Q&A 11.25.23

by Mintra Mattison

QUESTION

Happy to report that I was able to transition to the Hinge lift, sets of 4reps at 165lbs.  Just finished the “Alpha” part of SF60.  Enjoyed the sandbag work (50lbs).  Looking ahead to the Bravo series, because of my left shoulder issue, concerned that I won’t be able to go full on the KB clean and strict press exercise- do you have any replacement ideas?

ANSWER

David – go light on your bad side, and/or just use one KB and use your good side. – R

QUESTION

Hey Coach,
So I have a question that I have yet to find any research on. This being the maximum duration of cardio before something like diminishing returns factor in.
I know different energy systems (intensity) means different durations, as well as how “in shape” someone is, so it is not a simple question. I guess this isn’t so much a question as it is a problem I am trying to solve.

ANSWER

You’re question is really about progression. If your progression (increase in cardio over time) is too aggressive …. you’ll over train. If you don’t progress, you’ll plateau and stop making gains.
Then there’s the impact to other fitness attributes. Endurance impacts strength gains negatively from a lifting program, for example. But there’s also the time element … i.e. people training for an ironman or 100 mile ultra simply don’t have much extra time to train strength because of the volume requirements.
In the ultra running world, there is a condition where well training ultra athletes, following reasonable progression, still over train, and it impacts them for a long time. I’m not sure the specifics, but in general, let’s say you slowly worked up to running 60-70 mile weeks, and did this for 2-4 years. Some athletes still overtrain and can’t train for months/years after.
– Rob

QUESTION

I’m currently deployed and looking to start training program now for RASP in February. Can you help me out? I saw the RASP plans but I do not have a pool here. Any help would be appreciated.

ANSWER

The RASP 1&2 Plans are still going to be your best bet. The pool work is minimal, although if you have time when re-deploying you will want to jump in and ensure you meet the pass/fail swim standards for RASP. Skip it for now while deployed.

QUESTION

I hope you’re doing well. I’m enjoying reading your weekly emails and keeping up to date on what you’re working on over there.

Very soon, I will come to the end of the SF45 Delta V2 program and I’d like your advice on where to go next. To be honest, Delta is thus far my favorite out of the SF45 series. Sandbags have become a good friend and foe over the last few training blocks. I’ve seen my body adapt well to the training. More sleep would always help….

A bit of background on my current training. On top of the SF45 program I’m doing the following:

  • 30 minutes of yoga a day for a former back injury that I’m continually prehabbing as well as trying to keep my mobility up.
  • 1-4 hours on my mountain bike through spring/summer/fall until it’s ski and ski touring season.
  • 1-2 days of skiing or ski touring in the winter season.

My athletic background is as a lightweight rower. I’m 6’1” and 176-183 lbs, and I like to supplement with a bit more endurance in the weekly program for my mental health ergo, biking or ski touring when weather permits. Anything I’m doing for endurance work outside of the program is a as a supplement when weather, work, and family permit. Living in Zurich with the trails just 5 minutes away allows for more outside time than I would have working in the same job in most other places.

What do you suggest so that I’m able to focus on my multisport strength and fitness through the next few training blocks. Do I go back to the beginning of SF45 because it’s worked so well, or do we move on to something else? The I’m very open to your feedback and excited to see what your thoughts are.

Thanks for putting together such good programming and I look forward to hearing from you.

ANSWER

You can certainly recycle the SF45 plans. Other options … 1) Move to the SF50 plans, 2) Do the plans/order in the Great Plains Tribes series. These are limited equipment as well.
We’re planning to start a daily programming stream for older athletes …. likely in December, but perhaps on Nov 1 if I can get the program designed.
– Rob

QUESTION

I am interested in the MARSOC A&S
Training Plan. I am attending selection in April, and plan on starting
the A&S Training Plan in January since it is 11 weeks long. Since I
have about two months before my projected start date for the A&S
Training  wondering what plan you would recommend to prep for your A&S
Training Plan in the meantime. . Any recommendations would be
appreciated.

ANSWER

Gratitude will be your best bet. Take a full week off after completing it, then start the MARSOC A&S Selection Plan.

QUESTION

I am looking through your training plans and it’s quite a large daunting list so I thought I would just ask.
39, male, 82kg
Doing CrossFit now and no not a tactical athlete just for my own self.
I am looking for a plan to increase my overall athleticism and strength levels. They are my two main focuses ofcourse I’d like to improve how I look but that will come with function. What plans do you recommend I look into?
I have a fairly well stocked home gym including, rack, 2x bar, full set bumper plates, box for jumps, set of kettlebell doubles, Dumbell set, echo bike, weight vest, sled.

ANSWER

Option 1: Johnny – this is the first plan of MTI Programming for Civilian Athletes. Multi-modal plan that concurrently trains strength, work capacity, endurance and chassis integrity.
Option 2: Busy Dad Full Gym 1 – same programming, shorter sessions – 45 min.
You should be good with your equipment – except you’ll need a 60# sandbag. Our Chassis Integrity programming deploys a lot of sandbag movements and we’ve not found a good sub for the sandbag.
– Rob

QUESTION

I plan on attending smoke diver class next year. I was reviewing your program course and plan on buying it but I had some questions and wanted your insight on it. I have trained for years and my primary form of training has been powerbuilding. I can hold my own as a firefighter on structure fires a d gear workouts but definitely need to work on them for GSD. In your opinion, with it being one year out, how should my training style be. I love building muscle and the work that goes into it and its part of my lifestyle but is this type of class require me to completely stop that type of training and lose muscle for the class? I wanted to know if there was a possibility, in your experience of a hybrid program to do both? Thankyou so much for taking the time to read this and help out.

ANSWER

If you have a full year, you can do some version of a hybrid program. I would recommend the Daily Urban Fire subscription for base fitness programming, or the Big Cat Packet. Either of those will work, they both have significant strength components (which you could add on to with additional powerlifting work if you were so inclined) along with profession-specific work capacity and endurance work.

Once you’re seven weeks out, start the Smoke Diver plan as prescribed (no additional strength work). You’ll need to focus on the fitness demands of the course, which are quite intense for the best chances of success.

QUESTION

What is is the recommended program progression if starting with military ramp up and working towards RFE or Ruck Based Selection?

ANSWER

See the plans/order in the Ruck Based Selection Packet. This is the progression.
– Rob

QUESTION

I am interested in purchasing the Bortac training plan.
It most closely resembles the customs and border protection equivalent of SRT requirements.
My basic selection date is March 17, 2024.
Approximately 16 weeks away.
I understand that the Bortac program is 9 weeks.
Are there extended versions?

ANSWER

The best option would be the LE SWAT/SRT Base Fitness programming until you’re 9 weeks out, then cancel and switch over to the BORTAC program.

QUESTION

Hi, I am looking at your fire academy training plan and had a question for you. I have included an attachment of the goals I would like to meet in two months for the start of my Academy. Currently, I would like to think I’m a very fit person from rock climbing, a lot of hiking with heavy backpacks, and have started lifting, running, and doing more fire specific workouts lately. One thing I’m really lacking is my push-up, dead lift and squat strength. Is this plan going to tackle those issues? The aerobic things are easy for me like stair climbs, rowing, etc… pull ups I also do well from climbing. Any advice would be great. Below is a pic of the Advanced category I want to reach

ANSWER

The plan is designed to prepare you for the physical demands of the course, what we call sport or event-specific. This training is based on analysis of the common job-specific fitness demands as well as to build the durability to perform through the duration of the academy. So, we don’t focus on lifting numbers like squats and deadlifts. Those are valuable lifts, but built outside of the event-specific training in what we call base fitness periods.

For push-ups, you will see an assessment and follow-on progression to improve those numbers, as they’re commonly used for fitness assessments at the academy.

 

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