QUESTION
I have finished CPAT training plan and looks like It may be three weeks till the test. They haven’t even scheduled it test but I’m told it will be later this month.
Here is my question:
1. I’d like to maintain sport specific CPAT strength and skill over these next three weeks but would like another equally (more?) challenging program so that I don’t plateau.
Btw I am required to attend police (Sept) and fire academies (after Jan 1)so upper body hypertrophy is in my future, I’m just not sure if I the extra pounds from muscle mass would help me in the short run at Fire academy. Your thoughts?
2. I have a stair machine at the gym. I want to replace shuttles and step ups with stair machine. ( can’t really do shuttles in gym. Step ups are fine they are just a lot easier for me than stair machine) How would I substitute stair machine for step ups and shuttles?
It’s also a mental thing for me to use the stair climber.
Example:
When plan calls for 40% max reps step ups in 75 sec. how do I translate that to a step up machine?
If it helps, I can do 289 steps in 3 min 20 sec.
So that’s 115 steps (40%) in 75 sec.
Can’t go that fast on a stair climber. Takes it forever to get up to speed and 75 sec is gone way before I get to the 115 steps.
Thanks for the help and for all your work. Finding MYI has been a game changer for me.
ANSWER
1) Pivot to
Jaguar from our Big Cat Plans for Fire/Rescue.
2) Can’t help here – you would need to do the assessment on a stair master, and then base the progressions on it.
– Rob
QUESTION
Can you clarify what I would receive for a monthly subscription? I noticed the monthly subscription is $29, but some programs that state I would receive it with a subscription cost $50 individually. Do you receive different content if you purchase the Subscription vs Individual programs? An example is the Sapper leader program.
Secondly I am looking for a longterm program that focuses on aerobic endurance (run, ruck, and swim) but also builds strength (squat, deadlift, etc). Which of your programs would you most recommend for this? I am interested in Canadian JTF2 if you have had any other clients with similar interests.
ANSWER
1) What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?
- Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
- Packet – Like purchasing the DVDs of all the Star Wars movies. You own them forever, including any updates we make to the plans.
- Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plans in our library, but lose access if you unsubscribe.
2) Pirate Series of Plans. These plans are designed as day-to-day programming for LE and Military SOF with water-based mission sets, and concurrently train strength, work capacity, endurance (run, ruck, swim), tactical agility and chassis integrity.
Selection? I have not been able to find enough out about JTF2 selection to design a training plan specifically for that unit. We’ve been able to build one for CSOR – but not JTF2. You seem to indicate the selection includes water confidence – if so, I’d recommend our USMC Basic Recon Course Training Plan directly before selection.
– Rob
QUESTION
I’m a female NROTC midshipman who previously used your 6 week Marine OCS program to prep for OCS this summer. I was at OCS for 4 (out of 6) weeks and found PT events there challenging, but didn’t really fail or fall behind on anything except for one run through of the o course on a very wet day. Unfortunately I was sent home after getting heatstroke, but can come back next summer (in 10 months). I have 2 questions:
1) What are your training recommendations for athletes who must work in very hot/humid environments? I ran routinely in similar conditions before OCS and hydrated adequately–do you have any additional tips?
2) What programs should I follow in those 10 months before OCS? I’ll be medically cleared to start exercising again soon, and usually max all areas of the PFT except the 3 mile run (I average around 22:45-23 mins). I also definitely lost a significant amount of upper body strength while at OCS, and lost 10lbs as well, putting me near the minimum weight standard for my height.
ANSWER
1) No tips here other than trying to train in the same environment prior. I.e. – do your training session at the hottest time of the day.
– Rob
QUESTION
Is it appropriate to substitute the running/biking portions of the SF45 with rucking a weighted pack?
I compete in Centerfire Biathlons and have to carry about 25lbs of gear over obstacles and woodland terrain. I’m 56 and been on strength program consisting of deadlifts, squats, overhead press, and bench press for a couple years (I’m bored with it).
ANSWER
Sure – but I’d recommend cutting the prescribed distance by 1/3 to 1/2.
– Rob
QUESTION
I’m one week away from completing “Hypertrophy fro Skinny Guys” program, any recommendations on a good followup routine; I was considering “357 Strength”.
ANSWER
357 Strength would be perfect. Email any questions that come up.
– Rob
QUESTION
I have been looking through all your plans and they all look great I cant decide what to do my goals are to improve my strength, legs, arms, back and core. I am a skinny guy my endurance is decent but I would like to continue to ruck/run. Thank you for your time and help
ANSWER
I’d recommend
Fortitude, which concurrently trains strength, endurance (run, ruck run), and chassis integrity (mid-section strength).
– Rob
QUESTION
Good morning I was recommended by several people from work to look at your training regiment. I’m currently a law enforcement officer. I was looking for a new type of training. During the week I work out at my gym at work. It’s not great but it does the job. I’ve worked out and played sports my entire life and now looking for a new regiment to spark my training. I’m tired of the same lifts. Do you recommend a certain fitness plan? Thx you
ANSWER
I’d recommend the plans and order in our
Spirits Packet of plans for full time LE patrol and detectives. These plans concurrently train strength, upper body hypertrophy (mass), work capacity with a sprint focus, tactical agility and chassis integrity (core).
– Rob
QUESTION
I am interested in subscribing to MTI for your CCT workout plans, however, I want to make sure that I have access to the proper equipment for the types of exercises that are prescribed. I was wondering if you could send me a sample day from the workout so I can see what its like. Thank you.
ANSWER
Click the “Sample Training” at the USAF CCT/PJ/CRO Training Plan product page
HERE, to see the first 2 weeks of training sessions from the plan.
– Rob
QUESTION
I recently purchased the Spartan Ultra training plan and I have a few questions:
1) The plan is 7 weeks long and my race is about 15 weeks away, would you recommend that I run through the program twice? Or simply continue training as I am and then start your program 7 weeks out from race day?
2) How many days should I put in between race day and the 35th and final workout of the plan?
ANSWER
1) Up to you, but definitely complete the plan the 7 weeks directly before your event.
2) 2-3 days total rest.
– Rob
QUESTION
I’m a 21 year old college student presently trying to get into shape for an 18X Army Special Forces contract. I’m hoping to enlist by February or March, but my running and rucking are subpar. I’m just starting to get back into running shape (1.5 miles in around 12 minutes) and my best ruck is 6 miles in 1:24:00 at 25#.
I’ve looked over the sample training for the Ruck-Based Selection Program, and I recognize I’m not in good enough shape to start it. I was hoping to do the Running and Rucking Improvement Plans concurrently before starting the Ruck-Based Program. Would this be possible, and if so, how should I combine the programs?
If it’s not possible, how should I go about preparing for the Ruck-Based Selection Program? Would the On-Ramp Training be sufficient before starting?
Thank you for your time and the amazing work you do.
ANSWER
– Rob
QUESTION
I can’t decide which of these plans (or maybe there’s another one entirely) is right for me. I live in the mountains and regularly trail run, scramble, mountain bike, and in the winter am skinning or lift access skiing every weekend day and many days after work. I have been crossfitting for six or so years, but just moved away from my gym and want to try something different instead of a different crossfit gym, as my old gym understood that I use crossfit only to train to play outside.
I don’t have a specific training goal in mind right now; it’s more that I like to be able to look at the map and pick an adventure and go for it.
I am leaning toward the greek heroine series, except that I am not a climber. Also, I love barbell work. Do all the greek heroine plans have the option of subbing upper body strength work for the bouldering days? Or would the country singer series be a better choice?
Come mid-october, I’ll probably switch over to monster factory or one of the pre-season skiing plans, so this is only for 6-10 weeks.
ANSWER
I’d recommend the
Willie, from the Country Singer series prior to beginning the Dryland Ski Training Plan before the snow flies. Willie is a multi-modal plan but has a strong endurance emphasis – which is more transferable to the mountain.
– Rob
QUESTION
I was running KB Strength-Working Strength and throwing in a fun park training session on Sundays (sandbag work/misc KB work/ crawling, whatever-just something fun). Recently traded that for 70 hour work weeks. I work in construction so it’s 70 hard hours. Can you recommend a plan for guys short on time and energy? I’m specifically looking for something utilizing limited equipment with programming for GPP and upper body mass and strength.
Thank you for the great programming.
ANSWER
I’d recommend
Moe from our dumbbell/kettlebell 3 Stooges series.
– Rob
QUESTION
Finished up Hector about a week ago. Took a week off. Really needed it too. Great challenge. Now it’s time for something new. Looking to pack on a little more muscle, but still keep it semi lean with some cardio as I’m also a police officer and need to remain somewhat functional. What can you suggest for that?
ANSWER
Whiskey from the Spirits Series for LE.
– Rob
QUESTION
I apologize in advance as I know you must be inundated with “which plan” questions, but here goes. I am currently active duty LE, patrol/general duty. I intend to try out for tactical on an unknown date sometime in the next year.
Tryouts begin a one day test involving a scored shooting test and a fitness test which is basically an obstacle run with some carries etc completed mostly in IBA. Run must be completed in 11 minutes or less. 9 minutes would be a solid goal time.
After that would be a 4 day selection later followed by the full course for successful candidates.
I am 3 weeks in to the LE on ramp program and am managing the volume alright. Monday and Friday sessions are a grind, but very doable.
I am unsure whether to complete the on ramp or to consider the gun maker package, or something else entirely. The difficulty is there is usually very little advance notice for the one day tryout so it’s more of a be ready than a get ready scenario. Your thoughts would be greatly appreciated.
ANSWER
Directly prior to your department’s SWAT Selection you’ll want to complete our
SWAT Selection Training Plan. This is a 7-week training plan.
It’s not clear how much warning you’ll get about the selection date. If you don’t get 7 weeks, what I’d recommend is you finish the OnRamp Training Plan, and then follow it up with the SWAT Selection Training Plan, then after this drop into the plans in the Gun Maker Series … but alternate the SWAT Selection Training Plan with the Gun Maker Plans … so Gun Maker Plan (Beretta), SWAT Selection, Gun Maker Plan (Glock), SWAT Selection, etc.
– Rob
QUESTION
I just got back from Cadet Summer Training (Basic Training for ROTC Cadets). I plan on branching Infantry which guarantees a slot into Ranger School and eventually I want to go through the Army Special Forces pipeline . I am reasonably fit and want to start building my overall fitness now while I still have time.
I was wondering what series would you recommend to attain this goal?
What is the difference between the Virtue series and the Greek series?
I know the APFT is not an accurate tool for overall fitness but here are my scores. I have don’t have a max APFT but manage to out-ruck, out-sprint and endure more than those who do…which confuses me.
I also have exceptional mobility and flexibility because of my Taekwondo background.
APFT:
65 Pushups
90 Sit-ups
13:07 2-mile run
175 lbs.
5’9’’
Hope this description helps paint a picture of my overall physical condition.
ANSWER
2) The difference with Greek Hero? Each of the Virtue Packet Plans has distinct fitness emphasis and are a great fit for a young tactical athlete building tactical fitness. They also lay a great base prior to the Greek Hero plans which are more fluid.
Skip the Military OnRamp Training Plan and start with
Humility.
– Rob
QUESTION
I will complete a 50 mile Ruck event on August 31. I am interested in a 50 mile trail race on October 15. That is basically 6 weeks total from one event to the other. My training for the Ruck has included tons of miles with a ruck ranging from 20-55#, several step up workouts ranging from 300-500 reps, and body weight movements including push ups, pull ups, squats and lunges. Lots and lots of those. I probably havent run five miles during this training period. I have several road and trail marathons and one 39 miler under my belt. My question is in regard to your 50 Mile training plan. Would you suggest this plan for this 50 mile race? This Ruck training has me feeling like I can put one foot in front of the other forever. I’m not sure how to go from the Ruck event to training for the 50 mile trail race.
ANSWER
The 50-Mile Ultra Plan is an 8-week plan – do the first 5 weeks as prescribed, then skip forward to week 8 (which is an unload) for the week directly prior to your race.
– Rob
QUESTION
I have been using your LE programs, and they have been great. I have told guys at my National Guard unit about you all, and one guy is wondering what program to buy… he is about to go active and is getting a RASP contract, but he is not going to attend for another 6 months to a year. What should he use besides the RASP program to build up before then?
ANSWER
– Rob
QUESTION
I am kinda trying to train for a number of things all at the same time and looking for my best option.
I live in Alaska and I am a Structure firefighter, sheep, and goat hunter, wanting to run an 100 miler in Jan in the lower 48, and clime Denali next April. You have a number of programs for each of those things. I am looking for a program that could get me ready for all of them.
ANSWER
I’m sorry, but I’m simply not smart enough to design a perfect, do-it-all strength and conditioning program which will do a good job at preparing you to do anything well, at any time.
What I’d offer is that as a professional tactical athlete, your primary fitness responsibility is to your work as a structural firefighter – and this programming and the fitness demands of that job, should be your first concern. Firefighting fitness demands include high relative strength, multi-mode work capacity, chassis integrity and tactical agility – this is found in our BIg Cat packet of training plans.
With this covered, it entirely appropriate to use our focused, event/sport specific programming to compare for your recreational seasons – for example, the 6 weeks before your hunting season, complete the first 6 weeks of the Backcountry Big Game Training Plan. After hunting, start work preparing for your 100-miler by working in the long running days from the 100-Mile Ultra training plan with your firefighting-focused programming.
Properly alternating back and forth between your professional fitness programming, and recreational fitness programming takes some work and planning. As well, it means you won’t be as well prepared for your recreational events as you could be …. but again, your first fitness responsibility is to your profession.
– Rob
QUESTION
I was on your website and was looking at the training programs. I was really interested in the hunting ones because I am designing a Hunter Preparation Course that is designed to incorporate all of the aspects of hunting. I like the program, but I noticed that it was not for people going on guided hunts or out of shape people…and that is most of what our clients are. So I wanted to have another program that would be less intense, but would be good for those who are not as in shape and are going on guided hunts with outfitters.
I am/was a huge Military Athlete junkie and even did some stuff with Rob, so I know that you guys have a solid system and it works, I am just looking to tailor it to our clients.
ANSWER
It’s not clear what you’re asking for here. I don’t design custom programming but will consider designing a plan for outfitted hunters – who don’t have the pack-out demands of DIY hunters.
– Rob
QUESTION
I’m reaching out in order to find the right training plan for myself. I am an ROTC cadet in my senior year and have always been an athlete. I used to do Crossfit and I really liked that atmosphere. I’m looking for a plan that I can build strength without compromising my endurance for PT testing and all of the running I do. I also need to work on my push up form and getting to a point where I can do unsupported pull ups. Thank you.
ANSWER
– Rob
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