QUESTION
Once again, I cannot tell you how much I LOVE YOUR OPERATOR SESSIONS. So,
thank you, I don’t know where you find the time to meet so many needs with
all of your different programming.
Rest: I have had a mental problem with taking a day off from exercise and
have seen no side effects in performance (that I am aware of) except "loss
of leanness" recently, which just pisses me off considering my training
and 85%ish clean/primal diet. I just read an article where that can be a
side effect. So. I am going to be diligent in following your rest days.
Question: I notice there are not weekend dates for the OS, so I assume
those are two rest days? Plus you, by careful programming design I am
sure, have the occasional additional rest day added in as well. Any
insight/references into the importance of rest is much appreciated.
– L.
ANSWER
Hey L. –
There’s more to our rest days then just the physical. A big part of how I set it up is based on the need to address the "Burden of Constant Fitness," amongst military, LE, and similar athletes.
Unlike sports athletes, military and LE athletes don’t have an "off season" and can never really afford to be out of shape. When you always have to be fit, you always have to be training. Thus comes, "The Burden of Constant Fitness."
What we try to do with the Operator Sessions is get athletes to the high, hybrid level of fitness they need based on the military/LE job description, but add in enough variety, focus, etc. to keep it interesting. Another part of this is discouraging guys from training on the weekend – or during their days’ off work – hence our 5 on 2 off, or 4 on 3 off, schedule.
Military and LE athletes have to stay fit for their job, and thus, ideally, train during the workday, or afterwork on work days. We’ve found that if you train on weekends, you come to resent the training – and eventually stop. We want you to preserve weekends for family, friends, fun.
This doesn’t necessarily mean you lay on the couch all weekend – you can still do physical stuff. Us coaches also share the Burden of Constant Fitness – and while we don’t train in the gym on the weekends, we do ski, ski mountaineer, peak bag, hike, kayak – etc. You can do the same.
Also – unlike sports athletes who’s athletic career may span 3-10 years, often military and LE athletes have 10+ year careers. When you’re training at the intensity we do with the Operator Sessions, and your in or past your mid-30’s, it can be tough. Often we will go 4 days on, 3 days off – to allow that extra rest day. We’ve found there’s been no loss of fitness doing this, and it’s helped us feel better and not so beat up.
Concerning your "loss of leanness" – couple things. First, and this is hard, judge your fitness by your performance, not your appearance. Second, I’ve found personally that as I get older (I’m almost 45), even if my diet is strict, I have to fight to stay lean. I eat paleo-ish 6 days/week now, and have begin cutting back my meal sizes in this losing battle against age. I’m not sure how old you are, but don’t be surprised if, like me, as you age, what worked when you were younger, doesn’t work now.
– Rob
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QUESTION
Where can you purchase the weights vest featured in the workouts?
Thanks for such a great site!
– J.
ANSWER
We use the "Box" vest from weightvest.com: http://www.weightvest.com/
– Rob
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QUESTION
I emailed you a while back and got the 2012 BRC train up, and thank you and I owe me finishing to you.
Currently, I am at Ft. Bragg at the SFQC but I have a very big issue. I was recently diagnosed with stress fractures and Compartment Syndrome in both legs and I will require surgery in the very near future. I was wondering if you knew of any ways I can keep my cardio up as much as possible with using my legs as little as possible, well actually not at all. The only exercises I can do is swim and row and far as leg use goes. I want to be able to pass my 5 and 12 miler gates as soon as I recover. If you could help me out I would owe you the world.
Thank you
– A.
ANSWER
Swimming and rowing would be my suggestions along with easy stair master or elliptical work. You may also be able to do some water running in the pool.
But be realistic about being able to run well right away after recovering from surgery. It’s not going to happen, and pushing too early will only set you back farther.
– Rob
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QUESTION
Hello,
Do you still offer the APFT 6 Week course for free to military personnel? If so how would I go about getting the course for free?
– C.
ANSWER
No C. – you have to purchase the plan from the website store: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30
– Rob
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QUESTION
Hey Rob-
A while back my wife sent you an email for a post Ranger school workout program. I just graduated and while I was in the course we were all talking about how well your workouts prepared us for RAP week. As our bodies started to break down we were saying that we couldn’t wait to start working out again after the course but we were all nervous about doing too much too soon resulting in an injury. Do you have any advice or a workout program we could do in order to build back up to the operator sessions? Thank you so much for your help and amazing workouts. Your workouts were pivotal in my success throughout the school.
Thanks,
– B.
Rangers Lead the Way!
ANSWER
Congrats B.!
You’ll want to comeback with strength or hypertrophy. I’d recommend The Ultimate Meathead Cycle, and eating about as much protein as you can. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=79
– Rob
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QUESTION
Hi Rob,
I’ve just started the operator sessions after a submarine deployment. I’m enjoying hitting it quite hard after some basic CrossFit before the deployment. I have done some operator sessions about 12 months ago also.
So before I ask my question I have to say I’ve tried to look around the site and answer my question before emailing you to take up your time but I couldn’t really see an answer for what I want to ask.
My question is… I’m keen for the operator sessions and everything in there suits what I’m looking for in a training session but I’d like to run maybe once or twice a week and maybe ride my road bicycle once a week as well. Basically I want to cover all my bases and get as fit as possible in all aspects.
I personally want to push myself to get this fit but I am also looking at the option of Australian SAS selection in the next year or two so to be at that level would be a bonus.
How would I work around to use the operator sessions as my "gym" work say 4-5 times a week with the stuff I mentioned above?
I hope this all makes sense. Thank you for your time rob.
Regards,
– D.
ANSWER
Couple options:
1) Do the Operator Sessions in order, but skip the endurance sessions, and just do the gym-based strength, work capacity and stamina. By "in order," I mean don’t skip around – you’ll need to pick a date and work forward from there – I’d recommend starting with one of the strength cycles. You can work in your running/cycling work and rest as needed.
2) Cancel your Operator Sessions subscription and purchase one of the training plans and do the same as above. I’d recommend one of the strength plans to begin – 357 Strength or Rat 6. Here’s the link to 357: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69.
You can cancel your subscription anytime via paypal.
– R.
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QUESTION
I know you probably get these a lot but I feel like I come in with a slightly different training background as a lot of your clients and I was just hoping you could recommend which program of yours to try first. Just for background, I was a competitive powerlifter in the 148 lb. weightclass have personal bests of 440 squat, 295 bench, and 455 deadlift. As I attempt to move into a law enforcement career I have adopted a desire to adopt a well rounded, tactical based fitness routine. I am slightly restricted in the use of olympic weights although I am familiar with the form. I just find myself having to do hang variations that I can lower myself. Right now my mile time is around 7 minutes but that is an all out effort and the endurance dies off pretty quickly after a mile. I don’t seem to have as much problems when doing task oriented running or sports but I acknowledge I am substandard at running. I have never tried any programs such as this and although I would never look for an easy program, some of your stuff seems pretty daunting in the endurance department. I don’t have any immediate goals or such. I am just trying to get bigger, faster, and stronger in a functional manner. I apologize if this was the wrong place or fashion to ask these questions, I was just hoping to get started on one of your plans soon. Thank you.
– J.
ANSWER
You’ve got plenty of strength training in your background, so I’d recommend you start with the Work Capacity training plan from the website store. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=62
After that, move on to the Patrol Officer’s Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=64
Then graduate to an Operator Sessions subscription.
Finally – don’t judge your work capacity/endurance by a mile run or any distance run in shorts. You’re never going to do this on the job. The work capacity you need is multi-modal, and/or sprinting based, and under load (body armor, etc.)
– Rob
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QUESTION
Rob,
I just graduated from Ranger School yesterday and am looking to get back in shape. My body is at ground zero: no strength, no cardio, no significant injuries to be worked around. How would you recommend I proceed? I’ve got about 8 weeks before PCS-ing to a new unit (infantry, deploying this winter) where I will be expected to perform immediately.
Thank you.
– J.
ANSWER
Congrats J.!
Take at least a week off – total rest – and eat. Try to eat clean, but eat.
Start back with the 357 Strength plan. You’ll need strength most, and it includes work capacity. Scale the work cap stuff in the plan accordingly. Also – start with just 2-3 days a week at first – and listen to your body and head. Sometimes your body will be ready to train, but in your head, you won’t want to. If you find you don’t want to be in the train or gym – regardless of how your body feels – get out and rest.
Here’s a link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69
– Rob
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QUESTION
Rob,
First off, big fan of all you have going on here. Its amazing. Not too long ago I purchased your Ruck Based Selection Plan and completed it prior to attending SFAS. It helped out tremendously and made SFAS a hell of a lot easier. I am beginning the SFQC here in about two months and wanted to know what program would be recommended to increase my overall ‘total body’ strength. I seen you have a few different strength plans, just not sure which one would suit me best for overall total body strength needed for the rigors of the pipeline. I will, of course, incorporate plenty of rucking into any program you recommend, as I need to remain comfortable under heavy loads. Thanks for the help Rob, look forward to hearing from you. Keep up the awesome programming.
Thanks,
C
ANSWER
Congrats on SFAS!
Do 357 Strength, now: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69
Watch overtraining with the extra rucking.
– Rob
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KUDOS
Rob,
Just wanted to say thank you. I am doing your Devgru workout and though it is tough and challenging I love the the uncomfortable feeling while doing it. Just finished week one and it has pushed me to the edge but it has also brought out the best in myself as commitment to suffer thru and enjoy it. Your philosophy has also changed my mindset of tackling and embracing the task at hand as well as view myself as an Military Athlete. I can not wait to continue to learn from you and complete as many workouts as you produce. Look forward to one day becoming certified by you. Thanks for all you do and hope it continues to grow and have that family feeling.
– N
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QUESTION
Rob,
Hope all is good
I ran your apft program a few months ago and it was a great plan- thanks again.
I’ve got AA school in September, and pre-ranger/ranger school back to back next year (I’m national guard- so we often send guys that way). I was thinking of rolling the ranger prep program you have for AA, and then using it again for ranger. What do you think of this, or do you recommend a different approach?
Thanks,
– R.
ANSWER
Seems like a solid plan, R. The Ranger Prep plan might be a little overkill for AA school, but going in over prepared won’t hurt. Good luck!
– Rob
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QUESTION
Rob,
Any difference between the MARSOC and BRC program? Description looks very similar.
Thanks
– A.
ANSWER
The BRC program has significantly more swimming. Ruck and run distances also vary.
– Rob
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QUESTION
Hi Rob,
I am currently doing the operator sessions and I love them! However, I am looking to gain some mass since I think it would benefit my overall athleticism and I am having a difficult time. How would you change the typical diet you recommend to gain some quality mass? When I follow the recommended diet I have a very hard time gaining weight. Thanks!
— D.
ANSWER
Couple options:
First – the Operator Sessions aren’t designed to put mass on you. They are specifically designed to increase strength and fitness without unnecessary mass gain. Everyone is different, and some guys gain a little weight doing them, but for most, if they do, it’s not significant. One option would be to cancel your subscription via paypal, and purchase and complete the Hypertrophy Program for Skinny Guys. After finishing it, come back to the Operator Sessions. Here’s the link to the Skinny Guy Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=35
Option 2: Stick with the Operator Sessions, but use "science food" to increase your current protein and caloric intake. By "Science" food I mean whey protein and recovery shakes.
– Rob
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QUESTION
Hey Rob,
Love your site! Looking forward to being part of your training regime.
Quick question: for a guy training for GR Selection coming up in 2.5 months, what program would you recommend – The Heavy and maybe something else? I realize I should be peaking one month prior to the challenge so I’m aiming to maximize the time I’ve got left. Thanks in advance…
Keep up all the good work!
Cheers
– J.
ANSWER
We’re currently designing a plan for Goruck Selection. It will likely be a 5-6 week training plan – so it should be done in time for you to complete it before your event. Between now and then, I’d recommend our Work Capacity Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=62.
– Rob