Q&A 8.10.24

by Mintra Mattison

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

You’re conflating two fitness goals (1) Remedial PT, and; (2) Focused improvement on the DEA PTT.
These are different.
(1) A Remedial PT program would be for obese, severely deconditioned people who would hurt themselves doing the 300m sprint and couldn’t finish the 1.5 mile run. You’re not looking for a plan for these types of folks, correct.
(2) DEA PTT Improvement – if your candidates can complete the PTT without injuring themselves because of deconditioning – your efforts should focus laser-like on PTT improvement. This is irregardless of their PTT score. These are the type of people you’re looking to get help with, correct? This is the type of athlete we work with.
If so, from our programming I’d recommend the DEA PTT Training Plan – which is laser-focused on PTT improvement.
In general with relatively fit athletes unfamiliar with our approach to PFT training, we’ll see a 5-20% overall score improvement after 3-6 weeks of training. Everyone improves, but the less fit athletes going in improve more than the more fit athletes going in. This makes sense.
What’s unique about my approach to PFT programming is the plans deploy the PFT out of the gate, then use the athlete’s initial PFT scores for the follow-on training and progression. In this way the programming automatically scales to the individual athlete. The plans deploy mid-cycle PFTs, then re-set the progressions. This way the programming continues to push the athletes as their fitness improves.
So … if you’re looking to improve regular candidate PTT scores, I’d recommend focused PTT programming – not a general fitness plan.
Research below …
– Rob
MTI Studies: 
I also asked ChatGPT – and this is what AI came back with: 
Question: What does research say about the effictiveness of remedial PT programs for fitness test assessment improvement for law enforcement and military candidates and recruits. Please bullet point the references you use and use only scholarly or academic research.
Answer: Searched 5 sites

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

We certainly have programming to increase strength … but if your a competitive sprinter you should be working with a sprinting and/or track and field coach. I’m certainly no expert dealing with track athletes/sprinters. My best guess would be to train max effort strength to try and increase strength with minimal weight gain, add in some plyommetrics, and do a lot of technique-focused sprinting under the eye of a sprinting coach.
To increase max effort strength, from our programming it’s hard to beat the efficiency/effectiveness of the MTI Relative Strength Assessment Training Plan
Bodyweight? at 5’11” you’re right in there for where I’d want you for bodyweight. I have not idea how much a 5’11” sprinter should weigh, but I’d doubt a coach would want you to lose any more weight – esp. at the expense of strength. .
– Rob

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

Marathon? Easiest would be to add in 1 day/week rucking to your current programming. Either replace the endurance in the plan with rucking, or add in a long ruck on Saturdays. If you add it in on Saturdays, take Friday’s off full rest or decrease the programming some to accommodate.
You’ll want to work up to 18 miles before the marathon, and I’d recommend two efforts at each distance. So, start 11 weeks out – which would be Saturday, Sept 7 by my count and assuming you’re going to add in a long Saturday ruck, here would be your weekly schedule:
Mon: Great Plans Session
Tue: Great Plans Session
Wed: Great Plans Session
Thurs: Great Plans Session
Friday: Total Rest
Sat: Long Ruck
Sun: Total Rest
Ruck Progression:
Aug 31 – 8 miles
Sept 7 – 8 miles
Sept 14 – 10 miles
Sept 21 – 10 miles
Sept 28 – 12 miles
Oct 5 – 12 miles
Oct 12 – 14 miles
Oct 19 – 14 miles
Oct 26 – 16 miles
Nov 2 – 16 miles
Nov 9 – 18 miles
Nov 16 – 18 miles
Nov 24 – Marathon
Mountaineering Course? 
Big Mountain Climb Training Plan … unless you’ll be pulling a sled, then the Denali Training Plan – in the weeks prior to the course.
– Rob

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

You’ll want to do the Virtue Packet plans in order until 7 weeks directly before selection, then complete the SFRE Selection Training Plan directly before selection.
If you’re currently fit, start the Virtue Plans with Humility, then Virtue, Fortitude, etc. If you’re unfit, start with Military OnRamp, then Humility, etc.
– Rob

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

Many LE and military retirees complete MTI programming. We already have programming from ages 40-65 in 5 year age increments.
See HERE.
– Rob

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

New exercise videos here – and I’ve updated the post. the video for the 10/20/10 is wrong, – but we should have it fixed tomorrow.
  • 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.
Plan? Not yet – but we will be publishing  Tactical Agility Plan supplement to other programming. Something similar to our Chassis Integrity Training Plan – which is designed for athletes to plug into existing training. 
 
– Rob

QUESTION

So I currently work as a patrol canine handler for the local police department.  I find this puts a higher demand on my cardio with patrol gear due to running a single purpose trailing/tracking bloodhound.  I am also on our SAR Team so I have to ruck around weight though it is on the lighter side (20 to 30 pounds).
I also compete in Run and Guns which has multiple shooting stages for rifle and Pistol along typically a 5k to 10k course with sometimes obstacles you have to navigate.
I do have some limited equipment at home such as a sandbag, vests, TRX straps, pull up bars and packs I could use for rucking.
Having trouble with most companies of having enough programs for running and bodyweight specifically.
Also concerned about overloading and time with with balancing patrol shifts and trainings.   What are some suggestions for programs and plans if I use a subscription?  Could I still benefit from your plans/programs with limited equipment?  Do you balance in mobility/recovery work with your programs?  Can some programs be mixed or are they meant to be more taken one at a time?

ANSWER

Plans …. we have several limited equipment training plans. All are multi-modal and concurrently train strength, work capacity, endurance and chassis integrity (functional core).
– Great Plains Packet of Plans – Limited Equipment – longer, 60 minute gym sessions and some longer endurance sessions
– Busy Dad Limited Equipment Packet of Plans, – Shorter, 30-45 minute sessions. Still multi-modal
– Bodyweight Training Packet of Plans– professional, multi-modal programming, including endurance, bodyweight only.
Click HERE for all our limited equipment plans. Click HERE for our bodyweight only plans.
Programming Suggestion?
– If you have 60+ minutes to train/day – Great Plains plans
– If you have limited time – Busy Dad Limited Equipment plans
Mobility/Recovery?
– All of our programming includes limited mobility work/stretching, but mobility is not an emphasis of MTI programming. Our focus is strength, work capacity, chessis integrity and endurance.
– Recovery? – not sure what you mean here. Most plans are 5 days/week – with weekends off.
– Rob

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

No … the SFRE Selection Training plan is laser focused on the fitness demands at selection – the gate PFT, intense work capacity, run/ruck endurance and long extended mini-events.
The plan is intense, and I would recommend adding in any additional heavy strength training. But if you do, wait until week 3 to see how you are recovering, then you could add in 1 day/week heavy strength aimed at maintaining max effort strength – so sets of 6×3 for example. Low volume and heavy.
– Rob

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

The differences between the programs is (1) how much time you have to train, and ; (2) How serious you are about your skiing.
Do the 30-MInute Per Day Dryland Ski Program the 4 weeks directly before your ski vacation.
Even though this plan is shorter in daily training and overall weeks, it’s no joke, and most are sore as hell the first week.
Between now and starting the Dryland plan – yes, general fitness. We have several individual plans, packet of plans and a Daily General Fitness option. We also have one for Busy Dads …. 30-45 minute training sessions.
– Rob

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

Our Bodyweight Beginner plan is what I’d recommend. However, it does include bodyweight squats, lunges, running, etc…. which I would work with you to find alternatives for if needed.
However, you can’t outwork a shitty Diet. Here are our dietary recommendations, however, right now I’d recommend you try my protein shake diet (I’m 56 too).

– Rob

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