QUESTION
If you have an opportunity, I would love to discuss some concepts that I can translate back to my work. I work in the SOF community, and most mission sets you can translate to the gym/ work out time. One item I have found that hasn’t been crossed over is performing operations in full CBRNE gear (gas mask and APPe suit). I have seen some of the toughest people in the world have issues. Over than wearing the gear and perform tasks in 100+ degrees, is there a way you see how this style of fitness can be crossed over?
I have been following you all for a while. I really appreciate your input of work and output of information.
ANSWER
Do fitness training in the suit. Any other way to approximate the suit wouldn’t be guaranteed to transfer.
– Rob
QUESTION
I wanted to thank you for helping me choose the SFRE training plan earlier this year. It was immensely helpful in preparing me for the Vermont Spartan Agoge this year. Now that the winter season is near, I would like some advice for my goals.
I currently weigh around 200 lbs. I want to achieve 1 RM benchmarks for the following: Squat 1.4 times my bodyweight, bench press my entire bodyweight, strict press .7 times my bodyweight, power clean my entire bodyweight, clean and jerk .9 times my bodyweight, and snatch .7 times my bodyweight. What plan do I use?
ANSWER
– Rob
QUESTION
I have been very pleased with my subscription to MTI. I’d even go to say I’m a little overwhelmed by the vast options of programs offered. I find that to be a good problem. Thank you for that.
I do have one dilemma. I’m coming up on a month post inguinal hernia surgery. No complications of any kind, but of course I’ve been extremely cautious.
What would be the best program to follow to safely regain strength?
Lastly, I’m currently in backgrounds with a fire Department. When chosen, I’ll begin a fire academy in April. So in all, that’s my goal and timeline. Trying to get beach into great shape by April.
I’m hoping you can guide me in the right direction so I can get started. I’ll be given the okay by my physician at the end of this month to start exercising again. I’m looking forward to getting back in shape. Thank you for your time and effort. I hope to hear from you soon.
ANSWER
– Rob
QUESTION
Good evening coach, I’ve had success with your programs in the past so I would like to use them again. I just don’t know which program would be best for my situation. I’m currently in AIT and have about 30-45 minutes to workout in the evenings Monday-Friday, but I won’t have access to weights. Saturday’s and Sunday’s I have about 3-4 hours to workout and I have access to a small globo gym. For PT we typically do runs on Monday, Wednesday, and Friday, and Muscular Endurance on Tuesday and Thursday. None of the workouts are that challenging and I feel as though I’m losing fitness which is why I want to start working out in the evenings. Any suggestions would be greatly appreciated.
ANSWER
Watch for overtraining.
– Rob
QUESTION
Looking for the right training plan.
I’m a professional sailor and looking for the right training plan. I just finished the big 24 v4 plan which was great! I liked the easy template to follow with the same lifts each week. It was easy for me to keep up with workouts when traveling, but completed it mainly during an off season stretch of time. I race on big 50’-70’ sailboats with heavy load. A mix of day racing and off shore 3-9 days off shore. I currently have another 7 weeks to fit in a solid training block. After that, my season is in full swing with lots of travel and sailing, and inconsistent periods of time at home ranging from 4 days to 3 weeks where I can get solid rest and training in.
ANSWER
I’d recommend you work through the plans in the
Country Singer Packet 1 – I designed these plans this summer after many requests for general fitness programming. Each plan is 7 weeks long. Start with
Johnny.
– Rob
QUESTION
I am looking at your BJJ training plan and I have questions about equipment. I have a home gym equipped with a squat rack (incl. pull-up bar), bench, barbell, iron plates (500lbs), and a set of rings. The floor is 3/4” thick horse stall mats to offer some protection if weights are dropped, but I try not to drop the bar if I can possibly avoid it. I do not currently have any dumbbells or kettlebells, or a sandbag, although I can probably make one pretty easily with an old army duffel bag. Would I be able to complete the BJJ training plan with the equipment I have on hand?
ANSWER
You’ll need a pull up bar, 80# sandbag, and to make some exercise changes/substitutions.
At the plan product page
HERE, click the sample training page to see the first week of programming. I’d recommend working through it before purchase to see if you want to continue.
– Rob
QUESTION
If have completed the pre-season BC touring program (and combined with the others, my pants are fitting snugly in the legs, wish I had taken measurements, BF is way down and up about 10 lbs all in legs, impressive!). Now that I will be skiing 4-6 days a week, typically a 65/35 split touring/resort what training should I do in season to keep the gain I have made in leg strength and endurance? Planning to do Rainier in spring but that’s a long way out.
ANSWER
– Rob
QUESTION
I am an officer in the USAF Security Forces. I am looking to increase my physical fitness. I am currently in good shape and do bodyweight exercises. I am looking to increase multiple areas and incorporate various exercises such as Push ups, Sit ups, Pull Ups, sand bags, running, and rucking. Also would it be better to do a subscription or buy multiple plans? I considered just purchasing a TACP plan just to use it to hit all areas. Any suggestions? Also is there a nutrition guide?
ANSWER
I’d recommend the plans/order in the
Spirits Packet of plans for LE Patrol/Detective. These plans concurrently train strength, work capacity, endurance and chassis integrity (core). Start with
Whiskey.
– Rob
QUESTION
Good morning, I am a second lieutenant in the U.S. Army. I am writing to you today for some guidance on getting back into the gym, building strength, and reconditioning my body in a smart and tactical way.
I graduated from Ranger School less than two weeks ago and needless to say, my body is still recovering from three months of sleep and food deprivation. However, I feel less aches and pains each day and I am eager to get back in the gym. I have followed MTI for over a year now and have used pieces of your programming, but I am unsure how to approach this transition my body is going through without pushing it too hard too early or potentially missing an opportunity to maximize my time. What do you suggest is my best course of action moving forward?
I look forward to hearing from you soon.
ANSWER
Congrats on Ranger!
This plan deploys an initial assessment – and automatically “scales” to your incoming fitness. Its density programming is super efficient. The plan also includes work capacity and chassis integrity.
– Rob
QUESTION
I was thinking of joining i am a wildland fire engine capt and i was more looking for a day to day workout plane and not the 6 week smoke jumper or hotshot one. What would be a good program for me and would it be the 20 something a month ?
ANSWER
I consider Wildland Firefighters to have the same fitness demands as military infantry and SOF (
read more here), so for your day to day programming, there are a couple options.
2) Subscribe – which will give you access to the Greek Hero Plans, as well as our daily Operator Sessions – which are also day to day base fitness for military infantry/SOF.
Email questions.
– Rob
QUESTION
I am about a year out from testing for police departments, which program is good for me? I’m gonna have shoulder surgery in Jan,6 month recovery. Then start training for the push ups, sit ups, 300 meter run and 1.5 mile run. I wanna get as in shape by Jan 2020,then i will start testing out.
ANSWER
Once you’re cleared to train again, complete the
FBI SA PFT Training Plan. The FBI SA PFT matches the events in your PT test.
– Rob
QUESTION
Looking to complete a strength cycle and planning on doing your Big 24 Plan, but also need to maintain a base of cardio (Active Duty Army). How do you recommend incorporating cardio into the program?
ANSWER
Big 24 does include work capacity. You can add in a long run on the weekend.
– Rob
QUESTION
I am going to Senior leader course in march and plan on going ti sapper school in may. I need to score high on my apft at both. I will have 8 weeks at slc to prepare for sapper school also. Right now i am recovering from my first back injury ever. I wanted to know what your suggestiong would be as far as a sequence in training plans leading up to sapper school. I have 6 months before game day. I want to build a solid foundation and preven injuries.
ANSWER
By my count you have 26 weeks before the Sapper Leaders Course. Here’s what I recommend.
Weeks Plan
– Rob
QUESTION
I’m an 8404 Corpsman that is stuck at a desk job in D.C. at the moment. We have a HITT gym with classes, but it doesn’t do enough for me. Before I start buying, I’d like to ask what you would suggest to start with. Thank you for your time.
ANSWER
‘d recommend the plans/order in the
Greek Hero Packet. If you’re fit, skip the Military OnRamp Plan and start with
Hector.
These plans are designed as day-to-day programming for military infantry, SOF, etc., and concurrently train strength, work capacity, endurance (run, ruck), chassis integrity (core), and tactical agility.
– Rob
QUESTION
I am training for green beret selection. I bought the military on ramp program with the plan or slowly buying every plan in the ruck based selection packet. It’s unconfirmed so far but the recruiting process is moving faster than I thought. Looking like 3 months unconfirmed. I’m joining through the 18x contract so I will be going to army basic then infantry school straight into airborne then the preseason course for 18x candidates. Then hopefully right in to selection . What do you think I should do up until I leave currently I do about 100 pushups in 2 mins 85-90 sit ups and 30 pull ups . My run is my weak point and I don’t have much experience with a ruck. Thanks for your time sorry for the long winded email.
ANSWER
Many others like you have gone the 18x route, and I always recommend completing the
Ruck Based Selection Training Plan directly before basic. You just can’t count on your training time once you go to basic and this is the best way to prepare in this less than ideal situation. The RBSTP includes specific programming for the APFT.
The RBSTP is 8 weeks long – so you’ve got 4 weeks before the start. Do the first 4 weeks of
Fortitude now.
Good luck!
– Rob
QUESTION
I’m recreational athlete who is currently rehabing from an ACL reconstruction surgery. I’m going to start training around the injury using your training plan. But, I dont know if I can do a pull-up or a chin-up. Do you have a pull up progression plan? And do you have recommendations for scaling if I’m not able to do a pull-up?
ANSWER
Sorry about your knee.
Go with the Training Plan for Athletes Suffering Leg Injury, and substitute
Horizontal Pull Ups for pull ups.
– Rob
QUESTION
wrote you an e-mail about two months ago, inquiring about what program to start with. You advised that I start the Hector program. I made it to week three of the program, and I had to stop the program(modifying some portions of the program) until I had to stop due to a Right knee injury.
At the present time, I am suffering from a Right knee meniscal injury. Running for long periods of time/distances seems to bother me. However, lifting weights, such as back squatting, performing power cleans, and deadlifting does not seem to bother me.
I have been thinking about adding a swimming component to my workout, while continuing to perform weight lifting component of my training program. I also don’t mind, using a rower, stationary bike, or another piece of cardiovascular equipment in order to get the cardiovascular response.
Do you have a recommended training program that I should start? Please keep in mind that I am not a special operator, and that most of my background has been CrossFit for the past 8 years. I recently just stopped doing CrossFit because the gym that I was at, kept on programming a high volume of exercises and I was constantly sore, and I felt like I was hurting myself a lot of the time.
Any help that you would be able to provide, would be greatly appreciated!
ANSWER
I’m not sure you need another program – you can just replace the running in Hector with other modes – spinning, step ups, rowing, etc.
If you want a plan that integrates swimming, I’d recommend
Barbossa from our
Pirate Packet plans for SOF with water-based Mission Sets.
Replace the Friday runs in Barbossa with spinning/cycling or another mode.
– Rob
QUESTION
I was wondering what a good program to run for 6-8 months out from the Q course.
ANSWER
– Rob
QUESTION
I’m looking for a plan that will prepare me for my elk hunting trip in September. I am a coach at a local CrossFit gym and have access to all equipment. I’m just looking for a program that will prepare me to the best of its ability! I wasn’t sure if you have had clients with success stories from the East before and possibly would want to use me as a tester! Would love to speak more with you for options. Everything I have read on you guys seems great! Have a blessed day!
ANSWER
– Rob
QUESTION
I just had an ankle reconstructed last week and I’m trying to create a meaningful program for the next year that will help me to rehab appropriately, rebuild cardiovascular fitness, and build functional strength so that can reduce chance of future injury and play in the mountains a lot. I also have first child due in February so time is a thing.
As for goals, I know that I’d like to track body fat as it correlates to overall health and I’d like to be snow kiting December 2019. A range of motion goal would also be interesting; never done that and I think it might be a good indicator. I’m also 40 years old and would like to be setting up for a few more decades of being active in the mountains with my family. I don’t have an event goal which used to be great motivation and guidance through the year.
3
I’m also a big proponent of clear training phases throughout a year. I understand there are pros and cons. Im a former college athlete and age group racer but no military or law enforcement background.
FYI – I picked up a tactical sandbag from you guys about three years ago as I went back into Graduate School. That thing was my fitness program and a big part of my sanity during time and resource scarcity. I Finally wore it out last October.
That help? Thanks for your thoughts on a program. As you might be able to tell, this is important for me.
ANSWER
– Rob
QUESTION
Looking for a plan that will allow me work on all elements of fitness: strength, endurance, speed, agility, stamina, etc… Humility? 357?
ANSWER
QUESTION
Hey Coach,
Hope you had a nice holiday. Can you explain the difference here? When I’m doing a grind, I’m definitely still trying to hit as many reps as possible.
ANSWER
Sir –
Don’t overthink this or read into the prescription more than what’s stated.
Grind = work steadily, not frantically. The goal isn’t to get as many rounds a possible. The goal is to work steadily.
AMRAP = Work as hard and fast as possible to get in as many rounds as possible in the time allotted.
– Rob
QUESTION
Coach,
I want to start the Jaguar plan but we only have one box.
Do you have any substitutions for the Box Jump Complex?
Thank you,
ANSWER
QUESTION
I was looking for a strength plan that also would not increase my fat, something that would increase my strength but also keep me lean if possible. I’m an Army National Guard 19D as well.
ANSWER
QUESTION
I’m a combat Infantry vet who has dealt with lower back issues for years. I have gained a lot of weight since I left the Army. I have tried crossfit and training for half marathons and long truck events, but can’t find something to stick with so far. I see there’s an injury recovery program for lower back at $39. Is the recommended plan to complete that 6 week program and then move to a specific training like military? Any guidance is appreciated.
COACH QUESTION BACK
What is your current weight and height? Are you training at all, now?
ATHLETE ANSWER
I’m not currently training. About to start lifting again after about 7 months off height 6’3″ 304lbs (yes that’s 30+% bodyfat). I’m 45 and have been out of the Army since 2009. Mantained around 235 while in the Infantry and performed well. Always hated running but it drops my weight pretty quickly if I keep up about 2-3 5ks a week. I want to be fit, and take advantage of the hiking and tactical training available in the Ozarks of Arkansas. Injury prevention is critical. Hurt my low back in Iraq but it didnt become a real problem until the weight came on years later.
COACH RECOMMENDATION
My concern is our most our stuff would be too intense for you at your current bodyweight. My other guess is losing 70 pounds would do wonders for your low back.
From what we do have I’d recommend the
Low Back Fitness Training Plan, which does include some loaded rucking and step ups. At the product page, click the “sample training” tab to see the entire first week of programming. Try it before purchase – to make sure it is not too intense.
If it goes well, continue with the plan. I’d have you add an hour of light cardio – running, walking, rucking, on Saturdays to the plan.
– Rob
QUESTION
Wondering if you have an efficient running program that are for beginners? I mean I haven’t utilized that muscle system in a while and looking to get to 18-21 min 3 mile from starting at running half mile at a moderate pace. I can keep up with the physical aspects eg. Push ups pull ups weight lifting etc but the endurance cardio is a weakness of mine. I’d like to improve dramatically an I’m located in Afghanistan Helmand province. Thanks
QUESTION
My name’s Robbie. I’ve just purchased your ‘dryland 30 minutes per day ski programme’.
Bit about me: 34 years old. Relatively fit. Work a pretty demanding desk job (lawyer). I go on two ski trips per year: a two weeker and a three/four weeker. During these trips I spend most of the time skiing: touring, heli, cat, boot-packing (not sure if you know about the New Zealand club fields? If so, they are where I go each year), resort skiing. The rest of the time I ski our indoor slope on the weekends when I can (just a small park). I plan to move to Queenstown in three years so I can be a true weekend-warrior! haha.
I’m just wondering what you think would be best for me in terms of programming?
I don’t like gyms, so I work out at home. I have basic stuff (dumb-bells, spin bike, foam roller, box – for step-ups etc), but no barbells, squat racks etc.
I really like the 30-minute dryland programme, and add on a 20-30 minute HIIT spin session straight after.
I’m not a full-on charger (skiing wise), but I am also not a mellow skier. I love big mountains, high speed, long and big turns, and am just learning some freestyle and cliff-hucking. In my last few trips I’ve found my legs just dying super early-on, and, that I cannot last on long steep runs – my legs just give out. We are not talking about massive vert either as I’m in NZ. Also, on the boot-packs, my endurance SUUUUCCCKKKKSSS. I’m a naturally strong guy – 5.10′ and hover around 93KG, but I can’t seem to get my endurance right.
I’d really value your comments/suggestions mate! I have a trip to Japan in late-February where I am planning at least 3 days (non-consecutive most likely) touring for good lines, cat skiing and resort skiing (for a total of 10 ski days). I’d love to be in excellent shape for this, so I can ski as much as possible without my legs dying!
I hope to hear from you.
ANSWER
This training plan not only trains you for the downhill – but also the uphill. It has a significant uphill endurance component.
More on the theory behind the programming
HERE.
Note – there is no shortcut to endurance. To go long, you have to train long. There’s a reason you purchased the 30-min-per day plan, either you don’t have the time to commit to training, or you don’t have the will. The BC Ski plan sessions are all 60 min and many are 60 minute plus. This programming is intense – it’s no joke, and what I deploy with my pro freeskiers here in Wyoming.
It is a limited equipment plan. You’ll need to make yourself a 60-pound sandbag, and box for touch/jump/touch intervals.
– Rob
QUESTION
I have been cleared for exercise and I am on a short deadline for my APFT. However, I do still have diastis recti but it is functional. My run and situps are really bad right now, where I can make my pushups requirement.
I was looking at doing the Core Strength Body Weight only along with the APFT program but feel for someone just coming back from maternity this would be alot.
Will the Core program meet my sit up and pushup needs and do the 2 mile run program or should I just look at the APFT program?
Thank you for your help
ANSWER
Just stick with the APFT Training Plan.
Be safe and smart.
QUESTION
I’ve had great success with MTI programming.
50 y/o Army guy with 20 years in SF with plans to remain for 8 more years before retirement.
As you know I’m required to take the ACFT bi-annually (MTI ACFT program purchased for prep).
I want to begin training for Triathlon sprints with the goal of completing an Ironman in 36 months.
Q: What strategy would you employ to progress at both the ACFT and Triathlons?
Thanks in advance for your time and great products!
ANSWER
6 weeks directly prior to a scheduled ACFT, cut back and/or drop out of your triathlon training and complete the
ACFT Training Plan.
Drop back into your triathlon training after your ACFT.
– Rob
QUESTION
I enlisted into the Army National Guard last year as an Infantryman, I shipped out on August 27th and was in decent shape but not the greatest. Unfortunately, I fractured my foot during the 2 mile run on my second APFT so I couldn’t do a lot of the training. My scores on the second APFT were 52 pushups, 65 situps, and a 16:55 two mile (with a broken foot). I’m currently home for block leave until January 4th at which point I’ll return to Fort Benning for physical therapy until the end of January and then I’ll be recycled to week 7 with another Company in a 14 week cycle.
I’m writing this email because I had been trying to obtain a Rep 63/18X slot, but my injury has made it difficult for me to train. At the moment I have a CAM Boot and can walk at a normal pace, but I can’t really do much else. Currently I have access to a small home gym and a pool, so I’ve been doing high volume upper body work with dumbells, intense ab work and some pool work in order to work out my legs. Every day I do pretty much the same workout, dumbell press/row superset (40lb dumbells, 15 reps x 3 sets) followed by dumbell shoulder press/shrugs superset (25lb dumbells, 15 reps x 3 sets). After that I’ll do about 15 minutes of ab work, flutter kicks, ab destroyers, planks, Russian twists, what have you and then I’ll jump in the pool for about 30 minutes.
I was just wondering if you had any suggestions. I’m limited quite a bit by my injury here at home; in January I’ll be able to start running again but I’m not sure what equipment I’ll have access to at the physical therapy unit. Then I’ll start up Infantry training again midway through a cycle. I don’t really have the best of circumstances, but I am trying to get in the best shape possible in order to get a slot for SFAS after Basic.
I appreciate any information or suggestions you may have,
Warm Regards,
ANSWER
QUESTION
I am a Correctional Officer. I do not see any training geared to my career. Which program do you suggest or is there one in the making?
ANSWER
I’m working on a 4-5 plan packet of plans specifically for correction officers. Should be completed by mid-January.
Until then, I recommend
Whiskey from out Spirits Packet of plans for LE Patrtol/Detectives.
– Rob
QUESTION
Hi! When you have 40# you mean kg or pound?
ANSWER
– Rob
QUESTION
I am wanting to work on my rucking, in preparation for the marine corps scout sniper indoc, currently I run and lift almost everyday. I have ran with weight a lot in the past, I don’t for see it being a problem to pick up where I left off, but I am looking for something that would get my body conditioned for the indoc, so I don’t break my legs after one hard ruck run. I was thinking I could maybe ruck for distance every other day, start out around 3-4 miles and build my way up. And on days in between I could do sprints or hills with a ruck, in order to rest my shins but still get a workout in with the ruck. Any advice would be appreciated. Thanks!
ANSWER
So sorry for the delay – your email got lost in my inbox.
– Rob
QUESTION
I’m an active duty Army Officer looking to go to Ranger School. A few people from my unit have used your programming and have had great results. Right now, I’m having trouble with my 2-mile, 5-mile, and 12-mile ruck times. My 2-mile is around 15 minutes, 5-mile at 41 minutes, and 12-mile ruck at 2:53:00 (without any running). I’ve had success with my unit’s pre-Ranger program getting my run time down to 38:13, but my 2-mile time would still suffer. I’d like to be able to max my APFT run, as well as get my 5-mile down to sub-38 and my 12-mile to below 2:45:00. Any advice as to where to begin with the plethora of programs you have to offer for these events? Thank you.
ANSWER
Complete the 2 mile, 5 mile and 12 mile ruck assessments and progressions in the
Ranger School Training Plan. Or better yet, complete this full plan the 8 weeks directly before reporting.
– Rob
QUESTION
First off, thanks for the great work you do. I used your programming to great success in my time as an LEO and saw terrific results both in the gym and (more importantly) in the field.
Since leaving LEO work about a year ago, I have trained heavily in power lifting in order to see how strong I could get for a meet (kind of a bucket list-type thing, now that my career wasn’t very demanding physically). As a result, I gained a bunch of weight (good and bad) and have become very one-dimensional. Now that the meet is over I’m looking to get back into a more balanced lifestyle. I am 6’1″, and currently am about 250 (up from 215 when I was on the streets), so I’ve got a bit of weight I should lose. What are your thoughts on an optimal weight? I’m trying to stay as healthy for as long as possible, which was easier when I was chasing down bad guys all night (except for some knee injuries) instead of riding a desk. My barbell numbers are pretty high (535 squat, 360 bench, 580 deadlift, 245 press), so I was thinking about dropping into a work cap or endurance phase to start off, but definitely wanted to get your thoughts first. Again, all-around health and durability are my long-term KPI’s, hopefully keeping age-related illnesses and afflictions at bay for a few more decades. Any help you can provide will be much appreciated. Thank you again for all that you do!
ANSWER
‘d recommend the plans/order in the
Country Singer Packet of plans, which deploy my Fluid Periodization to programming for civilian athletes – and concurrently train strength,work capacity, chassis integrity and endurance.
– Rob
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