QUESTION
Rob,
I've got an FBI new agent PFT assessment coming up in two months and was browsing through your plans but was unable to find one. I thought Military Athlete had a New Agent Training Plan? If not what would you recommend?
The PFT contains:
1 minute max sit-ups
300m sprint
no time limit/continuous motion push-ups
1.5 mile run
pull-ups (not officially counted but required)
Thanks for your help, love your programming.
-C
ANSWER
Hi C –
We built a plan specifically for this and moved it to leathlete.com. Here's the link: http://leathlete.com/page.php?page_ID=12&cart_category_ID=69&&cart_ID=116
– Rob
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QUESTION
I'm getting ready to go to the academy here in KY on June 15th. I had trained powerlifting and some bodybuilding for about 2 years before switching to Crossfit late last year. I finished the APFT program a few weeks ago and saw some huge improvements with my PT scores but my strength has gone down a lot.
I've notched up my miles with 3-5 mile runs twice a week with shorter 1 mile repeats or 400m sprints. I messed around with some rucking but I decided to hold off since we won't be doing any of that and it beat me up.
Any advice on what to do since I still have a few weeks to go? I figured I would focus on the basics again by going through the APFT program again or working on my weakpoints which are core strength and pull-ups.
-J
ANSWER
Hi J-
I'd recommend the Bodyweight Training Plan at LEAthlete.com: http://www.leathlete.com/page.php?page_ID=12&cart_category_ID=73&cart_ID=122
Good Luck!
– Rob
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QUESTION
Rob
First I wanted to say thank you for this program. For A long time I have been researching proper/quality law enforcement based workouts, and found nothing.
I am looking forward to your swat/srt program.
For bench press. due to a few shoulder injuries while on duty bench press causes pain. I had a partial year in one of the front rotator muscles, while in a use of force. If I were to use dumbbells do you have a weight conversion/suggestion? Or just split the 135 in half and use that weight??
Thank you again and I look forward to completing the program.
-D
ANSWER
Hi D-
You can substitute dumbbell bench press. For loading, dumbbell bench press is much harder than a barbell bench press at the same weight. I can get 140# with a barbell a bazillion times, but know if I'd get 5 reps with 2x 70# dumbbells!
So – think in terms of reps instead of load. If the warm up calls for 8 reps of bench at 95# (barbell), understand 8 reps should feel pretty easy (for a warmup) and choose the dumbbells accordingly.
In general, load your dumbbells at 50% of the prescribed barbell weight. So if the session calls for 135# bench press (barbell), use 35# dumbbells for the dumbbell bench press.
– Rob
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QUESTION
Rob,
Just a quick question on the programming for LE athlete. I follow MA for some time, and enjoy the 5/2 split. What would you recommend to add in for LE athlete on the 5th day? I feel like i need to do something. Thanks.
-J
ANSWER
J-
You shouldn't subscribe for just one day.
Couple options ….
Not all our cycles are 4/2, many are 5/2. You can go back and do a Friday session from the Archives.
Another – and what I do personally often, is work on a weakness. Mine is aerobic base and endurance, so I'll often take a 60-90 minute run or fast hike on open Fridays.
– Rob