Tag Archives: HRT Plan

Q&A 6-19-2014

QUESTION

I see in the routine 15-10-5 countdown for time with three exercises: hinge lift, box jump and sit ups.

Does this mean that I have to do 3 rounds of each exercise: first one for 15 reps, second one for 10 reps and third one for 5 reps.

Or does it mean that I have to do one round of 15 reps hinge lift, 10 box jumps and 5 sit ups.

Please let me know.

Thanks

ANSWER

15-10-5 is a rep scheme

 

15-10-5

Hinge Lift

Box Jump

Situp

 

……

 

15x Hinge Lifts

15x Box Jumps

15 Situp …. then

 

10x Hinge

10x Box Jump

10x Situp …. then

 

5x Hinge

5x Box Jump

5x Situp

 

– Rob

**

QUESTION

Rob,

I am just trying to get your opinion on different supplements and what you would recommend.  Specifically, creatine and whether or not someone following the operator sessions should be using it.  Thanks

B

ANSWER

Hi B –

 

Creatine is the most studied supplement ever and has been proven to increase strength gains from a strength-specific training program.

 

Should someone doing the Operator Sessions be doing it? Perhaps, but only for a strength cycle.

 

In general, I don’t recommend any supplements beyond a protein shake from time to time. Studies have shown that protein before, and especially after training, increase gains from strength work.

 

So why don’t I recommend it more forcefully? Because it’s expensive and not sustainable … just eat some chicken.

 

The supplement industry is mostly selling short cuts. There aren’t any. Training hard and eat well – and you’ll gain.

 

This doesn’t include event nutrition – like gels, etc. for long endurance efforts. That’s different.

 

– Rob

**

QUESTION

Rob,

I have used your MA programming while going into Officer Candidate School for the Marine Corps. It worked very well and I saw a major improvement in my PFT score and performance. Thank you for your programming. I am very excited to jump into your LE programming. I have a few questions, I want to do your SRT programming but am concerned about a few things. First I am already naturally a pretty big guy and will put on size easily. I do not want to get too bulky and I want to keep my endurance as I do enjoy a long run a few times a month. I am also a competitive judo player and could always use some serious grip training for comp but especially when using judo moves  at work, you need a good strong grip on people who do not have a gi on.  Any recommendations?

Thanks!

J

ANSWER

Hi J –

 

The SWAT/SRT Kickstart plan (http://le-trial.myshopify.com/collections/jumpstart-plans/products/swat-srt-kickstart-training-program) will add mass to your upper body – that’s it’s design. It will also train sprinting ability, lower body strength, core and overall explosive power.

 

If you don’t want to add upper body mass – it isn’t the plan for you. I’d recommend the Rat 6 Strength Plan: http://le-trial.myshopify.com/collections/le-athlete/products/rat-6-strength coupled with our Run Improvement Training Plan from the military side: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104

 

Grip Strength – The SWAT/STR plan doesn’t include specific grip strength – but one exercise I think could work for your MMA fun is the Sandbag Hold and Farmer’s Carry: http://mountainathlete.com/subpage_details.php?subpage_ID=2487&page_ID=14

 

We’re doing these in the current Operator Sessions cycle – and 50 second intervals are working me!

 

– Rob

**

QUESTION

Hello Sir,

 

I’m about to start the police academy for the Baltimore(City)Police Department. My ultimate goal in my Law Enforcement career is to join the FBI and its Hostage Rescue Team. I wanted to buy your HRT workout but I realize that you aren’t selling it anymore(Or any other Law Enforcement workout for that matter). I was wondering what other workout that you have would prepare someone for HRT selection. I’m thinking about getting your SFOD-D/Delta Force workout because I always read/hear that both HRT and Delta selection courses are similar.

 

Thanks

ANSWER

Hi –

 

We started programming specifically for Law Enforcement Athletes in January, and moved the HRT Plan to LEathlete.com. Here’s the link to the plan: http://le-trial.myshopify.com/collections/le-athlete/products/fbi-hrt-selection-training-plan

 

– Rob

**

QUESTION

Hi Rob

 

I am wondering what are your thoughts on how to increasing acceleration and sprinting. I have been doing hill sprints and such as additional evening training as I find that is something I lack.

 

Do you have a plan specifically for it? Or if not any ideas on how I can improve in it.

 

Cheers for the work you do and the time you take answering questions man!

 

D

ANSWER

D-

You’re question is fairly specific – and I’m thinking I should send you to track coaches and/or guys who work with NFL combine folks. I haven’t developed a training plan specifically for the acceleration phase of sprinting.

 

On the Law Enforcement side, we worked with some Border Patrol guys at El Paso in December, and designed a program which had included progressed 150m shuttle sprints, box jump intervals, upper body hypertorphy and lower/total strength – it’s a great plan we publish as the SWAT/SRT Kickstart Plan: http://le-trial.myshopify.com/collections/le-athlete/products/swat-srt-kickstart-training-program

 

This might be an option for you.

 

– Rob

**

QUESTION

I am a light infantryman switching to law enforcement, aiming for a spot at a HRT-type of unit. This won’t be for a couple of months/ a year though.

I felt like building up my strength, since my main focus prior to the switch has been on endurance and work capacity.

I finished your Military athlete for crossfitters plan, RAT 6 strength plan and am now at my final 2 weeks of your 357 strength plan. (Absolutely loved taking all the beatings)

I am keen on using either your UMC or your SWAT/SRT Training program next. They seem to have quite similar objectives.

Which one would you recommend?

Thank you for your time and keep up the great work.

 

With kind regards,

 

S

ANSWER

Hi S –

 

SWAT/STR Kick Start is the plan I’d recommend: http://le-trial.myshopify.com/collections/le-athlete/products/swat-srt-kickstart-training-program

 

– Rob

**

QUESTION

Rob,

 

I have been researching your company and workouts for the past few days.  I am a member of the Sheriff’s Office SWAT team in Florida.  Currently I am doing pretty well with all of the physical training I have been doing, but am looking to supplement that to gain more strength and size.  Currently I am 6’1 and around 192 pounds.  I am running are 1.5 mile run in 10:15 to 10:30 and I would like to still have decent cardio along with added strength.  I also have been doing crossfit for about 1.5 years or so.  I was wondering if you had the time if you could help steer me towards picking the right program for my goals.  I wouldn’t mind gaining a few pounds as long as it did not cut in to my cardio that much.  I will also soon be beginning to train for the SWAT round up which will be coming up November.

 

Thank you in advance,

 

N

ANSWER

Hi N –

 

I’d recommend our SWAT/SRT Kickstart Plan: http://le-trial.myshopify.com/collections/le-athlete/products/swat-srt-kickstart-training-program

 

This plan includes upper body hypertrophy (mass), lower and total body strength, power, sprinting and core work.

 

– Rob