Q&A 2.8.24

QUESTION

I want to try for CSOR selection in March 2025. I’ve been out of the gym for awhile due to injury / deployments and don’t really know where to start to build back for selection. Can you recommend a plan or series of plans?

ANSWER

Start with the Military On Ramp Training Plan. This will get you back into fighting shape. Drop into 1-month of our Daily Operator Sessions, followed by training plans in order listed below. This should take you to your selection date.

Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
Big 24 – Barbell based, total strength
Fortitude – Gym based strength, distance running and rucking
Valor – Gym based work capacity, short, intense running and rucking intervals
Resilience – Gym-based Strength, Chassis Integrity, Heavy Rucking and distance running
1-Week Total Rest
CSOR Selection Training Plan

The Athlete Subscription is going to be the most affordable way to access all of this programming over the year.

QUESTION

I’ve purchased a few plans from MTI and really have loved them. I’m just wrapping up the Arm Injury Program after a big crash and fracture on my left wrist. I was just cleared this week by my doctor to begin loading on the affected wrist and am hoping to start a new regimen. Typically, I’m ultra training for either mountain runs or bikepacking events but still want to focus on building strength to support a better recovery and base into the new year. I’m considering the Off Season Strength for endurance athletes program next but wanted to get your take before purchasing. Please let me know your thoughts.

ANSWER

Sorry to hear about the injury, but glad to hear you got good use out of the Single Arm plan! Off-Season Strength is going to be your best bet based. It does have quite a bit of loaded barbell movements such as Front Squats and Power Cleans, which can often put a decent amount of stress on the wrist. If you run into issues, email me and we can figure out a substitution (we also have this exercise substitution chart, which may be helpful).

QUESTION

I’m interested in your Athlete’s Subscription. I’m rehabbing a lower-back injury that is on track to be gone within 2-4 weeks. I am a civilian competing in 2-gun shooting competitions and training BJJ. My overall goals are to become as physically capable as possible and maximize my performance in BJJ and shooting. My priorities in descending order of importance are overall fitness, shooting competitions, and BJJ.

Here are my questions:

What training plan do you recommend I start with?
Do you recommend sequencing training plans based on what I’m taking the most seriously at the moment? For example, if I know I have a shooting competition in August, can I switch to a program that is more shooting-specialized a few months before the competition?

ANSWER

The best option would be our Daily BJJ programming or the Tactical BJJ Action Hero training plans. This is a solid base fitness method that pairs well with concurrent mat training. If you had a shooting comp coming up, you could switch over to our programming focused on those events such as the Tactical Shooting Training Plan.

QUESTION

I’ve recently started the process to enlist in the Army National Guard. My goal right now is to successfully complete OSUT to become a Cav Scout. I don’t have a ship date yet as I’m still very early in the process but want to get training.

I’m a 30yo dad. I played sports all through high school, college and some men’s rugby and beer league hockey but have been out of consistent training or sport for about a year now.

What program or programs do you recommend I get started on?

ANSWER

Start with the Military On Ramp training plan.

QUESTION

I was hoping you could recommend a plan for “on-ramping” so to speak for your Afghanistan Deployment plan.

That plan has been my absolute favorite and go to for years. For my needs, it’s transferred very well when supplemented/ minimally modified to add a few mission specific tasks. If I were to look back in time at my fitness peaks, the Afghanistan Deployment plan was somewhere close in the rotation.

Right now, however, I’m in one of my fitness valleys—night shift and being unbelievably short staffed on the streets in a big city PD has been taking a toll on my sleep and training routine. I do much better on structure, so I was hoping you could recommend a plan or two to lead me back to starting the Afghanistan plan (or even a method of scaling the plan for several weeks).

I’m a monthly subscriber, so I’ve got access to most if not all of your plans I believe. I really appreciate your time and help, please let me know if you need anything else from me.

ANSWER

Those peaks and valley’s happen sometimes. Start with Military On Ramp to get you back moving.

QUESTION

I am a DUSMS applicant and interested in a training plan. As of now I do not have a final offer. However, there is possibility I will get one soon. If so, the earliest academy class would be for May or June. Your assistance on a training plan will be appreciated.

ANSWER

Start with the LE On Ramp, followed by the USMS Academy training plan. This will get you close to your check-in date. When you have a confirmed class date, shoot me an email and we can go from there.

QUESTION

I’m preparing for Boise’s rookie training this year, and I’m planning on using the smokejumper selection program. I was gifted the program this Christmas and I’m very impressed with the structure of the workouts.

I was wondering if you thought it would be detrimental to start the program 9 weeks ahead instead of 8. There are a few travel days I have planned within those 8 weeks where I know I won’t be able to perform any of the rucks.

I figured starting the program a week sooner would give me an extra week to taper and let me complete all of the exercises in spite of my travel days.

ANSWER

Yes, that would be fine. Just be sure to complete the plan in order… don’t skip days.

QUESTION

Hey rob, 6 months until CA selection. Need to work on running and rucking, heard there is a lot of grip intensive work as well. Plan?

ANSWER

6 months = 26 weeks.

Weeks Plan

1-8 Civil Affairs Selection Training Plan

9 Total Rest

10-16 Fortitude

17-19 Valor – First 3 Weeks

20-26 Repeat the Civil Affairs Selection Training Plan the 6 weeks directly before selection.

– Rob

QUESTION

I am a State Trooper. I am looking into beginning one of your fitness programs and was wondering if you would be able to recommend the best plan suitable for me.

I am 6’00 , 160lbs and not happy were I am strength and mass wise. I was recommended by one of the PT instructors not to focus on endurance right now, and to focus on size and mass first, but not entirely eliminate endurance from my regular exercise. I was wondering if you had a PT plan that focuses on this, that doesn’t necessarily need to be one of the LEO plans. Any help would be greatly appreciated. Thank you.

ANSWER

357 Strength is a great strength-focused plan that is paired with short conditioning efforts. Start with this to get your size/strength up.

QUESTION

Within the last few months you posted an article about a plan, one of the originals, almost as old as mti that focused on running and commonly used for weight loss. I like to run and am considering that plan or one of the sf55 plans.

Can you tell me what plan the article referenced, I’m struggling to find it.

ANSWER

I think you’re referencing the Fat Loss Training Plan. It has a good amount of aerobic conditioning via running and is certainly the place to start if the focus is on weight loss.

QUESTION

I was curoius if you can offer any assistance with picking a plan or two to follow.

Im a 30 yo male who is a law enforcement officer by day and a BJJ hobbyist dad by night. Im looking programs with a good balance of everything and sessions that arent more than an hour. I would likely run a weekly schedule of 2 BJJ days, 2-3 lifting days, 1-2 endurance/cardio days, and 1 recovery day. I have access to a full gym.

I was looking at some of the BJJ plans, the busy dad plans, the galdiator plan, and the effiecient strength training plan, but Im not sure which would work best.

Thanks in advance for any assistance!

ANSWER

Based on your schedule, the plans within the BJJ Tactical Hero Packet are exactly what you’re looking for. Start with Casey Ryback.

QUESTION

Hello, just recently purchased the SWAT/SRT subscription and was wondering if I start from Sept. 2023 or hop right in on February? Thank you!

ANSWER

You can do either. We’ll leave up 5-6 months of programming, so Sept will likely disappear next month. The programming is designed to be able to pick up from the start of any month.

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