I’m a TACP. I’m trying to get to AFSOC and the best two programs you have for that selection are the CCT 10 month or the SFOD-D 10 month. My question is would running these programs like, 3 times consecutively be a bad idea? Would I develop weird imbalances or anything?
QUESTION
First of all thank you for everything yall do. I know my question might be a tad trivial but I’ve come to value the opinions of your organization so much I am sure I will get the best answer.
My platoon is deployed on a US Navy ship and we run some fitness classes pretty regularly. We have some folks approach us about pull ups in particular improving their scores. We often can help those gain numbers but my conundrum is how to get someone to improve at pull ups who can do zero to begin with. The usual science of pyramids or multiple short sets does not seem to apply in this instance.
Again thank you for your time and thank you for what you do.
ANSWER
Our best tool for getting athletes from zero to one pull up is negative pull ups.
Jump up to chin above the bar, slow, 5 second drop to full elbow extension. 6 Rounds of 3x Reps to start.
Good luck!
– Rob
QUESTION
I am excited to start training, but with so many choices, I don’t know which program is best. Here’s my situation:
18 years in the army
6’2 265 lbs
Familiar with barbell movements
Can do 2 Pullups in a good day
I’m an OC/t at the national training center. This means I have crazy hours, sit in a humvee for hours per day, and wear about 15 extra pounds of gear everywhere I go. Not to mention it’s 115,000 degrees at fort Irwin.
ANSWER
Train before work, not after. Something will always get in the way if you try to plan to train after … as you know…
– Rob
QUESTION
I have completed the Basic Operator program and I am looking for the next program and I am asking for your expert opinion in this choice. There is not a recommended “next program” after completing the Basic Operator.
I’m currently deployed and have some limitations on distance running, rucking and a lack of a sand baby for certain exercises. I’ve supplemented the running with a combination of treadmill/ sprint work/ sled push/ plate push and kettle bells for a sand baby. All other required gym equipment for all programs is available to me.
What I’m looking for is an increase in size, core strength and continued weight loss, all the while continuing with challenging myself.
Any guidance in choosing the next program is greatly appreciated.
ANSWER
These training plans are designed to be the day-to-day programming for SOF and other military athletes who are professional about their fitness. Do the plans in order, starting with
Hector.
– Rob
QUESTION
I just started the FBI SA PFT training program and I have a quick question. I was just wondering if you would recommend completing this program along with carrying out my regular weightlifting program, or would that be too much? Look forward to hearing back, thank you.
ANSWER
It depends upon your fitness, but for most, it will be too much. How you’ll know is that you won’t be making the progressions in the
FBI SA PFT Training Plan.
I’d recommend you do the plan in isolation for the first 3 weeks, then perhaps an in extra stuff 2x/week. But stop it if you can’t make the FBI SA PFT plan progressions.
– Rob
QUESTION
I’m currently about 3 weeks into the old BUDS V1 plan (without the swimming – no pool access). I’d like to see some more improvement in my push-up numbers. I’ve kind of maxed around 100. I was inspired by your comment to another athlete about the deck of cards for push-ups, and was wondering how (if possible) I could incorporate the added volume into the old plan. I’m a full time paramedic, so the deck of cards actually is a good training session for the station if I don’t have access to a gym.
ANSWER
Do the deck 3x/week, and skip all the pushups in the plan.
– Rob
QUESTION
When should my last training day of peak bagger be completed prior to my event. My event start day is Aug 27
ANSWER
Schedule in 2-3 days total rest before your event.
– Rob
QUESTION
I’m a TACP. I’m trying to get to AFSOC and the best two programs you have for that selection are the CCT 10 month or the SFOD-D 10 month. My question is would running these programs like, 3 times consecutively be a bad idea? Would I develop weird imbalances or anything?
ANSWER
Bad idea. Our selection-specific training plans are very intense and high volume. They are designed to be completed directly before selection – to build you to a peak – not to be run continuously. You’ll overtrain at a minimum.
Prior to beginning one of the packets into your selection I’d recommend starting our stuff with the
Greek Hero Series of plans. These are designed as day-to-day programming for SOF and other military athletes who aspire to that level of fitness and will build a solid “base” of fitness leading into one of the packets. The Greek Hero series is no joke. Start with
Hector.
– Rob
QUESTION
Evening. I just completed the Rainier Training plan and summited Mt Baker here in Washington Monday! My legs were never tired and my “mountain chassis” performed well!! Thanks for a great plan! I do have a question. My next mountain here in WA will be either Olympus, which has a 17 mile approach, or Rainier. Since my body is already conditioned for Rainier, I’m thinking the Peak Bagger plan would be a good choice to maintain. Your thoughts?
Thanks!
ANSWER
Congrats on Baker! Yes on Peak Bagger.
QUESTION
I purchased the 357 strength training plan 1 week ago, and am now unable to use the plan because of a previous injury. I used the pre-Afghanistan deployment training plan in the past to train for a GoRuck competition. The pre-Afghanistan plan was great and got me ready for the GoRuck competition. Since it was so helpful I looked to find another one of your training programs to use. I need a bit of help though in finding the one that is right for me, and I don’t know what to do.
I previously used cross fit for training in the past. Unfortunately I ended up with a rotator cuff injury and likely a meniscus tear. During the pre deployment plan I did not have any issues with either of these previous injuries. When I started the 357 strength, I have found the knee injury is becoming a problem (likely due to the amount of squatting…but I am not sure). So, I was wondering if there is a plan that you recommend for my goals without the amount of heavy squatting there is in the 357 strength?I have found I can not perform the exercises in the 357 strength.
Goals: to become a better rock climber. Currently I am 200lbs, and should be around 180. I would like to become stronger. I like big wall climbing, like Yosemite. I work out of town every other week, which means I have access to a full gym everyday, but only access to a climbing gym every other week.
Please let me know if you need any other information from me to help in deciding the right plan.
I greatly appreciate your help! And look forward to hearing back about your recommendations!
ANSWER
Your travel schedule makes it a little tricky.
Humility is a limited equipment plan and comes from our tactical side. The
strength work is bodyweight. This, and the endurance and work capacity elements of the plan, combined with a
clean diet, will help you cut weight.
The Rock Climbing Pre-Season training plan will and some professional programming and progressions to your rock gym sessions.
Do Humility when you’re traveling and the Rock Climbing Pre-Season training plan when your home. Not ideal, but it works.
– Rob
QUESTION
I was looking for some guidance on program selection in the lead up to joining the Royal Australian Navy as a clearance diver in 2-3 years time. I have completed with reasonable comfort the Military On-Ramp program and currently serve as a reservist in the army.
My idea was to develop a better strength base first by using the Relative Strength Assessment program, then following that with the Virtue, Greek Hero, and Pirate packets, ending up with a diver-specific selection program. Adequate rest included in between programs as necessary. Does that seem like a reasonable plan?
ANSWER
I’d recommend you start with the diver-specific selection plan now … just to get a taste of the experience and a good assessment of your swimming ability and comfort in the water. Specifically, I’d recommend the
Combat Diver Qualification Course Training Plan.
– Rob
QUESTION
I’ve been tasked with testing out the Grunt PT program within the shop to see if it would work for an entire battalion. This morning we did session 4 of phase 1, Michael, which was a Strength/TAC SEPA day involving back squats and 1-Arm DB snatches as the primary movements. An issue we ran into was that we did the workout as more of a circuit, rather than sets of strength development. I know that generally, in order to focus on strength development, it takes 90-120 seconds of rest in between sets for the body to recover enough to produce the force necessary to move heavier loads. The program does not specify the rest time between sets, so I wanted to ask if the strength days were meant to be performed in circuit type fashion, or if we should be incorporating more rest in between sets. I appreciate the help!
ANSWER
Below are the two strength circuits in the session:
(1) 7 Rounds
3x Back Squat – increase load rapidly each round until 3x is hard, but doable, then immediately …
2x Box Jumps @ 24”
Hip Flexor Stretch
(2) 6 Rounds
3x 1-Arm Dumbbell Snatch – increase load rapidly each round until 3x is hard, but doable
5x Kneeling Curl to Press – increase load rapidly each round until 5x is hard, but doable
Lat + Pec Stretch
These aren’t mini CrossFit WODs. You’ll want to work through each circuit, briskly, not frantically. Each should take 10-15 minutes to complete.
You’ll see the stretch or mobility drill in each – Hip Flexor in part (1) and Lat + Pec Stretch in part (2). These are your “working rest” for each circuit and are specifically designed in not only to work mobility, but also force the athlete to break.
Part 1:
Do 3x Back Squats, then immedately walk over and do 2x Box Jumps. This is complex training and trains both strength (back squat) and power (box jump) together. 2x Box jumps isn’t going to smoke your legs or make you breath hard.
Do the hip flexor stretch (about 30 seconds for both legs).
Walk back to the barbell, add weight, and do 3 more reps, etc. Ideally by round 3-4 you’ll be at your “Hard but doable” load and won’t keep adding weight. The idea is to get heavy fast.
We designed these circuits so 3x soldiers can share the barbell. One soldier doing back squats, one soldier spotting him and one doing the hip flexor strength …. then they follow each other through the 7 rounds.
Part 2:
Here we super set two dumbbell exercises – a 1-arm snatch (total body exercise) and kneeling curl-to-press (upper body exercise). You’ll move from the snatches to the curls, but it’s not a race. Work steadily, not frantically. The stretch gives you a “working rest” between rounds. Would it be better to break between the snatches and curls? Perhaps, but we’re not training power lifters, we’re training soldiers, and we’ve found supersetting is super efficient at developing tactical levels of strength.
– Rob
QUESTION
I am in week 5 of the fat loss program, going great lost 4 pounds! (roughly 8 more to go)
I have been having to ease off some of the exercises, particularly the dumbell thrusters, in place lunges, step ups and shuttles because of pain in my left knee. I think i gave it a jolt in a mountain biking fall but there is not ligament/tendon damage.
I’m a ski instructor and have some cartilage damage in that knee which flares up when aggravated. Last fall I did the dry land ski training plan which was so effective, I could ski all day first day of the season! I had no knee issues with that program so I think the exercises aren’t the main problem I could continue training once the knee settles down.
I have to give it a rest for it to settle though and would like to keep training and not lose my progress. Do you have any advice as to which program I should do next, and any adaptions for the above mentioned exercises? I do rock climbing, mountain biking, hiking and wake-boarding in the summer so my focus is to continue to lose fat and build strength and endurance for these sports. Long runs are not for me because of my knee but I can run up to 2 miles about once a week without issue.
ANSWER
You can sub in hard spinning intervals for the thrusters and shuttles – on a stationary bike. Do multpile sets of 30 second sprint, 30 second rest intervals. They’ll be terrible ….
– Rob
QUESTION
I’ve been following your programing for a while with great results, but I still want to lose a little weight. I am 5’8 and weigh 183lbs. What should my ideal weight be? Thank you for all you do.
ANSWER
I’d like you at 175.
– Rob
QUESTION
Next week I leave for 40 days of training in 29 Palms. What should I be doing in my limited time at the gym while I’m there? Not sure how much time I have to workout, or if I’ll even be rested enough to do so, but just wondering what kind of maintenance I can do while I’m there.
I’m currently finishing up week 3 of Hector.
ANSWER
My guess is you’ll be doing plenty of rucking and PT in the field. In the gym, I’d recommend living heavy
strength to keep up durability. From our stuff, follow the
TLU Strength Plan. Skip any work cap sessions and just complete the
strength work.
– Rob
QUESTION
Huge fan of all your stuff. I just finished the virtue series in prep for Navy Dive School but I’m having a hard time deciding which plan would be best to finish off with. Would you recommend BUDS V2 or the Combat Diver Course or a different program for Dive School?
ANSWER
Good luck!
– Rob
QUESTION
I’m about to start Week 6 of the Post-Rehab plan on Monday and my run time for the stamina/endurance sessions is terrible: about 10:30-11:00 for the 1-mile run. As per your recommendation, I plan to start the Military On-Ramp afterward and move on to Hector, but I’m worried about the potential for an APFT in September and my slow running speed.
I had my last follow-on appointment with the podiatrist and he told me that I can really start pushing to get some speed back to my running. I’m 5’ 9” and about 195 lb right now; I traded muscle for fat early into my surgery recovery and I’m really feeling the extra weight when I workout.
Should I be looking at the APFT plan, or doing the Running Improvement Plan along with the Military On-Ramp (push-ups and sit-ups aren’t too big of an issue at this time)? If I do the Running Improvement and Military On-Ramp Plans together, do I still perform the ruck runs and 3 and 1 mile runs throughout the On-Ramp Plan? Or should I just rely on the Military On-Ramp as-is and start Running Improvement when I start Hector?
Your recent article on the long grind of the quiet professional really struck me and made me think more positively about my overall recovery. I understand that it’s not about “getting back to where I was”, but about improving myself over the long-term to an eventual better self. Every time I have a rough workout (not feeling it that day, tired/cluttered head, disappointment by comparing my current state of fitness with where I was a year ago), I remind myself about this long, drawn-out process that is being a professional tactical athlete. So, thanks for having that article up; it was a good reminder!
ANSWER
Thanks for the note. Just. Keep. Grinding ….
– Rob
QUESTION
So glad SF45 is back on track. I am 50 this year and knees are definitely not what they used to be. Orthopaedic surgeon has also advised against ‘high impact’ from trail running. Would like to hear your thoughts on ‘high impact’ endurance work you advocate.
ANSWER
Try step ups. If they won’t work, you’ll have to pivot to cycling/spinning.
For both, use time as your conversion. Assume a 9 minute running mile. So if the plan calls for a 5 mile run, do 45 minutes of step ups, or bike for 45 minutes.
– Rob
QUESTION
I am starting the BUD/s V2 training program soon and will be buying the TMI sand bag for the 60lb sandbag required for training (assuming it wont be awkward at that weight). I also read that I need to acquire a 20lb sandbag. Do you have a sandbag recommendation for the running with a sandbag on your head? Thank you for taking the time to read and reply, I appreciate your program. I am very satisfied with my purchase and have been recommending this to many of my friends,
ANSWER
Use mulch made from ground up rubber tires for your
MTI Sandbag filler. This is what we use in our sandbags.
20# Bag? A cheap duffle bag or an old tote bag in your closet you’re not using. Use the rubber mulch to fill it, also.
– Rob
QUESTION
ANSWER
QUESTION
I’m a female law enforcement officer. Its been a while since I’ve consistently worked out, either strength training or cardio. Unfortunately after my injury I gained a bit of weight and my fitness level is not where I want it to be. I plan on starting the Bodyweight Foundation program once I come back from vacation (August 14th). For the running portions of it, I’ve got a surgically repaired ankle so I have to take it easy with running. Is there anything in particular I should swap it out with if necessary? And if I haven’t done any running recently, should I do any sort of running program first? I’ve never been a great runner even when I was in the best shape of my life I struggled, never able to go long without slowing down. I think my best was around a 9 minute mile, but that was well before my ankle was injured.
After I complete the bodyweight foundation, I was wondering which direction I should go. I was thinking either Fat Loss, LE On Ramp, or start the Spirits Series.
ANSWER
Running? If your job is patrol or detective and may involve running/sprinting in the line of duty, you need to run. You can’t have the first time you have to sprint be a tactical situation. If you’re riding a desk, you could sub in cycling, but cycling is not sprinting and won’t build back your ankle.
Keep grinding and good luck.
– Rob
QUESTION
I’m a 43 year old male in reasonable shape for a 50 hour a week job and two young kids.
Two years ago, I blew my back out during a Crossfit workout. Since then, I’ve been focused on the road bike with push-ups, pull-ups, and air squats. I also run 6 miles a week. No Olympic lifts. Last ski season, I felt like I had good wind, but that my legs lacked pop and I had lost agility.
I’m looking at your athlete subscription, but want to make sure I can tweak or work in at least 45 miles a week on the bike. At my age, I want to ensure that I get the non impact work for the long haul. I know I have gas in the tank, but I also want to make sure I am skiing with my kids when I’m 70. Im not sure how to be as fit as possible while protecting my body for the long haul.
Would the body weight program be the place to start, then move to the ski season work? Do you offer advice as I have questions? Guidance on what programs to pair together? I’ve worked my tail off to shed weight and be pain free. Losing this ground is not an option.
ANSWER
Yes on questions. I answer dozens weekly.
– Rob
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