QUESTION
I have had your Chassis Integrity plan for a while now. I cycle through it with some of my general weight sessions. I’ve also listened to a few of your more recent podcasts.
My background is 49 year old male, ex pro triathlete, no real injuries. I don’t need tactical plans, and my hunting is TX Whitetail bow and rifle hunting. I will do a backcountry sherpa for a 74-year old in Colorado Elk Rifle 1 season this year. I’m in Texas and mostly whitetail hunt. 5’9″ and about 150#.
I still exercise daily, but I am looking at your SF 45-50 plan for general health. How much will I lose if I do not have a fully functional gym? Since covid, we have used adjustable dumbbells and kettle bells at our house. I’ve got a sandbag, and backpack/rucksack.
ANSWER
The biggest thing you’ll miss is the ability to train maximal strength. Dumbbells/kettlebells, sandbags, bodyweight, etc. just can’t train 1RM strength like barbells – simply because barbells can load up in 5# increments and can carry several hundred pounds. There’s no good replacement for them.
That being said, you can get plenty strong with dumbbells/kettlebells … but I’m not sure you could reach 1.5x bodyweight bench press and 1.5x bodyweight front squat or 2x bodyweight hinge or dead lift.
I’m 56, and as we get older, we lose muslce mass – and strength. For years I haven’t really injoyed lifting super heavy, but this past summer did 3RM training for both the back squat and hinge lift – and think my durability and overall foundational fitness improved.
The other option is to simply get a rack and barbell at your house.
– Rob
QUESTION
I tried to glean this from the Q&A, articles and recent podcast…I’m trying to sort out what my target ideal weight should be. I’m about to turn 50 and I’m hovering around 170 pounds.
6’ Male 168 lbs
Recreation athlete
My lean mass continues to drop and turn to fat. If I eat super clean, then the weight comes off fast but then I feel too light. It’s a tricky battle of trying to putting muscle on without extra pounds and losing fat without losing needed mass. Where do you want your SF45+ athletes on the weight spectrum. I assume in the middle, (as mentioned in your podcast) but I know what you say about the additional weight on the joints. It may be a trivial question but feel like it’s important for my training path forward.
ANSWER
I’d like you at 175-180#. You might be one of those wiry guys who have always struggled to gain muscle. At 50, you could try dropping out of the SF45+ programming and try the Hypertrophy Program for Skinny Guys to try to add on some muscle mass, but if you’ve always struggled to put on muscle, it might be fruitless.
But, what’s most important as we age is strength.
– Rob
QUESTION
Just finished all the SF 45 programs. I am 58 years old and in good shape. Should I run through the programs again? Thoughts?
ANSWER
Good for you at 58!
You could run through them again. Other options:
1) Complete the SF40 (a little more intense than SF45 Packet) or the SF50 packe (a little less intense than SF45 packet)t of plans.
2) Subscribe to the Daily SF45+ Programming.
– Rob
QUESTION
I signed up for the program because I was looking for sandbag training. The first month was good (May or June) but it it went downhill from there. Program went from varied every other week to the same stuff repeated again and gain with only slight variation. Programming is weird with two movements at very low reps and some sort of stretch for a number or rounds, usually 6. Often time similar movements in the next set of rounds, usually 6 again. Then some sort of “grind” also with some sort of random stretch. It just doesn’t make sense. I don’t see how this sort of training program serves any sort of functional purpose honestly.
Overall, really disappointed in the programming, but I guess you get what you pay for, including old and frequently poor quality videos with links that are broken or incorrect. Might be ok for some people but definitely not for me.
Just so you know, I am leaving this review as a Level 2 USAW coach, competitive master’s athlete and former CrossFit coach.
ANSWER
Thanks for the note.
Which program did you use?
– Rob
FOLLOW UP QUESTION
The BJJ one. Not something I have ever done, just wanted some sandbag work that I didn’t have to try and create on my own.
Like I said, might be good for some folks, but wasn’t working for me any longer.
Also, I was doing these with my boyfriend who is a weightlifter and CF Level 1 as well as former Army. He was also getting frustrated with the programming and we decided this morning that we were done with it.
And thanks for responding, that is impressive. Most places don’t do that.
ANSWER
Copy – and thanks.
Our BJJ Tactical programming isn’t just sandbags. It’s designed for tactical athletes who train BJJ on the side.
The 6 Rounds, with 4 reps your referring two are strength circuits – and this month (August) – we’re deploying single limb strength training. The first exercise is a single limb lift, which is performed right arm/leg first, then left arm/leg, followed by a fast/explosive movement of 2 reps which uses the same muscles and movement patterns as the strength exercise.
This is called “complex” training – which we’ve used for years. Some research has shown that when athletes train strength and complementary power in the same circuit, they see better strength and power gains than if they trained these attributes alone.
The “hard but doable” loading in the circuits is by design. We don’t do 1RMs for these lifts and thus can’t use percentage-based loading, which I assume your familiar with given your UASW certification.
Hard but Doable loading is super effective and efficient for tactical and mountain athletes who have multiple fitness demands – not just strength like oly lifters.
Each strength circuit includes a stretch or mobility drill. This is designed as “working rest” between strength sets. Again, from your USAW cert you likely seen oly coaches prescribe 3-5 minutes of rest between heavy sets. That’s too long for us, and I don’t like athletes sitting around, but at the same time the purpose of a strength set is to increase strength, which means lift as heavy as possible will still completing the prescribed reps (hard but doable). As you’ve seen in your own strength work, lifting heavy requires some rest between sets if you’re truly pushing. Our strength sets aren’t crossfit WODs…. they are not designed to train work capacity.
Variation – I’m not sure what you’re looking for or expect here, but MTI doesn’t practice in random programming – ie the classic crossfit hopper approach. Again from your USAW programming, there’s not a lot of variation when you’re truly training strength. Same exercise, heavier – is the progression.
The “grinds” you refer to are professionally programmed chassis integrity training or work capacity training. Below is a CI circuit from the 3rd training session:
12 Minute Grind …
8x Seated Russian Twist @ 15/25# – Rotational Core Movement
Sandbag Pickup and Carry @ 60/80# – Total Body and Anti Rotational Core Movements
8x Ab Wheel Roll Out – Isometric and Extension Core Movement
8x Cauldron – Anti Rotational Core Movement
Below is a Work Capacity Grind from the cycle:
20 Minute Grind
3x Sandbag Cross Clean @ 60/80#
40m Farmers Carry @ 45/55# (Our BJJ programming by design trains grip strength)
20x Step Ups – similar to a 200m run.
We use “grinds” for this by design. We want the athletes to work through the exercises in this circuit for the prescribed time or rounds “steadily” not “frantically.” Especially veteran Tactical athletes we’ve found (35+ years old) can grow weary of super intense work capacity circuits. As well, the work capacity events in this programming is designed to have some xfer to BJJ – hence the sandbag cross clean (functional core – and explosive power) and farmer’s carry (grip) in this circuit.
This cycle also includes an assessed and progressed endurance component – a 2-mile run for time with individually scaled 800m repeats based on the individual’s 2-mile run finish time. The 2 Mile is assessed the first week, and again the last week of the cycle and generally we’ll see a 5-20% improvement on athletes depending on their incoming fitness (unfit athlete coming in see more improvement). The 800m repeats are at threshold pace … no joke. Glassman himself used the 800m as a standard for the response he wanted from crossfit’s work capacity events and here it helps not only with that, but also to improve the longer 2-mile assessment.
Finally, this cycle deploys MTI’s Tactical Agility programming – which is placed at the beginning of the session – and is purpose built to train tactical athletes in level change, direction change, sprinting, etc. loaded and unloaded – so then they have to chase a bad guy though a neighborhood and over a fence, etc. they are familiar with those movements from MTI training. Here’s more on MTI’s Tactical Agility Programming.
Overall the August Tactical BJJ programming is professionally designed to concurrently train tactical agility, work capacity, chassis integrity, grip strength, single limb strength and endurance (2 mile run assessment and progressions) in a super efficient, 5 week, 3 day/week cycle with sessions designed to last around 45 minutes – which is the time most working LE guys who also practice BJJ have to dedicate to just fitness training weekly.
Again, thanks for letting me know why you cancelled and reach out if you have any questions.
– Rob
QUESTION
I am attending RASP 2 in a year. I’m planning on starting the RASP 2 selection plan 9 weeks out from my date and I’m looking for guidance on what training packet I should work through until that 9 weeks out date.
ANSWER
Plans and order in the 75th Ranger Regiment RASP Training Packet.
– Rob
QUESTION
I am a law enforcement officer who is interested in tryout for swat. I tried out last year but did not make it through due to my time for 1.5 mile. I am trying to prepare for swat selection which might be next year. I also need to lose couple of pounds. What do you guys suggest?
I am interested in the 7 or 8 week program for swat selection but do you guys offer weight loss programs and nutritions?
ANSWER
How long, exactly before selection?
What can you tell me about selection? gate PFT? Duration? Known events (rucking, work capacity hazing, lots of flutter kicks?? – etc.)
Your current age/weigth/height?
What training are you doing now?
What equipment do you have to train with?
What training esxperience do you have? – crossfit? high school weightroom? bodybuilding? – etc?
– Rob
FOLLOW UP
Rob, thank you very much for the quick response!!
They typically run a tryout every fall, they might run one in November of 2024 but I’m not really ready for it and I don’t want to embarrass myself. I would say I have a year until another tryout or maybe two years.
Tryout starts at 0700 hours. First portion is PT assessment / cooper standards:
1.5 mile run
Max push-ups in one minute
Max sit-ups in one minute
3 strict pull-ups but they will say until failure.
Then firearm qualifications then they start the PT portion of it.
Duration is 20 to 24 hours. One day tryout. When they start the initial tryout, each candidate will have to carry a rubber block that weighs 70lb. That will be the candidate responsibility until they finish that portion. The main event in this portion of PT is carrying the rubber block up and down a berm. They get 10 to 15 minutes every 1 or 2 hours, it depends on how they feel and who they are trying to get rid off.
Then towards the evening they will switch to carrying logs. Then they will have to go through scenarios ( decision making). Lastly, they go on a long run with gear on.
I am 26 years old, my weight fluctuates between 225lb and 230lb. I do CrossFit now, and I have access to a lot of equipment such as the Rogue rubber block, sandbags, boxes, weights etc
ANSWER
At 6’1″, I’d like to see you at 190# (click HERE for MTI’s ideal bodyweights). – but even if you got down to 200# everything would get easier – push ups, pull ups, run, etc. 98% of weight loss is diet related – you can’t outwork a shitty diet. Here are our dietary recommendations. Cut sugar and most drinking gets you along way there. Cut bad carbs (bread, rice, etc.) and you’ll shed fat.
Our SWAT Selection Training Plan would do a good job preparing you for selection, including the gate PFT. The only change I’d make to it would be to work in the rubber block berm carry during the long Saturday mini events.
I’m not sure what training you’re doing now, but you might have time to train and do this Fall’s selection.
For the November 2024 Selection … you have 11 weeks until Nov. 15th. Here’s what I’d recommend:
Plan Weeks
1-4 Humility – First 4 Weeks of this 7 week plan
5-77 SWAT Selection Training Plan – 7 weeks directly before selection.
If you want to wait until next year, here’s what I’d recommend:
Now …
Military On-Ramp Training Plan, then …
SWAT Selection Training Plan, then …
Complete the plans/order in the Gun Maker Packet for SWAT, or subscribe to and complete the Daily LE SWAT/SRT training stream
7 weeks before Selection, re-complete the SWAT Selection Training Plan.
– Rob