QUESTION
Rob
Enjoy reading all your advice and doing your sessions. Working out and exercising is a itch that can’t be scratched. In other words working out is life. My question concerns the amount of strenuous activity that I put my body under compared to rest. I PT five days( typical line infantry PT) a week in which one is a ruck day, usually Thursday. Monday and Friday is a 5-6 mile run and Wednesday is sprints. Tuesday/Thursday is usually upper body push up/sit up improvement of some sort. When I get off work its to the gym where I do a majority of Olympic lifts with crossfit three times a week. After work Monday and Fridays, I am usually going home and resting but on the weekends I am back at it usually in the morning. Workouts in the evening and the weekends last about a 1:15 to 1:30. I eat very healthy and am 6’2 205. Am I over doing it? I am 29 and in the best shape of my life, is there any risk of injury if I continue at this pace?
– P.
ANSWER
Can’t answer that for you Pete. The human body is incredibly adaptable – and versatile, and durable. When I overtrain it shows up in my attitude first – like you I’m a gym rat, and love to train, and the times when I find myself dreading going to the gym also are a signal to me that I’ve overtrained and am close, and need to back down. Listen to your body. The work you’re doing now is less than what I’ve programmed for many of the selection programs I’ve built, and less than you’d experience at a typical selection. But you can’t do that forever.
In general – there’s this balance between training, and resting from training. The more fit you are, the more you can train, and the less you have to rest. But don’t forget, you don’t get in better condition by training. You get in better condition by resting from training.
– Rob
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QUESTION
Hi Rob !
First I want to apologise for my English because I’m french canadian. I want to go on the selections for the CSOR(Canadian Specials Operations Regiment) and I’d like it very much if you can help me to choose the right program. Should I choose the ruck-base program ?
Thank you very much
– S.
ANSWER
Yes S. – Ruck Plan. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
– Rob
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QUESTION
Rob,
Currently deployed looking for a new workout program. Did the Strength 357 and liked the pace and the structure of the workouts, liked the focus on olympic lifts with a little of the crossfit as well. I was wondering if you had any other longer workout plans structured similarly? Focused on olympic lifts with crossfit and core work as well. Also was looking to focus on endurance of Push Ups, Pull Ups, Sit ups with some emphasis on running and swimming, not entirely sure all that is achievable but was looking for those main elements. Wondering if you could help, was looking for a workout to get me through around 4 months of deployment. Thank You for you help.
Regards,
– B.
ANSWER
Options:
(1) Subscribe to the Operator Sessions
(2) String together several individual training plans. I’d recommend starting with the Body Weight Program, following it with Big 24, and then Military Athlete for CrossFitters – all available through the website store.
(3) If you want to go all in and include swimming, Do the USAF CCT/PJ/CRO Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=92
– Rob
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QUESTION
Rob,
First and foremost thank you for the programing you and your lab rats develop. I recently picked up with your operator sessions and have been doing them religiously for about 3 months. I’ve found that I excel at the sessions that include a lot of running or bodyweight work even in the weight vest, but I have a lot of trouble with longer stamina sessions especially when they involve heavier weights. I was wondering if that is an issue with my absolute strength, or with my "working strength" which you mentioned in a recent OpSession note. I am also wondering how I can remedy my problem.
I am not quite at your strength standards but I am working on it. My numbers are as follows:
Height: 5’9"
Weight: 175
Back Squat:295
Front Squat: 235
Deadlift: 365
C&J: 200
Bench: 255
Operator Ugly: low 140s
3 Mile: 21 minutes-ish
Would you recommend I keep plugging with the Operator Sessions or take a crack at one of the other programs you offer? I have about 4 months before I report to TBS and I plan on purchasing the USMC PFT plan a few weeks out so I can max my run times.
Thanks,
– D.
ANSWER
You’re pretty darn strong – I’m thinking it’s working strength, which means, just keep plugging away. We’re dropping into a stamina cycle soon so you’ll get lots of practice!! (Stamina cycles suck!! )
– Rob
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QUESTION
Rob,
I’m 5’7” and weigh 159 lbs. What do you think would be an ideal body
weight for me? Perhaps 165 lbs? Thank you.
– S.
ANSWER
You’re about there S. I’m 5 7" and weigh 159 as of this am.
– Rob
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QUESTION
I’m wondering if you have any packages for JTF2 selection as you do for
Ranger and SFAS etc.
Thanks,
– D.
ANSWER
I don’t D. I’ve seen the 2006 JTF2 pre-selection fitness test and training plan, but have not seen or been able to find anything on the specifics of the actual selection. I need more info about the duration/events in the selection to design a train up. If you have any info – I’d be happy to look at it.
– Rob
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QUESTION
Rob,
I am currently deployed on the USS SAN ANTONIO. The gym on the ship is not that great, but as Marines always do we brought some weights with us. We have bar, squat rack, weights, kettle bells and dumbbells. Can you send me some work outs to do. I have been working out with some of the guys that do nothing but crossfit and it seems like they are doing nothing but squats daily. I have gotten stronger, but looking for a better routine. I would appreciate anything you have.
– J.
ANSWER
I can’t send you a plan, but I can recommend one of the plans I’ve built. I’d recommend the Ultimate Meathead Cycle – it’s one of the most effective strength cycles I’ve designed. 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’m coming into the programming with a good level of absolute strength, but poor relative strength (bodyweight exercises) and endurance. If I am unable to hold a run pace for a full 3 miles (or 1 mile, at the moment), is there a better transition program to start off with than the On Ramp protocol?
Thanks,
– S.
ANSWER
No J. – I’d recommend the Bodyweight Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
– Rob