Domains: Nontraditional training methods have shown greater improvements in muscular endurance, power, strength, and occupationally specific physical performance compared to traditional military PT. These methods, however, did not significantly impact aerobic fitness or flexibility (PubMed).
- Expert-Supervised Training Programs:
- Enhanced Performance: Studies comparing traditional PT with expert-supervised, fully resourced programs found that the latter significantly improved performance in strength and mobility assessments. While traditional programs led to better results in muscular, anaerobic, and aerobic endurance events, expert-supervised programs were more effective in enhancing overall physical fitness and reducing injury risk(PubMed).
- Law Enforcement Fitness Programs:
- Cardiovascular and Muscular Fitness: Implementing structured PT programs has been linked to improvements in cardiovascular and muscular fitness among police officers. Regular fitness assessments and remedial PT programs are critical in maintaining the physical readiness required for the demanding nature of law enforcement duties (European Journal of Human Movement).
- Basic Training Modifications:
- Stratified Training Programs: Modified basic training programs that incorporate pre-enlistment fitness stratification have been effective in improving physical performance among military recruits. These programs help address varying fitness levels and promote higher overall fitness standards (National Academies Press).
Overall, remedial PT programs that incorporate nontraditional methods, expert supervision, and tailored training regimens are more effective in enhancing specific fitness domains and overall performance for both military and law enforcement personnel. Regular assessment and targeted interventions are essential to achieving and maintaining the necessary fitness standards.
QUESTION
I am a competitive sprinter and I am looking to increase my acceleration and speed. I run the longer sprints (400m) and I am trying to transition down to include the 100 in my races. I am 5’11” and weigh around 175lbs, so I know I have some weight to lose. I have done the Bodyweight Peak and Ultimate Work Capacity plans and lost roughly 20lbs, so I am wondering if there are any programs focused around increasing power output/speed while keeping relatively the same bodyweight. Any tips, things to focus on, or training plans would be greatly appreciated. Thank you.
ANSWER
QUESTION
I’m doing the Philadelphia Marathon on 24 Nov – plan to ruck it with a 35# pack…raising money for Guardian Revival. I don’t run anymore after my hip replacement. In April 2025 I’m in the Alaska Range for a 12-day mountaineering course (no summit of Denali).
Was wondering what plans you recommend? I’m currently doing the Great Plains packets (on Sioux, starting week 5). I work out of my garage. Great packet!!
Thanks in advance. By the way, love the podcast.
ANSWER
QUESTION
I am planning on attending SFRE in mid-January or late-March so I am looking for some advice on how to stack plans in prep for the weekend. I currently own the mil on-ramp program, big 3 + 5 mile, the virtue series, and busy operator 1/2 to name a few programs. I am planning on purchasing the SFRE prep program but wanted some advice on programming. I need to improve my run and ruck times drastically and I do not feel like my pull-ups are where they need to be, granted I have not run an APFT to see where I fall. Thanks in advance, I’ve used your programs to run a 50k and a half Ironman so it was a no brainer to come back for more when I have something to accomplish.
ANSWER
QUESTION
Im an LEO retiree. There are many of us. We typically die 6 years after retirement due to a variety of factors, including cumulative stress and lifestyle related chronic illness.
ANSWER
QUESTION
Really liked today’s article on tactical agility programming and drills. Will there be a full actual program in the programs section? Also, new drills were mentioned, but I don’t see any links to them for further explanation.
ANSWER
- Tactical Agility Sandbag Crawl: Combines level changes, obstacle navigation, crawling, and dragging. This targets Fire/Rescue professionals who need to move hoses and hand tools while maintaining a low profile in a smoky environment.
- Tactical Agility 75m Shuttle with Burpee Box Jump: This exercise incorporates sprints, level changes through jumps and drops, and obstacle navigation. It can also serve as a work capacity exercise.
- Tactical Agility 10/20/10 (starting from prone, back, or kneeling): Adjustable to start from a back or kneeling position or perform a technical standup. Transitions to a sprint, followed by obstacle navigation, another sprint, and a hard cut to the finish.
- Tactical Agility Sandbag Serpentine: It can be adjusted to start from a back or kneeling position or perform a technical standup (level change). It includes sprints and obstacle avoidance and can serve as a work capacity exercise.
QUESTION
ANSWER
QUESTION
Hello, I’m interested in starting the SFRE training plan. However, I looked at the training schedule sample and didn’t see any strength training (e.g compound lifts) incorporated into the program. Is there any compound lifts incorporated in the program or would that be something I would have to add? Thank you
ANSWER
QUESTION
Question re the 30 Minutes Dryland Sessions versus the Full 7 Week Programme.
Assuming the shorter on is for people looking for some ski specific fitness a month or so out from a shorter ski trip (probably only 1 or 2 weeker) and the longer is for those looking to get in shape for a fuller/longer winter on snow?
I only (unfortunately) get to ski once or twice a season now so was thinking of doing the shorter one in the run up but maintaining a more general programme up until then?
ANSWER
QUESTION
I am 56 years old male, 5 ft 5 in, and 183 lbs. I enjoyed your workout plans when I was still in the Military. It’s been 7 years since separated from the military. I’ve had a partial right knee replacement. My weight has been steadily increasing, which is not good for my knees either. I look through your workout plans and could not decide which workout plan is good for my current health condition. Could you recommend me a couple of workout plan for me to get back in shape without stressing my knees? I would like to get back down to 160 lbs, which was my weight before getting out of the military and be in shape. If you have any questions, please feel free to contact me anytime.
ANSWER
– Rob