QUESTION
Rob,
Why do you have at the end of each training workout vice the end of the entire workout. I want to know for my general knowledge. Also what is your take on rowing machines. Do you think there is a use for them or they are a waste of space because not a lot of utilization?
Respectfully,
– S.
ANSWER
Mobility placement depends upon the session type, S.
We generally have one mobility exercise with the warm up – usually the instep stretch – regardless of session type.
For strength sessions, the remaining mobility exercises are dispersed through the session. For Work Capacity sessions, often they are grouped together at the end.
Rowers – I moved away from these several years ago. Rowers are a great cardio machine – and good for general fitness, but I’m concerned the transfer to the field is suspect. I like sprinting, step ups, rucking, and to a lesser extent, distance running for Military Athletes.
– Rob
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QUESTION
Hey Rob,
My name is Dale Meadows and I just bought and started the Ultimate Meathead Cycle. The workout is fantastic and your videos explaining all of the exercises are very well done. I have a quick question that I could not find on the website – what does Pvc mean? How about Dislocate with Pvc? Both of those are on the lineup for tomorrow and I’m trying to get my homework done now so I am ready. Thanks and have a great day!
– D.
ANSWER
PVC = PVC Pipe from the hardware store, D. You could also use a broomstick. Here’s the exercise vid: http://www.mountainathlete.com/subpage_details.php?subpage_ID=847&page_ID=14
– Rob
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QUESTION
Good morning Rob,
First off, thank you again for all you do. We have spoke via email several times over the last few years I have been following your program. I cannot say enough good things and I take advantage of any opprotunity to sing your praises to everyone I meet.
I am just coming off of a three month break to help up a shoulder and back injury. during that time I did some light jogging and stretching, but really just focused on healing. (injury was from a dirt bike accident during pre-mission training). I am healed, but the long break set me back a bit.
I am following the operator sessions now and slowly building my strength back up. I am six weeks away from leaving the army and going into the police academt in Florida. My buddy in the academy now says it is push up and agility intensive. i saw the law enforcement program you have, but I do not want to put on any size. (I am actually 7lbs heavier thanks to poor diet during injury recovery). I was thinking the RAW program would be good for push/agility work. What is your suggesstion. I really like the recent sessions that were push/sit up/pull up intensive, should I just repeat that three weeks before the start of the academy? Thanks for your help and sorry for the long-winded email.
Respectfully,
– M.
ANSWER
The RAW Program would be okay – it includes trap bar dead lifts, and 300m shuttles, but understand it’s sport-specific for the first 7 tasks of the RAW Fitness Assessment.
I’m recommend repeating the recent endurance cycle on the site – and cleaning up your diet. The Patrol Officer program is good after the Academy.
– Rob
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QUESTION
I have to do some work related stuff next week that won’t allow me access to an actual gym. I’ve been following the programming for the last 4 months. If I take next week off in the middle of this cycle can I jump back into the week I missed when I get back and proceed from there? Or should I pick up starting with the day I get back.
– P.
ANSWER
Pick up where you left off, P.
The Operator Sessions are programmed and periodized, and it’s important they be completed sequentially.
– Rob
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QUESTION
We’re a group of avid followers of your programming from Italy (most of us are ex-military and mountain sports fans)
couple of quick questions:
1) we unfortunately have very little experience with Oly lifts, and here it is quite difficult to find coaching on them. We try to do our best using online resources, but without "real coaching" it is quite difficult to "go heavy" without risking injuries (couple of bad experiences already happened).
Can you suggest us possible subs? especially for squat cleans, which seem to be a staple of your programming
2) a couple of us are (recreational) scuba diving guides or instructors. the best would be to have a program dedicated to the sport, but can you suggest us some of your programs that may be fitting (i.e. water-based selection, offseason for surfing,…)?
thanks a lot for your time
– R.
ANSWER
Oly Lifts – I’d urge you to stick with the squat clean. It’s transfer to outside performance is awesome. I certainly understand that it is a relatively technical exercise – but I taught myself. What’s great about the exercise is the worse you are, the less you can lift, but you still get great training from it.
There are options – you can use the same movement pattern and do it with dumbbells or Kettlebells. These are great exercises also. Another is to sub in Thrusters – which are another great total body exercise and not quite as technical.
Scuba – I don’t have a plan for this now. The BUD/s program might be overkill – though it does include swimming/treading, underwater laps, etc. I’m not sure about the fitness demands of being a scuba instructor – any info you provide would be appreciated.
– Rob
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QUESTION
I hope this email finds you doing well. I’ve followed your programming (several plans and the Operator Sessions) for about six months now, supplementing with additional endurance work, all in preparation to hopefully go to BUD/S within a year. With all of the great training resources available from your site, I don’t think I’ll have a problem getting in the right shape to succeed at selection.
However, I’m a little concerned that I’m underweight. I’m 5’8" and currently weigh 150#, give or take a couple. I deadlift 250#, front squat 175#, clean 150#, and push press 150#. My chest is weak at roughly 165# 1RM. For the BUD/S PST I’ve posted a decent run at 8:50, 80 pushups, 90 situps, 16 pullups, and a slow swim at 11:29 in my last self-test.
I don’t see myself having any problems correcting the deficiencies above and getting myself into truly top shape in the time that I have before selection. I am concerned that I’m too light, or, conversely, that by adding more weight I’ll lose speed. What are your thoughts on optimal weight when going into a selection course like BUD/S? If this question has been answered elsewhere I apologize in advance. Thanks for your help.
V/r
– A.
ANSWER
I’d like to see you at 165-170#, A., and think you could add muscle to get there and still do well on the pt test criteria, including running. The problem with being to light/weak, is durability. The increased mass/strength will make you much more durable.
I’d recommend you cx your subscription to the Operator Sessions and purchase/complete the Hypertrophy Program for Skinny Guys to kick start your muscle building. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=35
– Rob
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QUESTION
Thank you for always providing great training programs and great
fitness advice via e-mail that have kept me accountable. I have
already done your Ruck Program, both versions of the Big 24, the BUD
program, Operator Ugly train-up, 2-wk stamina program and currently
subscribed to your Operator Sessions. I have done all these programs
with great fitness gains. I’m still training to become a AF Combat
Rescue Officer and my package is due August 1, 2013. I still have a
moderate to above-average level of fitness but I am looking to take it
to the next level across multiple modalities. I’m currently focusing
on local Crossfit competitions and endurance races such as triathlons,
adventure races and mountain bike races — so I’m pursuing all-around
fitness at the moment. What do you recommend? I was debating the 357
plan for all-around fitness and since my current focus revolves around
a broad mix of Crossfit, Crossfit Endurance and Operator Sessions.
Due to my time in service, this will be my last and only shot at AF
CRO selection so I want to give my best go at it, even if I have to go
down trying or if they have to drag me away — I made it through a
previous STO/CCT selection without quitting, but I think I went
through it to survive and not to compete.
My background is still triathlons, and I have competed at Ironman
World Championships twice and was a nationally ranked triathlete.
While running, swimming and biking for miles on end comes easy to me,
pushing big weight i.e. snatches, push-jerks, push press, bench press,
etc. come harder to me. My secondary weakness is gymnastics, but
gymnastics come easier to me than olympic and power lifts. Olympic
lifts/powerlifting and gymnastics have gotten so much better since I
have done your programming, but still needs a lot of improvement. I
currently weigh 153 lbs /5′ 6".
I appreciate your help in advance and look forward to working with you again.
Very Respectfully,
– N.
ANSWER
We’re working on building a plan for CRO (not sure when it will be completed), N., but as you know from your STO/CCT Selection, the "crux" will be the water confidence stuff. You’re having experienced that gives you a huge advantage.
The thing I pick up from your note is you are bouncing around quite a lot in your training, and are looking for some focused direction.
Understand the 357 Plan includes some work capacity, but it’s focus is strength. It’s a great plan, and would be a great place for you to start. It seems you’re fit enough to add in a little extra endurance stuff (watch over training) and some endurance comps on the weekends. I wouldn’t recommend mixing in crossfit comps. Understand lots of additional training, on top of the 357 Sessions, will limit your strength gains from these sessions.
– Rob
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QUESTION
Real quick question, I have been following Crossfit football for over a year now, have made great strength gains, but I recently discovered go ruck and in the last month have completed a GRC, GRH, and am looking at completing a selection, I came across your site, and am very interested in following one of your training programs in preparation for the selection. Could you suggest one that would best fit my needs? Or a few options to choose from? Any help would be great.
Thanks
– D.
ANSWER
Guys have used the Ruck Based Selection Training Program successfully for the Goruck Selection, D. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=45
– Rob
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QUESTION
I am trying to decide between the Ruck Based Selection Program and the Ranger School Prep program. I was leaning towards the ruck based selection plan but I am kind of sucking on my five mile run time. Does the Ranger School prep program have more running based into it or would the ruck based selection still work? Also, are these just the 8-10 week workout outlines or is there some explanation of the why and how? Thanks
Just saw you guys had a DEVGRU plan that came out. Would you care to share the physical screening qualifications or what the Legacy test consists of?
V/R
– C.
ANSWER
Specific fitness goals for the Ranger Plan –
1) Achieve Elevated Scores on the Ranger PFT.
These include 100x Push ups in 2 minutes, 100x sit ups in 2 minutes, 20x chin ups and completed a 5 mile run in
37:30 (7:30 miles).
2) Ruck several times a week, including 10 miles with 50#
3) 135 Second Farmers Carry with 2x 24kg Kettlebells or 2x 55# Dumbbells
4) 90 reps of Sand bag get ups @ 60# in 10 min.
5) 5 Rounds of 300m Shuttle every 2:00 minutes
This program includes these less distinct physical goals:
– Build the athlete’s mode-specific aerobic base (running and rucking)
– Prepare the athlete for selection unknowns (we use intense work capacity circuits to accomplish this.
– Build durability – through rucking with a heavy pack, sand bag get ups, and strength training.
– Prepare the athlete mentally and physically for the incredible volume of work you can expect at Ranger School.
DEVGRU Legacy Test –
Weighted Pullups @ 40# – 10x minimum
Bodyweight Bench Press – 10x Minimum
5 Mile Run – 37:30 Max
The training plans include a brief program description.
– Rob
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QUESTION
Are you planning on making an AFPJ selection program?
– N
ANSWER
It’s in the works N., but not completed yet. I don’t have a timeline for you. I’m sorry.
– Rob
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QUESTION
I am in the Army and have been doing a program written up by a fellow SOF friend of mine. It has stuff from Mountain Athlete, Military Athlete, Crossfit, and a number of other sources. I am getting into mountaineering and have been into rock climbing for a while. I am climbing Mt. Rainier in June. Is there anything you would suggest as a more long term solution for a fitness plan? I want it to be applicable to military fitness as well as mountain and climbing fitness. Is this too much to ask for or do you guys have something like that? I also do quite a few triathlons up to half iron distance. Any help would be great. Thanks!
– C.
ANSWER
C. –
I would argue the fitness requirements for your job as a soldier should take precedence over the fitness requirements needed for endurance efforts/mountaineering. Certainly there is some overlap, but in general, the loading for a soldier is greater, a soldier needs more upper body strength, and sprinting ability, and not as nearly as much endurance work.
That being said – I don’t have a perfect plan for you. Here are some options:
– Go to my sister site, mountainathlete.com and subscribe to the "Mountain Guide Sessions" – these are designed for the guides we work with who have to have a high level of mountain fitness at all times.
– Purchase and complete the "Big Mountain Training Plan" from the mountainathlete.com website store. This 12-week plan is sport-specifically designed for efforts like Rainier. Here’s the link: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=22
– Rob
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QUESTION
I am a platoon leader at Fort Stewart, GA with a Combined Arms Battalion. I want my men to do better on the PT Test and want to scale a workout program to better their performance. I am currently supplementing crossfit with runs but would like a more deliberate course of action.
– S.
ANSWER
Start your guys by running them through the APFT Plan on the site S. The plan is scaled to the soldier based on their test results. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=30
– Rob
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QUESTION
Rob,
I hope this find you well and embracing the Spring temperatures in WY.
I have been following your programing on and off since early 2009. I
have always seen results and I turn to you now for some much needed
feedback. I am an active duty Navy EOD tech, and out of the blue
yesterday I was asked to participate in a week long special operations
screening in mid-April. The base line physical test which must be
passed is the following:
1. Pull ups / 15 minimum / no time limit
5 min rest
2. Sit up / 90 minimum / 3:00 min time limit
5 min rest
3. Push up / 80 minimum / 3:00 min time limit
5 min rest
4. 3 mile run / 22:30 maximum time allowed
20 min rest
5. 1/2 mile open ocean swim with fins / 14:30 maximum time allowed
I know I can meet the minimums for the pull up, sit up, and run, but
push ups are always a struggle for me. I am currently dealing with an
undiagnosed left knee issue. I have had an MRI, but the result was
inconclusive. I suspect an inflamed IT band, but I’m no doctor. The
knee mostly bothers me on extension while laying down or on rapid
lateral movement. Moving straight ahead doesn’t both it too much. I’m
worried about the knee affecting the swim, your thoughts?
With all this said, what type of programing do you recommend over the
next ~3 weeks in preparation for the screen week, to include training
for the swim? What are your thoughts about the condition of my knee
and how this may impact my training prior to and performance during
the screening? I know you used to offer a screening preparation
program, is that still available or a viable option at this point?
Any other feedback/guidance you have regarding the information above
is welcomed. I look forward to your response.
Best,
– R.
ANSWER
Hell yeah!!!
I just completed a DEVGRU Selection training plan which includes prep for the screen test, and the ST6 Legacy Test, as well as strength/rucking, etc. for the overall selection. Here is a link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=85
The plan is 8 weeks long, and I know you have less time then that. Another option would be to go to the Operator Sessions and start with the 3/4/13 session, then to jump ahead to Monday of the next week. We just finished an "endurance" cycle on the site, which included push ups, sit ups, pull-ups and a 3-mile run. The Operator Sessions, though, don’t include a swimming progression like the plan above.
Knee – I’m not doctor, so I can’t get geeky with you. I’d recommend you wrap your knee with a tight ace bandage and hammer through.
– Rob
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QUESTION
Sir,
I recently suffered a labrum injury to my right shoulder. I am currently waiting to hear if I will need surgery or not. I purchased your program for athletes suffering an arm injury. My question is should I wait to start the program until I find out if I will be having surgery or just PT? Also some movements do not hurt my injured arm, such as kettle bell swings and rows. Would you suggest staying away from working my injured arm or should I do exercise that cause no discomfort? Any advice would be greatly appreciated.
Thank you,
– S.
ANSWER
Do the program as prescribed and start now, S. Leave your injured arm alone until you know what direction the docs want to take.
– Rob
********************
QUESTION
First, thanks for you work, I’ve been doing the operator sessions for 2 months and have made great gains.
My question is regarding how I should build up to two events I’m doing later this year: a 24 hour goruck heavy in August and the 48 hour selection in December. My current plan is to do the operator sessions until 2 months out (for each event) then do the ruck based selection program. Having a running background, and being 5’9 155, strength is my biggest deficiency. Would I be better off completing the 357 plan or the plan for skinny guys, or should I keep going with the operator sessions?
Thanks,
– P.
ANSWER
We’re in the process of developing Goruck Heavy, and Goruck Selection training plans now P. Each will likely be 6-8 weeks long and should be completed directly before selection.
Right now, I’d recommend canceling your Operator Sessions subscription and doing the skinny guys plan, then hopping back on board.
– Rob
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QUESTION
Rob,
I just returned from SFAS, med dropped after injuring my leg. I used your ruck based selection program and it was awesome but poor footing and trying to run with a ruck sack ended me. I was wondering if you have any good advice for maintaining fitness/making gains. I have been released back to my branch and looking to get ready for ranger school this winter. I have a partially detached hamstring so running is kind of out along with a lot of leg exercises. My doctor said I should be able to swim/ lift upperbody but regular “bodybuilding” workouts are boring. Any help would be greatly appreciated.
v/r,
– I.
ANSWER
I’d recommend our training plan for guys with a leg injury, I. This isn’t a rehab plan – it works around your injured leg – but it’s not joke. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=51
– Rob
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QUESTION
Rob,
Being in the Active Duty Army I find it complicated to focus/construct training and improving fitness. As most military personnel, I have Army PT every morning and for the most part I do not have the ability to stray too far from Army doctrine when it comes to morning PT. This means PRT training and endless distance runs with calisthenics at the end. I have used your Military Athlete site to great advantage to my fitness. However, I have found that when I am attending Army PT along with attempting to follow your Operator sessions in the afternoon/night overtraining sets in. I am writing to you because I would like your professional opinion on this topic of military PT in the morning and additional training in the afternoon/night. I will say straight up the best fitness level I have ever reached was when I stuck to the operator sessions ONLY with no additional training. When it comes to having PT in the morning, its not hard by any means but a number of factors do set in including loss of sleep, exerting some physical effort etc… and when it comes time to do some GOOD training in the afternoon I become beat down sometimes. I have had to leave Military Athlete a number of times in search of a routine that I can add on top of PT 5 days/week. In the end, I always come back wishing I could stick to Military Athlete ONLY, finding myself over trained after a few weeks of running/ calisthenics in the morning and strength/WOD style workouts in the afternoon. In your opinion, what is the best way to WORK with Army PT instead of against it? Army PT is always going to be the same repetitive stuff, no unload weeks, strength weeks, stamina weeks, or work capacity weeks (although I will say Military Fitness knowledge is improving). How/what is the best way to add smart and productive training on top of Army PT (or any PT for that matter) where I am able to have some fluid periodization in my training. THANKS ROB APPRECIATE ALL YOU GUYS DO AT MA!
—
Respectfully,
– R.
ANSWER
Common issue, R. Let Army PT cover most of your work cap/rucking fitness. Use your afternoon training for strength – Do only the strength sessions in the Operator Sessions – 2-3x/week, or cancel your subscription, and purchase one of the strength training plans from the website, and work through it, 2-3x/week – doing only the strength sessions. I’d recommend 357 Strength.
Don’t do 2-a-Days every day – but only 2-3x week. A good way to start would be afternoon strength sessions on week 1 on Monday, Wednesday and Friday, and the next week on Tuesday and Thursdays – then flop back and forth like this.
The overall idea is to use your gym time to build/maintain strength, and not do a 2-a-day, every day.
If possible, don’t just run distance for Army PT. Use this time also to sprint – 300m shuttles, 40-foot shuttles, suicides – in IBA’s and without. Sprinting is low tech, doesn’t require any equipment, is very transferable to combat, and is great work capacity work.
– Rob
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QUESTION
I finding it hard to finish some of the Operator Session in the time I have in the morning. Would you recommend scaling back to amount of round from, say 4 round instead of 6, or would it be better to skip a whole section of the daily workout?
Thank you for your assistance,
– F.
ANSWER
Scale back the rounds F.
The sessions aren’t random, and the part work together to build the whole. You need to get some of every part.
– Rob
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QUESTION
I read on a forum that you offer programs to the military at a discounted price? Just wanted to verify. I’m interested in 6 week APFT training program. Thanks.
V/R,
– K.
ANSWER
Sorry K. – that’s no longer accurate. – Rob
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QUESTION
First off I want to say thank you for putting together such an informative website. I came across your website after doing some research in my preparation for AF Combat Rescue Officer. My package is due August 1, 2013. I have a moderate level of fitness but I am looking to take it to the next level. I have never done a "training program" other than at indocs and military schools. As you say on your website I was working out what I like/good at but I need a detailed plan to push myself. What do you recommend? Due to my time in service, this will be my one and only shot at AF CRO selection so I want to give my best go at it.
My background: I am an LT in the Navy and I run the Riverine Warfare Training Center at Camp Lejeune, NC. Before that I was an OIC of Riverine Detachment in Iraq then Central/South America, Africa and the Caribbean. Also served as a SAR swimmer. I currently weigh 150 lbs /5′ 9"; not much body fat as I started Paleo in Fall 2012 and shed most it off.
I appreciate your help in advance and look forward to working with you.
Respectfully,
– M.
ANSWER
We’re currently building a plan for CCT, PJ’s, USMC MARSOC A&S – which may work for Combat Rescue Officer, M. It will likely be 8 weeks long, and designed to be completed directly before selection – so you’ve got some time.
Based on your height/weight, you need some strength and mass.
At 5’9", I’d like to see you around 170-175#.
I’d recommend you purchase and complete the 357 Strength Plan from the website store, then, subscribe to the Operator Sessions after. 8 weeks out from selection, cx your subscription, and complete the plan we’re working on.
Here’s the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=69
Good luck.
– Rob
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QUESTION
I have been browsing the different training programs that you offer and they look great. I am signed up for a GoRuck selection in November 2013. I was wondering which program you recommend for that event and overall general fitness.
Thanks
– O.
ANSWER
Others have used our Ruck Based Selection Plan successfully for the GORUCK Selection, O. Here’s the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=45
– Rob
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QUESTION
I will be going to SFAS in May, what program/programs do you recommend to set up a training regiment to get me prepared?
Very Respectfully,
– J.
ANSWER
Several have used our Ruck Based Selection Training Program successfully for sfas, J. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=45
– Rop Shaul
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QUESTION
I have a question regarding military and mountain athlete. I am in the Marine Corps and I think your workouts hands down are the best. I was looking to affiliate with Crossfit but I prefer your style working out. My question is what would you recommend for average civilians who are looking to get into better shape between military and mountain athletes? Also do you have an affiliate program? Thanks for your time.
– S.
ANSWER
S. –
We recommend civilians looking for general fitness do the Base Fitness sessions at Mountainathlete.com. The Operator Sessions are too intense.
No sir, on the affiliate program.
– Rob
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