KUDOS ON RAT 6 STRENGTH
“Rob,
Kudos to RAT 6, its given me a great boost in strength, overall performance, and confidence in moving heavy weight. All my lifts increased. Ill send you my final numbers once finished. I am very happy I have a year subscription to Military Athlete. Wishing you well from Iraq.
Thanks.”
QUESTION
Hello,
I am 56 years old, retired law enforcement special operations. I am still involved with training active duty cops.
I am in pretty good shape,
working out for an hour 5 days per week. I do a combination of bodybuilding type training and metabolic stuff I have picked up from Gym Jones out of Salt Lake.
The only limitation I have is a severely arthritic knee which prevents me from running more than about 30 yards. I am able to ruck and hike and have a fan bike at my house. I can squat and deadlift as well.
I have no desire to get ‘big as a house’ rather I would like to get strong and improve work capacity. Could you recommend one of your programs to fit the bill?
Thanks
ANSWER
I’m 49 and have been experimenting with programming for guys in our age range for some time. I was looking at the 40-55 age range, but you’re close enough.
This plan does include running and has a significant endurance focus – which will be an issue for you. You can substitute the cardio of your choice … spinning or rowing, or step ups will work. As you make the substitutions, you’ll want to use time, not distance. Assume 10 min/miles for running.
So, if the plan calls for a 5 mile run, you’ll need to do 50 minutes of cardio of your choice.
– Rob
QUESTION
Sir,
Based on the description of the programs on your website, and the “I’m not ready”, and “what next” option tabs, the following is a list of your programs that (I think) would take someone from no experience to an above average level of combat fitness; slowly and progressively over a 92 week period. I haven’t trained in about 8 months (training for CFT), I am 5’11” – 198LBS, 46yrs, 30%BF. L4/L5/S1 herniation since 2003, no surgery, dealt with through pain management, stretching (can still squat just not as heavy).
My questions are:
1) Is my reasoning correct, and the program progression sound?
2) Do you have suggestions for additions, subtractions for this list?
Thank you for time, effort, and research.
- LE Onramp Training
- APFT Training Plan
- Bodyweight Foundation Training
- Body Weight Build
- Fat Loss Training Program
- Military On Ramp Training
- TLU Strength Training Plan
- Humility
- Big 24 v4
- Fortitude
- 357 Strength
- Ultimate Work Capacity I
- Super Squat Strength
- Operator Ugly Train Up
Respectfully,
ANSWER
Start with the Military On-Ramp training plan and check back with me on the other side.
Also, fix your diet.
HERE are our guidelines.
– Rob
QUESTION
I am in the Active Duty Air Force I just got an EOD contract to retrain and leave in roughly 8 weeks.
I’ve been through the pipeline where I failed before. We have a PAST Requirement similar to TACP and have a month long PRELIM/INDOC course where we got hammered on core, legs and cardio.
I completed this portion before, but struggled. Now I’ll be going back with some rank and responsibility, and don’t want to be a poor example to the new guys. Which program would you recommend? I have access to almost any equipment I’ll need.
Thank you!
ANSWER
– Rob
QUESTION
How would you suggest running the PAST test plan if my test is in September ?
ANSWER
By my count you have 12 weeks and the
USAF PAST Training Plan is a 6 week plan – which you’ll want to complete the 6 weeks directly before your assessment.
I’d recommend running the first 3 weeks of the USAF PAST plan now, doing something else for 3 weeks (
Humility from our stuff), and then running the entire PAST plan directly before your assessment.
Good luck.
– Rob
QUESTION
I am currently deployed to Honduras. I have a team of 12. We have rucks, pull up bars, dip bars, Vests w/plates, a couple regular sand bags and 1 TRX system.
We just finished your body weight training program. We have learned to love some leg blasters!
What is your recommendation for our next program?
We don’t have any specific goals in mind besides general fitness. We are open to anything.
Thank you!
ANSWER
This is an awesome training plan – the first in the
“Virtue” Series on our military side.
Check the required equipment for Humility – you should be set if you can wrangle some dumbbells.
– Rob
QUESTION
Sir…one ruck running competition is coming up..its 15.2 km run with 12 kg weight and a dummy rifle of 4 kg.I have 28 days to prepare.. I can do the same run of 10 km in 58 mins with same weight and 4 kg dummy circle… Sir plzz help me.give me a hard core training plan
ANSWER
1) Do a 10 mile assessment, instead of the prescribed 5-mile.
2) Do 3 mile “Ruck Speed” intervals instead of what is prescribed.
4) Use the same load as your comp – and carry a dummy rifle or 4kg kettlebell.
Good luck.
– Rob
QUESTION
Hi Coach Rob,
I am shipping out soon, and am deciding which training plan to do, I will be going to basic then airborne, and finally attending RASP. I have looked at the RASP training plan, but I personally feel that my greatest weakness is running, and was wondering if perhaps the ruck based section plan would be better, or if there is another plan you would recommend in addition to the RASP training plan.
PS I have been training already, and am trying to figure out a final program to do for these last 5 weeks to really bump up my fitness levels. Also i have all day to train so time is not an issue.
Thanks for the help,
ANSWER
I’d recommend the
RASP I&II Training Plan. This plan includes running, focused Ranger Fitness Assessment work, rucking, ect.
Good luck! Excited for you!
– Rob
QUESTION
I am a Police Officer based in Surrey, United Kingdom.
I have come across your programing for LE and I am impressed with the carry over to the job. Unfortunately most Police Officers (who actually bother to train) that I know of, work on a bodybuilding method and perform very little movements which are beneficial to the job.
I couldn’t agree more with your ethos of training like a professional athlete as going home to your family could depend on it.
I appreciate that it is a lot to ask but would you be kind enough to send me some LE specific material which I could have a look at and incorporate into my own training and my colleagues?
With thanks,
ANSWER
Thanks for reaching out. We don’t give programming away, I’m sorry – here is some of what we do offer.
LE Patrol Specific Programming:
– Rob
QUESTION
I’m working through the APFT Improvement Plan. The run days fall into the days we have PT formation on-post, and I usually go to the gym since it’s generally the best option for measured distances as I can just use the treadmill. I’m curious if you suggest amping up the speed of the treadmill to compensate for the moving ground of a treadmill, or should I just stick to the same paces outlined by your running pace calculator?
ANSWER
I don’t have direct experience with this Chris, so my best guess is to try the intervals as prescribed, and if they are “easy” drop the upper limit by 15 seconds and see how that works. Keep dropping by 15 seconds or so until you find the “sweet spot” of barely surviving!
– Rob
QUESTION
Good morning I told my friend about your guys programs he was just curious what total workout program or package would help him out for a/s marsoc if he is close to a year out thank you for the help.
ANSWER
QUESTION
I would like to get back into shape and eventually go to SFAS between school and injuries I let my fitness get to a level where I am pretty disappointed in myself anyways, time for a change. My question is would bodyweight fitness foundation or the APFT be better for someone that was once decently fit but needs to get back on the train?
Additionally, I have a small fracture in my foot that is healing. I got clearance about three week ago from my doc to start doing exercise biking again but running will still take a little more healing before I can jump back into it.
My question is can I sub the running in these programs ( at least in the beginning ) for biking or swimming? If so what distance conversion should I use for them?
I look forward to your reply
ANSWER
You can sub biking for the running in the plan. When you make the conversion use time, not distance and assume you’d run 10 minute miles. So if the plan calls for a 3 mile run, assume you’d run for 30 minutes and bike instead for 30 minutes.
– Rob
QUESTION
I was hoping you could guide in the right direction of what plan to purchase. Right now I am training for a few road races, Spartan races and the Spartan Ultra Beast at Killington VT in September. My training has been very inconsistent and has mainly consisted of doing crossfit wods, some accessory work and running hills with a weighted vest. I am looking for something I can feel confident following that will help me finish the ultra beast.
Thank you,
ANSWER
I’d recommend you start our stuff with
Humility.
This training plan focuses on bodyweight movements, dumbbell/sandbag work capacity, unloaded running and loaded running in a vest. This plan will focus and kickstart your training – but I’d suggest one change – double the unloaded distance running prescribed in the plan.
This plan will take you to mid-July, and I don’t have a sport-specific plan to prepare you for the event. From what I do have I’d recommend the
Alpine Running Training Plan – again with a change. Replace the vertical gain sessions in the plan with the long weekend trail run prescribed for that week. At 26 miles for your event, you’ll need the volume.
– Rob
QUESTION
Morning. This weekend I summited Mt St Helens. I have been doing the Peak Bagger cycle, and recently switched to the Rainier Training Plan. I could tell a huge difference in my legs from the last mountain I was on last year. They never wore out. My question is regarding sports nutrition. I eat pretty clean throughout the week. However, I noticed myself “crashing” during the climb. I think I can attribute this to a bit too much sugar. My cycle is typically a breakfast of oatmeal, then a protein while climbing. I switched it up to protein, then carbs during. Not really a lot of fats. I still summited, but feel like I can grow in this area of the performance.What are your Mountain Athletes using while in/on the mountain? Thanks again!
ANSWER
What you’re talking about is event nutrition – and most my mountain athletes use GU or Hammer gel packets every 45 minutes or so. These make a huge difference for constant movement.
– Rob
QUESTION
Good Morning Rob,
I’m about halfway through the Military On-Ramp Training Plan, but I’m wondering if I am rucking properly. The training plan and instructional video on rucking talks about “Moderate pace” and about 15 min/mile. I have been “running” the ruck runs at about 8:30-9:00 min/mile. This pace isn’t massively difficult for me, but is it too fast? Are the rucks designed to be more hiking pace or running pace?
By the way, this is a great program. It keeps me motivated and training is exciting. I’m looking forward to jumping into the Operator sessions after I complete this plan.
Best,
ANSWER
We ruck run. You’re fine.
– Rob
QUESTION
I am a 27 year old Canadian military reserve member who, while in the past was quite active, has developed into a sedentary lifestyle and after a year of inconsistent exercising (e.g. once or twice a week, not every week) am looking to get back into fighting shape.
I had a body composition analysis done and based on the results it said I have a BMI of 34.0 need to lose a solid 50 lbs of fat.
I have begun cleaning up my diet (eating paleo) but have a question with regards to which fitness program I should start off with.
Do you think the fat loss or body weight foundation program would be better for me?
Thank you,
ANSWER
– Rob
QUESTION
Good morning,
I have a question regarding a strength packet that I remember seeing a while back. I have been a subscriber for a while now and love your programming.
I currently work corrections and have done rat 6 and tequila concurrently with my MMA training with great results. I am extremely excited about the BJJ plan but am not going to start it for a while. The reason being I just got hired for a patrol job and will be going to the police academy sometime late July.
I have started the academy prep plan and am loving it, I am still doing MMA but have scaled down and cut out sparring so I don’t get injured for the academy.
The plan will end right about a week before I go to the academy so that is working out well. My question is for during the academy. I am not a big guy I’m 5’9 and 165 pounds I hit 215 at the end of Rat 6 on bench but when I did the Cooper I only got 185. Im assuming thats from dialing down mt strength training and doing more MMA the past few months.
While i am in the academy I will only have about 2 hours a week for MMA and was hoping to make some solid strength and size gains before hitting the streets.
I remeber seeing a package that had 3 strength plans in that for new guys to build solid strength for weight body armor, plus the strength really does make a huge difference controlling people.
It is a 18 week academy with a nice gym and I will be staying there 5 days a week. I have a nice garage gym for a 6th day if need be at home over the weekends.
What plans would you recommend doing during my time down there to focus on strength and size? I was thinking 357, ultimate meathead, and then rat 6. Or should I just work through the spirit plans? I will be doing this along with a lot of DT’S and combatives but there isnt much PT during the academy so im not concerned about over training as I’m use to doing MMA with your plans.
Let me know what your thoughts are. Thank you for all of the work you and the lab rats put in!
ANSWER
Start with Ultimate Meathead – just to be safe on the overtraining side. It is designed to build lower body strength and upper body hypertrophy.
After Ultimate Meathead start thinking about being prepared for the patrol duty – think sprinting, chassis integrity, shuttle-based work capacity etc. If you’re getting that stuff at the academy, move on to 357. If not, jump into the Spirits plans.
Excited for you!!
– Rob
QUESTION
I am a 29 yr old male from the flat lands of Indiana. I am planning a trip to about 11000+ feet in CO this year to pursue elk. This will be my 3rd time doing this trip so I certainly know what to expect at this point…. Lots of leg burning, sore shoulders and breathing thin thin air.
A little background on me. I’m about 208 currently standing at 6’4″. I’ve never been athletically gifted but have been lifting consistently for the last 6 months or so using compound barbell movements (deadlift, squat, bench, OH press) along with some assistance movements. I do this in a garage. A gym is out of the question right now. I do my best to go on a 2 mile walk about 3-4 days a week with my son on my back (1 yr old, 20 lbs now). Problem is in my neck of the woods you have to look to find hills so those walks are always on flat ground. But just as a baseline, I can probably do about 20 push ups without stopping and I can’t do a single strict pull up.
So this leads me to my question. I have always used weights just because I enjoy them and feel they have helped condition my joints and tendons for the stress. Where I seem to lack is overall athleticism and conditioning so I’m a bit panicked at the moment as September is coming quick. I looked at both your programs and I don’t know that I’m fit enough for the 8 week program but also don’t have enough time for the longer packet offering.
I know I’m probably asking for miracles as I should have been asking this last year buttttt I’m a new father and balancing everything has been tough. So what program or perhaps a variation of your program would you recommend to a guy in my shape, with the limited calendar space before a hunt?
Thanks in advance for all your help,
ANSWER
The mountain doesn’t care about your level of athleticism, training equipment, lack of time, etc. The fitness demands of a backcountry elk hunt above 10K feet in Colo are the same for everyone – but you know this already. Time to get to work.
You’ve got about 12 weeks before August.
Good luck!
– Rob
QUESTION
Rob,
Going back for round 7 in Afghanistan in Sept. I was wondering if I could get that Afghanistan train up program. I’ve used it every trip and its been quite beneficial. In fact, I used it for selection too and found my salty old ass up front with the young guys quite often.
Thanks,
ANSWER
We gave away the Afghanistan Pre-Deployment Training Plan for years, but no longer do.
HERE is the link to purchase the plan.
– Rob
QUESTION
Good afternoon :)!
So I’m a military medic and I love your programs!! Im on my last week of the “357 strength” program and I’m wondering what to do next. A lot of people tell me I should probably do a work capacity/endurance program since I just did 6 weeks of strength. I figured, why not ask you guys if youcould help me figure out what I should do next. Just for reference I’m a 25 year old female and I like pretty much anything from crossfit WODs to regular or Olympic weightlifting!
Thanks in advance!!!!
ANSWER
Do Hector next.
Hector is the first plan in our Greek Hero series, and concurrently trains strength, work capacity, chassis integrity, tactical speed and agility and endurance. The endurance work includes running and ruck running.
The plans in the
Greek Hero Series are designed as day-to-day programming for SOF and other military athletes like yourself.
– Rob
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