Q&A 8.18.22

QUESTION

I’m an 18X contract (SF Green Beret) for the U.S military interested in training from one of your programs. I had a guy in our unit recommend the “Ruck Based Selection” training packet so I had a few questions concerning that –

I ship in 8 wks for basic and OSUT… so my actual selection date will not be for some time… (it might be as long as 8 months after I ship) however, It is strongly recommended that you be “selection” quality” (peak) fitness the day you ship to basic so that regaining any lost fitness is not as much of a challenge. My current fitness is:

– 54 hand release pushups (2 minutes)

– 15:34 (2 mile)

– sprint/drag/carry – 1:44

– DL max (305 #)

– 18 mile ruck (55 #) 6:20:00

I have access to a trainer, a complete gym facility and ample time to train for the next 8 wks. I have been training using HIT mixed in with weights and medium distance running mixed in with some track workouts and rucking. In your experience, what would be your recommendation to “Level up” my current numbers? As mentioned, I have ample time and resources and am shipping to basic in 8 wks and am committed to maxing out my fitness potential during that time. Any advice, recommendations you can give would be much appreciated. Also, if you have any gyms or groups of guys training in my area with a like mind mentality – I’m all ears.

ANSWER

Complete the last plan in the packet, the 8-Week Ruck-Based Selection Training Plan – now, before OSUT.

– Rob

QUESTION

I have been accepted to FBI and being hired under the tactical recruitment program. I should be attending the academy in the next three months. Starting at that time, I will have two years to prepare myself for HRT selection. I am currently in good shape, but not where I need to be for selection. Being about two years out, what should I be doing now and to maintain readiness for selection. I plan on completing your 9-week HRT selection plan prior to attending as well of course. Any info or plans you could give being 2 years out from selection would be greatly appreciated.

ANSWER

In order ….

Virtue Packet followed by Greek Hero Packet, followed by the Gun Maker Packet.

Skip the Military OnRamp plan in th Virtue and Greek Hero packets.

8 months out, complete the HRT Selection Plan … then drop back into the Gun Maker Plans. Then repeat the HRT Plan directly before selection.

Congrats and good luck!

– Rob

QUESTION

I’m prepping for basic training in the army. I have done your programs before to prep for working as a firefighter. I’m looking for a basic training prep program, which one do you recommend? The ACFT training plan?

Thank you for your time.

ANSWER

I’d recommend the Military OnRamp Training Plan.

Good luck!

– Rob

QUESTION

I have utilized numerous programs from Coach Shaul and MTI for quite a few years; Valor, Falcon, and SF45 programs. I am a 49 year old former Navy SEAL (11 years active and still a reservist at ST-18) and a FBI agent in Philadelphia who has succumbed to the “burden of constant fitness,” a couple of nagging injuries, age, and just life itself, and am no longer the man I used to be. With three younger children I want and need to be a better example. I no longer am able to just jump in to the level of training that I was accustomed to and now am looking for some sort of guidance. It has been approximately two and half years since I’ve had a consistent routine and the last year has been especially inconsistent. I’m not sure how this works, but rather than just renew my subscription and pick a program, I thought to reach out and seek your recommendations. I may be contacted here or at my personal email address copied above. Thank you in advance for your time and consideration.

ANSWER

Start with the Big 3 Strength + 2-Mile Run Training Plan.

Just. Keep. Grinding … and train first thing in the morning – wake up super early, if needed.

This plan is assessment-based – so it will automatically scale to your incoming fitness.

Email back on the other side.

– Rob

QUESTION

I have recently bought the athlete monthly subscription in hopes to give this a try! I am seeing tons of great stuff. As a current LEO who is willing to train any of the plans, doesn’t have to be L.E specific, which plan would you recommend for someone just starting this program?

A little background, I was a college lacrosse player, and I have been working out, but I missed the structure type workout plan which is why I believed this would be best for me. I am looking for something that incorporates strength, mobility, and conditioning. I have been looking through a ton of workout plans, but was wondering if there were specific ones you would recommend since I am new to the subscription. Any advice would help!

ANSWER

Start with LE ON-Ramp Training Plan, then drop into the LE Spirits Packet. The plans in the Packet are designed as day-to-day training for LE Athletes and build upon each other.

Let me know if you have any additional questions.

Thanks,

Mintra

QUESTION

I was considering purchasing the USAF CCT/PJ/SR Selection Training Packet. The one that lasts 52 weeks. It says to start the plan 52 weeks before I go to selection, however before I go to selection I would have to go to BMT and then a prep course, both which last 8 weeks long. So I would end up finishing this program 16 weeks before A&S actually starts. Would this have much of an impact?

ANSWER

Quick answer is yes. You’ll head into BMT over prepared, and lose fitness at BMT. Your situation is similar to many athletes who sign a special forces (Green Beret) contract with the army and ask me similar question about our Ruck Based Selection Training Packet.

But, it’s what I’d recommend anyway … you don’t have an alternative, and there is more to completing the packet and, especially the final plan in the packet, then the fitness. It’s no joke, takes commitment, and will harden your body and your mind prior to BMT.

– Rob

QUESTION

I know you’ve done lap rat programs with sleds, but are any of your programs based around sled training or heavy usage in it?

ANSWER

Not yet. I’m pretty fascinated by the potential of sled training, and thus from a programming perspective we’ve used them for leg lactate tolerance (skiing), strength building (most recent study), ski sled pulling (Denali Plan).

Most recently, I’ve been personally deploying long, heavy pulls (1 mile, 1 hour) to see if they can develop uphill movement under load.

This might be an alternative to step ups for us for athletes who don’t have vertical to train on.

As well, for older athletes like me (I’m 54) with rapidly deteriorating joints, I’ve got plenty of vertical to train on and going uphill is no problem, but the downhills are painful – which is why I’ve been experimenting with the longer pulls.

Ultimately, all this work will result in a sled-specific plan, but I’m just not quite there yet.

I haven’t, and likely won’t, deploy sled pushes/pulls in our base fitness programming because of equipment issues for most athletes. They need a sled, harness, space to pull, etc.

– Rob

QUESTION

Again, I’m loving your programs. I recently bought busy Operator II and it really suits me.

I have a quick question, I have an 18 year old daughter who is applying to Pre-Law Enforcement programs/Criminology with the end goal to apply to be a LEO in a few years. What programs would you recommend to her to build a foundation and begin a career in Law Enforcement? Her athletic focus the last few years has been competitive gymnastics, she is a little powerhouse and full of muscle but we are starting to discuss what body composition and athletic goals should be for this type of work, curious about your thoughts.

Thanks!

ANSWER

At that age, I’d start with solid basics – specifically the Big 3 Strength + 5 Mile Run Training Plan.

This assumes that she’s not doing any collegiate sports. If she’s doing any collegiate sports, she shouldn’t be doing additional training.

Follow it up with the plans/order in the Country Singer Packet – which is great multi-modal programming for strength, work capacity, endurance and chassis integrity.

Have her email back on the other side of the Country Singer Plans.

– Rob

QUESTION

Just looking for a multi-modal plan of calisthenics, weight lifting, rucking, swimming to challenge myself.

ANSWER

I’d recommend the plans/order in our Pirate Series of plans, beginning with Barbossa.

These plans are designed as “Base Fitness” for military SOF with water-based fitness sets, and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity and tactical agility.

This is great, multi-modal training which will push you in all these areas.

– Rob

QUESTION

I am looking for a little guidance on getting back into shape, geared to a specific goal obviously. I am currently a 35 y/o male, 250lbs, on my feet all day for work and walk roughly 8,000 steps/day plus the trips to the gym in the mornings. I am planning to reenlist and basically need to go from couch potato to special operator. Do you have any suggestions?

ANSWER

Start with the Military OnRamp Training Plan.

Also – fix your diet. Here are our recommendations. Eat clean and you’ll shed pounds.

– Rob

QUESTION

Question, I purchased the new sandbag—the one which fills with sand—I love it. However, I am having a really hard time getting SB get ups, it seems like the density of the weight makes them harder. Am I just imaging things or do I need the larger bag (the mulch one) for SBGUs?

ANSWER

You don’t need a larger bag. Look at our video here, and make sure when you start to come up you don’t raise strait up, but rather roll into your armpit and push up from there.

– Rob

QUESTION

After a bout of chronic illness, I’ve gone through two cycles of “Hypertrophy for Skinny Guys” to get my frame back up and running. I’m switching gears and running the Spartan Ultra in Killington in mid September. – 30 mile OCR with ~15-20k vertical.

I’ve used your long range OCR plan before and it worked well for running and grip endurance, but I did not feel prepared for the uphill demand.

Which plan would you recommend?

Love your stuff – thanks for the help!

ANSWER

I don’t have a perfect plan for this event.

From what I do have I’d recommend you focus on the running/vertical in the event and complete the Mountain Marathon Training Plan and, time permitting, work in some short work capacity and grip work from the Long Range OCR Plan.

– Rob

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