Operator Sessions

 

The Operator Sessions are our year round, day to day programming for military special forces personnel and those who aspire to this level of fitness.

The Operator Sessions train 5 fitness attributes essential for military athletes:

• High Relative Strength (strength per bodyweight)
• High Work Capacity for short events (up to 30 minutes) -with an emphasis on sprint-based work capacity
• Military Endurance (unloaded running, uphill movement under load, rucking and ruck running)
• TAC SEPA – Tactical Speed, Explosive Power and Agility
• Chassis Integrity – Our application of core strength (Read More Here)
• Stamina – Different from endurance, stamina is focused on training recovery from long events and training mental attitudes toward long events or multiple events over a long day 

Access to these daily sessions is included with a $29/month Athlete’s Subscription: 

• 4-6  Daily Training Sessions per Week
• Coaches’ Notes & Videos
• Access to all of our other program daily sessions (Mountain, Law Enforcement)
• 120+ Plans for training for specific fitness goals (mountain and tactical) and PFTs 

SAMPLE TRAINING BELOW:
–  Unfamiliar exercises? Click HERE

CLICK HERE TO SUBSCRIBE

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SESSION 1
Obj: TAC SEPA, Work Capacity

Warm Up:

3 Rounds

• 8x Goblet Squats @ 12kg
• 4x Squat Jumps
• 8x Push Ups
• 4x Clapping Push Ups
• 4x 40-Foot Shuttles
• Instep Stretch
• Lat + Pec Stretch

Training:

(1) 6 Rounds

• TAC SEPA 10 Yard Sprint from Prone
• Rest 30 Seconds

(2) Repeat (1) wearing Weight Vest/IBA + 10# Sledge or Dumbbell

(3) 6 Rounds for Time

• 5x Renegade Man Maker @ 15/25#
• Run 200m
• Rope Climb or 3x Tarzan Pull Ups

RECORD FINISH TIME

(4) Foam Roll Legs/Low Back

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SESSION 2
Obj: Endurance, Strength

Training:

(1) Ruck Run 3 Miles for Time

Load – 45# plus 10# Sledge or Dumbbell

RECORD FINISH TIME

(2) 8 Rounds

• 2x Craig Special – increase load each round until 2x is Hard but Doable
• Instep Stretch

(3) 6 Rounds

• 5x Hinge Lift – increase load each round until 5x is hard, but doable
• 8x Bench Press – Increase load each round until 8x is hard, but doable
• 5x Shoulder Dislocate

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SESSION 3
Obj: TAC SEPA, Chassis Integrity

Warm Up:

3 Rounds

• 8x Walking Lunge
• 8x Box Jump @ 20”
• 8x Bench Press @ 65/95#
• 4x Clapping Push Ups
• Instep Stretch

Training:

(1) 5 Rounds

• 3x Explosive Squat Jump @ 65/95#, then immediately
• 3x Explosive Squat Jump Unloaded
• Hip Flexor Stretch

** Don’t increase barbell weight. Jump higher instead!!

(2) 5 Rounds

• 3x Explosive Bench Press @ 115/65#, then immediately
• 3x Clapping Push Ups
• Lat + Pec Stretch

** Don’t increase barbell weight. Clap higher instead!!

(3) 12 Minute Grind ….

• 15/15 Standing Founder
• 8x Hinge Lift @ 95/135#
• 15/15 Kneeling Founder
• 8x Good Morning @ 45/65#

(4) Foam Roll Legs/Low Back

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SESSION 4
Obj: Endurance, Strength

Training:

(1) Run 5 Miles for Time

RECORD FINISH TIME

(2) 8 Rounds

• 3x Box Squat – increase load each round until 3x is Hard but Doable
• Instep Stretch

(3) 6 Rounds

• 5x Arnold Press – increase load each round until 5x is hard, but doable
• 4x Power Clean – Increase load each round until 4x is hard, but doable
• Hip Flexor Stretch

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SESSION 5
Obj: Work Capacity, Chassis Integrity

Warm Up:

• 3 Rounds
• Barbell Complex @ 45/65#
• Instep Stretch

Training:

(1) 4 Rounds, Every 2:30

• 300m Shuttle

(2) 10 Rounds

• 40 Second Touch/Jump/Touch
• 20 Second Rest

(3) 20 Minute Grind ….

• Sandbag Pickup and Carry @ 60/80#
• 5x Kneeling Slasher to Halo @ 12/16kg
• 5x 1-Sided Dead Lift @ 20/35#

(4) Foam Roll Legs/Low Back

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KUDOS

 

I wanted to thank you for all the great programming and advice.  I recently attended my unit’s SFRE (a mini-SFAS based event that screens and selects candidates to go onto SFAS) and was one of several selected.  I owe a large portion of the success to your insights and training programs, specifically the ruck based selection packet and daily operator sessions.  We did multiple events virtually back to back over the four day period such as timed 2 mile and 4 mile runs, timed 6 mile and 12 mile rucks and also many team events.  Everything we did involved rucking over long distances as well.  Being able to perform to the standard was difficult given the short breaks between timed events and overall sheer volume placed on our bodies from the rucking. Thanks Rob, couldn’t have done it without the great programming!

–E

I’ve been doing the operator sessions for the past … 6-8 months. This past Thursday I participated in a large search for a missing hiker in the mountains just east of Seattle. During the search I traversed 12-13 miles of very difficult terrain, most of it off trail. Thanks in no small part to your training program, I was able to be an effective searcher throughout the day and not be limited by physical fatigue. Further I was able to recover overnight such that I was back in the gym the next day.

-P

Thank you for putting together the training programs and Operator Sessions. Everyday is a challenge and a felt sense of accomplishment once completed. This is THE best workout program out there for those of us burdened with maintaining a constant level of fitness.
Much appreciated.
Respectfully,

-R

Thanks for the advice Rob, I figure if you ruck and run intelligently you can avoid injuries, just like any other form of training.  I actually did my first 10k ruck run this afternoon with a 45 lb ruck.  Just about 1:13 with a 5 min break after 4 miles. Not where I want to be at but not to bad for the first time! Thanks for all you and the Military Athlete guys do, we all really appreciate it.  I know a bunch of other U.S. Marshals and military guys who use your programming and swear by it.  Please keep up the good work!

-E

Let me first just say how incredible it has been for my military fitness to be involved with military athlete.  I have been doing the operator sessions for only about 6 months now and my lifts have increased at least 15-20 pounds.  My job in the navy requires that I am able to push press at least 150 pounds, and deadlift at least 250 for loading bombs and missiles on F-18s, often 12 to 15 times a day in a deployment theater.  Because of the operator sessions I not only surpass these quals but also my endurance fitness to keep going has improved drastically, and for this I say thank you. thank you for taking the time to answer my question and providing all that you do.  I know for me and many like me in the military your programs are exactly what we need to maintain a physical strength to accomplish our missions! KEEP IT UP!!!
-J

Good afternoon and thank you for all you and team do. I have been following your programing for a few months now and cannot recommend you programing to highly enough.

-J

First off, I want to thank you for such awesome and innovative programing. It has throttled me into a whole other world of fitness that I never thought I could attain. From being an airborne infantryman to my current status as an Officer Candidate and full time Criminal Analyst in the Massachusetts Arm National Guard tasked out to the US Marshals Service, your programming has kept me ahead of the curve. Let’s just say my TACs’ smoke sessions are a piece of cake thanks to you.

-D

Thanks!!  I have been doing your program since 2009.  Won’t deviate too much from it.  I know that you came to work with C Co. at 1-10 in Germany.  I was and now am in the other companies.  Outside of an instructor gig at Fort Bragg, I have been runnin’ and gunnin’ nonstop since 2003.  This program has been the one that has fit me the best.  I am now currently pulling some duty here in Afghanistan at a higher HQ. Btw, the last stamina cycle-brutal, especially at 6000 ft in one of the dirtiest cities in the world.

Thanks again.

– T

I started doing Military Athlete over 12 months ago on deployment, before that I hated doing PT. My original Operator Ugly score was 92 (first MA workout).  Now I’m hooked, so hooked that after I got home I started doing CrossFit with a former USAW Nationals coach to learn the major lifts. I’ve been back on MA for about five months, my last Operator Ugly score was 143. Your program is awesome! I haven’t been injured or sick since I started and I’m in the best shape of my life.

I’m deployed again and have some free time.   I was wondering if you had a list of reading material you would recommend?

Thanks again

– M

I started to use your squad p.t. prior to my deployment to afghanistan and have recently moved up to the operator session free trial. I am seeing huge results and can make it up the mountains here with ease….p.s. im carrying a M107 along with gernade launcher and personal weapon. It’s been a huge bennifit for me because ive been fit enough to climb the mountains and have had to fight on several occasions as soon as i got to the top. I literally would have died if i wasnt in the shape im in now. couldnt have done it without you guys. Currently saving money to upgrade to the full membership of the operator session. Thank you.”

– A

Been following Operator Sessions since last week of Dec 2010. We took Operator Ugly on day one, then again 30 days later. Huge improvements across all events from all participants. We’ll throw the squad PT’s in every once and a while for a good group competition.”

– A

I was put on to MA while TDY to some training by a STO who went to college with me, I was doing 3-4 CF Wods a day and thought I was in shape and he invited to do one of the two a day stamina workouts…once we were done…I quietly picked my pride up off the floor and threw it in the trash and was hooked ever since. That was last August…since then I have transformed my mind and body and made HUGE gains in every category…when I am able to do a MA workout in the morning…then take my PT TEST in the evening and score a 98% with ease then I have to give all the props to Rob and his team. Thank you and God Bless!!!”

– V

I missed my mom after doing my first session.  Broke my soldiers in half, I felt like my thighs had been raped …  It is everything I have been looking for.  I will let you guys know the end result.  I plan on cycling through your skinny guy routine and operator sessions a few times and see where it takes me.

Thank you.  That fucking hurt.  I hope this email isnt an autoreply.

Respectfully,
– M

I’m a member of 3rd SFG and I’ve been doing th Operator Sessions for about 4 months now, and just wanted to say how impressed I am, being a former meathead, at the gains I’ve made not only in my fitness but also in mobility/durability. I’ve sold most of the guys I work with on your program and I’m very interested in trying out the Range fitness at work. Anything you could send me on the subject would be much appreciated.

– C

I’d like to start by saying I am impressed and happy with the results I have so far achieved with the operator sessions. The BIG 24 really got
my numbers up on f. squat(+60), bench (+35), power cleans(+90# no bullshit), and just about everything. The work capacity cycle compliments the strength really well and what I was happiest with was what the mobility exercises did for my form- I no longer run from big lifts in shame- and flexibility- my knees which were bothering me throughout the past year or so of Gym Jones are feeling great. The sessions have paid off huge as I have been able to put dudes to shame climbing up and down hills and terraces over here at altitude with some pretty heavy loads. Again the flexibility/durability and strength surprise me as I used to think it was all about long distance endurance and lung capacity/VO2 max (which still helps). When it comes down to it there are climbs and approaches that take strength and functional
technique fostered by a lot of your exercises to get through that have really changed my perception of what “in shape” means. For this I thank you.

– J

My name is O. I am an Airborne and Ranger qualified Army Medic currently stationed at Fort Benning, GA. I started doing your Mountain Athlete and Military Athlete workouts about 2-3 months ago after doing Crossfit for about 2 years, and I can say without any doubt that I am in the best shape of my life. Since starting your programs and adding some Gym Jones and Crossfit I have lost 15lbs and my Strength and Endurance have both improved as well as my Cardio. I can easily run my 2 Mile in under 13 minutes and run 5 miles over a hilly course in around 37 minutes. I routinely jump from Airplanes and while others get hurt, I walk away and I know its a reflection of the tough and austere style of training.

I will be deploying to SW Asia in the Spring and will continue using your programs and passing the knowledge to my platoon. Thanks for what you do for the Military, it is very much appreciated in the Light Infantry and Ranger communities.

V/R,

– O

I just wanted to begin by saying thanks.  A fellow Soldier, and recent graduate of SFAS, recommended your website to me.  I started your workouts in Afghanistan (I returned to Italy two weeks ago).  I gave it a try and realized how I was lacking major components of fitness.

I could run 8 miles and lift heavy weights but I lacked that “control” of my body that your program teaches.  Plus I couldn’t handle the stamina or “mental fitness” days.  It was a wake up call that I needed.  I’ve loved working out everyday since.  Everyday is fresh and interesting.  Somedays I’ll look at it and think “this will be easy” and it kicks my ass.  Your workouts also forced me to focus on something I never do… stretching.

I took the Operator Ugly test last week.  I am 195 lbs. and 6’2″.
Bench- 15
Front Squat- 20
Deadlift- 28
Sprint- 36
Pullup- 14
Sandbag Get Up- 28
Run- 26 minutes w/o going all out
Total- 141

After doing it once, I feel less intimidated and want to try it again. It was my first time using an actual sandbag instead of a dumbell. It is a hell of a lot easier but different with a sandbag. I want to thank you in advance for sending me this program.  If it is anything like the Operator Sessions, it is nothing like I would expect and 100 times better than my own thoughts on the subject.

Thanks,

M

I wanted to thank you for the workouts. I’ve been a Marine for over ten years and spent the last six as a Recon Marine. This past year I had 4 surgeries on my spine, resulting in a fusion of the lower spine (basically metal rods and cage). I felt ruined after all was said and done, as the recovery process was brutal. I came across your site towards the later part of my recovery (6 months after surgery). I was told to stay away from anything heavy on the spine and try not to run anymore. This of course was not an option for me as I wish to continue my career in the Corps. Now, less than a year from the surgery, I’m in the best shape of my life, thanks to your work. I took everything in small doses and it took me over a month to finish a whole week’s worth of workouts. Most days I came home and rested on the floor in the fetal position. Months later my back pain is mostly gone, I can run with the heavy packs, and finally I have no limits to what I can do. I’m now awaiting officer training and have passed on your site to all the Marines I work with (I also leave printouts every so often in the gym to let others know). I feel passionate about what you have brought to us in the combat arms. This is one of the many tools we can place in our packs to carry out our mission and will probably be the one that saves it. Thanks and keep it up!

Very Respectfully,

– R

I just wanted you to know its been almost a year since you gave our team the membership, since then M/A has really caught on in 3rd group. The guys still following the program are all extremely happy with the results. I personally have never been stronger.

– N

I’ve been a subscriber to your site since June.  I found out about you through some “team guys” I was in a TF in Afghanistan with.  Since that deployment and using your workouts, blending with some of my own workouts, I went from an 85 on the AFPT to a 99.3. Love the site and love base fitness training.

– D

I recently attended the special forces selection and passed it. I give a lot of credit to your ruck-based selection training program. It was a very helpful tool and not to mention it kicked my ass, but it prepared me like no other.

– N

My name is J. with the 75th Ranger Regiment.  My buddies and I have been doing Military Athlete for the last year and a half and have enjoyed the benefits of your pt programs in real world scenarios.  Most recently, A friend of mine used your Ruck Based work out in order to train for selection.  Upon his successful completion he came back raving how much the work outs, specifically the ruck based work outs, helped in his overall physical ability to complete the rigors of this selection.

In our line of work it is imperative to achieve higher standards on all levels, especially physically.  These work outs have allowed my squad and other platoon mates to achieve a new level never seen before.

– J

We’ve been doing this program for 5 weeks now and it is still kicking my squad’s asses.  We do slight variations from day to day to adjust for the time allotted for PT, but I have gotten more out of PT this last month than ever before. Thank you!

– P

I just wanted to send a thank you email and some photos of our last SWAT competition.  At the beginning of the year you sent me two of your programs and I gotta say, they paid off immensely.  My team has switched from the Cooper standard type tests and have totally changed it to functional fitness. We have even incorporated your much dreaded sandbags into our PT test.  However, after training on your program, and like programs, the results speak for themselves.  Last Tuesday my five man team took first place in our local SWAT Challenge.  Every evolution, not to mention the final PT evolution, involved fitness and shooting.  I think without your help I honestly could not see us finishing as well as we did.   Not only could we shoot while tired, we were able to hit what we are shooting at while exhausted.  I wish more tactical teams would subscribe to your type of fitness programs as it would benefit them a great deal.=

We were talking about after the competition, but there is an unbelieivable huge “suck factor” to these types of workouts.  What we were amazed to find is that we actually started to crave that feeling after a workout.  Almost as if its a sense of accomplishment.  Thanks again!

– N

Just figured I’d drop you a line. I am a Sniper instructor here in Arkansas and have been doing your workouts since Nov of 08. I am definitely in the best “all around shape” I’ve ever been in, my last OU score was 163 I am 72″ and 175# so thanks for what you do. As a testament, I went out on the 4th of July and did a 5k without training for it and finished at a 6:18 pace for a final time of 19:36 and being able to still do leg blasters in kit after running back to the start line says what endurance you put on us.

– S

Just wanted to say thanks for all the effort into a fuctional and rigorous program. I used to be a heavy crossfiter, but as an operator I need to be strong and maintain a high endurance. I was introduced to your site by a fellow operator and good friend this past year while I was in Afghanistan. I must say that it has everything that I need and want. I recently did OP Ugly for the first time after doing MA exclusively for four months ,with one of my team mates and as 155lb guy I scored a 170. Just a testament to how well the program works keep up the great work and thanks to the Labs rats as well.

– K