QUESTION
Ok, I have finished Bodyweight 1 and feel great since I am on my way back from ATV Injury to Shoulder. I am interested in improving Run, losing a few pounds, and continuing the Bodyweight type workout for 1 more month before I think of hitting the weights to prevent further injury. I purchased the Bodyweight 2(BW2) and 4 week run improvement and thought I could do them together but after I looked closer there is no way. So what do you recommend? Should I cut all the runs out of the Bodyweight 2(BW2) program and inject the 4 week run program and drive on? Also, day 1 BW2 was too easy, didn’t get heart or sweat going so am I allowed to add reps? THX Rob.
V/R
– J
ANSWER
Do the programs in conjunction, but alternate days. BW day 1, Run plan day 2, etc.
The BW plan is progressive … stick with the programming.
– Rob
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QUESTION
Hi Rob,
I've recently bought your SFOD-D selection plan and I really like what i'm seeing, however due to the particular course i'm attending and my mma training I could really do with some advice on modifications.
A bit of background first. I'm training for British SAS reserve selection. This is modeled closely on the regular selection and essentially consists of every other weekend spent doing ruck marches on the Brecon beacons for 4-5 months before joining the regular selection for "test week". The timings on the core marches are a bit more lax for reserve selection (most averaging 3-3.5km per hour as opposed to 4-4.5km per hour for the regulars) however the routes are identical. Assuming this is passed the course then progresses to continuation phase which has more of a tactical aspect however for now I've been advised to just focus on getting passed hills.
Currently i'm a student with no military experience and am 18 weeks out from the course start. To prepare I've been following various power lifting programs along with running for just over 2 years. I've hit a 215kg(473lb) deadlift, 140kg squat(308lbs) and 100kg(220lb) bench, along with a 58 minute 8 mile run. All at about 93kg(205lbs) and 6ft 5. However in the past few months I've transitioned to doing muay thai and bjj training for 10 hours a week as well as following Pavels simple and sinister program (10×10 kettlebell swings and 5/5 getups every day, all done with a 24 at first although I've transitioned to a 32) and doing a very long (3-4 hour) trail run once a week.
With selection fast approaching i'm trying to make my training more specific to the course (namely lots of rucking) and the delta selection plan seems the best way to do it. I am a bit worried however about simply throwing the plan in on top of my martial arts training, not only due to general fatigue but also the fact that doing a lot of grappling is very hard on the joints and tendons, especially in my upper body.
With this in mind I was wondering how you would re structure the program. I really want to keep the rucking sessions (including the stepups) and the run intact however i'm concerned about the apft session and the strength session.
Would it be advisable to drop the Cals part of the Apft sessions (although keeping the 800m intervals) as I'm doing a lot of body weight stuff in my mma training? Especially considering that there's no formal assessment for body weight strength on the course i'm attending.
My concerns about the strength session are mainly based on my experiences with crossfit style barbell circuits, namely that they beat the shit out of my joints (partly due to poor mobility, however due to being 6ft5 and about 50% femur my levers for thrusters and front squats are terrible). Since my joints are already hammered from mma would i be loosing much by doing a kettlebell based strength session instead? Maybe kettlebell clean and press ladders and goblet squats followed by swings like the heavy session from Pavels program maximum. Whilst I hate to question the program, after a couple years of wrestling with barbells I've finally concluded that we just weren't meant to be, do you have any advice here?
Finally how would you suggest i structure my selection training around my mma stuff. My training week looks like this.
Mon- muay thai 2030-2200
Tue- Bjj 1900-2030 mma 2030-2200
wed- kickboxing 1900-2030 muay thai 2030-2200
thurs- mma 2030-2200
fri-OFF
sat- open mat 1000-1200 kickboxing 1200-1330
sun-Off
As I'm a student with only about 8 hours of classes a week (gotta love British higher education) I can basically train full time but I was wondering what days you'd put the heavy rucks on, both with a view to keeping me relatively fresh for mma but also avoiding hard rucks on the days after really tough sessions.
Obviously this is all just speculation on my part and i'll defer to your advice. I'm sorry for being "that guy" that has to change everything but my mma training is all that's keeping me sane at uni (which seems to have a collective yeast infection). Any and all advice would be really appreciated.
Regards,
– T
ANSWER
I feel your priorities are misplaced. Instead of trying to work in your SAS train up around your MMA schedule, it should be the other way around.
Be professional about your preparation for this course or you'll regret it. This is the first test of "want it" the cadre will look for …. how did the individual candidates prepare?
This means you need to have your rucking and land navigation dialed. You want to over-prepare.
Nothing in your MMA stuff will prepare you for the rucking, and the rucking in the SFOD-D plan is hard and time intensive. You wan't to limit your rucking to stay fresh for MMA. Should be the other way around.
You don't necessarily need the strength work for SAS – but I feel it is a great buffer for durability. Stronger athletes are harder to injure.
I really like the core, upper boy work MMA will give you for selection, but the "Combat Chassis" also includes the legs and hips – this means squats, hinge lifts, lunges, etc. MMA won't train the legs like the barbell, so I'd recommend lifting heavy legs in the gym.
– Rob
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QUESTION
Rob,
I am currently waiting to leave for Navy Recruit Training as a contracted EOD candidate, before I was contracted I followed many programs ranging from traditional CrossFit, SEALFit, Strongman and others. Frankly all these programs have their merits, but I can't help but feel as if something is missing. Currently my PST scores are solid, and I improve consistently every 2 weeks, I am wondering if there is any private programming you could write for me, and also an approximate cost for doing so. My priority for the immediate future is to retain a high level of functional fitness, while remaining lean, and being as physically and mentally prepared for the physical side of my pipeline. My current times are as follows, 9:26 swim (CSS), 83 push-ups, 73 sit-ups, 16 pull-ups, and a 9:43 1.5 mile run. With these times a was auto qualed, meaning these numbers with my ASVAB score meant that I was essentially handed a contract. One of my main concerns currently is that I'll plateau and either stop improving or worse yet begin to perform at a lower level. Currently I'm happy with my weekly run/ swim program, as its allowed me to drop time fast. Basically I'm looking for something to add in that will allow me to continue to improve, and be the best candidate and eventually EOD tech that I can possibly be. Any assistance that you can provide will be greatly appreciated.
Very respectfully,
– P
ANSWER
Couple things to consider here –
– First, you're likely going to lose fitness at Basic Training – especially swimming fitness.
– Second, one step at a time – and Dive school is first, if I understand right. Swimming and becoming comfortable in the water should be a priority for you now.
– Third – you want a fitness challenge which will help you prepare, but also push you now.
From our stuff, I'd recommend a couple options:
1) BUD/s Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=57
Appropriate for your school, it includes programmed swimming and will bring consistency and progression to your training. No joke.
2) CCT/PJ/CRO Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=92
Includes swimming progression, but also loaded rucking, etc. One of the most difficult overall plans I've ever designed. Will push your discipline and mental fitness.
– Rob
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QUESTION
Hey Rob,
I've been looking over the website for a couple days now and I'm definitely wanting to get started with one of the programs. However, I'm not sure which one to choose. I'm 6'4" and 185 and my goal is to put on about 20 pounds, make all around strength gains and not lose the cardio level where I'm currently at (around a 1330 2 mile on the APFT). I'd appreciate any suggestions you can send my way.
Thanks very much,
– M
ANSWER
Not sure it's possible to add 20 pounds to you and still have you keep your 2-mile time. Imagine wearing a 20# weight vest and running your current time?
But I would suggest you should sacrifice some running speed for strength, power and durability. At 6'4", I would say you're too light and skinny, and I suspect, weak, for your height. I'd like to see you at 215-225.
Please understand I believe military athletes are strength and power athletes – given the load you have to carry, and the fitness attributes most important when things are most dangerous in a tactical situation (power, sprinting ability).
To give you a better idea of our approach, my assessment of military athlete fitness is our Operator Ugly Fitness Test: http://militaryathlete.com/subpage_details.php?subpage_ID=1910&page_ID=34
So back to your question, I would suggest you start with our Hypertrophy Program for Skinny Guys: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=35. Beware … this plan is awesome, and will turn you into a proper meathead for 6 weeks!
It is possible for you to lift in the AM, and run in the PM, but you're going to be sore as heck the first 2-3 weeks, plus, additional running will inhibit the mass gains you could achieve from the plan.
– Rob
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QUESTION
Rob,
First let me thank you for all you do. Your programming, exercise videos/explanations and website are a tremendous asset to military athletes all over the world!
I'm writing about your current Army Physical Fitness Test (APFT) training plan. I used one of the earlier versions in the past with much success and am already enjoying the new one (day 4 of week 1). I have a question about workouts in addition to the program, specifically lifting/strength workouts in the afternoon.
Do you think there is benefit to doing strength workouts 3-4 times a week in addition to the program or could this possibly lead to over training? When I say strength, I've referring to the basics: deadlifts, squats, clean&press, dips, pull ups. What about long slow runs on the weekends?
My #1 goal is maxing the APFT so if anything I mentioned above will delay progress towards that goal, I can wait until my test is over. If a long recovery run on a Saturday morning or hitting the gym will aid progress, I'm game for that as well.
I'm interested in reading your response as you are a wealth of information.
Thanks again for the incredible programming.
-K
ANSWER
If you're making the progressions in the plan, it might be okay to add strength and the run. Let this be the decider.
If you do add strength, keep the load high and the volume low – so a set/rep scheme like 8×2, or 9×2.
– Rob
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QUESTION
Rob,
I was wondering if you think this may be the best way for me to improve my overall APFT (Army) and then prepare for SFAS Selection. I already have your SFAS Selection program, however due to life and me making excuses I haven't kept up. With that I need to improve my run and my overall APFT, so do you think my best plan would be to purchase your 6 Week APFT train Up plan and then go into the 8 week SFAS plan. My main goal is to get my running to a 13 minute 2 mile or faster. My fastest ever was a 13:58 and my current is a sad 15:30. Also I am 30 years old and know age is no excuse but with age comes issues like planter fasciitis and I was wondering if you may have a recommended insole to assist with this that maybe other athletes have used in the past. Thanks for your time and concern in this mater.
– N
ANSWER
Yes – start with the APFT Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=30, then move to the Ruck Based Selection Plan for SFAS.
Planar – I'm sorry – I don't have a go-to solution for you.
– Rob
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QUESTION
Rob,
How're you coach? The purpose of this e-mail is that I tore my Pec Muscle one week ago. I'm a big believer and supporter of your way of training and programs. I've bought and used many of your programs with lots of success (APFT Training Program, Busy Operator I and II Training Plans, Bodyweight I and II Training Plans, 4-Week Run Improvement Training Plan, 357 Strength Training Plan, Rat-6 Strength Training Plan). Sadly, when I tore my pec it was week 3 Day 1 of the Rat-6 Training Plan and I was on my last set of Bench Press, now what's pissed me off is that I was making serious gains in strength and could feel it:). I'm slated to see our physical therapists next week on the 25th. However, as a professional Soldier of 24 years I really want to know what program do you recommend I follow so as I don't wilt away. Your suggestions and assistance is greatly APPRECIATED. Also, Thanks for what you do.
V/R,
– W
ANSWER
The only plan I have for you is our 1-Arm Injury Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=57&cart_ID=50
This plan is not a rehab plan for your injury, but works the rest of your body around the injured side. It's meant primarily for guys with wrist/elbow injuries. The plan includes running/jumping, core work, which may jostle around your injured pec. Some guys with shoulder injuries have successfully used this plan, but for others, the jostling was too much. So … I'm not sure it's good for you.
– Rob
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QUESTION
Rob,
I'm training with a partner using your On Ramp program to eventually move to your Patrol Officer program. However, I have mandatory physical training (generally not the highest quality – lots of slow, long distance work and minimal strength training) Monday, Wednesday, Friday making the "Complete Rest" days found in On Ramp a little difficult. Would you suggest doubling down on days I'm going to mandatory Physical Training and moving the Complete Rest days to a Tuesday or Thursday or would you just maintain the schedule and have a little less rest?
Thanks,
– A
ANSWER
Try 2-a day sessions – mandatory PT in the AM, lift in the PM – and see how you feel recover. If it's good, stick with it.
– Rob
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QUESTION
Rob- I am a narcotics investigator and swat member at a Police Dept. I am also an infantry officer in the USMC reserve.
I tore two tendons in my right hand and I am told I will not be able to weight train with that hand for 4 months. Prior to my injury I was scoring around 110 on operator ugly. I was mostly working from the crossfit main page and occasionally doing military or mountain athlete programming with others.
I want to stay in good shape while my right hand heals. Im willing to pay a reasonable fee for a program which I can do with one good hand.
Regards,
– M
ANSWER
We've built a plan specifcially for guys like you: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=57&cart_ID=50
– Rob
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QUESTION
Rob;
I had great success with your GORUCK training plan. So to put weight back on this winter, I started your hypertrophy plan 4 weeks ago. I completed the 4 weeks, gained 7 pounds and I am starting my second round of the plan with the goal to put on 15 total. I was going to do the 4 weeks again, before transitioning back to high vol weights, running, rucking, swimming for the summer season. Diet is dialed in, resting when not hard at it, am I missing anything?
Loyal disciple
– W
ANSWER
I'd rather you did a full on strength cycle first – Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=35, then repeat the Skinny Plan.
– Rob
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QUESTION
Rob,
Presently serving in the military and do CrossFit and run, though only 5-10 miles at a time. Do you have any training plan that would get me prepared for a 50K (31 miles) that I am planning for my 50th birthday in October. There are a lot of 50K programs out there but most of them if I followed would lose most of the strength gains I have made through a hybrid CF program I follow.. Any thoughts on this?
Thanks
R
ANSWER
On the Mountain Athlete side we've built a Ultra Pre-Season Training Program which combines strength and programmed running. It's perfect prep for a 50K: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=65
– Rob
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