QUESTION
Rob,
I am in the middle of the RAT 6 plan and am loving it. I have the Army Ten Miler coming up in a month and would like to add some running in my training. Can you offer any advice on how to arrive in DC prepared yet still making gains with RAT 6?
– R
ANSWER
You can complete our Run Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=104) concurrently with Rat 6. Make sure you do your Rat 6 session first, (AM) and run in the PM.
– Rob
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QUESTION
Hey Rob,
hope all is well. thanks for all the advice so far. back has improved a lot. had a diet question for ya. are no-calorie sweeteners like crystal light still kosher on the diet for MA? I know that in some research I’ve read that low-calorie sweeteners still cause a insulin spike like regular sugar, but I wanted to get your advice on it.
– M
ANSWER
I’ve read that too about low-calorie sweeteners. So I guess it’s best we don’t eat them … but, full disclosure – I’ll drink a diet coke and diet red bull. Sticking with the bigger ideas of the diet – esp. no sweet bread (the good stuff, cookies, brownies, donuts, etc.) is more important.
– Rob
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QUESTION
Hey Rob,
I just purchased your SFOD selection program. It looks pretty intense, and I look forward to going at it. If you have a minute, I had a few questions about the program.
Is there any detriment to overall programing goals or endstate if the rucks perscriped for the PM are conducted first thing in the mornings and the gym sessions conducted afterwards? This would be much more conducive to my schedule.
Also, I completed your more generic ruck based selection trainup around 2009. What are some of the key programming and goal differences for the SFOD specific program? Going into selection, I will tell you that my personal goal is the 18 mile ruck march in 3:00 – 3:10 hours. How will this SFOD specific program accomplish that better than the previous ruck based selection program?
Hopefully you can get back to me on these questions. Thanks for constantly putting out a great product for those of us whose physical fitness can mean the difference between life and death.
– C
ANSWER
You can ruck in the AM. In general, lifting first is preferred, but you do what you can do.
This program is much more "sport specific" than the 2009 program. There is much more rucking and running, it’s progression is at a much sophisticated and reflects the latest evolution of our programming, etc.
– Rob
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QUESTION
Rob,
Do you have any generic programs for military mountain teams? A combination of mountain and military athlete plans? If so, I’d like to purchase a digi-copy. Big 24 is still working like a charm when I use it. Thanks.
– S
ANSWER
I’d recommend you start with the Afghanistan Pre-Deployment Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=83
If you want sport-specific programming for mixed/ice climbing, I’d send you to the Expedition Mixed/Ice plan at Mountain Athlete: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=26
– Rob
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QUESTION
Coach,
First off, thanks for creating a great program in Base Fitness. It is liable to be my main fitness program for the foreseeable future. This latest work capacity cycle was awesome.
I recently saw the Q&A from D, when he asked about staying fit during work ups or in austere locations and found it to be most useful. I also intend to follow that same recommendations when/if my command sends me on these short one month missions around the Pacific Rim.
"If you do get some time to get to the gym, you can postpone that day’s bodyweight plan training session, and lift heavy in the gym – high weight, low volume – so set/rep schemes like 8×3, or 6×4. A total body, lower body and upper body exercise like Hang Squat Clean, Back Squat and Bench Press."
The quote above inspired a thought in me that I wanted to run by you. If I did get access to a gym like above I am considering something like a 1×1 followed by a 4×2 set rep scheme. The single would serve as the test for how I would weight the subsequent doubles (80-90% of the single). Just curious about what your thoughts on that scheme of sets and reps is for the scenario above?
Very Respectfully
– C
ANSWER
I’m not sure if by "1X1" you mean a 1 rep max attempt – but, I’m assuming you do.
In general – use 85-90% of your 1RM for 2 reps. This somewhat depends upon your training age – the longer you’ve been in the gym, the lower this percentage will be. It would be pretty difficult for me to do many sets of 2 reps at 90% 1RM of any lift for me – but new lifters can manage.
So – in the gym you could do this, for example:
1) Work up to 1RM Back Squat
2) 4 Rounds
2x Back Squat @ 85% 1RM
Instep Strength
If the first set is easy, bump up to 90% 1RM.
– Rob
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QUESTIONS
Hi Rob,
Just started this plan – our APFT is 6-weeks out so it should finish just in time. I have two questions for you:
1. For the run interval chart, should we be using our times from our diagnostic APFT results or our goal pace? I ran a 15:30 on my first practice APFT, but I need to run a 13:00 2-mile to ensure I get a 300 on the APFT (my PR is 12:48, but I haven’t ran in a long time). Which time should I use? If I base it off of my diagnostic, is it designed to get me fast enough for my goal pace? The splits seem kind of slow at the 15:30 pace range, so I was curious.
2. Since I am used to doing Crossfit, how do you feel about schedules rest days. The program is designed for 5 days on / 2 days off. I was thinking of doing 3 on / 1 off, 2 on / 1 off. Will I get the same benefit if I break it up like that?
Thanks,
– M
ANSWERS
1) Use your diagnostic APFT Results. The intervals are shorter, but faster than your test results. If they seem easy – I’d recommend re-taking the test.
2) Not sure. I’d recommend 5/2 so you don’t have to train on the weekend. This becomes a "burden of constant fitness" issue for experienced guys, and I like to leave their weekends free from scheduled training. Mine too.
– Rob
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QUESTION
Sir,
I am a member of the California Army National Guard. I want to tryout for SF and their next round of tryouts is in six months. With that being said I ‘am looking for a workout routine that will surpass the requirements and help me blow away the competition. I have the drive and the desire to achieve this goal but I need the help of someone that has more knowledge of what its really like. As I previously stated I have six months to prep for this, do you think this is enough time to get ready for this endeavor? Any information you can give me will be valuable. Thank you for your time and if I can be of further assistance my phone number is 510-999-1794.
Sincerely,
– T
ANSWER
In general, I’d recommend you begin with the "Start Here" tab on the website to get a better idea of our approach and what we do. http://militaryathlete.com/page.php?page_ID=52
Specifically, if you’re fit now, I’d recommend you begin with our Sandbag/Weightvest/Dumbbell training plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103)
Next, I’d recommend you complete one of our barbell-focused strength programs. A great one would be our Rat 6 Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
Finally, complete our Ruck Based Selection Training Program (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45) directly before your tryout.
– Rob
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QUESTION
Rob,
Wanted to drop a line to give you some feedback and ask a question.
1-The Q&A on the main site is great. While I dropped out of the Operator Sessions it was a great way to follow the evolution of your training.
2-I used your Ranger School plan (version 1) to get ready for Cadet Summer Training at USMA and train a friend to go to Air Assault. Given the conflicting demands I wasn’t able to follow the plan 100%, or even do the whole plan. I think my friend could have passed Air Assault, but he wasn’t able to get a slot. As for me I felt grossly over prepared for the summer, and I carried a lot of fitness throughout without working out much. I plan on using it again after my spring APFT in April/May.
3-I maxed my APFT again using you plan. My wife also did 3 weeks of the program with me. She started with a 20+min 2 mile. 4 weeks later she ran a duathlon (1 mile run, 13 mile bike, 3 mile run) and ran all 4 miles at a 9 min pace and finished 2nd in her age group. This is all only 6 months after giving birth. She was very happy she switched her training from what she was doing to the APFT program, and the results speak for themselves. Additionally, one of my peers worked out along side me for 2 weeks and he credits his performance to following the program for 2 weeks (he also maxed).
4-As a company tactical officer my company will field a Sandhurst team in the spring. I plan on purchasing your program to train the team (I’ll give them a hard copy so it doesn’t spread digitally). What do you recommend they do now to establish a base? Should I recommend they sign up for the Operator Sessions or do you recommend a plan to establish a solid foundation this fall?
I’m finally back into the Operator Sessions (a welcome change after 6 weeks of pushups and sit-ups). I went back to the last strength cycle (starting 5-20-13) because you were on the back end of the endurance cycle and I thought I needed to build up my strength foundation. I continue to see great results from your programming and when people ask me about fitness I always tell them about your website.
Respectfully,
– J
ANSWER
Thanks for the great note! Glad our stuff has worked for you!
4) A Team Leader subscription to the Operator Sessions would be best and cheapest – $25 total/month for the team and they could train together. Have them start with the most recent strength cycle.
Alternately, have your team do one of our strength plans together – I’d recommend Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
– Rob
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QUESTION
Sir,
I’ve had a lot of success using your programs in the past, especially training for the APFT and adding some strength to my naturally-skinny frame. I don’t feel confident enough for the Operator Sessions yet (still need to add some muscle, and not really confident at all when it comes to more complicated movements or olympic lifting), but I have purchased the Hypertrophy Program and plan to start it on Monday. However, I still need to stay in at least "270 shape" for the APFT. What would you recommend as far as incorporating some pushups, sit-ups, and 2-mile/sprint work into the program while still being able to bulk/add some muscle/strength?
Thanks for all the awesome work you and your lab rats do – it’s been a huge help.
– S
ANSWER
The Hypertrophy Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=35) is no joke. You’re going to be super sore at first.
Also – it’s just 4 weeks long. And, any running or extra work on top of the plan will dampen the mass gains you’ll get from it.
I’d recommend just doing the hypertrophy plan. Then you can go back to training for the APFT. Unless you’ve got an APFT assessment in the next 4 weeks, you should be good.
– Rob
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QUESTION
Sir,
I just finished up your 6 week patrol officer workout. I made good progress and enjoyed it. I am a FBI agent and was wondering what programming you suggest I do next. I am 5’9" and #165. I have been following your suggestions for nutrition, clean 6 days and cheat like a mother the 7th. I know you are planning on starting the law enforcement athlete programming, which I am looking forward to. In the meantime I wasn’t sure what to do. Thanks for the great programming and helping so many.
– T
ANSWER
My first recommendation would be to join the website and complete the Operator Sessions.
If not, I’d recommend a one of our work capacity-focused training plans. The Work Capacity Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=62) is gym based.
The Sandbag/Weightvest/dumbbell Training Plan can be completed without a gym: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103
– Rob
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QUESTION
Rob,
I’ve been following your Operator Sessions for close to two years now. I noticed you came out with the BUDs Training Program. What exactly does the training program consist of? Would it be smart to purchase the swim improvement program or is swimming covered in the BUDs program? Also, could you follow the BUDs program along side the Operator Sessions or is it a sport specific program to be followed by itself?
Thank you,
– D
ANSWER
The BUD/s program (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=57) is a sport-specific program designed to prepare guys for BUD/s. There is some gym-based strength work, but the focus is swimming, running, bodyweight cals, and work capacity. Here are the end of program goals:
The end of training goals are:
1. Competitive PST scores: 100 push ups in 2 min, 100 sit ups in 2 min, 20 pull ups.
2. Run 4 miles in 28 minutes
3. Tread water for 5 minutes with hands out of water and a 12lb weight
4. Swim 50m underwater
5. 100 Sand bag clean and press by volume (60lbs)
6. 10 rope climbs in 10 minutes
Swimming is covered in this plan – you don’t need the Swim Improvement Program also.
This program is designed to be completed alone. You won’t be able to do it concurrently with the Operator Sessions.
– Rob
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QUESTION
Rob,
I was checking out one of your installments with the sand bags in use.. Was looking into purchasing some bags for the firehouse, any product out there you would recommend?
– B
ANSWER
I designed our sandbags myself, and have them custom made. We offer them for sale through the website store. These are the ones we use and I recommend: http://mountainathlete.myshopify.com/
– Rob
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