KUDOS ON THE “GUN MAKER” TRAINING PACKET
“Just wanted to pass along my thanks for your programming. I wasn’t selected for my agency SWAT team last year. Since that date, I used all of the Gun Maker Plans and finished up with the SWAT Selection plan to help prepare for this year. I finished first in almost every physical event at Selection and just found out I made the cut. Can’t thank you enough!”
QUESTION
ANSWER
QUESTION
ANSWER
QUESTION
I’m planning on going to ranger school within the next 4-5 months, and I do not think it would be wise or financially feasible.
I’ve been in the USMC Reserves for about 6 years, so I can run 3 miles in about 20 minutes, can do +20 pullouts, +60 push-ups(in two minutes) and +100 crunches(in two minutes).
With that information in mind, which program should I go with?
ANSWER
QUESTION
ANSWER
QUESTION
I had a copy of an old body weight training plan that I completed with mixed results. The mixed results were my doing and not due to the programing.
I have a general question about the leg blasters and ham string hell combo. I found these really tough despite having what I thought was a high level of BW leg training. Maybe it’s the plyo element… Also, I found it added muscle or at least made it hard to fit into my pants. What’s the back-ground about these and how did you develop them? Why was this taken out?
Additionally, I had great success with the push-up portion, and I was wondering why it was taken out. I know you do a lot based on what you observe, so I was wondering why the changes? It seems from observation that the changes are drastic, although I haven’t done the new program(s).
I used the old program once to get back into shape after a moth of not doing much. It worked and I thought it was a very under-valued program. On another occasion I used the leg blaster/ ham string hell portion as “leg day” and combat chassis training on alternate days from upper body BW training. This is where I had mixed results, but I was going in a different direction with my BW training; at least the leg portion worked.
I’ve never really been a weight room guy/ meat head, and I’m happy with what kettlebells give my BW style of training. I’m also 48 years old and find I can’t sustain five straight days of training wherein the sessions are 45+ minutes long. I prefer the three on/one off, or two on/one off cycle. I’ve also had success with a quick ten to twenty minute morning session followed by a ten to twenty minute evening session.
I followed your site for a long time now, and I’d like to convey my compliments. You’ve remained on your original path and not gotten clouded by much of the “commercial thinking” and influences. I’ve come to rely on you for objective thinking based off your scientific(ish) experiences working with athletes. I personally believe and follow a more conditioning based training than strength based training, but that’s more due to my own size, background, experiences than anything else. I appreciate that you make much of what you do accessible. Please accept my thanks and best wishes for the future.
ANSWER
QUESTION
You recommended the USAF PJ/CRO packet for me a few weeks back for a selection about a year away. I’m currently entering week 5 of the mil on ramp.
My selection (SWAT) does have a swim component, but focuses on water confidence (I.e. gear shedding), 25m underwater swim, and treading w/swim brick vs. an actual pass/fail swim test for time or distance.
I do not have easy access to a pool. I do plan to do the swim portions of the final CRO plan as best I can as it’ll be the last plan I execute before selection. However, for the upcoming PAST plan—what can I sub in place of swimming? I am inclined to do shorter, harder run intervals to complement the 800s already in the program OR loaded stairclimbs but would love your input.
Lastly, I’ve read your essays on being a quiet professional and enjoyed your recent podcast with the art of manliness. Your work in this area resonates with me and has made me a better employee. Thank you.
ANSWER
QUESTION
Big fan of all your work. How often do you prescribe one of the three different chassis integrity sessions per week? I’m a Firefighter and have my own strength program dialed in, but recently came across your chassis sessions and they have stood out as something that looks very promising.
ANSWER
QUESTION
I’m using the TLU program currently since I am not really training for any schools and want general strength w/ conditioning. I am currently in Army ROTC as a junior. Anyway, I would classify myself as a lower level intermediate with olympic lifts. With this this being said After week 1, day 5 I am experiencing shoulder pain (mild) near my AC joint in my right shoulder. On the power cleans I am not shrugging the bar enough and am having the bar come out 2 inches when it hits the upper thighs, so I am working on that currently. Is there anything else that I can do to prevent/ alleviate this pain?
ANSWER
Scott –
QUESTION
ANSWER
QUESTION
Hello, I would like to be put on the fast track to being an outdoor educator (NOLS specifically). I am 50 yrs old and need to start from scratch. A desk job almost killed me a few years back. I’m at least 30 lbs overweight and do not have access to a gym. I have dumbbells and plenty of land to roam on.
ANSWER
http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
QUESTION
ANSWER
QUESTION
I am planning on using parts of your Ruck-Based Selection Training Packet before I ship out. However, I have a few questions.
1) Since I am new to rucking, I am worried about potential injury from the relatively sudden increase in mileage from Resilience to the actual Ruck-Based Selection Program. Have your athletes had to supplement the training sessions with extra rucking? If so, what did you recommend?
2) Since I have around 25 weeks till I ship out, do you recommend that I start with Military On-Ramp and then jump forward in the programming?
ANSWER
QUESTION
Found your site back in high school and have returned to it from time to time. Definitely some of the best stuff out there.
Situation – I’m 20. Junior in college, going through Army ROTC, competing at a decently high level in triathlon races. Looking to go infantry post-graduation and hopefully, long term, SF.
My issue, right now, is this: I do well with the PT test, consistently get a 300 with 80 pushups/95situps/11:30 for 2 miles +/- 30 sec depending on weather etc. I can ruck reasonably well.
I enjoy racing triathlon but also know that I need to be preparing for what’s to come so that when the time comes, I’m ready.
By the numbers:
5’7.5/160lb, training 13-15hrs/week with 6-7hrs of cycling, 40mi of running, 3 swims. Do a fair amount of pushups and sit-ups.
17:10 for 5km running, ~60min for 10 miles, typically race the bike at 25+ mph. Hold 1:25-1:30/100 yards in the pool (not a swimmer by trade).
I am looking to keep running a lot, bike 2x/week, and swim 2x/week, but get in more work in the gym. Going to keep racing in running and triathlon as well.
I have a pretty good base of fitness – have been working out (running and lifting) at least 6 days per week since I was 12, picked up triathlon at 16 and have done 10-14 sessions/week year round since then.
My questions –
What’s the way forward? I’ve been told I’m pretty small at 5’7.5 and 160, what weight should I be looking at being? What numbers should I be looking to hit in the gym, strength wise as benchmarks?
Plan – wise, I’ve been looking at Humility as I’ve read that it’s brutal and requires little equipment. Would likely run more than prescribed, but I’m pretty used to running at this point.
Any response would be awesome.
ANSWER
QUESTION
I live in Australia. I’m currently on a long term journey to applying for my states version of swat HRT. I’m 4 weeks into your post injury leg plan to deal with some tendinitis issues.
What do you suggest following to gain requisite fitness in running/work capacity for the selection plans? I’m just not sure what to follow to get up to the level to be sure of avoiding injury.
I have looked at the LEO day to day but not sure if they are ‘tough’ enough, I suppose I think I can get through them fairly easily.
ANSWER
QUESTION
ANSWER
QUESTION
I recently completed most of the USMC Infantry Officer’s Course plan in preparation for the class starting this week but suffered a stress fracture in my foot during a pre-course event and have been rolled back for a class starting in 3 months. I am doing rehab for my foot as well as some general mobility work, but am not allowed any impact or load bearing exercises on my foot as of now. What plans should I look at to work up to IOC in July? I have access to the base gym and a pool out in town and was planning on some swimming for endurance since I cannot run. Definitely appreciate any input or advice!
ANSWER
QUESTION
Not sure where to start, overall goal is to go through TACP training in 6 months. My run time is 10:30(1.5mile) which I know needs tons of work. Pushups, sit ups and pull ups are all maxed out according to the PAST test. 68, 70 and 15. I just subscribed and would love to hear suggestions on where to start. Thank you!
ANSWER
QUESTION
The team provides MREs as the only free food available during the selection. I was planning what additional food I should bring and wondered if you have any suggestions. I was thinking mostly high calorie, fast energy foods like dark chocolate, nuts, and fruits. In addition, I planned to bring electorlyte tablets to drop in my water bottles. Where I’m struggling is where to get the bulk of my calories from. We only sleep about 4 hours during the whole event so I will be burning calories like a mad man. I’m 5’9″ and 165lbs on a good day, so I need to eat to keep my weight on.
Let me know your thoughts.
ANSWER
QUESTION
ANSWER
QUESTION
Hi, Rob. I’m in the middle of the Operator Achilles program (as part of the Greek Hero Series), but I’ll be traveling — and using just hotel gyms — for the next couple of weeks.
ANSWER