Q&A 12.24.20

QUESTION

I’ve been doing the Tactical Games skirmishes  and am on week 2 of your new Tactical Games training plan. Just read your Range Fitness article. Are the Tactical Games plan mini-events based on what you learned about range fitness?

ANSWER

The bulk of the programming in the plan is fitness related, but the shooting drills in the suggested Saturday “mini-events” do deploy Range Fitness design.
We assumed competitors would also do some range time on their own during the week, and the mini-events prescribed would supplement that.
If you are getting in range time during the week – a couple drills I’d suggest:
Start cold (no warm up) with Burpee & Shoot. Then do some ball and dummy work, and finish with Quad Deuce.
– Rob

QUESTION

I’m a 34 yo M (very active) currently deployed overseas and stuck in a hotel for the next 80 days. I’m a fire captain/ medic and have no equipment at the station and limited stuff at the hotel. I have only 3 kbs, vest, rower, and 100lb cube sandbag at this point. I purchased the subscription but can’t find anything that will work for the firehouse or hotel life. It seems I’m pretty much piecing Together a garbage workout everyday because of it. Any ideas or help would be great. I can use the hotel gym on days off but realistically it doesn’t have much to offer but dbs and a flat bench. Thanks for your time and help.

ANSWER

It’s a little unclear from your note, but I’m assuming the 3x kettlebells, vest, rower and sandbag are with you all the time.
I don’t have a plan which matches your equipment list exactly, but I do have two great options from our programming that would work if you’re resourceful.
1) Humility – intense program on our military side. Requires a pair of 25# dumbbells, but you could likely sub 1-arm variations and use your kettlebells. Hope you like running in your vest and burpee intervals!
2) Apache – new limited equipment plan I just designed last week. Also requires a pair of 25# dumbbells – so you’d have to make some adjustments based on your kettlebell use. You’d also need to drop your sandbag weight down to 60#. Apache is the first in a 5 plan limited equipment series … so you could roll from this plan right in to Sioux during your stint. Do the programmed rucking in your vest and just run.
Choose one plan and stick with it. Don’t bounce around between plans.
– Rob

QUESTION

I want to join the swedish special forces, whose selection is in a little over a year from now. I’ve run the ranger school program and made great progress. When far out from selection or when there’s not a program for a specific unit I’ve seen you recommend the greek hero series. The thing is I feel like just 5 training sessions per week is not enough to drive progress forward in all areas, such as running, rucking, strength etc.
The specific requirements are not public so I need to be really good in all areas.
Any tips on what program to follow these upcoming months? Thank you.

ANSWER

I’d recommend the plans/order in the Ruck Based Selection Training Packet – with a couple changes – I’m assuming you’re fit.
First – start now with the final plan in the packet – the Ruck Based Selection Training Plan V5. After completion, take a week’s full rest, then drop into the plans in the packet in order, starting with Military OnRamp. Re-complete the Ruck Based Selection Training Plan V5 the 8 weeks before selection.
6 day/week training all the time? Bad idea … you’ll overtrain or burn out. With the exception of the final plan, the plans in this packet are all 5 days/week. Use your weekends for intense recreation or to rest.
– Rob

QUESTION

I would like to include a pulk when I hike this winter. Does the Backpacking Pre-Season Plan include using a pulk with the backpack? Is there a plan with this included? Recommendations?

ANSWER

Nobody I know hikes dragging a sled, so I’m somewhat confused by your question.
My assumption is you’re training for a winter camping trip where you’re dragging a sled, and you’re either skinning or snowshoeing.
If so, and you live with snow on the ground, complete the prescribed rucks in the plan skinning or snowshoeing. This will be direct transfer to your trip.
If you live where there is no snow, complete the rucks dragging an old passenger tire. Drill a hole through the middle of the tire, push through an eyebolt, and put the nut on the inside. Then hook a rope/harness to the tire. You’ll need to complete the rucks in the plan on a road, but that’s okay. The training will still transfer.
Our Denali Plan includes similar training as climbers must skin in on the approach.
– Rob

QUESTION

My buddy and I are transitioning Army officers using your FBI PFT program, and are currently in their selection pipeline.

We’ve been excited about our progress, and are far exceeding the standard in everything but the 300m sprint.

We’re wondering if our strength and endurance bias for rucks and the APFT is leading to a less than desirable body composition and a slower sprint.

I’m 6’4” 240lbs, he’s 6’0” 215lbs.

1. Do you have a recommended plan to improve our 300m?

2. Do you have an ideal weight and recommended plan we should shoot for to maximize PFT success?

I appreciate all you do.

ANSWER

The Tuesday, 400m Repeats in the FBI SA PFT Plan are designed to train for the 300m event and others have had luck with them. I’m assuming from your note, you’ve worked through the first few weeks of the plan and have completed the mid-cycle re-assessment – if not, email back after if you haven’t improved your time.
If so, modify the plan and change up the Tuesday programming. Replace the prescribed 400m Repeats with (1) 6x 100m Sprints …. 1 every 90 seconds, then (2) 2x 300m efforts, with a 3 minute rest between.
Bodyweight?
6’4″ – 220-225#. Losing 15 pounds will make everything better.
6’0″ – 190-200#.
– Rob

QUESTION

I am beginning the SWAT Selection Program tomorrow. Although my departments SWAT application process won’t open until maybe August. Is this a good starting point or what would you recommend?

ANSWER

I’d recommend you complete the SWAT Selection Training Plan now, then follow it up with the plans/order in the Gun Maker Packet, beginning with Ruger.
These plans are designed as day to day training for full-time SWAT/SRT.
Then, 7 weeks directly before selection in August, re-complete the SWAT Selection Training Plan.
I’m assuming you’re fit now …. if not, or your fitness is suspect, complete the LE OnRamp Plan first, then follow the schedule above.
– Rob

QUESTION

I am looking at a potential selection date 20 weeks out. Any advice on training prep prior to the 9 week HRT selection plan?

ANSWER

Fortitude, then the first 3 weeks of Valor. This is 10 weeks. Take week 11 off, full rest, then drop into the HRT Plan the 9 weeks directly before selection.
– Rob

QUESTION

I am currently slotted to go into BRC for Recon in April 2021. What other plans should I do if any to best prepare me for when I begin the BRC/ recon plan. My weak points are hitting sub 7:45 runs, and treading.

Also my wife is applying for the FBI and has been invited to phase one testing. We are looking at the FBI academy program for her but she does not have a timeline of when she’ll be doing the PST yet. What program will be best for her to build up util kicking into the 7 week window?

ANSWER

I’d recommend you complete the Basic Recon Course Training Plan now, then drop into the plans/order in the Pirates Packet, which are designed for full time SOF with water-based mission sets.
Then repeat the BRC Course Plan the 9 weeks directly before reporting.
Wife? I’m a little unclear on where she is. If she hasn’t taken the initial PFT, yet, I’d recommend the FBI SA PFT Training Plan now, and follow it up with the plans/order in the Spirits Packet for full time Patrol/Detective. Then repeat the FBI SA PFT Training Plan the 6 weeks before her initial assessment.
She’ll complete the FBI Academy Training Plan the 7 weeks directly before the Academy if she gets selected.
– Rob

QUESTION

I recently purchased your USAF PFT V2. I saw on your website we can email for advice if we have more than 6 weeks before our PT test.

I am scheduled to test in 10 weeks. I started the program yesterday and did Day 1 Session 1, the mock test. Today I’m going to do Day 1 Session 2.

I am very out of shape and overweight after having a baby and my mock scores weren’t good.

Push ups 12 (min passing 18)
Sit ups 30 (min passing 38)
1.5 mile run 20:16 (min passing 16:22)

Do you have any advice on how to alter my plan from 6 to 10 weeks (10th week being my PT test on that Friday). Ideally I would like to shoot for 25 push ups, 45 sit ups, and 15 minute run. I probably could have pushed my run a little more but it was still difficult. I did not walk during the 20 mins, but overall my pace was obviously very slow, fluctuating between 11-15 min/mile, picking up pace the last .25 mile and sprinting the last .1 mile.

ANSWER

Complete the plan as prescribed now.
Take week 7 off, full rest, then re-complete week 5 & 6 of the plan before your test. Use your week 6 scores of your first time through to calculate the reps/pace for the repeat of your Week 5 training.
– Rob

QUESTION

Just a quick question on your thoughts on how translatable indoor and outdoor rock climbing is for tactical athletes, specifically for folks pursuing Special Forces.

ANSWER

Not transferable to 99.9% of tactical operations.
– Rob

QUESTION

I’m interested in the ‘Military On-Ramp Training Plan’ after realizing I’m not quite up to speed for the ‘Humility’ plan I purchased (but looking forward to it!). Just need some pointers in couple areas.

What alternative exercises can I do since I don’t have full gym access right now? Particularly for exercises requiring:
– Barbells
– Racks
– Bumper plates
– Boxes

Thanks!

ANSWER

It’s best you pivot to a limited equipment plan.
I’d suggest starting with the Bodyweight Foundation Training Plan. Don’t be fooled by bodyweight – this is an intense plan.
If you want to invest in a 60# sandbag and pair of 25# dumbbells, I’d recommend Apache.
– Rob

QUESTION

Great to see a new series of limited equipment training plans in the form of the Great Plains Tribe Limited Equipment Training packet! It’s good to see an increasing choice for those that exercise at home. I do the Backcountry Pre-Season Ski program every year in November / December and I also own the two Gym Closure programs as well as Bodyweight Foundation, Humility, and the Running Improvement plan, enough to keep me busy next year until November (also because I like to do some calisthenics strength training weeks in between programs). So is there any reason I should buy the new programs?

ANSWER

We had a “Limited Equipment” packet which was a package of existing plans just grouped together. I built the Great Plains Tribe Packet to replace it, and bring some overall, macro-level, program design to the plans in the packet by building them all at the same time. This allows me to ensure the plans work with each other if completed concurrently – which is the way they should be completed. Each plan has the same limited equipment list – which helps with this.
As well, especially from the strength side, I was able to develop and deploy some new, creative ways to train strength with limited equipment. Hopefully continue to progress strength, as well as add variety for the athletes completing the series.
Overall, this packet of plans, and programming represents our “continuous improvement” ethic.
Should you purchase the packet? Seems like you’ve got enough programming for a year – so there’s no urgency.
– Rob

QUESTION

I have used many of your plans to great success, and I’m a really big fan of this style of programming (swimming prep got me ready for dive school back when you guys were strong, swift and durable)

I’m stationed on a submarine in the PNW which is great and also terrible. Access to wonderful backcountry has allowed me to ski volcanoes, climb pointy granite things and go on wonderful runs in the Olympics. What I’m struggling with is maintaining that mountain fitness while the submarine is underway.

What program(s) do y’all offer that would be best suited to maintain/achieving fitness while I’m underway? Right now my fitness goals are aimed towards ski mountaineering and alpine rock climbing objectives. I’ve used your greek heroine series, your swimming improvement, and bodyweight foundation.

We have the following equipment on the ole boat:

  • Treadmill
  • Stationary bike (like a really really shitty Schwinn one)
  • Rowing machine
  • 20lb weight vest

Powerblock adjustable dumbells (up to 120lbs or so)

I can also probably ferret away a few kettlebells and a sand bag in the torpedo room

I greatly appreciate what you guys offer, your fair price points, and everything you guys are doing. Thanks for all the help.

ANSWER

– Rob

QUESTION

I am currently an active duty corpsman in the navy and I am routing up my package to go to BUDS. I am 30 and I weigh in at around 228. Which of your programs would you suggest I start with. I would love to get my weight down to sub 200 as I feel like that would help with my time there. I know what it looks like but I am committed to a change in my career, any advice is greatly appreciated.

ANSWER

Barbossa from our Pirates Package for full-time SOF with water-based mission sets. Multi-modal plan which concurrently trains strength, work capacity, endurance (run, ruck, swim), chassis integrity, and tactical agility.
Weight? 90% is diet-related (if you’re fat). Here are our recommendations for your day to day diet: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
If you’re a bodybuilder, Barbossa should cut some excess muscle.
– Rob

QUESTION

I used the USMC OCS program to good effect and went ahead and purchased an athlete subscription to support the brand. There’s a lot of good stuff on there and I don’t know where to start. I am looking for a program recommendation.
Here is some background information. I am currently at The Basic School for the USMC. I am a fairly strong runner with around a 17min 3mi time so I’m looking for a program that prioritizes strength in the basic barbell lifts but also incorporates enough running and rucking to maintain the endurance gains I got at OCS.
I should be able to complete a full program before I start having to go to the field a lot and losing out on the ability to train consistently. I’m really just looking for a program that will help me regain the weight and strength I lost at OCS while staying in shape cardio wise until I have to move to something more sport-specific like a ruck based or IOC program.

ANSWER

– Rob

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