QUESTION
I will be attending Seal Officer Assessment and Selection in the middle of May. It is one week of physically intense training comparable to the first phase of BUD/S. From what I’m told there will be an intial PST and that is the only official assessment. The other things include 1.5 mile ocean swim, boat and log PT, distance runs on sand, and o-course runs. I am currently working through William Kid and will finish the 2nd week of December which gives me 21 weeks before SOAS. Which plans should I follow before then?
ANSWER
I’d recommend the BUD/s V2 Training Plan prior to SOAS. It could be overkill – but it’s better to be over prepared than under prepared. Here’s the plan line up.
Weeks Plan
– Rob
QUESTION
Good morning. I train 3-4 days per week using your programming. In regards to missing a session, what is your recommendation if you miss 1-2 weeks of training due to medical reasons since the training is progressive in nature? Still pickup where you left off per your note under common questions? Cycle back a few days? Currently finishing up Bodyweight Foundaiton before progressing to Military On-Ramp and then possibly Humility.
ANSWER
If you miss one week, start where you left off.
If you miss 2, repeat one week.
– Rob
QUESTION
So I recently read the article on LEO fitness and use of force and it’s got me thinking of getting a new workout routine. Here is my dilemma. I am currently in the Army Reserve on Active Duty orders but I am an LEO on the civilian side. I need a good balance between the two as I will need to be able to pass the current APFT as well as the new Army Fitness Test. I am only on Active Duty for another 6 months then I go back to the PD on Patrol so I believe I need to bulk up again before going back out on the street. What do you suggest? Thanks for the help.
ANSWER
I’d recommend the plans/order in the
Spirits Packet of plans
for LE Patrol/Detective, beginning with
Whiskey.
– Rob
QUESTION
I am deploying soon and would like to take the six months to gain as much strength and muscle as possible. The deployment itself is low threat embassy work so I am not concerned with tactical needs and more gym numbers.
Background is endurance runner and swimmer. 5’11, 150#
What group of plans would you recommend to increase strength over a six month period?
ANSWER
6 Months = 26 Weeks. Here’s what I recommend:
Weeks Plan
5 Total Rest
– Rob
QUESTION
The training plan is going well so far. I have a quick question. I’d say my weak point is water confidence drills. Are there any other exercises that can help greatly increase my confidence with drills that involve breath holds?
ANSWER
I’d recommend a dryland training application (smart phone) designed for spear fisherman or freedivers. These are breath holding drills you can do safely outside of the pool. Just search the app store for spear fishing or freediving. Many are available.
– Rob
QUESTION
Where do I go after completing ‘Bodyweight Foundation’? Want to focus on further increasing general fitness. ‘Country Singers’ package looks interesting – especially as I will have access to a fully equiped gym for next 6 months, and BW foundation is included into package so I figured it would be a logival next step. How does this this compare to ‘SF45’ package no.1 – considering I am a 40+ athlete? Earlier you also mentioned ‘Humility’. Where would that fit? Thanks in advance for guidance.
ANSWER
– Rob
QUESTION
I just finished up the resilience plan. I am looking for another plan to build better endurance and more upper body strength prior to starting the SWAT selection program. I would appreciate any recommendation you may have for what would be a good fit to build into the SWAT selection plan.
ANSWER
– Rob
QUESTION
I started last week and picked the Greek Heroes series. I didn’t know there was an order, so I started with Achilles. What would you recommend I start after I finish this plan? I have no particular goal, and I am doing this in conjunction with squadron PT 3 times a week and karate/kickboxing 4 times a week.
ANSWER
Best to complete the plans in the order listed on the website:
After Achilles, move to Hector, then work through – but skip Achilles after Apollo and go to Ulysses.
– Rob
QUESTION
I just started week 4 of the Ruger plan. Have really been enjoying the plan, and I am seeing steady improvement! You counseled me on how to better approach the 17:00 EMOM of power cleans and burpees, which I did today with good results. Thanks again.
Two colleagues have challenged me to join them for a 50 mile run in June 2019. It looks like they won’t accept no for an answer, so I need to start training for that event. I am not a naturally talented runner by any means and don’t particularly enjoy it. However, part of the appeal of the GunMakers series was that it included running events and would force me to include it in my training and make improvements. And even in three short weeks I have seen good improvements.
Week 1 Session 4.
4 miles @ 35:13.
Avg pace 8:47 mile. Best pace 7:29 mile. Avg speed 6.8 mph. Max speed 8.0 mph.
Week 2 Session 8
4 miles @ 31:39.
Avg pace 7:52 mile. Best pace 6:04 mile. Avg speed 7.5 mph. Max speed 9.88 mph.
Week 3 Session 12.
5 miles @ 38:05.
Avg pace 7:36 mile. Best pace 6:29 mile. Avg speed 7.9 mph. Max speed 9.23 mph.
Despite improvements, however, I am not up to the minimum standard for the 50 mile training plan (baseline capacity of 13 miles nonstop). Given where I am at, where the longest distance I’ve run recently is 5 miles and you can see my performance numbers, which mountain tactical program(s) would you recommend I pursue to to bridge the gap from where I am at currently to where I need to be to begin the 50 mile program? Thanks for you advice.
(Sidebar explanation for context). I’m an FBI agent and have a goal to try out for HRT or HRT’s Mobility Selection in 2020. I purchased my mountain tactical subscription to utilize your training programs to get me where I need to be over the next 2 years. My initial strategy was to build a well rounded foundation with the GunMaker series (all 4 programs), and then begin focusing on more Selection specific programming. I am NOT the kind of guy that normally quits programs mid-stream, so I don’t want you to have that impression of me. But in this case, I’d like to prepare for the 50 mile run event in June with my colleagues I’m also not the type to try and re-tool your programing and try and mix and match stuff on my own. I’ll rely on whatever programming you advise and I’ll follow it as prescribed. So with my long term 2 year goal of Selection, and a closer June goal of a 50 mile run, if you have any suggestions for which plans to follow and how to calendar them, I’d appreciate any insight you have. Thank you for your advice and help.
ANSWER
Work back from your 50 mile event.
This gives you 4 months of programming before your event. You may want to
complete one of the
SF45 plans (I’d recommend
SF45 Alpha) which have more running, or the last few weeks of the Running Improvement
Training Plan to get your mileage up before the Ultra Pre-Season.
Or you can start building mileage now on your own – up to you.
– Rob
QUESTION
I’m really excited about utilizing the tools in your programs, but I’m definitely having trouble figuring out where to start. Here’s a quick background of my self for where I’m at and where I’m looking to go:
I’m 32, Navy Submarine ITS Station in Hawaii, just finished Navy Scuba Diver School in Panama City Florida. My previous preparation for Navy Scuba diver school was Sealfit for the past 3yrs. My next future objective (3yrs away) is going to SOROC (SpecOps Radio Operators Course) for JCU (Joint Communications Unit) Fort Bragg, NC. I alternate between going to a crossfit gym, pool pt, and utilizing the base gym. My biggest weakness I feel like is relative strength and range of motion, I’m 175lbs with max body weight bench being 175lbs, deadlift 305, back squat 205, and shoulder press 145. I can work consistently and grind out for long durations, but sprints and heavy loads have burn me fast. Finally I recently tried a couple of triathlons and would like to eventually train up for an iron man. My current work schedule is pretty demanding average 12hr work days 6 days a week and every 3rd day is 24hr day. Any assistance in finding a good direction to start would be awesome, thanks for you time and support.
ANSWER
Start our stuff with the
MTI Relative Strength Assessment Training Plan, then move into the plans and order in the
Pirate Packet of plans. These are designed
for tactical athletes with water based mission sets and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity (core) and tactical agility.
– Rob
QUESTION
What would the best plan be for increasing core and upper body strength without full on leg/cardio workouts during ski season? Being that I am either touring or skiing inbounds almost everyday.
ANSWER
– Rob
QUESTION
I just started the mountain base Helen plan. I like that it is well rounded. What plans typically follow that one in a periodized training flow for general mountain athletics? Summer is my peak season. Goal is multi mode climbing fitness to support variety of mountain activities in cascades.
Also if you have any good links/articles on how to speed recovery time that would rock. 37 year old body doesn’t recover like it used to 😉
ANSWER
After Helen – here’s the order:
Artimes
Danae
Atalanta
However, these are “base fitness” plans for mountain athletes – prior to specific seasons or trips (rock climbing, alpine climbing, mountain biking, etc.) you’ll want to drop out of base fitness programming and into the appropriate sport-specific plan.
– Rob
QUESTION
I have been quite happy with the preseason Backcountry Ski program.
2 and 3 years ago, I did the preseason dryland program that Tanya at Terrain here in Bellingham offers. Last year I skipped it because of the high cost of gym membership and then I hurt my back skiing. So, I vowed that this season I would follow a plan. When I started, I didn’t have much for equipment, so I didn’t do the dryland plan.
I have modified the backcountry plan a bit after your blog notes about leg blasters, substituting those for quadzilla. I also had to change the second sets of touch jump touch for lateral sandbag jumps as I was losing too much form. I am one of those people that can’t jump, even at baseline. I also substituted a mountain bike TT and easy rides instead of running as I often get injured running and our mtn biking is awesome here. I also used a 40lb weight vest instead of 25.
A quick background on me so you can help me pick the next plan.
I played college lacrosse, moved to Jackson from ‘94-98. Started mtn biking, obviously ski a ton, moved to Laramie for 4 years, then picked up triathlon, stopped doing that after 12 years because it’s a selfish time suck with kids. Now, I enjoy everything that involves my 10 and 13 year old girls: mtn biking, skiing, waterskiing, coaching their team sports.
I feel strong, not worn out right now. My weight is good. I have a week long backcountry trip the last days of Feb/first days of March that I am training for. I work as an ER doc, so my shifts and sleep are very variable as are my days of alpine skiing. I’d love a plan or two that would continue to prepare me for the trip In February.
I have added to my home gym equipment and have a squat racks, a couple hundred pounds of weight, trx, etc.
Any thoughts?
ANSWER
I’d recommend
Mountain Base Artimes – which includes bodyweight strength work, as well as solid endurance work
for your uphill fitness (step up intervals). You can skip the climbing day in the plan and replace running with MTB.
– Rob
QUESTION
I subscribed to your Swim Improvement Plan and should start next week. My question is – Do I need to use fins for the “finning”/combat sidestroke? (I’m training just for general physical fitness NOT a specific military program).
ANSWER
If you’re not training for a specific selection or military school you can do a regular swimming stroke.
– Rob
QUESTION
I am a college student of very low weight and rather weak at a 125-140 pound range in recent memory. I am considering EMS work which requires lifts that have a great risk of injury to the back and joints. In addition, I train for self protection and need a regimen with a tactical tailoring. I am looking for pure function in my muscular development, so I am fine with looking scrawny still if it means I have muscle power, strength and endurance (of cardiovascular and muscular variety) far beyond what I would have if I were the average low to moderate activity college student. My meals are dependent on the school but even so nutrition tips would be advantageous if that is of your department. I look forward to hearing back from you with your thoughts.
ANSWER
Follow it up with the plans/order in the
Big Cat Series of programming
for Fire/Rescue. These plans concurrently train strength, work capacity, tactical agility and chassis integrity (core).
– Rob
QUESTION
I am 40 yo male ff in ok shape I have done a similar program at a gym before.
I do have a couple of questions.
A. Which program should I start with.
B. I am doing a stair climb event in March. 69 flights on air in full bunks. Do you have a program that would train me for that?
C. I enjoy trail running 3-4 miles on Saturdays as a stress reliever. How can Incorporate that into a routine?
ANSWER
3) Yes – just run on an off day.
– Rob
QUESTION
Right now I am planning on attending SFAS I’m January 24. I am in decent shape but not great. I am wondering which of your plans or combination of plans I should do to prepare? Thanks in advance
ANSWER
– Rob
QUESTION
First off, got to say this, love your group’s programming and vision. You guys do fantastic work and I appreciate it. On to the meat and potatoes.
For years I have eaten a traditional ‘thirds’ diet and started every morning with a Body Armor sport drink. A month ago, I switched to your suggested diet and feel fantastic except for the muscle cramping after cardio sessions like rucks and runs other than intervals. Have any of your other subscribers, coaches, or athletes had this issue when switching to a minimal carb diet? I’d really appreciate some help or suggestions with this problem.
ANSWER
I can be prone to cramping too from longer endurance efforts and take electrolyte tablets prior to the event. This fixes it. I take Hammer Nutrition electrolyte tablets and they work, but simple salt tablets may work too.
– Rob
QUESTION
Thanks for all your plans and all you do! I’ve done quite a lot of your programs, they are awesome and they have set me up to be successful on numerous outdoor mountain climbing, back country skiing, and hunting adventures, as well as general fitness.
I would love to see a cross-country skiing specific pre-season plan. I often find as I get on my cross-country skis early season (both classic and skate), I have deficiencies in various areas (including weak triceps for double-poling, my balance needs work as XC skiing involves often gliding on single leg, general leg strength and endurance, core, etc.). The BC Ski Pre-Season is good for some crossover but there is a lot of XC-ski specific that I need work on.
Thanks if you can add this to your queue of potential new programs to develop!
ANSWER
i’ll consider it – but in the meantime, our
Running Improvement Plan would be awesome – just sub XC Skiing
for the running assessments, intervals, and long distance work in the plan.
It includes strength training as well – which would transfer.
-Rob
QUESTION
Do you have a Sprint to Assault bike conversion? example: 150m = 20 Calories
ANSWER
We don’t use the assault bike enough to have ever developed a distance to calories conversion. You may want to search the crossfit world – as they use it much more. Our single bike us used only for injured athletes who can’t run or sprint. Sprinting is much more transferable to the real world – which is why it is likely the most frequent mode of our work capacity efforts.
For our injured athletes stuck on the assault bike, I use time to convert. So 400m run = 2 min on the assault bike.
– Rob
QUESTION
Hello coaches!
Thank you for the quick response last month. I really appreciated it and the elbow seems like it healed up nicely. As a type A personality, I really enjoy long term planning so I can line up my fitness goals with life. I am currently working on RAT 6 and don’t know where I should go from there.
A little background: I am a National Guard Field Artillery officer currently serving in a relatively physically intensive position. There are three major life events in the next 6 months. I will be taking 2 weeks of leave to hike the Andes and see Machu Picchu in April (don’t know how physically intensive that will actually be), I will have annual training during the last three weeks of May ( I probably will not have a lot of exercise time/ability in the field), and immediately after I get back I am attempting the German Armed Forces Proficiency Badge (I know you guys have a four week plan).
Is there a plan progression that you suggest leading up to these months? Should I revisit once I conduct a Relative Strentgh Assesment? I truly don’t know where to go once I reach Week 9 of RAT 6.
Thank you for all of your support. I am a big fan of your organization.
ANSWER
It’s best to follow “base” fitness programming as your day to day fitness, then drop out of it the weeks directly prior to the event, and complete a sport-specific plan. Once the event is over, drop back into base fitness programming.
If you have time between, continue working through the plans in the Country Singer Packet
– Rob
QUESTION
What would you say is the minimum acceptable time for the 3 mile run for a tactical athlete?
ANSWER
I’d refer you to the age-based standards of the USMC and the USMC PFT.
– Rob
QUESTION
I’m currently an 18X awaiting a slot at Airborne, which I will start early January. Before I left for OSUT, I completed your SFAS packet, which helped put me into stellar shape, but I was put into the new 22-week OSUT program, and despite working out all I could in what little free time I had, I’m not where I was six months ago. I should have access to a full gym between now and Selection (roughly April depending on class availability). Is there a plan or series that I should look to work through to help get me back to where I should be? I can find a way to get under a ruck throughout airborne and in hold if need be. I’m also looking to work on my push up score.
Thank you for any help,
ANSWER
QUESTION
I have heard amazing things about your program. I have stated doing some of the exercise and I love therm. I am very interested in possibly doing the off season strength program for ultra runners. I am not the strongest chic on the block and struggle with the world of push ups and pull ups. Do you have modifications for these exercises? What do you recommend if a person is not quite strong enough to complete some of the exercises?
I just finished my first 100 mile trail run and of course I need to do another one. My friend trains with your program and she is amazing and so much stronger.
Thank you so much!!
ANSWER
You can do knee push ups and horizontal pull ups as needed. Don’t overthink this …. just start training.
– Rob
QUESTION
I have the FBI PFT and the running improvement program. Which part for running should I use? I have not run in a very long time, and I’m looking to get back into it, in a few months? I’m looking to take a pft for local law enforcement in Jan 2020. I’m having should surgery on 30 Jan 2018. I’ve heard possible 4 months until I can start slowly doing pt. The running portion concerns me the most. The pft has the 300-meter run, and a 1.5-mile run, which the FBI pft will cover, but should I just use the run improvement?
ANSWER
Use the FBI PFT Plan to start.
– Rob
QUESTION
I hope this email finds you well, I saw after signing up that with the subscription we could contact you about training advice if need be.
Just some background I have a deep background in training, as I am already a personal trainer and at 22 years old I have been seriously lifting for about 8 years. I don’t consider myself anything special, but knowledgeable and capable.
Anyways, I finish my degree this year at school and have made the choice to pursue and 18X contract with the Army. I have about 9-10 months to prepare before I plan to head off to basic and then everything else that follows. I currently am on more of a power split right now focusing on heavier compound movements. I eventually want to tailor into the program that tapers into selection that you have but was wondering where I should begin right now, and if you had any ideas on a particular order if programs to follow for the next 9-10 months. Any help is appreciated and I am so excited to dig into what you have available!
ANSWER
Complete the plans/order in the
Ruck Based Selection Training Packet, timing it so you finish the Ruck Based Selection
Training Plan – the last plan in the packet, directly before basic
training.
I’m assuming you’re fit, so skip the Military OnRamp plan and start the Packet with
Humility.
– Rob
QUESTION
I was medically retired from the Marine Corps 6 months ago but I am still able to train most days. Over the last 6 months I’ve focused on strength training (Squat, Bench, Deads) and have done zero endurance training. Two weeks ago I ordered your LE on ramp program because I’ve been presented an opportunity to join the local Sheriff’s office. The Police Academy is approximately 9 months long and has a lot of endurance and calisthenic work so I feel as though the LE on ramp program is a good step towards getting back in shape. I’m looking for a follow on training program to roll in to after I finish the LE on ramp. I personally like the looks of your Busy Operator program but I’d like your guidance. I have an at home gym with barbells, DB’s, kettlebells, pull-up bars, step ups, weight sled, prowler, and plenty of room to run. I do not have access to anywhere to swim. Please let me know what program you believe would be most beneficial.
Several years ago I ran your ruck based program while in Afghanistan (as consistently as I could) with the intentions of going to A&S but never made it due to unforeseen circumstances. Nevertheless, I was in amazing shape when I came home from that deployment largely due to your program.
Thanks in advance.
ANSWER
QUESTION
I started the ruck based selection packet (SFAS) a while back and successively completed the military on ramp program. I was about three weeks into humility before I started another more gym based program due to the cold Wisconsin weather. Could I do the Big 24 during the winter and then go back to humility at the beginning of spring. My goal is to attend selection around October/November 2019.
ANSWER
QUESTION
I’m currently undergoing the Selection program for CAAS. My Selection Date is Jan29. However I will have to be traveling unexpectedly during the holidays. My two issues are: 1) I have limited space so I can’t bring my Ruck, would a 45lb best be a good substitute? 2) I will be in a heavily congested area and will not have the open unobstructed trails that I’ve been using in VA. Additionally are there any subs you would recommend? Thank you for your insight!
ANSWER
Yes on the vest – but if you can bring a vest, I don’t understand why you can’t bring an empty backpack and fill it with weight at your travel location.
As well – I’m not sure why you can’t run/ruck where you are traveling. Be resourceful, or use a treadmill. Get the mileage in.
– Rob
QUESTION
hey rob
yes i feel as though the training is working and im feeling great. i have been doing the dry land backcountry ski plan and i do have some questions:
this seems to be more overall fitness specific while the dry land inbounds ski plan seems more weights etc. what is the difference from a preparation standpoint? i will be doing more backcountry, but there will be days im inbounds skinning up, so not sure if you would favor one over the other.
I am almost done with it and we are clearly in ski season, what would you recommend for in-season training? just the inseason ski maintenance?
thanks so much and really enjoying the workouts
cheers
ANSWER
The Backcountry ski plans has a focused and significant uphill endurance component – step ups, etc. The Backcountry ski plan also trains for downhill work – so I’d recommend the Backcountry Ski Plan for you.
– Rob
QUESTION
I’m a big fan of MTI, and have been heavily influenced by a lot of your work, especially your TLU program and emphasis on military training. A lot of your articles have resonated with me, in particular your interview with the Marine Capt explaining how Crossfit didn’t do an adequate job repairing him for military training, and that MTI was a better fit. As a former Navy rescue swimmer and now infantry officer in the National Guard, I couldn’t agree more.
I currently run a mixed modal/OCR program in Oregon, and we are really working at separating ourselves from the 20 CrossFit gyms in the area. I was wondering if you had any recommendations for a year-long program as it relates to OCR and basic military prep? Are there any series of MTI programs you would recommend I purchase and string together, or would you be willing to work with us at creating a year-long program that has off-season strength, preseason, and race season cycles?
I appreciate any advice you might have, and would love the opportunity to collaborate with MTI on this. I think you and MTI offer something really unique and special, and I’d love to incorporate that in my programming and my gym.
Please let me know what you think.
ANSWER
QUESTION
I bought the mountain athlete plan this summer and did the entire program in prep for a back pack hunt in Canada and another in Montana and hells canyon in Idaho. The plan was great and felt good. But after a long season with a lot of hiking and no weight training I feel like I have lost a ton of muscle and weak! Plus 2-3 weeks later with doing nothing I am putting weight back on! Can you give me your opinion on a plan I should try that would accomplish the following
1. Lean up and add muscle back to my body
2. Somwhat maintain the cardio I have from the hunting season to this point
3. Take about 5-10 holiday pounds back off me!
I started the mountain plan at 237 cut to 217 and felt great . Ended the season about 212-215 and now have crept back up to 220-222 and feel like I need to cut and add muscle again then crank up the mountain cardio later this spring!
Any suggestions would be appreciated
ANSWER
I’d recommend
Johnny, from our Country Singer Packet of plans. These are designed as base fitness
for recreational athletes and concurrently train strength, work capacity, chassis integrity and endurance.
– Rob
QUESTION
Hello Rob,
I have a couple of questions regarding what plans I should be starting. I am in the Marine Corps and will be leaving on a 6 month deployment in April – May time frame. When I come back from the deployment I am thinking about going to A&S. If time permits I would like to go through your workout plan prior to leaving. In the meantime I am looking into what plans I should be doing. I have access to a pool 6 days a week and would like to continually improve on that aspect as I will not have consistent access over the deployment. I am also looking to increase my skeletal muscle so that I can handle the challenges of A&S.
Your advice and guidance is much appreciated.
ANSWER
Since your timeline isn’t set, I’d recommend you
complete the
MARSOC A&S training plan now, take a week off, then
complete
Barbossa from Pirate Series directly before deployment.
Barbossa comes from our “Pirate” series of plans which are designed as day to day programming for tactical athletes with water-based mission sets. These plans concurrently train strength, work capacity, endurance (run, ruck, swim), tactical agility and chassis integrity.
– Rob
QUESTION
I am looking into your program for strengthening my lower back. I had three ribs removed on my right side due to cancer and have four screws in my spine. I am up and about walking and lifting g my 5 year old daughter but obviously I am limited to what I can do. I want to know if this program is too intense for my back. I am a police officer and soldier so pt is not something I am foreign to.
Thanks for the great work you do.
ANSWER
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