QUESTION
Good Morning Sir,
I’m curious as to whether you provide memberships to military, whether on an individual and unit basis. I received a copy of the Ranger Prep program, and it peaked my interests. I’m working on getting to a higher physical standard, in the hopes that when the combat exclusion clause is lifted across the military, I’ll excel at selection. Any help that you can offer would be greatly appreciated, and as I’ve not seen a program like yours before(either because you are unique or I live under a rock, I’m not sure;)), I’d like to explore that avenue.
V/r,
– S
ANSWER
We offer two main products.
1) Day to Day programming through subscription. These are our Operator Sessions, and available by following the links here: http://militaryathlete.com/pms/signup.php
2) Training Plans – both Base Fitness plans and sport/event specific plans – for example, many have used our Ruck Based Selection Training Plan (under "selections" successfully for SFAS. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2
If you've completed the Ranger School Plan, you should be good to start the Operator Sessions. If not, a great place to start our stuff is the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
I'm with you on opening up combat arms. I'm working with Female Marines for the IOC. Fingers crossed…
– Rob
***************
QUESTION
Rob,
I was wondering if you had any content or programming available for any soldiers who wanted to begin to get into the types of exercises and fitness. I've been in the Army for a little over two years now and my PT has always been decent but I have recently plateaued and gotten into a slump because of a high training tempo. I plan on making another attempt at SFAS in the near future but I wanted to improve my fitness before I go again. As of now, however, I really am wondering where to begin and if there is a systematic approach to getting to the basic level of fitness required to begin doing Operator Sessions and other programs you offer. Of there is an advice or material you have I would greatly appreciate it. Thanks.
– J
ANSWER
I'd recommend starting out with our OnRamp Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=87
– Rob
************
QUESTION
Rob,
I was recommended to your website recently after seeking advice on training for Special Forces Selection. I am currently due to start the 18xray program in August, starting with boot camp. Would you recommend the SFOD-D training package or are there other packages that would fit SF selection better? I have never really followed a program before because I felt like they have never been tailored to my type of training but yours seem to be very similar to the way I train. I have currently been training with very little rucking but with a lot of running and long endurance type workouts. I appreciate your time and advice.
Very respectfully,
– A
ANSWER
I built the Ruck Based Selection Training Plan specifically for SFAS and similar selections: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
– Rob
****************
QUESTION
Hi,
I'm looking at the different programs you offer and am wondering what the difference is between Military Athlete for Crossfitters and Mountain Athlete for Crossfitters. The description is almost identical.
Also, I'm a Navy Recruiter working with applicants who want to go into NSW/NSO (SEAL, SWCC, EOD, Diver, and AIRR) what programs may be most beneficial to them? They have passed the PST and are contracted, but need massive amounts of work on lower body strength and mobility. Some do workouts from "You are your own gym" but not consistently and with terrible ROM and form. Suggestions for workouts I can recommend for the to improve mobility, but also lower body and core strength, with minimal equipment (no bumper plates)
– C
ANSWER
The plans for Crossfitters are similar in general, but differ in specifics – the Mountain plan isn't loaded as heavy. You should do the Military Athlete for Crossfitters Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=63
For your recruits without gym access, I'd recommend first our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
Don't be fooled by "bodyweight" – this plan is no joke.
They'll need swimming too. Supplement the Bodyweight plan with our Swim Improvement Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=106. If the individual is fit, he could do the Bodyweight session in the AM, and swim in the PM. If not, he could alternate between the plans during training days.
– Rob
****************
QUESTION
Hi rob
Sorry to bother you but I was looking for you advise on which training programme would be best for me. I am looking to join the British SAS reserves which I'm sure you know what the selection is like a lot of rucking over hills. I am open to any of your suggestions or being a labrat for you any advise would be much appreciated.
– M
ANSWER
From what I understand, selection for the SAS reserves is spread out some, and not quite as intense as the selection for SAS.
If so, I'd recommend our Ruck Based Selection Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
If I'm mistaken, and the reserve selection is the full on deal, I'd recommend our SFOD-D Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=99
– Rob
***************
QUESTION
Rob,
Nice work with the BRC Prep plan! It has been a great program so far! Now that my buddy and I are a little more than 2 weeks out from the competition, I wanted to ask you about 2 main things…1) nutrition in the next two weeks and during the competition and then 2) pacing/plan of attack for each event during the competition. Do you have any specific recommendations based on your feedback from past teams? Also, for the extended 20-25 mile movement with ruck, should we run at all during it or just grind steady and hard through it and run downhills?
As always, I appreciate your feedback and what you provide us!
– J
ANSWER
1) Event Nutrition – I would have hoped you'd have gotten this dialed as you worked through the mini-events in the plan? Sounds like you didn't, and this is ideally something you don't experiment with during the comp. So I'm not sure what to tell you here. In general, your science-food options are gels, electrolytes, and perhaps a protein-enhanced hydration. Think carbs and fat, with a little protein. Experiment with this during these last two weeks.
2) Running during long ruck movements – I don't have any feedback on this from others who have used the train up. In general, think pace, not whether or not you're running. Don't run if you're making good time and don't necessarily need to. In general, a good approach is to use a run/walk interval, like run 3 minutes, walk one, for the entire distance. You could also add in running the down hills.
Good luck!
– Rob
*******************
QUESTION
Rob- My training partner and I currently are using Wendler 5 3 1 program and have made great strength gains. We do this program 3 days a week Tues Thurs Sat set up. We both work in law enforcement, I am a defensive tactics instructor and he is a member of a tactical team. I also train Brazilian Jiu-jitsu 2-3 times per week on the days we don’t train together.
We are looking to transition to a another training program that doesn’t diminish the strength gains we have made, but that combines strength and conditioning together. On a selfish note I need a program that does not crush me to the point where I can’t recover to train Jiu-Jitsu.
Any help and guidance would be appreciated,
– V
ANSWER
Earlier this year we started programming for Law Enforcement Officers at www.leathlete.com. We are programming for two general types of LE officers there: (1) SWAT/SRT, and (2) Patrol/Detective.
My first recommendation is for you both to do the SWAT/SRT sessions. These are not just strength-focused like the 5-3-1 program. They include total body strength, but also train fitness attributes I consider important for SWAT/SRT guys – upper body mass/strength, core strength, explosive power, work capacity and sprinting ability.
Will these impact your Jiu-jitsu work? Possibly – it depends somewhat on your overall fitness, and the session you'd double up with that day. One option would be to replace my session that day with your Jui-jitsu training.
Another option would be the Busy Operator Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=112
These sessions are short, but intense, yet still cover strength, work capacity and endurance.
– Rob
*************
QUESTION
Hey Rob,
I am just finishing up the Navy Pst plan. Here are my results:
2/17/14
Swim: 7:55
Pushups: 49
Situps: 64
Pullups:14
Run: 12:26
4/17/14
Swim: 7:33
Pushups: 64
Situps: 75
Pullups: 12
Run: 11:00
Ill be testing again sometime next week. My question is should I keep cycling through this program until I get the scores I need for Seal Contract? After I get the contract what should be my next program? I'd assume the bud/s prep just before shipping but what about before that? I was thinking the endurance program to help my running out. I cut out barbell work as I am still losing weight( 235 to 223 currently, goal is 205). They say you typically run 55+ miles per week with 4 mile timed run once per week. I don't want to make just the minimum times, I'd like to at least be semi competitive.
Anyways thanks for the great program. I will be suggesting it to others who need some help.
– C
ANSWER
I'd recommend taking a break from the PST Plan and doing the Bodyweight Training Plan now: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96, in the am, and add in some volume, moderate-pace running in the PM …. – 4-8 miles.
Running – make sure your form is solid. POSE Running or Chi Running go over basic running form – lean, forefoot placement, cadence/turn over – form changes can make a huge difference in your running performance.
Then repeat the PST Plan.
Yes – prior to BUD/s, complete the BUD/s Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=57
– Rob
***************
QUESTION
Hey Rob
I'm interested in becoming a clearence diver for the Australian navy and there fitness test is to run 2.4 km in 9 mins or under, 50 push-ups, 120 sit-ups, 18 chin ups and swim 500 meters with fins in 9.15 mins or under. What program do you recommend for me to use to smash the fitness test.
Thank you in advance
– M
ANSWER
The USAF PAST training plan is just about perfect for you. You'll want to do the swim assessment in fins: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=94
– Rob