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Preparing for Ranger School With 11 Weeks Until January
Athlete:
I am expecting to get a slot to attend Ranger school around January with a 3 week long pre ranger program directly beforehand. I do not have a set date yet. Once I have my date I am planning to start the 8 week Ranger School program. In the mean time what do you recommend for programming? I do not have enough time to do a full Greek hero or virtue series plan.
Rob:
By my count you have 11 weeks until Jan 1.
Here’s what I recommend:
Weeks Plan
1-7 Valor
8-14? Fortitude
Train Fortitude until you get 8 weeks out …. then start the Ranger School Training Plan the 8 weeks before you report for the 3-week pre-Ranger course. Email back if you end working all the way through Fortitude and still haven’t started the Ranger plan. Excited for you!
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Building a Functional Fitness Program for Counter-Poaching Rangers in Africa
Athlete:
Rob, I wanted to personally thank you. Your workout programs, specifically the kettlebell and Ultimate Meathead workouts, help me get through a tough Afghanistan deployment in the Marines. After my military time, you helped me out again with a bodyweight training program that I shared with my NGO coworkers at Nuru International who were working in austere environments throughout Africa.
I’m currently supporting an NGO called XXXX that focuses on conservation in Zimbabwe, Mozambique, and Botswana. Their rangers conduct counterpoaching efforts through long patrols through the reserve areas. The rangers are women from the local rural communities which are impoverished on average. They have a history of under nutrition and limited physical fitness experience (aside from the requirements of rural living).
We’re looking to develop a holistic training program to ensure the rangers can conduct daily long-range patrols, with load bearing vests, weapons, and backpacks, sustainably over several years. We have two questions:
- Which of your existing programs do you recommend?
- Do you have any interest in future discussions on how to create a tailored functional fitness program? Our Senior Director of Programs, Kurt Steiner (cc’ed), can provide finer details on the specific fitness requirements.
Thank you for your time. Much appreciated.
Rob:
What’s the terrain? Flat, open country? Rolling, timber/brush hills? Mountains/Alpine?
Limited equipment, correct – likely just bodyweight and ruck?
Athlete:
Not sure if it affects programming, but all the rangers are women.
Rob:
Foot patrols? Any idea on mileage per day?
Athlete:
Yes, to foot patrols. We’ve expanded our preserve area recently. Our goal is to build to a level of fitness where the rangers can patrol up to 15km a day while conducting their patrolling tasks of: tracking spoor, reporting on flora and fauna, handling human/wildlife conflict, and engaging with poachers.
Rob:
So they’ll have time on duty to train?
Equipment? – Pull up bars? Sandbags? Anything else?
Athlete:
Sharing the document we put together on our fitness program. We’re currently limited on equipment but are working to improve that. Yes, we will program in fitness time into the ranger’s operational schedule.
We’ve recently implemented a program of set patrol schedules, balanced against time at base where the Rangers are both on 30 minutes notice to move, and continuously conducting skills maintenance and refresher training. We can now plan their time, and PT programs, better than before.
We’ve also started discussions on designs for a bodyweights gym facility that will become standard, and installed at each base. The help and advice you can give us will inform this design and what it should have. It’s essentially a blank slate (even in the wider conservation field) and we want to establish a best practice.
Rob:
The place to start is with an assessment.
Writing the assessment will make you focus on the actual fitness demands and identify needed equipment.
One issue will be developing a fitness culture … my advice would be to make both the assessment and the initial programming limited equipment (sandbags/bodyweight/ruck) for the first year at least. Develop the culture, then decide if you want to invest in equipment.
So equipment-wise you’ll need 60# sandbags, pull up bars, and rucks with 45# of load. Ideally the rucks are set and ready to go for training so Rangers don’t need to use their own rucks. I have an in with GoRuck and they might help with equipment.
My Quick 4-event Assessment Thoughts:
1) Max Rep Sandbag Burpees in 2 Minutes @ 60# (upper body press, chassis integrity, work capacity) – athletes can stop and rest if needed – just keep working for 2 minutes. More functional than push ups.
2) Max Rep Strict Pull Ups (no time limit)
3) Max Rep Sandbag Getups in 5 Minutes @ 60# (leg strength, chassis integrity, work capacity)
4) Endurance … for Time:
500x Step Ups @ 45# Ruck + Weapon @ 12″ Step
Ruck Run 5k, Flat Course
Athlete:
Thanks for this. This is a great start point. We’ll keep you updated as we evolve our physical training program across Zimbabwe and Mozambique.
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Rebuilding Strength, Mobility, and Durability After a Long Break
Athlete:
I’m looking for guidance on which training plan to start with and how to scale it. I used Military Athlete during my special ops days (2009–2012) and really valued the balance of functionality and perceived randomness in the programming. I’m now rebuilding my base after several years in desk-heavy leadership/diplomatic roles and want to approach this intelligently rather than break myself trying to relive my twenties.
Current:
– Active-duty Air Force (22 years), currently serving as a defense attaché at the U.S. Embassy in Papua New Guinea
– 6’5″, 260 lbs; low muscle mass and carrying the classic “desk job” build
– Active weekly with ultimate frisbee, tennis, and hiking, but overall deconditioned
– Rounded shoulders, tight hips, and poor posture from years at a desk
Background:
– Former USAF Special Operations (2004–2012)
– Grew up hiking Teton Pass for free turns in the 90’s, national level amature motocross racing, and backcountry snowmobiling in Island Park
– Cyclist (150 miles/week) from 2018–2022
– Medial meniscus removal (2017), both shoulders with reduced ROM and partial tears, limited right ankle mobility, mild L3–L4 herniation
None of these cause daily pain, but they warrant some caution with load and volume, especially in the first couple months. I’m fine pushing through discomfort; I just need to pace connective-tissue load intelligently.
Goals:
– Rebuild strength, mobility, and durability to hike, ski, and cycle into my 70s
– Improve posture and joint health
– Trim body fat and add sustainable muscle without overuse setbacks
Could you recommend a plan or a sequence that best fits this profile, and any scaling guidance for the first 6–8 weeks?
Appreciate the time, and it’s great to see how far MTI has come since the Military Athlete days.
Rob:
Any equipment limitations?
No training now, correct? Just recreation like tennis, hiking – correct?
Athlete:
Correct — no structured training right now, just weekly recreation (tennis, ultimate frisbee, hiking, and golf (walking, no riding on a cart)).
For equipment:
– Embassy gym: basic setup with squat rack, barbells, dumbbells, cable machine, rowers, and standard cardio gear. No sandbags, sleds, ropes, or other functional implements.
– Home setup: yoga mat, foam roller, resistance bands, and a gravel bike on a Tac-X trainer.
Appreciate the quick response and your time.
Rob:
Training? Start with the Bodyweight Flow Training Plan. The bodyweight work in this plan automatically scales to your incoming fitness, and increases in intensity as your fitness improves. The plan includes a 3-Mile run assessment and follow on threshold 1-mile intervals. Run/walk the assessment if needed – and the intervals, but put in the mileage.
Bodyweight. At 6’5″, my Ideal Bodyweight for you is 210 pounds. Losing 30-50 pounds will help everything – speed, movement, and joints – low back, ankles, knees, hips, etc. Getting down to 210 will make a huge difference.
95% of fat loss is diet related. You can’t outwork a shitty diet … and at 42 your metabolism has slowed significantly from your 20s and is still slowing. Cut all sugar, including from condiments, all fruit (lots of sugar in fruit), and all bad carbs (bread, rice, tortillas, potatoes) … and you’ll shed weight. Significantly increase your consumption of protein. Here are our Nutrition Guidelines …. eat clean and you’ll shed fat.
After Bodyweight Foundation I’d recommend the plans/order in the Busy Dad Full Gym Training Packet or a subscription to our Busy Dad Full Gym Programming Stream.
For the busy dad programming you’re going to need a 60 pound sandbag. We sell these, you can find them on amazon, or make your own. Be resourceful.
Questions?
Happy to hop on a call if needed.
Athlete:
Thanks again for all your help. I took a deep dive into nutritional changes, made a transitional meal plan to use up what I have, but got within 10% of your guideline for a few weeks to get through the pantry. Also purchased a sand bag and the bodyweight flow plan to get started. Enjoy the fall weather, I sure miss this time of year in Jackson.
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Modifying Heavy Lifts Without a Squat Rack for LEO Academy Prep
Athlete:
Hello Coach, after almost a year in the LAPD application I hope to be going into the academy in a couple of months. So I am going to be doing a second round of the LEO academy plan. However, this time round I don’t have access to my squat rack so I won’t be able to do heavy lifting on the bench press and squats. I could do light barbell or kettlebells (I have upto 55lb on KB.) What would you recommend replacing the heavy lift days (bench press and back squat days) with light
BB, or KB bench press and squats and how would you structure it?
Rob:
Bench Press? Skip the 1RM and do 6 Rounds of 8 Reps of Kettlebell Floor Press – Increase load rapidly until 8x is hard but doable.
Back Squat? Do Kb/Db Front Squats, and also do 6×8 Reps with KBs or DBs.
Athlete:
Awesome, thanks for the info and quick response!!
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The Line Between Fitness and Technique: How to Train Each Efficiently
Athlete:
I just read your most recent post about programming. In that article you mention “In the end, we learned this: training technique in the gym is inefficient, and training fitness in the field is equally inefficient. The job of the strength and conditioning coach is to get the athlete to the field, mountain, fireground, or battlefield with enough mission-direct fitness to allow them to focus on technique. Our job is to make sure fatigue isn’t the limiter.”
It sounds like you have thoughts/principles for training technique/skill which are different from training fitness.
Can you elaborate? What are the differences? I’m asking because I train others as well and I’m always looking to learn more about being a better skill trainer.
Rob:
A great example is skiing.. Balance for these unique sports is a technical skill – and some personal trainers use bosu balls, slack lines, standing on one leg juggling and similar stuff to train skiing/surfing “balance.”
I did a little of this early on, but quickly decided that transfer to the slopes/surf was doubtful … so what we were really doing was burning valuable fitness training time to improve the athlete’s juggling skills – dumb.
For skiing, leg lactate tolerance and eccentric leg strength and strength deterrence are the primary fitness demands – and our current dryland ski programming is dominated by two exercise protocols that hammer these again and again over 6 weeks. When the skiers finally get to the slopes around December 1, their legs will be tuned up, and this means they will be able to ski more days in a row and longer each day … and this is the time for them to kick out the technical “rust” from the off season.
Similarly, some athletes say the best way to train for skiing is to ski. But skiing to get fit for skiing is expensive and inefficient. You have to drive to the resort, get your ticket, wait in the lift line, ride to the top (by this time you’re already 1-2 hours in) then consiously ski down – ideally on a groomer turning as much as possible – and stopping frequently for fatigue. Soon they are fatiqued, and either need to quit or their technique goes to shit and all technical improvement ends.
Overall it will take several hours to get in the focused work we can do in the gym in a 45-60 minute training session. Gym-based fitness training, if done correctly (short warm up, then hammer specifically), is super efficient at training fitness.
Another example we’ve seen is climbing (rock and ice) fitness. Rock climbing’s primary fitness demand is finger and grip strength and strength endurance. MTI’s programming is laser focused on improving these with basic, simple, hard progressions (like dead hangs from a campus board). There is a lot of technique involved in rock climbing and having athletes with good finger/grip endurance again allows them, when they get to the climbing or bouldering gym, to work on technique and not be as limited by their grip failing.
On the tactical side, an example is stress marksmanship. When I started developing our Range Fitness system, the fitness events prior to shooting were elaborate and hard – barbell thrusters, sandbag getups, kettlebell swings, etc. Soon Iearned that training fitness at the range was stupid … and that it took just a couple short sprints our burpees to raise the heart rate enough to impact the fine motor skills of marksmanship. Add in other stressors like a time limit, ammo limit, and required hits on target to meet the standard and the “stress” needed to train stress marksmanship was evolved. No more bringing bunches of equipment to the range. This didn’t look as cool on video, but was much more efficient, and we could could train stress marksmanship in 90 second events, vs. 10+ minute events using all the equipment and complexity.
Every once in a while I’ll find a way to train both fitness and technique efficiently. For rock climbing, the V-Sum is one example that we’ve had great luck with. It trains both for climbers. For kayakers, we’ll take them down to the river in the spring and make them do paddling intervals against the current and/or paddle across the river into the current and do 2 rolls each direction. Mostly fitness is being trained, but there’s technique there too.
However, if there’s any doubt …. focus on fitness.
Athlete:
Just to be clear, then the best way to train technique is as close to real world conditions as possible. And you can get a lot of it in, IF you already have mission specific fitness.
So for skiers, get mission specific fitness, then go to the slopes. Or for police officers, get mission specific fitness, then go to the shooting range. Or for rock climbers, get mission specific fitness, then get on the rock face.
Rob:
Another example is a CQB Shooting Course – all day for Tactical athletes in kit, and a shoothouse, doing lots of lunges … unfit guys going in will last a day, maybe, then the next day be so smoked they will stop learning anything from the course.
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Preparing for a High-Threat Overseas DSS Assignment
Athlete:
I’m now preparing to go on my first overseas tour with DSS in a high threat country. I’ve fallen off in fitness a bit (no excuses—I fully own that as my own lack of discipline while being in long term non-DS training).
I have used your plans over the years as I’ve changed careers and to pursue outdoor goals (used your Wildland programs to prep for fire seasons, did a GC rim to rim relatively easily following your program—we were planning to go R2R2R but had to call it because a member of our group had a medical issue—I fully believe I could’ve successfully completed the full distance though if we hadn’t had to call it, and I prepped for the DSS PRT using your program).
I’m curious what you’d recommend for our overseas work as we have such a varied job—stateside our job fits normal fed/detective work…overseas in a high threat country a really bad day could resemble combat arm demands, even though most our days are basically a desk job with occasional equivalents to a detective/patrol officer.
I have ~3-4 months until I get in country. I’m currently 5’9 190lbs (I was at 200 and have dropped 10lbs over the last month through fixing my diet and rucking, but I realize I still need to lose another ~15-20lbs and should get back to job specific training). What plans would you recommend for the next few months leading up to getting in country? And beyond that, once in country? In country I will have access to what sounds like a relatively robust gym.
Once in country, I’d like to get to the point I can be doing one of your daily programming streams, whichever one makes the most sense for our job demands.
Thank you for what you do—your plans have successfully prepared me for completely different jobs and events. They clearly work.
Respectfully,
Rob:
How fit are you now? Ready to hammer or need a gentle onramp?
What training have you been doing, specifically? Days/week?
Athlete:
I’d like to say I’m ready to hammer, but from reading a lot of your Q&A over the years it seems like you generally recommend one of the on-ramp programs vs trying to do a “normal” plan and having to significantly scale things (and I think I’d be scaling things.)
Again, no excuses…I haven’t lifted in almost 6 months. I’ve been pretty much exclusively rucking the last couple months 3-4 days a week, but nothing besides that and some hiking on the weekends.
One complicating factor, I don’t have access to a full gym at the moment—I’d describe it as a very well equipped hotel gym, but it doesn’t have barbells/racks (smith machine only). Those factors had me thinking body weight on ramp or traveling agent plan (I’ve used that while traveling in the past) might make the most sense—defer to your guidance, of course.
Rob:
Now? Bodyweight Foundation.
Then, move on to either the plans/order in the Spirits Packet or a subscription to the Daily LE Patrol/Detective Programming Stream.
Both of these are base fitness for LE Officers/Detectives – which best fits your job. Both also include upper body hypertrophy – which will help with deterrence.
The issue overseas might be equipment. If this is an issue email back and I’ll recommend limited equipment alternatives.
Athlete:
Thank you, Sir. Appreciate the guidance as always.
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Ranger School in 13 Weeks: What to Do Now
Athlete:
Hello, I have ranger school in 13 weeks. Didn’t know what I should be doing in the meantime before I start the Ranger School v6 plan?
Thank you
Rob:
Now? Weeks 1-5 of Fortitude.
Then, 8 weeks out from reporting, complete the Ranger School Training Plan.
Good luck!
Athlete:
Copy that, thank you Sir.
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Carnivore Diet: 6 Months In – Results and Lessons Learned
Athlete:
In your recent Q&A you answered a diet question for someone and you spoke about a recent change for yourself to the carnivore diet.
Is this an experimental change that is a temporary diversion from the paleo style
You’ve been on for a while or are you full stop all in for carnivore?
Either way, I’m interested in the results you’re seeing from the change. Body composition, performance, general overall feeling, etc. I know it’s not too far off where you were, but I’m sure there were some obvious changes.
Thanks for what you do!
Rob:
I’m 6 months in.
Cut 10 pounds of fat right away and I was fairly strict / clean prior.
Didn’t experience any issues … no diarrhea, low energy or other issues others have reported.
No impact to training/performance that I can discern … ie endurance and work capacity haven’t changed. I must be full Keto / burning fat for these events. I get most my fat (I assume) from heavy whipping cream I put in my coffee. The only vegetables I eat from time to time are pickles. No fruit, bread, potatoes, rice, etc.
Most days I eat 2 meals/day – big meals, but just 2. I still crave sweets and use diet coke and splenda in coffee to address it. These work for the most part. Once every 3-4 weeks I’ll drop off the wagon and eat a bowl of ice cream or cereal … oh well.
Overall, I feel much better and move better. Joints seem a little better (esp. knees) – but I still have joint pain (I’m 57). Better movement could be just because of the drop in weight. My goal was to get down to 150 pounds (I was 145 as a college freshman), but can’t seem to break 155.
No caloric restriction – I eat until I’m full and if I’m hungry, I eat some more meat.
It can be expensive – esp. beef these days. I seem to rotate fairly well between beef, chicken and pork. I’m not a fish guy. Tri tip, flank steak and round steaks or ground beef to keep the costs down. For condiments I use sugar free bbq sauce and A1 steak sauce.
I don’t supplement with electrolytes, but do use salt. I also take a multivitamin daily – just for peace of mind so I don’t get scurvy!
I haven’t missed food variety much – but I’m unusual that way. I’ve never been a foodie.
Overall, for older guys or people who really suffer with weight loss, it’s an option. However, I don’t recommend it for people in their 20s – 40’s: food variety is part of living a good life and if your metabolism is burning hot when you’re young, enjoy. Problem is for me that my diet never changed, but my metabolism slowed and thus the same diet resulted in weight gain.
Athlete:
Thanks for that feedback. It was good to hear some real information that wasn’t part of social media and from a perspective of a mountain athlete.
I appreciate the input for age as I have a huge influence on my teenage son, but also know I need to do something to get diet dialed in the right way as aging and a military career are starting take their toll on joints.
Are you planning on publishing a mini study on it or providing guidelines like you have for yourself site before?
Thanks again, Rob. Significant insight.
Rob:
We have … see below.
No Carbs, No Cravings, No Pain: 30 Days on the Carnivore Diet
Can You Lift Heavy Without Carbs? A Closer Look at Carnivore Diet and Strength Training
The Carnivore Diet for 35 Days: Weight, Strength, Digestion, and Energy Changes
35 Days on the Carnivore Diet: Performance, Energy, and Health Changes
– Rob
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Year-Round Training Plan for LE Athlete With BJJ and Multiple Events
Athlete:
Looking for some help planning out a yearly training plan. I train BJJ 2x a week and am currently working through the action hero series, but not sure how to work in event specific training.
My yearly schedule looks roughly like this:
Winter: Strength/Hypertrophy focus
May/June FBI SWAT PST
Memorial Day – Murph
September/October – FBI SA PFT
Thanksgiving – Turkey Trot 5k
How would you recommend balancing BJJ while adding in some specific prep for the above events?
Rob:
You’re an LE Athlete if I remember correctly?
If so – you can safely focus on one element for 6-8 weeks, but then need to get back to multi-modal, mission-direct programming (base for us) to not lose too much.
The Action Hero Series does this well.
Event-Specific Training?
This all depends on how important event-performance is for you. If it’s important, than ideally, in the 4-8 weeks before the event, you’ll drop out of base fitness (Action Hero), and do an event-specfiic programming into the event, then go back to base fitness post-event;.
Winter? Ultimate Meathead
FBI SWAT PST? FBI SWAT PST Training plan the 4 weeks directly prior to the event.
Murph? Crossfit Murph Training Plan – the 3 weeks directly prior to the event
Thanksgiving? No need to train for a 5K unless you want to really push it. If so – 5 weeks before the 3-Mile Run Improvement Training Plan or, even better, the Max Effort Strength + 3-Mile Run Training Plan 7 weeks prior. .
So… programming wise, you’ll bounce back and forth between Base Fitness Programming for LE (Action Hero, Gun Maker Packet (SWAT/SRT), Spirits Packet (Patrol/Detective), and event-specific programming. How serious you take the events is how much training you’ll do ahead of time.
Understand that when you do MTI event-specific, or fitness-specific programming it is very focused – and will lead to rapid gains and you’re best performance for that specific event. However, as a result, other mission-direct fitness attributes for your job (LE) will decline (endurance during hypertrophy for example, or max effort strength during Murph). This is why it’s important to come back to base fitness programming.
MTI’s base fitness programming is designed to prepare you for 90% of your job-specific fitness demands.
As well, it’s my opinion that you should train for your job, first. Some tactical athletes put their job-specific fitness second .. . for example competing triathletes or ultra runners, or bodybuilders, or power lifters or BJJ competitors – who are also first responders or soldiers. It’s okay to step out of multi-modal, mission-direct fitness for a cycle or two to compete or complete one of these events, but they you must return to base fitness to address the areas neglected during the event-specific training.
Athlete:
Wow, thanks Rob, much appreciated! And yes, I’m an LE athlete on a part time SWAT team.
My only follow up is for the 5 day/week plans, how would you suggest working in BJJ? Treat them similar to the action hero plans?
Thanks again,
Rob:
It depends upon how much Bjj takes out of you. Alot? Then replace that day’s plan session with Bjj and push the schedule to the right. (Don’t skip the plan session, just do it the next day).
Not much? Do 2-a-days.
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14 Weeks to Ship Date With an Option 40 Contract: How to Prepare
Athlete:
I am shipping out on January 13th, heading to Ft. Benning. I am 11x and have an option 40 contract in order to go to RASP. I have about 14 weeks till I ship out. Where do you suggest that I start? I noticed the RASP training program is suggested to be completed right before entering RASP. I am not sure if that will be an option for me. I don’t know how long I will have after OSUT before starting RASP. I have heard some guys only get a 4 day break before starting RASP, but I am not positive about this. I appreciate any help you can give me in this area!
Rob:
You have 14 Weeks. here’s what I recommend:
Plan Weeks
1-6 Fortitude (Do weeks 1-5, then fast forward to week 7 in this plan – to shorten it to 6 weeks). Start now/today.
7-14 RASP 1&2 Training Plan – Complete this plan the 8 weeks directly before reporting to OSUT.
Questions?
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Breaking a 5-Mile Plateau Before Civil Affairs Selection
Athlete:
I said I was going to come back in your cancelation question email and I’m back.
I have 8 weeks to prep for Army CA Selection. Long story short, I’m going back for round 2 after getting dropped on my last go around. I am ready to rock other than my 5 mile time. I’m at a 44 min 5 mile and I’m struggling to break the plateau. I’m 28, 205 @ 6’ 1”.
I am doing 2x days. I’m doing lots of zone 2 right now but feel like my assessment times aren’t dropping. If anything they’re getting worse. I’m doing lots of body weight stuff from some of your older plans I used in collage like leg blasters etc.
Any advice on a recommended plan would be appreciated. I tried the CAAS plan before the last go but I don’t have the equipment for it and my local CrossFit style gym is under Reno.
Thanks for your time.
Rob:
Civil Affairs Selection and Assessment Training Plan.
Zone 2 isn’t needed now. You need threshold work to peak for selection. This is what the plan does.
I’m not sure the equipment issue – unless it’s sandbags. If so – make one yourself and take it to the gym. This is what others do.
– Rob
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6-Month Prep for 18X Green Beret Path: Where to Start
Athlete:
I just subscribed to the Athlete Subscription and want to get started right away on training. I plan to enlist as 18X within the next 6 months. I am a firefighter with a strong foundation of physical fitness and elite levels of strength although my running and rucking needs some (a lot of) work.
There are so many options for training plans and I don’t know where to start or what plan to follow.
Please offer me some guidance on what plan to follow that will give me the absolute best chance at successful selection and achieving my dream of being a Green Beret.
Rob:
Since you don’t have a set timeline, start working through these plans and order. All together this is 52 weeks of training.
After you enlist and get vision on the schedule, pls email back and I can modify to adapt to your timeline.
Weeks Plan
1-7 (1) Military On Ramp Training Plan – Establish base fitness for the follow-on plans
8 Total Rest
9-15 (2) Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
16-22 (3) Big 24 – Barbell based, total strength
23-29 (4) Fortitude – Gym based strength, distance running and rucking
30-36 (5) Valor – Gym based work capacity, short, intense running and rucking intervals
37-43 (6) Resilience – Gym-based Strength, Chassis Integrity, Heavy Rucking and distance running
44 Total Rest
45-52 (7) Ruck-Based Selection Training Plan
Questions?
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