Q&A 5.3.18

by SSD

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

I’ve used your programs in the past with great benefit, Rat 6, 357, Meathead Marathon, Batman, GoRuck…
Increased general strength and fitness.
I’m currently working on a century on the bike for base cardio and will work in Peak Bagger in the next few weeks as cross training.
I will be climbing Mt Whitney end-AUG/Early-SEP.
For Peak Bagger, Monday sessions, we have step ups and run work. How is this to be programmed?
Example:
Session 1
Training:
(1) 5 Rounds
200x Step ups @ 25#, Moderate Pace
Run 800m, Threshold Pace
Is this 200x Step Ups followed by 800m or 5 rounds 200x Step Ups AND THEN run 800m?
Thank you and keep up the quality work!

ANSWER

Each 200x step ups is followed by a 800m run, so in all you’ll be doing 1,000x step ups and 5x 800m runs.
– Rob

QUESTION

I am 5’10 175lbs 28yrs old and have been following a standard powerlifting/bodybuilding plan for the past year.  I have a good base of strength but would like to transition my training to military athlete style to focus on a more balanced fitness.
Also, I may rejoin the military or perhaps law enforcement in the near future.  I was in the Navy for a few years after high school and miss that life style sometimes
I have purchased your military on ramp program but after that I am not sure whether to try the virtue series or the Greek hero series.  I am leaning towards the Greek hero series because it is your most recent thinking.

ANSWER

Yes … after the Military OnRamp Training Plan, pivot to the Greek Hero Series, beginning with Hector.
– Rob

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

4 Months = 16 weeks.
Here’s what I recommend:
Weeks   Plan
1-7         Fortitude
8            Total Rest
– Rob

QUESTION

 I am currently in the process of training for selection into uksf and due to the amazing results from your previous programming, I was hoping you can point me in the right direction as to the next program. I’ve got a couple of guys offering advice on using the ruck selection v5 or Austrailian sasr programs although your blurb suggests the sfod_d program is best suited for British sas. What would you advice as to best proceed?
          Previous programs have assisted me to drop my 1.5 mile time to sub 9:30 from over 10:30 in 6 weeks along with my sit ups and push ups now up in the 100s, and my underwater swims reaching 50 metres in 10 weeks. I’ve got some respect for the knowledge/time that’s gone into your programs, a main reason I come back. Thank you

ANSWER

Good luck!
– Rob

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

Bodyweight foundation deploys a bodyweight exercise and running assessment at the beginning, middle and end. Follow on progressions are based on the assessment results. In this way the plan automatically “scales” to the incoming fitness of the athlete (fit or deconditioned) and the mid-cycle re-assessment ensures the athlete is continually pushed.
For many athletes, jumping into leg blasters from the get go is simply too intense.
I’m not sure if you’ve seen our SF45 programming – for high impact athletes ages 45-55. SF45 Delta deploys bodyweight programming, including an assessment, leg blaster progression, and unique, mult-mode, extended bodyweight complexes. It’s the most recent bodyweight programming I’ve developed and will give a taste of a lot of different progression methodologies.
Glad our stuff has worked for you over the years. Please be safe.
– Rob

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

I don’t have an obvious substitute for swimming, but my best guess would be rowing on an erg – simply because the upper body is worked as well. Either that, or airdyne intervals – which also use the legs and arms.
Will these transfer to the pool? How well and how much I’m not sure … at some point you’ll stop getting fitness for the pool and just get better at rowing or the airdyne … but what can you do without a pool?
Thanks for the note on our Quiet Professional work. Glad you’ve gained from it.
– Rob

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

It depends upon the cycle, but in general, one ART circuit and one LBC circuit/week is good. 20 min for the ART, 15 min for the LBC.
– Rob

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 –

1) Lighten load significantly. If this doesn’t work …
2) Do loaded box jumps instead.
– Rob

QUESTION

I’m pretty impressed with your setup. I’m in EMS and have let my fitness go a bit and was looking for an EMS specific plan. I imagine that any of the plans will help me get in better shape but are any of them more suited for moderately heavy lifting with core strengthening and shoulder strengthening. A lot of EMS guys get back injuries and shoulder injuries.  I have been training a few weeks, mostly runs and some HIIT workouts. I’d say I’m still in the beginner phase. I do know my way around a weight room but it’s been awhile.

ANSWER

I don’t have a EMS specific plan, but have designed in EMS fitness demands for our Fire/Rescue programming. Start with the Fire Rescue OnRamp Training Plan, and after move to the Big Cat Series for Fire Rescue.
– Rob

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.

What would be my best option that you could provide? Thank you for your time.

ANSWER

Start with the Bodyweight Foundation Training Plan, and follow it up with SF45 Delta.
– Rob

QUESTION

I am a current member of the US navy in the process of transferring over to the army with the intent on going to selection. My timetable will have me leaving for army basic in the August/September timeframe. I know you have a sfas program but considering how much time I have is there something else I could be doing too? I am a 30 year old former distance runner who can still make a run at breaking 6 min mile, but my weaknesses are definitely strength. I’m 5’10, 150lbs and can do about 20+ pull-ups, 90 sit-ups, but only about 60 push-ups. Rucking will also be a weakness I assume because although I’m a good runner it doesn’t necessarily translate to rucking. Thanks for your time

ANSWER

I recommend you start our stuff with Fortitude – which trains heavy barbell strength in the gym, infantry-endurance (running, ruck running), multi-modal work capacity and chassis integrity (core).
– Rob

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

1. If you did Fortitude, you should be good. If not – work up to 8 miles before the final RBSTP.
2. Yes – if you’re new to this type of programming.
– Rob

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

1. Start with the MTI Relative Strength Assessment Training Plan – this tells you how strong you need to be.
2. Follow it up with the plans/order in the Virtue Packet.
– Rob

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

Look at the Gun Maker Packet of plans for full time SWAT/SRT.
– Rob

QUESTION

I just signed up for the monthly subscription on MTI and looking forward to getting back training.
I am currently a military Security Forces Officer looking to transition into normal law enforcement or FBI/DEA in the next year. I currently am 5’10 and 180lbs, however I am more of a skinny fat build.  I do want to gain strength, speed, increase my work capacity, and gain some upper body size (bigger arms, shoulders, lats) in the coming year to prep myself for gainful employment.  I also would like to increase/keep my conditioning for 1.5 mile test as well as trim up some body fat I have for the PT test for each of the respective agencies.
Do you reccomend doing the FBI/DEA PT test prep combined with something else for size?  Or do recommend something different.  I know there are endless programs from you guys but just want to be sure my goals are getting reached.
Any help and insight would be greatly appreciated as I aim to tackle new goals.

ANSWER

Work through the plans/order in the Spirits Packet for full time LE …. these plans include strength, work capacity (sprinting focus), upper body hypertrophy (mass), and chassis integrity. Start with Whiskey.
– Rob

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

Our Training Program for Athletes Suffering Leg Injury will train the rest of your body around your injured foot.
– Rob

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

6 months = 26 weeks. Here’s what I recommend:
Weeks  Plan
1-7        Humility
8-14      Fortitude
15-17    Valor – first 3 weeks
18         Total Rest
19-26   USAF TACP Course Training Plan – 8 weeks directly before the course.
– Rob

QUESTION

I have an upcoming 2.5 day SWAT selection which includes a variety of physical events including running, rucking, swimming, and grinders.

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

I’d look at mass gainer mixed for bodybuilding, or recovery drinks which have about a 2:1 carb to protein ratio – look at body-building mixes. I’d also look at GU Roctane mix or Hammer Energy Pepeteum (sp) to mix with your water. These include electrolytes, but also have calories.
– Rob

QUESTION

I just wondered if you had any recommendations about a program that will help me get a 300 score on my apft. I am 18 and an endurance athlete and have no trouble reaching the max score for the 2 mile run and the sit ups. However I can not seem to get the max score on the pushups no matter what I try. I have done your pushup improvement program and it helped me get to 60 out of the 71 pushups but now I can’t seem to get any higher no matter what I do.  So if you could recommend a program that I can do while doing endurance training that will significantly build pushing strengh and strengh overall that would be awesome!
Thank you for your time.

ANSWER

– Rob

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.

What’s the best way forward? Complete the routines as best I can? Or do something else, and resume the program when I return? Or is there another alternative?

ANSWER

Complete the sessions as best you can or drop out of the cycle for a couple weeks, and complete the sessions from our Stuck In a Motel Training Plan.
Then drop back into Achilles when you’re done traveling.
– Rob

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