I made it through FLETC and am now assigned to a violent crime group in the mid-West. The reality of life is I have about 40-60 minutes about 4 days a week for PT. I am a street agent and not full-time SRT, so my day is mostly surveillance with infrequent enforcement actions. For more background, I’m 38/6’4”/185 (lost a bunch of weight at FLETC) with about 20 years of accumulated wear from .mil and LE. I work out at a standard McGym. What’s the best program for me? Thanks.
S/F – G.
Best Option: Patrol Officer Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=64
Next Best Option: 357 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69
Sessions in these plans are designed to be 45-60 min long. Do your best given the time you have.
I am a big fan of your work! After using a general fitness program you designed, I found the "next step" I had been looking for for so long! I am studying Wilderness Education and this level of fitness I have achieved has helped me out in my many outdoor pursuits (leading backpacking trips, rock/ice climbing, etc.)! So, thank you!
I am applying to Officers Candidates School for the U.S. Marine Corps and I am working on my P.F.T. score as to become a more competitive applicant. I bought your USMC PFT Program, and it looks great. I will not be able to start that program until September when school starts because I am a backpacking guide in the Adirondack mountains this summer and I am usually in the field Monday-Friday. I could complete the USMC PFT Program out there in the woods, but I believe better/safer options exist. I am looking for a program that will prepare me for the PFT Program that can be done in the woods with minimal equipment/track/distance measure. If you could please let me know what program of your is best for my situation, that would be much appreciated! Thank you!
The Marines don’t care if you’re guiding this summer. They won’t modify the PFT to you’re situation – and the PFT events don’t change.
The USMC PFT Plan is still the one you should be following: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=31
Crunches – don’t require any equipment and you can do these in the field.
Pull Ups – Buy a pair of Metolius Potable Power Grips – and use a tree branch: http://www.amazon.com/Metolius-Wood-Portable-Power-Grips/dp/B000MZ90YU/ref=sr_1_2?ie=UTF8&qid=1371055554&sr=8-2&keywords=metolius+rock+rings
Runs – Trail running is fine, the issue is distance. Ideally you’d use a GPS Watch – we’ve had great luck with the Garmin Forerunner 10. Another Option is the Garmin Fortrex 301.
I’ve been doing your operator sessions since February. I have noticed a huge gain in strength and over all conditioning. The work that you had for June 11th left me questioning my fitness level however. I could only get through a couple rounds of bench at body weight and two or three rounds at 225 squat. I had to scale down the weight to complete the rounds. I don’t even want to touch making the timelines. Normally I do ok with your loading but this one was an ass kicker. Was the session on the heavy side or do I need to reevaluate my strength level.
I would hope most athletes who’ve been following my programming for 1+ years would have been able to complete that session, Kevin. From a strength standpoint, it was a test of both relative strength (strength per bodyweight) and working strength – the ability to complete multiple reps at a high percentage of your max effort strength.
You’re still young in the programming. Be patient – and stick with it. We train multiple variables and strength is just one of them.
Congrats on a great site. I have a quick question. Are any of your plans configured to be completed with only sandbags? I don’t have a barbell or other equipment, but I figured a sandbag I could squeeze into an extra room. Thanks in advance.
I’ve got one Steve, but haven’t published it yet. I’ll try to get it out this week.
I purchased both your US Navy PST as well as your BUD/S Prep e-books online but have been wondering about the Leg Injury and Lower Back programs as well. I have spoken to many in the SPECWAR community and the largest amounts of injuries for any screening process originate in the Ankles, Shins, Calves and Lower back. Now, myself, anytime I have increased my running volume I have had a stint, to differing degrees, with shin splints, ankle pains and lower back pain. I am curious if you would recommend these programs and if so, can they be done together with another plan or are they designed to be done alone with no supplementation of a physical program? I did a ton of crossfit before finding your site and am just wondering if I can continue the PST program while using your Leg Injury and Lower Back programs? Any advice would be much appreciated. Thanks.
In general – you shouldn’t be doubling up on programs.
If you can do the PST Plan, you aren’t injured enough for the leg injury program. The leg injury program is designed for guys who can’t run, or use one of their legs in any way because of injury.
Also, if you can do the PST Plan, you don’t need the low back injury plan.
Stick with the PST plan.
Regarding the Ruck Based Selection and SFOD-D Selection programming, what is the difference between the two?
I’m sorry about the confusion between the two programs. I designed the Ruck Based Program originally for SFAS, but several guys used it successfully for SFOD-D, FBI HRT, etc.
As we get more specific, last week we published an SFOD-D specific program – the main difference between the two is the SFOD-D plan is even more focused on rucking, which reflects that selection.
The Ruck Program includes bunches of rucking, but also prepares athletes for the loaded, team and other multi-modal events common at SFAS and similar selections.
In short – Do the SFOD-D plan for Delta (and perhaps British SAS), and the Ruck Plan for SFAS.