QUESTION
Rob,
I finish up the bodyweight plan tomorrow which has made a tremendous difference to my general fitness level. At this point, I want to keep building onto what I’ve gained this past month and am wondering if you have a recommendation of what program to do next.
I am not preparing for anything beyond building general fitness, but I do a lot of hiking and trail running. I’m also a skinny guy — 5’11" and 155-160 — and not real strong. Am a decent mid-distance runner and will likely train for some races this fall and winter. If anything, I could probably use some additional strength.
Would you recommend I just switch over to the base fitness program, or consider something like your skinny guys program?
And per the skinny guys program, is access to a full gym necessary, or can someone do that program with a bench, a couple sandbags, some 25-pound dumbbells, a pull-up bar, and a barbell with around 100 pounds in weight?
Thanks for your time.
– T.
ANSWER
You’ll need a full weight room to do the Hypertrophy Program. What I’d recommend given your equipment is the Squad PT program offered at my sister site, militaryathlete.com. We designed Squad PT for guys deployed to remote forward operating bases in Afghanistan – austere locations. It’s no joke. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=65
– Rob
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QUESTION
Hi there I’m 6ft 3 and weigh 180lbs what would an ideal body weight be for me as I have plans to attempt uk p company selection. Thanks
– H.
ANSWER
I’d like you at 205-220 Pounds.
– Rob
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QUESTION
Hi Rob
Thanks for all the work that you do for us, much appreciated. I have a couple of random questions. 1) I want to break off from the Operator Sessions and do a cycle focused on running, cause i suck at it and i personally want to see some improvement. That being said, i was thinking of doing 3 days of running, finishing with a core grind or some upper body work. But my question is what to do on the other 2 days? Strength, work capacity, 2 strength days, 2 work capacity days? What do you think would best compliment doing a run cycle?
2) Next question, why no dairy? I sometimes (when im out of eggs) have some low fat yogurt with low fat granola and blueberrys. Seems healthy, yes/no? Also, what is it that dairy does to the body that many people say to stay away from it? Any idea? Thanks Rob
– R.
ANSWER
1) Strength – heavy loading, low volume, 3 exercises, a total body lift (Oly lift like Power Clean), Lower Body Lift (Squat variation or lunge), Upper Body Lift (Bench, push press, weighted pull up, etc). Do 6 Rounds of 4 reps – increasing weight until it’s are but doable, for each exercise. You should cancel your Operator Sessions subscription while you’re doing your own thing. You can do this yourself through your paypal account – let me know if you have any problems.
2) Dairy – The issue with dairy isn’t fat, it’s carbs. The problem is the food companies add sugar to yogurt, milk, etc. The next time you’re in the grocery store compare whole milk to whipping cream or heavy cream. You’ll see the carbs in the milk is much higher. Why? Check the ingredients – you’ll see the milk has sugar – which increases the carbs. The heavy cream has low carbs. So – you have to be careful. I use whipping cream in my coffee, and I eat hard cheese – you can too. Some people are lactate intolerant – and milk/dairy messes with their digestive system. It doesn’t bother me.
– Rob
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QUESTION
Are your Best Ranger Competition and USMC Recon Challenge Programs still the most "intense" programs you offer? I ask because the Delta and Devgru ones I purchased are no joke!
Best,
– R.
ANSWER
I’m thinking the Recon Challenge, USMC Basic Recon course, or USAF CCT/PJ/CRO plans are perhaps the most intense – simply because they also involve intense swimming.
– Rob
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QUESTION
Hey Rob,
I’m set to attend SFAS in October, but I doubt I’ll have the cash to get the ruck program. I’ve got the Operator Sessions subscription, but I’m wondering if I should jump in to the current cycle or if there’s a certain training cycle that I should be looking for. My biggest weakness is endurance in terms of cardio, if that helps at all. Thanks in advance.
– M.
ANSWER
Best would be to go to paypal and cx your Operator Sessions Subscription, and use the $75 you’ll save (July/Sept/Oct) to buy the Ruck Plan.
Next best would be to like together stamina cycles in the Operator Sessions, and add long weekend rucks – working up to 18-20 miles at 60#.
– Rob
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QUESTION
Hello,
I’ve heard a lot of great things about your programs. I’m about to
start your stamina cycle. When you get a chance, I’d be curious to hear
your thoughts on heart rate monitors–whether they’re useful to
incorporate into an endurance-focused physical training cycle. Thanks
much.
Very Respectfully,
– A.
ANSWER
We’ve used cheap heart rate monitors from time to time in our programming. They are key for many endurance athletes, but I’ve found their application for hybrid athletes (strength/work cap/endurance/stamina) like military athletes seems limited primarily the endurance work – specifically building aerobic base.
Because I know many of the athletes who use our programming simply don’t have heart rate monitors, and don’t want to bother getting one and learning how to use one – I’ve worked hard to develop programming systems and methodology which uses the energy system theory developed by endurance coaches, without heart rate monitors. For example, next Friday’s Operator Session is a 4-6 mile run, at a "moderate" pace – and "moderate" is defined as comfortable but not easy.
Another issue with HRM’s is to be used most effectively, the athlete needs to do a VO2 max, or lactate threshold test in the "mode" being trained. For example, elite triathletes have different heart rate training data for each event – running, biking, swimming. It can get really geeky, really fast.
That being said, on the Mountain Athlete side, we’ve done a lactate threshold test (where we actually draw blood and have the athletes wear a HRM for the test) for our ultra runners and randonee ski racers, and using that data, developed long training plans which were heart rate based.
In the strength and conditioning world, the most advanced programming is on the endurance side – and these coaches use HRMs.
– Rob
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QUESTION
I’m going to RASP here in a couple months and in your opinion should I use the Ruck based selection workout or the Ranger school workout?
– T.
ANSWER
I’m afraid both these plans may be a little intense for RASP, T. But, if you want to over prepare, I’d recommend the Ruck Plan. Another option would be the Afghanistan Pre-Deployment Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=83
– Rob
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QUESTION
I am emailing about the 6 week Afghan Program. I do not currently Afghan orders (I left there in 2011), but I am about to go for an Operator screening in a couple of months and want to be as prepared as possible. I unfortunately do not know much about the screening, except for the possible 18 mile hike through the mountains. Please let me know if I would be able to get this program
V/r,
– T.
ANSWER
Sorry Tim, you need deployment orders to receive the plan.
Also, the Afghan Plan isn’t appropriate to use for selection. I’d use either:
Ruck Based Selection Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
SFOD-D Selection Course Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=99
– Rob
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QUESTION
Rob,
Hello, my name is Joey and I’ll be a freshman cadet at Virginia Tech this coming fall and will be trying out for a “Special Operations –esque” Corps of cadets organization as well as maintaining a goal of entering the special operations community during my future military service. Due to these goals, I am very interested in the online coaching service for tactical athletes that you provide, however I currently practice Brazilian jiu jitsu, and will have other physical requirements (ie. intramural sports, military training, etc.) this fall, and am wondering what your thoughts are on whether or not your program would be able to be done effectively while participating in these activities or is only effective if it is the sole physical training in my life? Any help you can provide would be greatly appreciated.
Thanks for your time,
– J.
ANSWER
Our programming is no joke. Some guys can double up with other stuff, but you have to watch for overtraining. Based on your other physical activities, I’d recommend you use one of our Strength plans for your gym-based training. Grappling and sports will do wonders for work capacity and endurance, but not build strength. Use your gym time for this. I’d recommend following the Rat 6 Training Plan, and doing the sessions 2-3x/week. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
– Rob
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QUESTION
Two questions here Rob,
I see in your nutrition recommendation you say to stay away from carbs 6 days a week, yet you recommend fruit as well as carbs in your PWO shake. What’s the thought process here.
Second, I’m looking to use the operator program in conjunction with some Weightlifting (snatch and C&J, not globogym). Am I setting myself up for failure combining the two? They will obviously be broken up into different sessions.
Looking forward to starting your program. Thanks Rob.
– H.
ANSWER
(1) Not all carbs are the same. I’ll recommend a couple of books and leave it at that: "Wheat Belly," and "Why We Get Fat."
(2) The Operator Sessions are no joke, and in general, it’s a bad idea to double up. What I’d recommend is purchasing the Big 24 Strength Program, and using it’s methodology and progression and substituting in the Oly lifts of your choice. You’ll need three exercises, so one more in addition to Snatch and C&J. I’d recommend the classic Back Squat. Big 24 is no joke, and although it’s a strength cycle, it’s also the closest I’ve ever come to throwing up in the gym. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=36
– Rob
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QUESTION
Good Morning Rob,
My name is N. and I am an absolutely huge fan of what you have built in Military Athlete. To give you an idea of who I am, I am a 7 year Navy veteran and I currently serve in the CA Army National Guard. And come September my goal is to pass the Special Forces Readiness Evaluation and continue on to Selection in hopes to beginning a career in Special Forces. I’m also currently finishing up my personal trainer certification through NASM. My question Rob is, I could have swore in the past that I saw under the Programming Courses link on your page that you offered certification classes to become a certified MA coach. I haven’t seen anything regarding that in quite some time, so I was curious on whether you were still offering that, as well as the process of going about becoming certified. Is is only offered in Wyoming? Or are there any locations out in California? Again Rob, I truly am a huge fan, I absolutely love to brag about your programs and company. Keep up the awesome work!
Sincerely,
– N.
ANSWER
I’m Sorry N. –
Right now there are no plans to offer any more certifications or programming courses. I’m moving toward a mentorship/fellowship model for active duty military.
– Rob
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QUESTION
Hey Rob,
When I am home I have access to a very functional gym and really enjoy your programming when I am there to use it. It is hard to set up multiple stations when I am deployed or using typical fitness centers, since they tend to be very crowded and not set up functionally. Not all of the sessions demand it, but it is frustrating trying to get 4-6 rounds in sometimes when multiple stations or pieces of equipment are being tied up. Anything I can do to work around this or have you ever made a program that uses a more typical, one or two exercises at a time, routine? I know you have the Bodyweight Training program, but am concerned about losing strength, so wanted to get your take. Thanks for your time!
– K.
ANSWER
I’m aware of this problem, and consciously try to think through the programming so it’s easier on guys following along in crowded gyms. It might be a great opportunity to do one of our strength cycles. All are doable in a crowded gym. I’d recommend Rat 6 – it was super successful for us. Here’s the link:
Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
– Rob
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QUESTION
Rob,
I am a 25 yr old male in the last stages of the application process with both the FBI and the DEA, having just received a conditional offer of employment from the DEA. Some weeks ago I purchased your FBI Special Agent Prep Program to aid in preparing myself for their initial fitness testing.
2 quick questions:
1. I know that these tests don’t always reflect the actual day to day physical demands of working as an agent/operator for the these agencies. Once I am actually working would it be most appropriate to begin following the operator sessions on your site or a program more like the one you sell for patrol officers?
2. Right now I’m currently around 5’10" and 150lbs. I know I’m skinny and have a bias toward longer distance running, which I probably try to do too much of. What aspects of fitness are going to be most important for a career as a federal agent? Is there a good lean body mass I should shoot for?
– J.
ANSWER
Congrats on the DEA.
Answers ….
(1) I’m in the process of developing day to day programming for LE officers, but am not quite there yet. The Operator Sessions aren’t appropriate – the fitness demands for a soldier are different – heavier loading, more endurance/stamina, etc. The Patrol Officer program is a great place to start – it reflects what I feel is important for LE Officers – overall fitness, core strength, upper body strength and mass (for job performance and the intimidation factor) sprinting speed and stamina.
(2) You are way too skinny and light for your height. I’d like to see you at 175# minimum, and 185# would be better. You could be one of those hard gainers who will always struggle to put on muscle, but you should try. A good place to start is our Hypertrophy Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=35
Lean Body Mass? No more than 12% body fat , but I’m guessing you’re currently far below that right now. I suspect staying skinny isn’t a problem for you – putting on muscle is.
– Rob
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