Q: Practiced the PFT yesterday but am still not where I want to be:
39 situps
52.9 300-meter
23 pushups (not sure why I’m struggling to this degree)
13:01 1.5 mile
My question, if I continue to work my ass off, do you think I can get to the following in 30-60 days?:
45 situps
48 sec 300 meter
40 pushups
11:30 1.5 mile
If so, what (if-anything) could I add? The situps and sprint feel very doable, but doubling the pushups and cutting the 1.5 miler down feel more like a challenge. I’m all in, so would be willing to go to 2-a-days or add some more miles if it would help.
A: Can you get to where you want? Not sure … it depends on how fit you were to start in relation to your genetic potential. So, the less fit you were, the more you’ll improve.
I’m not sure you height/bodyweight, but if you’re packing extra fat, losing it will help everything – esp. the run. You can’t outwork a shitty diet – you have to eat clean. Here are our guidelines – avoid all sugar (including fruit), bad carbs (bread, pasta, ect.) and eat as much meat as you want with a few vegetables. You’ll shed fat.
Extra training? You don’t increase fitness by training more, you increase it by resting after training. So you have to be careful.
You could add in a moderate, 4-8 mile run on the Saturday, and grease the groove push ups on the non-push-up days in the plan.
For GTG Push ups, do 50% of your max reps, 8x a day – so about 12 reps … 8 sets of 12 reps spread out through the day. – but only on the days you’re not doing push ups in the plan. These sets should be easy to do – you shouldn’t be pushed – if you are, cut the reps to 10.
Q: I currently have a subscription with MTI and am an active duty EOD technician. I am looking to get any recommendations on a plan for me as I just got off an injury for 8 months and am basically back to square one with my fitness again. I am very interested in a military specific hybrid athlete style plan, I want to be in the best all around shape for myself as an EOD technician and with some curiosity for special warfare jobs just haven’t narrowed it down to where I’d like to go so I would prefer a plan mostly for hybrid athletes that would keep me up to speed with any or all forces I can possibly be attached to and not become a liability.
Thank you for your time
A: Start back with the Military OnRamp Training Plan, then follow it up with Fortitude, then Valor. .
After Valor drop into the Daily Operator Stream.
You have access to all our programming with your Athlete’s Subscription.
Also – be sure to clean up your diet. You can’t outwork a shitty diet. Here are our recommendations.
Q: I did your TBS/IOC program just over a year ago. Currently now a marine infantry officer, and as a smaller guy I made it through rucking over my bodyweight with no injuries. Thanks for that.
Currently at 5’9″ 168ish, probably around 15-17% bodyfat. The long term goal is SOFD-D selection. I have three years to prepare. Strength and Endurance are still not the best coming out of IOC recently, however I’ve had enough time since then (2+ months) to be completely healed up and am ready to hit the gym hard. Where should I start? Turned my subscription off while I was focusing on the course, but will be getting the athletes subscription again.
Thanks again for what y’all do for the American warfighter.
Gabe
P.S. Any recs for nutrition? I have seen success counting macros but I find it very cumbersome. Is that the only method? I just want to make sure I’m staying lean and fit enough to put on muscle without the fat getting in the way.
A: Training?
Now – Max Effort Strength + 6-Mile Run Training Plan to build back up strength and endurance
Then, Drop into the Daily Operator programing stream or complete the plans/order in the Greek Hero series beginning with hector.
45 weeks out from SFOD-D you’ll want to complete the full SFOD-D Selection Training Packet – except the first Military On-Ramp Training Plan (skip it). You’ll complete the selection training plan the 10 weeks directly before selection.
Nutrition?
Here are our current guidelines but I’m likely going to change these to limit good carbs to 25-50 grams per day.
No caloric restriction – eat to saity. . Eat as much meat as you want, a little dairly, and avoid all sugar and fruit, and avoid all bad carbs (bread, pasta, potoatoes, processed food) and eat just a little vegetables daily. But at you rage, you can skill have a cheat day weekly. I’m 57, and am pretty much full carnivore now with no cheat days.
Q: Hello I am running Hector and have a question about the ruck repeat rest times.
It says 10 minutes rest between each repeat. Is that a full drop ruck and chill rest or just slow to a walk to recover and bring HR down rest?
A: Full rest. We drop the ruck and lay down.
Q: I could use some help figuring out which training plan will best fit. I don’t want to make this a lengthy email but I want to give you as much info and data as possible.
I just turned 31 a few days ago, my knees flare up sometimes, I’m 6’2, and float between 220-225.
My cardio isn’t very good and neither is my muscular endurance. I’m not a fat slob but I’m not in fire team leader/RASP cadre shape anymore.
I did 10 years in Ranger Regiment and I’ve been out for 3 years this September.
I work at Direct Action Resource Center where we train people in a plethora of skills from long term unsupported operations to counter terrorism to hostage rescue and everything in between. Our clients are contractors, mil, LE, and civ.
I have a schedule that is planned out about 90% correct with only minor adjustments throughout the year. That being said, I’ll have 2-3 weeks in a row where I’m lucky to get in 1- 2 workouts a week. Then I’ll have 1-2 weeks off. It’s known in advance but it’s hard to keep a good routine.
When we’re working we are grinding. But when we are off we are completely off with minimal interruptions.
I have the next 8 weeks basically off starting 7 July and want to use the time to get in better shape.
We have a roughly 1000 acre facility I can use whenever I want. There are trails to run on, pull up bars, dips bars, tires (for flipping and dragging) and I have sandbags, bands, medicine balls, ropes, a box, a sledge hammer, and some dumbbells. I also have rucks, plate carriers, helmets, and guns. I want to avoid buying too much equipment so I don’t clutter or break the bank but if I need a few small things I can make that happen but I also like doing some full kit workouts.
I have a wife (we might get her a program too but that’s a different email altogether), a 2 year old daughter, and a 9 month old son. I looked at the busy dad program but I need an 8 week program.
My goal is to get back to combat shape AND I absolutely have to set the example for my kids that being fat is unacceptable for our family and bloodline.
Thank you for taking the time to help me out and any direction or advice is greatly appreciated.
A: You need to cut some weight. At 6’2″, I’d like you at 195# – esp. with your training schedule. It could really easy to balloon up.
This means you need to fix your diet. Here are our current recommendations … but I’m looking to change these to greatly reduce all types of carbs. I’m currently doing a carnivore diet and have been amazed at the results in terms of fat loss and overall leaness and honestly, ease. I’m never hungry, have no issues with energy, thinking is clearer, etc.
Cutting 30 pounds will help everything – movement, speed over ground, joints, etc.
Know that you can’t outwork a shitty diet, so at a minimum I’d recommend you cut all sugar (including fruit), bad carbs (bread, rice, pasta, beer) and increase your meat consumption. Good carbs = vegetables.
Training? Apache. Repeat week 6 to stretch this plan to 7 weeks.
STAY UPDATED
Sign-up for our BETA newsletter. Training tips, research updates, videos and articles - and we’ll never sell your info.