I came across your website a little over a week ago and have visited it several times since then. My mom and I have been on your “diet” for a week and really like it.
I would like to explain my current situation and request some honest feedback.
I am an 18-year-old female who is vigorously trying to get into the Air Force Academy. I graduated this past fall from high school and was not selected for an appointment. In the meantime, I am doing AFROTC starting this fall while reapplying.
Here is the situation…
I did not get in mainly because of my ACT scores. However, there were other things that factored into my rejection. I was medically disqualified and was not competitive enough to get a waiver. I passed the CFA but could have done MUCH better. I was recovering from pneumonia when I took the CFA and was on some antibiotics that seriously screwed with my stomach. I was also extremely fatigued due to my bad case of pneumonia. As I said, my ACT scores were the main cause of rejection. Ever since I was informed that I was a non-select, I have been studying non-stop for the ACT that I was supposed to take yesterday, however, it was cancelled due to Covid. I may, or may not be able to prove myself with the ACT this admission cycle. Hearing about my low ACT scores and average CFA, you may question my desire with a (reasonable) laugh. I can guarantee, though, that I was seriously considered. I did receive my congressman’s nomination and both my liaison officer and evaluator believe that I belong there. I am an average person with a huge desire, a whole lot of grit, a nonstop work ethic, and faith.
This is where you come in.
My job now is to make sure that I am as competitive as possible for this admission cycle. I need to clean up every weakness. Especially since I may not be able to prove myself with the ACT due to the coronavirus, I need to prove myself with what I can control- fitness.
The weight cutoff for my height, 5’7, is 159 lbs. I would like to be between 150 and 155. I did not make this cutoff last year and received a body fat assessment, which I passed. I am 170 lbs. I would love to lose 20 lbs and really build muscle. I come from a line of obesity from my mom’s side, which is who I grew up with, as she was a single mom. My mom got remarried in 2011 and her husband, my dad, comes from an Air Force family (Go Falcons!) who introduced me to my now unending desire to serve. Ever since my mom met my dad, I have been in a ton of sports and they (his side of the family) made sure to keep me active. My mom also has a new philosophy on food and fitness but most definitely still struggles.
My physical goals are this:
-Lose 20 lbs
-Kill the CFA (attached below)
-Seriously lean up
* I also really want to be able to do pull-ups but have not been able to do a single one.
I understand that I am far from where I need to be, but I am trying to get there. I do not have a lot of money but if you have a sample course or fitness plan that you recommend that will help me reach my goals, this will be worth my money. Again, I can’t afford much, but your prices seem to be reasonable. I am looking for some honest feedback and advice. I could really use it.
I look forward to hearing from you.
At both the links above, click the “Sample Training” tab to see the entire first week of programming.
You’ll want to re-complete the CFA Training Plan the 6 weeks directly before you official assessment for next year’s admission.
The programming I’ll recommend between Bodyweight Foundation and the CFA Training Plan before your official assessment will depend on your equipment availability when you complete Bodyweight Foundation and who knows where we’ll be at with the pandemic then. Email back after Bodyweight Foundation and I’ll advise.
Bodyweight …. losing excess fat will help everything – run times, pull ups, etc. Stick with the nutrition guidelines. Be sure to cheat on the cheat day, but only on the cheat day.
I’m in the Army National Guard and I am leaving for Infantry OSUT (for 22 weeks) on September 21st. I used to have a gym but due to Covid its closed. I have some training equipment that includes a Ruck, 25 pound plate, a 20kg kettlebell and a 26kg kettlebell. I ordered a sandbag from REP fitness but who knows when they will ship it to me. I wanted to inquire what plan would help me prepare physically for OSUT.
You’ll need to build a 45-pound backpack which you’ll use for both lifting and rucking.
You have 9 weeks until OSUT. This is a 7-week plan …. repeat weeks 3 and 6 in the plan to extend it to 9 weeks.
I have subscribed to you plans and am a long time tactical athlete. However, I live in NJ and gym are closed due to COVID. I just finished my garage gym (I have the essentials) but am still waiting for some Bumpers and dumbbells to complete the entire set up. I do have enough weight to get started. My health, strength and cardiovascular fitness has declined steadily over the past 5 months. Do you have a plan that you would recommend to get back into the swing of things? Here’s what I have so far, squat rack, Olympic barbell, about 150 lbs in plates, my trusty ruck, my weighted vest with ceramic plates, dumbbells 10-50lbs, jump rope and Plyo boxes-various heights. Any thoughts I would appreciate.
Heavy strength + running and intervals. Simple and direct.
I’m a big fan of MTI and have purchased plans in the past.
I volunteered to be one of your 50+ athletes in a recent study but I was training for Denali and traveling every week. Denali closed and I’m no longer traveling due to Covid.
I blew out my knee March 7, had surgery April 9th and anxious to get back climbing (I had a full ACL replacement, meniscus repair, cadaver tendon and titanium screws). I’ve been hiking up to 12k feet, overnight camping with a 35lb pack and doing Peloton spin and strength classes every day.
I hope to climb another 8k meter peak next year (I summited Everest in 2018 and have climbed all over the world), and climb other peaks in Bolivia, Antarctica and many more.
I’d like a training plan that focuses on lower body strength training for mountaineering. I have the Denali and Everest plans but I can’t do any lateral movements right now or heavy weight training. I’m supposed to “take it slow” and recover but my leg has atrophied and I’m losing strength (not my happy place).
Any plans that you’d recommend?
Sorry about your knee.
(1) Monday, Tuesday and Thursday Session’s from Everest Base – you already have this plan.
(3) Post Rehab Leg Injury Training Plan
– Best option as it’s designed to come back post Physical Therapy — assuming your’e done with PT. Again, be smart and cautious with loading.
I’m following your plans this year and I have two questions.
1. Do you have some specific plan to improve time for 50m swim (below 40s)?
2. Could you advise which plan would be the best for Polish Military Physical Fitness Badge:
-18 Strict Pull Ups;
-28,6 s or less in 10x10m Shuttle Run;
-12,00 min or less in 3000m Run;
-40s or less in 50m Swim (25m pool)?
2) From what we have, the US Navy PST Training Plan
is close to your event and what I recommend. It includes specific training for a 500m swim, including shorter sprints, 1.5 mile run (3K), and pull ups.
I am very interested in purchasing your smoke diver training course. My buddy and I want to use it to prepare for Florida Smoke Divers. Your description advises to contact you if it is more than 9 weeks out. Also, I am a female training for the course and any extra tips to get up to the standard would be awesome. The course will be in December. Thanks.
By my count you have 19 weeks until December 1.
Here’s what I recommend:
12 Total Rest
Doing the Smoke Diver Training Now might smoke you pretty good if you’re coming into it with suspect fitness …. but much of it is assessment-based, and suffering through it the first time will condition your mind and body so when you repeat it directly before the course, you’ll see/feel the improvement and head to the course fit and confident.