QUESTION
Hi, I’m a Coast Guardsmen my goals are pretty simple, I’m very interested in your training programs. Looking for the one that suits my needs. I’m trying to be a Company Commander ( drill instructor ) very competitive it requires you not only to be physically fit but they also look into cosmetic qualities on you as well because they only take the best of the best. After this I am trying to apply to be a deep sea diver in the Coast Guard which is the same technical school as the Navy. If that helps. Can you recommend me a training packet that not only work on my strength, but help me gain mass and cosmetically look fit as well.
ANSWER
I’d recommend the
plans/order in the
Pirate Series of
plans. These are designed as day to day programming for tactical athletes with water-based mission sets and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity and tactical agility.
– Rob
QUESTION
I am a 59 year old gentlemen
6’2 235 pounds, some djd of neck
Fair physical condition for a flatlander with more than full time job
Former offensive lineman…….
Thoughts on a training program for guided/outfitter mainly horse/yak hunt for Kyrgyzstan for November 2019?
Also my wife and I are going to Machu pichu 5/19 for 5 day hike
Porters to carry our gear so just a day pack
ANSWER
Also – I’d like to see you lose 25-35 pounds. Losing this weight will make everything better. I’d encourage you to look at our
SF45 programming as your day to day programming – it has a strong endurance emphasis.
– Rob
QUESTION
Im looking for a training program for sport climbing to be fit and ready for April and next climbing season. I see all the programs you offer. Ive been doing crossfit and i really enjoy it is it possible to combine the program you provide into the mix or would i just follow the program for sport climbing
ANSWER
This plan does include some general fitness work – but you could double up with your crossfit stuff if you’re fit enough and have enough training time.
– Rob
QUESTION
I had a quick question regarding the IBA runs in the Ruck-based selection packet. What is the reasoning behind including the IBA runs on top of rucking and running? Are IBA runs a part of SFAS or is it to just build further endurance with weight on? Do you think it would be detrimental to substitute the IBA runs with unloaded running? I ask for injury prevention reasons.
Thank you guys for all that you do and please continue the great work!
ANSWER
Our understanding is many of the team and other events are loaded, but not to the timed ruck weight. The IBA runs help prepare you for these events.
Detrimental to substitute with unloaded running? Yes – as moving unloaded is not the same in terms of strength demand, cardio hit, or mental preparation for the loaded efforts you’ll face at SFAS.
– Rob
QUESTION
Happy New Year, Rob.
Simple question for you: Are the women country singer workouts designed specifically for female athletes, and vice versa for the men? Just curious if there is more behind the naming scheme than just paying homage to great country singers of both genders.
ANSWER
No – the Country Singer plans are for all athletes. The names pay homage to great country singers of both genders.
– Rob
QUESTION
Thx for your gray work I’m preparing for selection and I needed to start with body weight foundation- my problem is what to do if I can’t even do the 800m Intervalls in the Speed prescriped i did 22m for 2mile and Intervall 800m 0430-457 i can’t keep it yet
ANSWER
Just run the 800m intervals as fast as possible.
– Rob
QUESTION
Howdy, names David, I’m 24 and I am planning on doing an 18X contract with the army. I was supposed to take my ASVAB this month and try and leave in January however I have been fighting a bad case of plantar fasciitis which was a result of my previous running program. So that’s kept me out of the recruiters office. I have rested it 3 months and its slowing getting better, another 1-2 months and it should be 100% and I’ll go do all the red tape and go to basic as soon as possible. I want to subscribe and pick a program to get me ready for SFAS. I’m not worried about basic, I’m in good shape, have an athletic background and have spend extensive time in rough terrain hunting, camping and backpacking. I’m 196lbs, 13% body fat, 6ft. What would you suggest I start with considering the 18x pipeline? And can you do the SFAS ruck based program while I’m at basic/AIT/airborne at fort Benning? I know you’ve designed to be completed about 8 weeks in advance of SFAS, and I’ve heard its hard to get your own workouts in while in basic/AIT/airborne.
ANSWER
– Rob
QUESTION
Hello. My name is Christopher Ransome. I am interested in getting back in top shape, but I don’t know where to start. I am 28 years old. I am 5’7″. I weigh 130 pounds. I am currently not training right now. I am a armed forces member.
ANSWER
QUESTION
I’m prepping for a private climb of Mt Logan in late May/early June. I am planning on completing the Big Mountain Training Plan for the 10 weeks prior to the trip (week 1 would be approx. March 10), and am wondering what training plan(s) would be best to start now for the 10 weeks prior to commencing the Big Mountain plan.
I live in Seattle, am doing weekly hikes in the Cascades (start at 2-3k gain, 25-30# pack and increasing to 55-60# pack prior to the trip). I currently do 2x/week strength/core workouts and run 3x/week. (currently about 15mi/wk), and gym climb 1-2x/wk. My current fitness is above what it normally is this time of year, but well below where I like to be in the summer climbing season. My goal is to build up strength and endurance consistently but be conservative enough to avoid injury through overuse or overtraining.
I’ve climbed Rainer 3x but don’t have experience above that elevation or on a trip longer than 3 days. I am 30 year old female.
ANSWER
Work through Helen and Artimes from the
Green Heroine Packet prior to starting the Big Mountain
Training Plan. Both are 6 week
plans and should line up about right for timing.
– Rob
QUESTION
Just starting “Fortitude” – in days that call for a strength and run session (such as those found in session 1) should they be done back to back or should there be a few hours in between to fully recover?
Thanks!
ANSWER
QUESTION
A couple of months ago you suggested my daughter do the strength based assessment plan. However, shortly after your email she came down with a bad case of the flu. Shortly after recovering from the flu, she came down with appendicitis and had her appendix removed during Thanksgiving. She was not released until today to start working out and the dr said easy with weights. I purchased the Bodyweight Foundation plan for her to heal and prepare her for what’s to come. She started today and cried when she saw her gains completely devolve. If she is accepted to the Naval Academy she begins her training sometime in June. After BW Foundation, what plans should she do to get prepared? Thank you for any guidance you can give.
ANSWER
Fol
low up Bodyweight Foundation with the
plans/order in the
Virtue Packet.
– Rob
QUESTION
I’m a new member of MntTac, and I was wondering if you guys offer anything as far as nutrition plans go. Or if you can point me in the right direction.
I’m currently in the Army, stationed in Italy, and am trying to gauge my front site focus on EFMB, Ranger School, and eventually SF selection and SOCOM. I love your fitness plans and have compounded three of them daily (pull up improvement, swimming, and full body strength) but still feel I’m missing the mark as far as nutrition goes.
ANSWER
QUESTION
Long time user of your programs. I am coming off of a three month period of high mileage, endurance only training while preparing for several long trail races. I am a skinny guy by nature (45 y/o, 5-11/155) and have loss even more muscle mass after these three months. My priority for the next three months is to put strength and mass back on. I’m interested in RAT6, 357, or Big24 for strength, and Ultimate Meathead or Hypertrophy Skinny Guys for mass. My question is which program should I do first? A strength one or a mass building one. Thanks.
ANSWER
QUESTION
Hi! I recently passed the PAST, going for one week assessment for Special Warfare careers for those already in the Air Force. I’m being told to be confident in the water, without many other details. Which plan should I use? I recently read a survey that many are quitting in water confidence events. I’m going for Special Ops Weather. I weigh 160lbs I’m 70 inches. I would like to do a plan that includes rucking. The more prepared I am, the better. If I pass this assessment, I don’t have any idea when I’d be inserted into the training pipeline.
ANSWER
This plan includes rucking, running, extensive swimming, work capacity, etc.
– Rob
QUESTION
I just signed for monthly programing.
I would like to start with Greek Series.I’m wonder should I follow all programs from Achilles to Ulysses or
they are individual with no connection between and following any periodization ?
Thank you !!
ANSWER
The plans in the Greek Hero Series are not progressive in terms specific exercises or work capacity events, but are in terms of emphasis as they move between being balanced, to a slight emphasis on work capacity and endurance, to a slight emphasis on strength, etc.
Each plan can stand alone, but as a whole packet it’s best to follow them in the order listed, beginning with Hector.
– Rob
QUESTION
I’d like to thank you all for the Big Mountain Program you guys have. It helped me with my Aconcagua expedition.
In 8 months, I’m heading to Kyrgyzstan/Tajikistan to attempt to scale Lenin Peak (7134 meters). Should I stick to the same program, do a different one or mix several programs?
ANSWER
Move to general
fitness via the
plans and order in our
Country Singer Packet until 8 weeks out from your trip, then repeat the Big Mountain
Training Plan directly before your climb.
– Rob
QUESTION
I just recently order your app and the monthly service and was wondering what program/programs would be best for endurance running(summer) backcountry skiing (winter) bouldering(winter) and sport/trad climbing(summer) along with peak bagging in the summer. I have powerlifted/oly and done Crossfit for years and was also hoping to kee my strength numbers as high as possible. I’ve noticed many of your programs cover these different aspect but was wondering if one covered them all? Thanks in advance
ANSWER
Our programming approach deploys two types of fitness programming … “Base” fitness, and “sport-specific” fitness. In general, the further away from your season or event, you’ll want to complete base fitness programming. Then, directly before your season or event, you’ll want to complete a sport specific plan for that activity.
The “base fitness” programming for mountain and tactical athletes is tailored to the athlete type.
As a mountain athletes, for base
fitness you’ll want to complete the
plans/order in the
Greek Heroine series of
plans, beginning with Helen. These
plans concurrently train strength, work capacity, mountain endurance (running, uphill hiking under load), chassis integrity (core), and climbing
fitness (rock).
I’d recommend you start with
Helen and fol
low these
plans in order until 6 weeks out from your summer trad/peak season start, then switch to the
Alpine Rock Climbing Pre-Season Training Plan which will train your for the trad climbing, and also hammer your legs/lungs for the approaches.
– Rob
QUESTION
I’ve found that the DEVGRU section plan best suits my overall fitness needs. That being said I don’t want to keep just repeating it. I typically work through it to completion then kinda mess around for a few weeks to give my body a break then find myself back into it again. I come from a triathlon background so I love the volume. Any suggestions as to another program?
Thank you for your time.
ANSWER
QUESTION
I used your programming when I was deployed and I enjoyed the variety and challenge of the workouts. I had some great gains and it gave something to do to take my mind off the boredom between excitement. I am back stateside and now I have several members of my flight that are not passing their PT tests. I think a primary driving factor is lack of frequent conditioning. When I was on the athlete subscription 2 years ago, I remember a group PT for military that I don’t see now. Is it a buy the program and then utilize for the group? Just trying to make sure.
Also I was reading through the sample workouts for it, and the strength workout is not on the sample. What type of gear and exercises are in the work outs? Will it need to be at the base gym or can it be done on the track with minimal gear? Fitness through a shoe-string budget.
Thanks for the help and happy New Years.
ANSWER
It’s a little unclear what you’re asking about here.
You could be referring to our Grunt PT programming. As a subscription service, that didn’t work out. We do have that programming for purchase as a packet, however,
HERE.
In terms of equipment – Here’s the required equipment list:
Below is a Grunt PT Equipment List for a Company of 100-120 Soldiers.
This equipment list would assume the Company would be broken up into 3x groups of 30-40 soldier: Black, Gray and Green
Squat Stands/Barbells/Plates:
-
- 5x Squat Stands
- 5x Barbells with set of collars
- Bumper Plates per barbell. 2 each of … 45s, 35s, 25s, 15s, 10s
- Metal Plates per barbeel: 2 each of 10s, 5s, 2.5s
- 2x Pairs of Extra 45# Bumpers
-
- 10x Pairs of 25#
- 4x Pairs of 35#
- 4x Pairs of 45#
- 4x Pairs of 55#
- 4x Pairs of 65#
- 3x Pairs of 75#
Conditioning/Work Capacity
-
- 12x 20/24/30 Plyo Boxes
- 15x 60# Sandbags
-
-
- 30x Foam rollers (36″ cut down into 12″)
- 18 Cones
- 30x Exercise Mats
- 15x Pieces of PVC
- 1x 5 Gallon Bucket for collar/PVC Storage
- 1x Bucket and Chalk
We also assume soldiers could use their Individual Body Armor for Agility and Work Capacity.
But you could also be referring to our USAF PFT Training Plan. If so – this plan does include some weightroom work on Fridays which will require a rack, barbell, plates, and set of dumbbells.
– Rob
QUESTION
If you have time, I would like to hear your opinion and recommendation for my situation. I have been following MTI programming for several years with temporary venturing out in Soflete but always coming back to MTI. In May 2018 I woke up with pain in my right upper back that became the worst pain of my life within hours, and that is saying something taking into consideration multiple broken bones (downhill all my youth until the army, thousands of jumps out of airplanes, LE on-duty injuries, etc). The pain lasted for three weeks nonstop and then went away, either by itself or as a result of anti-inflammatories, muscle relaxers, and a bunch of other stuff.
During that time I found out that I have significantly degenerated disks at C4-C5, C5-C6, and C6-C7. Spinal cord compression, both vertical and lateral stenosis, etc. Obviously, the immediate recommendation by three out of four neurosurgeons that I saw was 3 level ACDF. After reading and doing a ton of research I settled on going to Barcelona to have one of the leading neurosurgeons in Europe do 3 level disk replacement, which has been practised in Europe for over a decade but still not allowed by the fabulous FDA in the US. Before I left for Europe, I saw the fourth neurosurgeon here in Tulsa, where I live, who has been doing spinal neurosurgery for over three decades. After spending an hour in his office, with him examining me, going through MRIs and X Rays, he looked me in the eyes and said, if you were my son, would tell you not to do the surgery. The pain was long gone by then, I was and still am relatively asymptomatic, so I listened to him and decided against being cut.
I obviously have been extremely careful with my workouts and have not touched the bar since May, simply because I don’t know if something triggered it then. I was at the end of the cycle of MTI Relative Strength Assesment program.
Sorry for the long email, but I wanted to make sure that I explained the situation adequately. What would be your recommendation and advice as far as getting back into structured and programmed training?
Thank you for your time.
ANSWER
Understand I’m not a doctor – so take my recommendation here with that knowledge.
You could supplement Core Strength, Bodyweight Only with some light, easy cardio – unloaded step ups, or swimming. See how you recover and feel.
Bodyweight Foundation will get you running.
The Low Back Fitness plan will get you lifting.
– Rob
QUESTION
Good morning,
I have a couple questions on what is possibly the right plan for me. I have used your programming in the past and am looking to start back up. I am currently a LEO on the southern border and work on a fast paced team. A little about me. I have a weight lifting background. I have recently started Jiu Jitsu and really love it. I train 3 days a week on the mats. I also enjoy running and continue to lift weights as much as I can a week. I’m wondering what if any programming you might suggest? Look forward to hearing back.
ANSWER
I’d recommend the
plans/order in the
Gun Maker series for full time LE SWAT and SRT. These
plans concurrently train strength, work capacity with a sprinting emphasis, endurance (running), tactical agility, and chassis integrity (core).
– Rob
QUESTION
I’m having some trouble finding a plan that fits my schedule and I was wondering if you could make a couple suggestions.
Essentially I’m looking to increase my strength and work capacity but I’m extremely limited on time/days I can train. I do endurance sports (run, mtb, bc ski) 2-3 days a week so I’m looking for a ~40min gym workout that I can do 3 days a week on my lunch breaks to supplement this. Any thoughts or recommendations would be greatly appreciated.
ANSWER
So sorry for the delay. I lost your message in my email box.
Training plan? I’d recommend
Busy Operator 3 which concurrently trains strength, work capacity, chassis integrity and endurance. You could skip the endurance programming in the
plan. Sessions are designed to last 45-50 minutes.
– Rob
QUESTION
I will be participating in a 50-mile race on Apr 28. I plan on starting the Ultra Pre-season program (8 weeks) on Jan. 1, immediately followed by the 50-mile Ultra plan (also 8 weeks). Since will have 17 weeks between Jan 1 and Apr 28, do you recommend I utilize the extra week as a transition week between the pre-season and ultra program, or utilize it for extra taper immediately before the race, meaning I jump right into the ultra plan after I complete the pre-season?
Btw, I used these programs two years ago for both the Park City and San Diego ultras and was very happy with them. Hence the repeat!
ANSWER
The 50-Mile Ultra Plan includes a taper week. Use the extra week between the plans for total rest.
– Rob
QUESTION
I’ve been in PT for achilles tendonitis for a year, I’m finally recovering but finding that my strength in my lower body (quads, hamstrings, and glutes) is unbalanced with the rest of my body and rather weak. Do you have a workout program that will help me rebuild strength and fitness in my whole body and help me balance things out so that I can move on to things like the military on ramp program or valor?
ANSWER
QUESTION
Quick question. I’m currently in the process of applying to two different fire departments (both run their own academies). For the first one, I took their physical test in mid December and I’m now in the background phase waiting to see if I get an interview. The second one technically opens up applications next week. Both have stated that their academies will start early or late April. My question is, since I’m training on 2 different timelines (I haven’t even taken the physical test for the second department, which will more than likely be in February) how should I go about purchasing plans for the second physical assessment and then preparing myself to enter one of the academies in April?
Here is the assessment:
Task 1: Dry Hose Deployment
Candidate advances 150 feet of pre-connected 1.75-inch dry hose line for 150 feet. (Each dry 50-foot section weighs approximately 20 pounds, for approximately 60 pounds of dry weight.)
Applicable Job Duty
Removes pre-connected dry hose line from transverse hose bed, extends to designated area, waits for hose line to become charged, and advances charged hose line to attack fire
Task 2: Charged Hose Deployment
Candidate advances 100 feet of pre-connected 1.75-inch charged hose line for 70 feet. (Each charged 50-foot section weighs approximately 38 pounds, for an approximate total of 76 pounds of charged weight.)
Applicable Job Duty
Removes pre-connected dry hose line from transverse hose bed, extends to designated area, waits for hose line to become charged, and advances charged hose line to attack fire
Task 3: Ladder Removal/Carry
Candidate removes a 72-pound, 24-foot aluminum extension ladder from mounted hooks, carries the ladder 54 feet around a diamond shaped course, and replaces the ladder to mounted hooks.
Applicable Job Duty
Removes and/or replaces extension ladders and straight ladders from apparatus
Carries straight or extension ladders from the apparatus to the site of use
Task 4: Halyard Raise
Candidate raises and lowers the fly section of a 24-foot aluminum extension ladder with a halyard. Applicable Job Duty
Extends the fly section of an extension ladder with a halyard
Task 5: Victim Removal
Candidate carries or drags a 165-pound dummy for 26 feet.
Applicable Job Duty
Carries a conscious, unconscious, injured, or deceased victim up or down stairs or across grounds without the use of equipment such as stretcher, backboard and straps, and/or other improvised equipment, to an area of safety
Drags an unconscious, injured, or deceased victim up or down stairs or across grounds to an area of safety (with or without equipment)
Task 6: Roof Ventilation
Candidate ascends and descends an 11-foot distance walking/crawling on the rungs of a 12-foot roof ladder while carrying a simulated 20-pound chain saw. Candidate stands on a flat rooftop and strikes a tire 30 times with an 8-pound sledgehammer.
Applicable Job Duty
Climbs, works from, and descends ladders
Climbs, works from, and descends ladders while carrying equipment such as chain saw, axe, pike pole, and/or sledgehammer
Creates ventilation openings in ceilings and roofs (either flat or pitched), using tools such as rotary or chain power saw, prying tool, axe, rubbish hook, pike pole, and/or sledge hammer
Task 7: Attic Crawl
Candidate crawls a distance of 21 feet across a simulated attic area while carrying a simulated flashlight in his/her hands.
Applicable Job Duty
Searches for extension of fire while walking or crawling in areas with restricted heights and joisted walkways (such as an attic)
Task 8: Stair Climb with Hose
Candidate climbs four flights of stairs with a 50-pound hose bundle and places bundle on the landing of the fourth floor.
Applicable Job Duty
Climbs stairs with a hose bundle/pack or other necessary equipment, in order to facilitate the extinguishment of fires in multi-story structures.
Task 9: Crawling Search/Stair Descent
Candidate crawls on the platform of the fourth floor for a distance of 60 feet. Candidate places the hose bundle on his/her shoulder and takes it back down the four flights of stairs. Candidate places bundle down at the bottom floor.
Applicable Job Duty
Searches for extension of fire while walking or crawling in areas with restricted heights and joisted walkways (such as an attic).
Task 10: Stair Climb with Equipment/Hose Hoist
Candidate picks up two air bottles (with shoulder strap), places air bottles over shoulder, and returns up the stairs to the third floor. On the third floor, the candidate places the air bottles on the ground and hoists a 100-foot section of an extended hose line up, and over the balcony rail. The candidate must then return both bottles back to the first floor.
Applicable Job Duty
Hoists tools (such as chain saw, hose line, and/or roof kit) up multiple stories or other elevated areas, using ropes
Climbs stairs with hose bundle/pack or other necessary equipment, in order to facilitate the extinguishment of fires in multi-story structures
ANSWER
– Rob
QUESTION
I am loving all of your stuff as I read daily your content and have follow some of your programs in the past. I was curious out of which programs you have would be best to use while training for a 5k? I want to maintain as much muscle as possible (I know I will lose some and strength in the process) but will cycle slowly throughout the next few months and slowly work my way up to 10k/half marathon training. The strength in my gluteus and legs have made running so much more bearable and easier and I want to maintain maintain much of that as possible!
Thank you for everything you do!
ANSWER
QUESTION
First of all, just want to say that I love your programming and how carefully you think it through and refine it based on your research. I’ve used a few of your plans to great advantage already.
Second, I was wondering what you might recommend for a plan to improve rucking over rough terrain/to a small summit. I can go for hours even with a pretty heavy load over flattish ground, but yesterday I did a 3000ft climb mostly over rocks and it smoked me. Can’t have that happen again – it was embarrassing as hell.
Also, just to complicate things further, I compete at strongwoman and powerlifting. My next meet is for strongwoman in January, so I need room to train for that at least three days a week.
Looking forward to hearing from you when you’ve got a chance. And again, I really appreciate all your material. You send out the only newsletter-type email I actually read.
ANSWER
Complete the Monday and Thursday, step up-intensive,
training sessions in the
Peak Bagger Training Plan on the days you don’t lift.
– Rob
QUESTION
I just finished the Hector training and i must say it’s the kind of workout I needed to boost my performances on the field. It helped me a lot The workout was hard but doable, except for one part where i was never able to complete the exercise like it was specified or else I puked or was on the verge of passing out.I find it strange because for the other work capacity exercises I was able to do them all good. Even if I got better at doing it since the begining, I think it is not normal I am not able to do the exercise poperly and that’s why I’m seeking your help. Here is the exercise im talking about:
17 Rounds, Every Minute on the Minute ….
Rounds 1-5: 6x Power Clean @ 75/115#, then 6x Burpees
Round 6 – Total Rest
(Up to round 17…)
As I understand it, I have to do each round (6 power clean + 6 burpees) within one minute and repeat it as soon as the minute end’s. I tried to identify what were my weakness’s. So first i’ve tried to do the 17 rounds with the prescribed load (115#) but do it at a pace I could support. It was easier but still abnormally hard. So I tried to put less weight (75#) but complete the 17 rounds with the time restrictions. It was also too hard. I’ve noticed a huge difficulty increase for both try after the first 5 rounds. So here are my questions:
– What do I need to improve if I want to complete this exercise as it is meant to be?
– I plan to do the Ultimate work capacity I as my next workout and I noticed this exercise is present, what should I do when comes the time to do the exercise? (since I am able to do the other work capacity exercise)
P.S. My first language is French, i’m sorry if you had a hard time reading this.
ANSWER
You’ve performed the session correctly – you …
– work for 5 minutes on one minute intervals, rest 1 minute
– work for 5 minutes on one minute intervals, rest 1 minute
– work for 5 minutes on one minute intervals
This event is no joke. My guess is to improve you need to get stronger – so the 115# power cleans were not so taxing.
– Rob
QUESTION
I’m going to be deployed for a mission to an embassy in an environment where I will not be able to run around and pt like I normally would. I am worried because I am the kind of person if I don’t run several times a week my run time skyrockets. Do you have a pt plan for my situation? I was going to pack a single 53 lb kettlebell and a few bands. If no such plan exists, I’m all ears for general recommendations on equipment and exercise.
ANSWER
We have multiple limited equipment training plans, and you can use a treadmill, rower, step ups, and our gym-based endurance circuits to train endurance …. but until you get there and know more about your equipment and other restrictions, it’s hard for me to recommend a plan.
Based on what you have sent, I’d recommend
Bodyweight Foundation, and doing the runs in the
plan on a treadmill.
– Rob
QUESTION
I have just finished Dolly and am looking fo a suggestion on the next plan.
This year I have completed:
Bodyweight foundation
Military on-ramp
MTI relative strength
Dolly
I currently have a corporate desk job but am applying to law enforcement agencies. My goal is keeping a solid fitness foundation during the application period until I have a better idea of when I may be attending an academy.
ANSWER
Tequila from the Spirits Packet to for LE Patrol/Detective.
– Rob
QUESTION
Hi Rob long time subscriber now love the workouts. Im looking for some advice I just finished doing big 24 and the 2 mile run improvement loved it by the way. Im looking to do the ruck based selection pack and psyop a & s ( I am former psyop and like to stay equal to this level of training) this spring but currently since I am in northern Indiana right off Lake Michigan I am stuck without long distance runs and rucks outside for the winter with all the deep snow we get. I have done greek hero pack a few months back. Im looking to keep the gains in running i just made with the 2 mile run improvement but will not be able to run distances over 4 miles (after that treadmill kills my knees). Not sure what to do was looking at ultimate work capacity, or MTI strength coupled with the 5 mile or the run improvement plan making adjustments and breaking up the long easy runs? also glanced at the SF workout series for older athletes I am 34 but some previous knee issues. Curious what your thoughts are. Thanks again Rob keep getting after it!
ANSWER
– Rob
QUESTION
I’m a relatively fit and active 40 yrs young and am roughly 6 weeks into a pretty intense obsession with BJJ (had my first comp this weekend). I’m coming to this from a relatively advanced strength background (hit lifetime PRs in April of 505 DL; 405 squat; 335 bench; 355 front squat; 215 press (at a BW of 198#).
Since the spring, I’ve quit drinking pretty much entirely (was a daily drinker (2-3 beers) for the past decade), dropped my weight to a lean 175# (~8%bodyfat), ran three half marathons back to back in Utah/AZ/NV a few months ago, and am now laser-focused on BJJ and plan to compete at 169 – 175 depending on the organization/weight classes in the coming weeks and months.
Recent/current status:
I entered a no-time limit, sub-only tournament this weekend and had no problems muscling guys around and probably would have placed well if it had been a time-limited points tournament as I scored takedowns and had good position throughout both of my matches. But my lack (for now) of submissions hurt me, I didn’t manage my fatigue well/pacing, and I had to tap after a 13 min (no-gi) and 8 min (gi) match, respectively. Not discouraged, actually, because I learned a TON, not only about the “game” and pacing required for a sub-only tournament (I see where the Royce Gracie guard-pull strategy pays off massively in such cases…guys went straight to guard on me), but also have a keener sense for what I think my go-to subs will be for the near-term.
My question is: How should I plan my programming? Right now I’m lucky to fit squat and press (day 1) and DL and bench (day 2), usually on Tuesdays and Fridays, weekly, working to a heavy set of five on each then tossing in some chins, dips and the occasional 15-20 min grind from your excellent running improvement program (loved it!). I toss in a long run on weekends — usually 4-6 miles, but have been rolling or going to wrestling class pretty much every day of the week save for Friday and Sunday. I know this level of volume with the rolling is unsustainable (this is the first sport that has really made me feel 40) and I feel beat the F up most days — ribs, fingers, shoulders, etc…already got cauli-ear, etc (ENT drained today and now with throbbing stitches in my ear). Am also keeping the “leg blasters” in my repertoire so i’m not gassed for skiing this winter (I live in DC, but head to CO and WY several times each winter).
Welcome any thoughts you have and, after looking at the BJJ Program, what I could substitute for the sandbag work (don’t have those at my fitness gym). The rest of the program looks pretty accessible. My goals are the occasional competition, but I’m also planning for the next decade in BJJ so will keep an eye on the orthopedic risks and probably cut back on the rolling (especially the wrestling) here soon.
ANSWER
Understand while we have a BJJ Pre-Season Plan, I’m not a MMA strength coach – so know that when you consider my advice.
Right now at your stage in the sport, you don’t want to do any outside programming which will negatively affect the mat work you’re doing daily – esp.. through fatigue. As your technical expertise improves, the amount of effort to compete will decrease.
So – I’d let your BJJ
training handle your sport-specific work capacity, and focused any gym work on total body max effort strength, and possibly do a little endurance 1-2x/week. From our stuff, I’d recommend the
MTI Relative Strength Assessment Training Plan, but replacing the work capacity days with some running endurance. This
plan has really focused and efficient strength programming – in about 45 min sessions.
If you want to do the BJJ plan, I wouldn’t double it up with training on the mat …. it’s no joke and the fitness training will leave you fatigued for the mat work – which shouldn’t happen. You could alternate days – one day fitness, one day BJJ, etc. – that would work. However, there is no substitute for the sandbag work in the BJJ plan. Bring a sandbag to the gym – this is what others do.
– Rob
QUESTION
Been using your plans for years, thanks for the good work. You have always been a part of me reaching my goals. I am starting to focus on a goal that is 1.5-2 years out. I plan to be trying out for CAT in that time period.
Can you paint a road map that you would recommend?
If you need stats to determine where I’m currently at please advise how you’d like me to benchmark.
By the way I’m still in USAF Reserve as an EOD tech.
ANSWER
I’d recommend the
plan/order in the Gun Maker
Plans for LE SWAT/SRT until you’re 7 weeks out from the CAT selection, then complete the
USSS CAT Selection Training Plan.– Rob
QUESTION
Just trying to figure out the best way to test my fitness as a backcountry hunter over the long term. The Operator and the Mountain tests have some stuff that isn’t sport specific… if you take it out through the standards you give get harder to apply.
Any thoughts on evaluating mountain fitness without a climbing component?
ANSWER
– Rob
QUESTION
I’m looking for programs or strategies & advice that can help me train to be in an elite special forces group such as becoming a Navy seal or joining the green berets or the night stalkers I’m going to class in 150. I want to refine and learn as much skills as possible in order to be successful in my career. I’m just starting off and I’m 17 so any advice or information such as training routines or programs I can be referred to would be greatly appreciated.
ANSWER
I’d recommend you begin our programming with the
plans/order in the
Virtue Series, beginning with the Military OnRamp
Training Plan.
– Rob
QUESTION
I enjoy training jiu jitsu.
On non 2-a-days and recovery days, would it be dangerous to train jiu jitsu in addition to the SFRE training program?
Thank you for your help.
ANSWER
I’m not sure “dangerous” is the right word, but you’d likely overtrain.
QUESTION
I have a few question for you:
- I’m currently in week 5 of the Military On-Ramp program and for the first time I failed to complete a session. I was doing the Quadzilla Complex from session 22 when I began to feel dizzy during the 5th round. I tried doing a couple of laps to see if I could recover but I didn’t so I decided to end it there. How should I go from here? Do I repeat the session tomorrow or do I continue with the program? I should note that I did not train last week and tried to pick up this week where i left off. This is not the first time I missed a week; When I first started the program I got sick during the 3rd week but that time I decided to just restart the program.
- I’ve been using a treadmill for the run and ruck run set at a 2% incline and at 12km/h for the run and 8km/h for the ruck. What I am noticing is that after the run on Friday I start walking funny. I feel myself landing more on my heels and I begin to feel soreness on my knees. This becomes more noticeable during the shuttle sprints on Monday. However I do not have that problem after the ruck runs. Do you have any advice?
- I’ve been looking at your plans for a few months and I decided that I want to graduate to your Greek Hero plans. Based on your plan packets and what you recommend on your Q&As I’ve come up with the following schedule: Bodyweight Foundation > Military On-Ramp > Humility > Rat 6 > Greek Hero (I normally see you recommend the Big 24 instead of the Rat 6 but I chose that because of my inexperience with barbell exercises). I already completed the BWF and am in the middle of the MOR. My question is: should I do the Rat 6 before Humility? I ask this because I feel that my strength is not level with my other attributes and wonder if it would be better to make increasing strength my main goal. I’m a 23 yo male, 5’7” and 143#.
ANSWER
1. Re-start Week 5.
2. Run/ruck outside, don’t use a treadmill if possible. If not, research Chi or POSE running for proper running form.
– Rob
QUESTION
I am seeking advice on which program(s) to focus on as I am planning 2 specific goals within the next 2 -3 months. First goal is my USAF PFT test in Jan ’19 and second goal is Goruck Heavy in mid February ’19. I am 40 yrs old and have always scored in the 90+ percentil on my PT test but I want to crush it this year. Also, I want to revisit Goruck events and the Bragg Heavy has escaped me over the years.
Any advice on recommended programming and timelines?
ANSWER
– Rob
QUESTION
Long time subscriber here and big fan of your programming. I’m about 20 weeks out from SFAS and I have just completed all of the 52 week ruck based selection packet minus the final 8 week portion (the ruck based selection program itself). So I’ve just finished resilience I’m thinking I should move into the RBSP program, take a week off and do it once more before I attend selection. Thoughts?
ANSWER
Do the
RBSTP now, take a full week’s rest, do two weeks of
Fortitude, take a week full rest, then repeat the RBSTP directly into SFAS.
– Rob
QUESTION
I am still in the process of joining the Royal Marines in the UK.
I have completed Humility (great plan) and am now 6 weeks out from taking my pre-joining running test (1.5 mile best effort), after which I should have another 6 weeks or so until PRMC.
I was thinking of embarking on the 2-mile run improvement plan now to nail the running test (am completing the 1.5 mile run in 10 minutes now but would like to get the time down closer to 9:30) and then switch to the PRMC program to get ready for PRMC.
Does this sound like a good plan or would you recommend to do the APFT with added pull-ups instead of the 2-mile plan to already start working more specifically on improving max calisthenics numbers.
Many thanks
ANSWER
I recommend the
2-Mile Run Improvement plan, then the
PRMC … The issue with doing 12 weeks straight of calisthenics is you’ll plateau.
– Rob
QUESTION
My friend pointed me your direction. Attached is a description of a climb I am planning to make this coming May-June. I thought I would see if I could use your services to get a training program for this effort. I have also attached my ‘climbing resume’ as it is, should help you with some background on me.
A bit of background info.
Stats 6′ 1″ 185, fat content runs between 5 and 10%. Endurance athlete, trail running, biking, skiing, etc. 58 years old. Live at 6200′ west of Denver. Mountains are literally out my back door, have 10 miles of trails in adjoining open space. Full hip replacement at age 42, just wore it out. Never missed a beat. Love my 2+ hours runs up and down the mountains.
Work out at a downtown gym, typical, none of the cool shit in your place. try to make 1-2 spin classes a week. I did cut myself a 75 lb log section that I carry up and down the hillside behind my house when I get bored.
Member of 4 person ultra Ragnar trail running team, we are in top 3-4 teams the three years we have competed, Snowmass, Zion, Rainier. Kicked the two 31 year olds asses this year on the 4.5 mile, 3000′ trail elevation gain trail at Crystal Mountain on Rainer, they simply don’t run mountains.
ANSWER
By my count you have 23 weeks until May 18. Here’s What I recommend:
Weeks Plan
easy run, 6-9 miles.
6 Total Rest
7-13
Patsy – You can skip the ruck/ruck run if you want – and replace the assessment with a 3 mile run assessment and the intervals with 1-mile run intervals, using the MTI Running Calculator
14 Total Rest
– Rob
QUESTION
I am having a difficult time figuring out my next training program and was wondering if you help! I am looking for something that will physically as well as mentally push me! I’m looking to pack on as much strength and muscle as possible! Be super durable as well! Any help is and would be appreciated!
ANSWER
– Rob
QUESTION
I am in Military Special Forces. Im trying to find a plan to improve my cardio endurance and build overall full body strength. I need a plan with a balance of both. Recommendations?
ANSWER
– Rob
QUESTION
I am a Trooper with the Massachusetts State Police looking to chose one of your LE Fitness Plans that would best suit my needs.
I was wondering which one of your Law Enforcement plans incorporates the most Crossfit type workouts and routines? I understand that you differ greatly from CF, but I am looking for that style and type of workout.
My goal is to overall improve strength, stamina, gain muscle, and loose weight.
I have kettlebells, all gym weight equipment, plyoboxes, wallballs, etc. needed for the fitness plans.
Thanks for all that you do and I look forward to choosing the right plan!
Also, If you could suggest a paleo type meal plan as well for weight loss.
ANSWER
I’d recommend you begin our stuff with
Glock.
– Rob
QUESTION
I’m a prior service line medic who currently works an engineering desk job. I was recently selected for reserve OCS and will be leaving in May (Approximately 22 weeks from last Monday).
I am currently following the Military On-Ramp Plan (7 weeks), plan to take one week rest and then preform either Hector (6 weeks) or Humility (7 weeks) and then complete the Army OCS Training Plan (6 weeks) before I leave. (21 or 22 weeks total if I do Hector I’ll probably add another rest week before starting the OCS Training Plan).
My question is which of those two (Hector or Humility) should I complete before starting the OCS Training Plan?
ANSWER
– Rob
QUESTION
I am active duty Air Force and love your plans. I have done the hypertrophy for skinny guys (not that I’m skinny, but I was doing it with a friend), ultimate meathead, and busy operator 1/2. As with anyone, I do best with goals, so I would like to devote the next year to cutting body fat percentage and building mass. Do you have a plan/plans, diets, and/or recommendations to help achieve those goals over a 1-year period? I am just in the beginning stages of researching a year-long program to follow to get a body I’m proud of and you were my first stop.
ANSWER
It sounds from your note you are interested in a year-long body-building plan …. other than the Hypertrophy Plan for Skinny Guys – I don’t do that type of programming – So I’m not sure I’m the best resource for you.
From what we do have, our LE Patrol/Detective Programming does include upper body hypertrophy work – these are the
plans found in the
Spirits Packet or the Daily Officer Sessions with a subscription. This programming also includes strength, work capacity, chassis integrity, and tactical agility.
– Rob
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