KUDOS:
Coming off active duty and into the reserves, you guys released LE athlete just in time for me to apply it with my new job. Whether I am preparing for a climb, specific military goal on the reserve side, or tactical fitness for my day job, you guys are my one stop for fitness plans and info. Keep up the great work!
-C
****
Hey coach,
Just want to give you a trip report. Past 3 weeks I’ve been all over, from Wild Iris, Castle Rocks, City Of Rocks, and I spent 4 days in Maple Canyon, Utah. Maple Canyon is a really kick ass place with Huge Steep cobble stone walls everywhere, there has got to be upwards to 1000 climbing routes there. I went there early this spring (and got my ass kicked on endro routes) but this weekend was different. At the end of my 3rd day climbing after 20 hard routes ranging from mid grade 5.11s to 12c. I went to a wall called the minimum crag, where there are Long 80-100 ft routes I wanted to test my endurance and see how I’ve improved so I hopped on a 12a called “49” (which I fell in spring on cause I couldn’t hold on) and got a Easy red point. I was amazed at how much easier it felt this time.
I got lowered down off the route, pulled the roped, walked right over to another route 12a “Zoaster Toaster” which is another long steep route and on sited that with no problems. Then the same thing lowered and went to a classic 11c called “groundworks”. By this time after climbing two 12a’s with just enough time to move the rope and start again, I was PUMPED. I wasn’t sure if I’d be able to hold on to this one, but I was on a send train, I wasn’t giving up for nothing. And I did on site that one as well!
It was nice to test some endurance at the end of a trip just to see how far its come.
Again I’d like to thank you guys so much for all the training not only physical but metal training plays a huge roll in climbing.
Thanks again
-P
****
Thank you for this program (Freeski Team Training). I used to compete in the IFSA comps, coached the Winter Park Juniors and now patrol at Vail. I use this program for injury-prevention as well as to further enhance my working ability and skiing. I cannot sell this program enough to my friends and co-workers (though most of my co-workers are old crumudgens who are stuck in their own ways). My strength has improved dramatically with each training session. My injury recovery time is almost nothing (I had an old knee injury resurface last winter and was back within the week), and my general fitness is the best it has ever been. I trail-run on my lunch breaks at work in the summer, on the hill and have never been able to run as far, as fast or enjoy myself as much as I do since starting Mountain Athlete. Gym-wise, my bench has gone from a 135# 3rep max to a 180# 4rep max (I have never been able to bench my weight, let alone more), and my squats are now up 50#, my cleans are up 30# and my sprints are faster than ever. My job requires everything from skiing hard, fast and safely, to carrying everything heavy on skis or in boots, to hiking, to running rigs in the winter and I am stronger than most of my co-workers, even at 168# of personal weight. I also lost twelve pounds this summer, after taking a break in the spring. Thank you again,
-J
QUESTION
Hey Rob,
I’m looking to get prepared for MARSOC A&S. I see that there is a 9 week program for it but I was hoping you could direct me towards something that will get me rucking and swimming in the base fitness phase as I will not be attending A&S until next year.
Thank you for your time!
M
ANSWER
We regularly ruck and run in the Operator Sessions, but don’t swim. If you want them both in a plan, one to start with is the Operator Pentathlon Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=108
– Rob
QUESTION
Rob,
I signed up and downloaded the dry land ski program to start the final push for ski fitness this year. I was up to Jackson three times last year and have been working hard in the off season to get ready for this year. I have a goal to be physically ready so I can push through and ski hard. Anyway, I wanted to ask about additional cardio before I started. I do not want to over train, but I also do not want to miss out on some additional cardio. I have concerns that coming from true sea level, I live at 60′ above the gulf of Mexico, I will be gassed when I get to Jackson this year. I was up in June Backcountry skiing and despite doing all the cardio, my lungs were on fire up there. My goal is to be much better condition this season.
My current workout consists of cardio and resistance training 5 x per week. I do cardio recovery between sets, but I also do 30 minutes of continuous cardio at the beginning of the workout. It appears the dry land program is a HIIT type program, so I know it will burn like crazy. Should i worry about overall aerobic, or is this going to take care of me. I figured I would ask before I started so I can be focused and not thinking I should be doing additional cardio.
Thanks in advance,
R
ANSWER
Hi R
Certainly you can add additional cardio to the dryland program, but understand this program is no joke, and you’ll be sore as heck at first. Also, not all “cardio” is the same. If you’re focus is backcountry skiing, then for cardio you should be doing step ups or skinning on an inclined treadmill. Aerobic conditioning is “mode specific” – so flatland running won’t have direct transfer. There is some evidence biking transfers well to skinning – so that could be an option.
Our Dryland Ski Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=24) is designed to prepare athletes for lift-assisted alpine skiing. If your focus is backcountry, I’d recommend our Backcountry Ski Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=25) which includes stepup programming to build legs and lungs for climbing uphill.
– Rob
***
QUESTION
Hi Rob,
Thanks for all the great training programs and updates/video from all the different sites. With some of your programs, I’ve finally felt healthy and built back some strength after long injury layoffs. With all the rucking I’ve done (to train for Goruck) my knee (with a surgically repaired patella tendon) & tendinitis has finally felt normal again and I’d like to return to endurance running.
Before I jump into the ultra distance stuff, I’d like to make sure the leg is really ready. Do you have a recommendation on a program to use to really make that leg and knee are indestructible?
-P
ANSWER
We build a Post-Rehab Leg Injury Training Plan for guys who go through knee or ankle surgery/injury, get done with PT, and want to strengthen up to begin training. Here’s the link to the plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=80&&cart_ID=82
Another option is our Single Limb Strength Training Plan: http://store.strongswiftdurable.com/collections/strongswiftdurable/products/single-limb-strength-training-plan
This plan trains the legs/arms individually and helps establish balance.
– Rob
***
QUESTION
Hi Rob,
Is it possible to still gain muscle mass whilst following your nutrition guidelines? Is it simply a matter of eating a lot?
Cheers,
R
ANSWER
Hi R,
Everyone is different, and it also depends on where you start.
If you really wanted to gain, I’d advise drinking whole milk and adding that to the programming.
– Rob
***
QUESTION
Hello Rob,
Hope you are well…
I just purchased the SFOD-D selection training PDF.
Straight forward enough.
My main question is about nutrition. I’ve been following a paleo diet for a long time. Two weeks ago I began following your reccos on your YouTube post regarding nutrition.
Specifically, I’ve bonked out on long rucks in the past. Made it through a 26miler/55# fine with oranges and Gatorade. I’ve had to supplement during the event. However, this is without proper diet for the months prior.
What do recommend for in transit supplementation within the nutrition framework you suggest?
The PDF training downloads are brilliant. I appreciate the opportunity for the training to be available.
Best,
R
ANSWER
Hi R –
Gels. GU, or whatever … You need carbs.
– Rob.
***
QUESTION
I am wondering what program you would recommend for cross country skiing. I am looking to train for the Birkebiner in February, a 34 mile ski marathon.
I bought a training plan for mountaineering from you guys a couple years back and loved it. Hopefully you have something for this also.
Thanks!!
-J
ANSWER
J-
Not exactly, but I the programming would mirror what we do for ultra runners – except the “mode” would be nordic skiing instead of running. These plans are heart rate based and include progressive mileage.
From what we have, I’d recommend the 50 Mile Ultra Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=75&&cart_ID=89
– Rob
***
QUESTION
Rob. I have bought four of your plans and I got the kinds of results I wanted and paid for from each one.
I reviewed you You tube video on nutrition and bought “why we get fat”.
I checked out the nutrition video and book for performance enhancement not because of excess fat.
Currently I am 5′ 8″ and before I started the nutrition adjustment plan; at my last weigh in (14 days ago) I was 162 lbs and I measured at 8.5% body fat.
I have been working the recommended diet carefully for 6 days.
Yesterday I was doing the Sandbag/weight vest workout and it CRUSHED me. I just ran out of gas.
Just doing the getups brought me to my knees and these are something I have worked on for about six months and have gotten competent at.
Does my body have to catch up to burning fat as the primary? Is this something you have seen in your other athletes?
I am not making excuses. Previous workouts just went much better with the same volume and work capacity.
I am at a forward site and cannot weigh myself but I don’t feel like I have lost any critical weight. I have upped my daily water intake and I am taking a whey protein powder supplement as part of the plan.
It is my intent to stick with a high protein, moderate fats and low carbs diet but this did spook me a little.
-F
ANSWER
Hi F –
Give the diet a chance, and don’t be so quick to blame it for your training performance – could be other things at play – lack of sleep, stress, oncoming cold, just an off day.
– Rob
***
QUESTION
Rob,
I am currently in the SFQC in language. I have completed all field training and now have 6 months to get in better shape and learn a language before graduation. I was wondering what you believe is the best option for me to use as far as programming is concerned?
I am interested in gaining strength in squats, dead lift, bench and push press; increasing core strength; increasing mobility and flexibility, maintaining and improving running endurance(not as much concerned with rucking). I am not looking to bulk up any, loosing 5-10 lbs and or 3-5% body fat would be ideal without compromising strength gains(currently 6’3″, 230 lbs, 15% BF).
I am assuming you will recommend the operator sessions over the 6 months, but I did not know if i overlooked any specific plans or packets that may be more suited to my goals.
Thank you for your time.
V/R
B
ANSWER
Hi B,
Options:
1) Operator Sessions
2) Fortitude (strength, running, rucking) followed by Operator Sessions: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=136. If you wanted you could just run again instead of doing the rucking in the plan.
3) Rat 6 Strength run concurrently with the 4-Week Run Improvement Plan. You could do 2-a-days or alternate sessions, and cycle through the Run Improvement Plan twice, then jump into the Operator Sessions.
Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
Run Improvement: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104
– Rob
***
QUESTION
Hello Rob!
I am a 17 year old male looking to pursue a career as a Navy SEAL. I am aware of the requirements and have surpassed the PST requirements but I need some help on my training. I’m training to do 4 miles in boots and pants in 26 mins (I can do it in 28:30) , 100 consecutive push ups (I can do 90 in 2 mins), 150 consecutive sit-ups (I can do 100 in 2 mins) 200 consecutive squats, (I can do 70 before my legs go to muscle failure) and also ruck 4 miles @ 50lbs in 45 mins in boots, pants and in sand.
I also would like to be able to improve on my Olympic lifts, especially for my legs and back. Which program do you recommend ? Btw, I also have sand bags. Thanks for reading I hope you can point me in the right direction!
J
ANSWER
Hi J,
I don’t have a plan designed around your fitness assessment requirements.
What I would recommend from what I have would be combining our Bodyweight Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96) with the 4-Week Ruck Improvement Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=110). You’d do 2-a-days on the Ruck days.
In terms of Oly Lifts, we have moved away from the more complicated ones in my programming. I would encourage you to think more about improving your strength, rather than improving your oly lifts – sometimes these can work together, but sometimes they don’t. From our stuff, I’d recommend our Rat 6 Strength Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84).
Good Luck!
– Rob
***
QUESTION
I found your contact info on the mountain athlete website. I guide and run a climbing company based in marrakech, morocco. I recently finished my AMGA rock guide course and heard about a new partnership between AMGA and Mountain Athlete. I would be very interested to learn more about the resources available for training in rock climbing guiding. Living and working in Morocco means limited resources and lots of creativity on my part to stay in shape and I would welcome more structure and direction. I currently use a hang board, a woody that I built and can adjust the angle and holds on and have started working in running and core exercises. I would love if there were specific workouts that would provide more intentional focus and efficiency. Thanks for your boughs and advice. Also, feel free to pass my info and email on to a colleague if there is someone that focuses more directly on this partnership with AMGA guides. Thanks and have a great day.
-J
ANSWER
Hi Jay –
Specific to Rock Climbing, we’ve built a Rock Climbing Pre-Season Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=67), however the plan requires access to a climbing gym.
Our Base Fitness sessions at Mountain Athlete include weekly climbing-specific work as well as running, strength and other training, and we use system, hang and campus boards for the programming.
With you’re current equipment limitations, I’m afraid you’d be frustrated by either of these plans.
What I’d recommend, if possible, is you build a system board – probably 8×8 (2x sheets of plywood) at a 15-degree angle. With it you could really begin to train your rock-specific training.
We’re in the process of designing a hang-board only training plan, but don’t have it completed.
In terms of general training, a great place to start would be our Bodyweight Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=72
– Rob
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QUESTION
Rob,
After doing a lot of research on training programs for SFAS decided to try yours. I’ve heard a lot of good things on blogs and testimonials. I am planning on obtaining an 18x contract within 18 months (after I get my AS degree) . What would be the best training packet to buy? I am basically starting from scratch (no gym experience, although I’ve always been active) I need something that can build me up for the next 18 months but also SFAS specific(including rucking) what do you recommend?
-B
ANSWER
Hi Brandon –
Here’s what I’d recommend –
1) Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96
2) Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
3) Military Athlete Endurance Training Cycle (running and rucking): http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=111
4) Fortitude (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=136)
5) Join the Operator Sessions and follow along until 2 months out from Basic, then ….
6) Cancel and complete the Ruck-Based Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45
Good Luck!
-Rob
***
QUESTION
Rob,
I have had lower back issues for the last 5-6 years and I just ordered your lower back program, I plan on starting Monday. I also have started doing Foundation Training which it seems like some of the exercises are programmed into your training program. Should I do anything else while doing this program? I am really trying to focus on lower back and core until because it seems like my lower back has really stopped me from being it the shape that I want to be in. If you have any advice I would appreciate it very
much. Thank you for your help.
C
ANSWER
Hi C,
Don’t do anything else. Just do the Low Back plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=55) and see if you can build up your strength and confidence. You’ll see we deploy some of the Foundation theory in this plan, do don’t double up.
– Rob
***
QUESTION
Hello Rob,
I’ve recently subscribed to the programme after countless recommendations.
Apologies if my question is a little ‘bone’ (I’m a Brit) – Do you programme in pounds or kilograms? I’m currently assuming that as you’re in the USA then you’re programming in pounds unless specified KG.
Many thanks,
T
ANSWER
Hi T –
I program in pounds. Sorry.
– Rob
***
QUESTION
Hey Rob,
I will be using the BC Ski Training program this fall to prepare me for my ski patrol/touring season. My question is how long of a rest period should I take after completing the program before I begin patrolling?
Thanks
D
ANSWER
Hi D,
2-3 days rest is plenty. Our resort here opens on a Thursday and the cycle will likely end on the Monday before.
– Rob
***
QUESTION
Rob,
The programming has been incredible, keep up the great work!
Real quick question for you. I recently purchased the AF PAST improvement plan but wanted to get your opinion on a slight modification. The STO application process requires a modified PAST test with the 1.5 mile run and 500M swim replaced with a 3 mile run and 1500M swim (in under 22min and 32min respectively).
Would the best COA be to double the intervals in the PAST improvement plan? For example replace the 800M run repeats with 1 mile intervals and 250M swim with 500M intervals.
Thanks for all you do.
V
ANSWER
Hi V,
Best would be to change the plan’s assessment to a 3-mile run and 1500m swim, then do 1 mile and 500m intervals. For interval times, aim for a pace 10-13% faster than your assessment pace.
– Rob
***
QUESTION
Hey Rob,
Currently on the strength/endurance cycle in the Operator sessions. I’m using the sessions followed by the BUD/S Selection program before I head to navy basic.
My question is about ruck running. I don’t have any experience with this and I didn’t just want to jump right into it without asking if there is some sort of progression. Also since my long term goal is BUD/S, would it be better to replace the ruck runs with more running (my weak spot), since there isn’t much rucking until 3rd phase.
Lastly, why do most people advise against running with a ruck pack where as you seem to program it fairly regularly? Does it really cause long term harm to joints as people say it does?
-C
ANSWER
Hi C,
It’s up to you if you decide not to ruck run.
We had heard the warnings about ruck running, but then found out that guys and gals have to ruck run to be competitive or make minimum times for many military selections and other events. For example, I can barely walk and make 15 min/miles.
We’ve been doing it fairly regularly for a couple years, and haven’t experienced the joint issues that came with the warning. To a man, we lab rats actually enjoy it … it seems to tighten things up and make everything solid.
– Rob
***
QUESTION
Rob,
Im training for USAF TACP and so far I’ve been following your operator sessions. Would you recommend sticking with that or is there another program you think would be more suited for that? Thank you for any help.
-S
ANSWER
Hi S,
I don’t have a plan specifically for TACP. From what I do have I’d recommend the USAF CCT/PJ/CRO Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=92
My only issue here is the water/swimming work in this plan is likely more than you’ll need. The PAST work is solid, as the bodyweight/rucking, etc.
You’ll want to cancel your Operator Sessions subscription and do this plan directly before Basic (if you’re going to selection right after Basic) or TACP selection.
Good luck!
Rob
***
QUESTION
Rob,
First off, great work on the Military Athlete plans! Those things are no joke!
I’ve done the Sandbag, Dumbbell, Weight Vest program multiple times, the old GORUCK Heavy program once, and have recently started the Bodyweight program.. I’d like to mix things up by doing a subscription plan, but I would like to see which one you recommend.
I train out of my garage where I have sandbags, dumbbells, a pull-up bar, a box-jump box, and a couple kettlebells, but I do not have a bar and bumper plates yet. I train mostly for GORUCK events and for general fitness.
Which subscription would you recommend based on my goals and gear? Any other gear that I would need?
-J
ANSWER
Hi Josh –
All of our subscriptions require a fully equipped weightroom. You’ll need a rack, bar, bumpers, etc. I’m sorry.
One option would be the plans in the Limited Equipment Training Packet you don’t own: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=127
Another would be the Ruck Based Selection Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45) – this plan doesn’t require a weightroom.
– Rob
***
QUESTION
A few weeks ago I climbed Mont Blanc. I had major pain in my quads when descending. I am wondering what program would be best for strengthing this area.
T
ANSWER
Hi T,
Peak Bagger Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=57
– Rob
***
QUESTION
Morning Sir,
I’ll try and keep to the point. I’m a non-combat-arms guy, in the Canadian military, looking to switch over to special operations. I have fifteen weeks of training time to make use of. I’ll tell you my plan and my main concern, and ask what you think: Ranger School Program, a goruck heavy at the end of that as a little bit of extra discomfort, and then the Ruck-Based Selection program. My fear is that those two plans might be too similar, and that I might be better served by doing something different than the Ranger School program, such as Fortitude. What do you think? And, on that note, what fitness/strength benchmarks should I be at before starting the Ruck-Based Selection program?
Thanks your help,
N
ANSWER
Hi N,
I like Fortitude (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=136), then the Ruck Based Selection Training Program (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45) for your progression.
At the end of Fortitude, you should be able to make it through the Ruck plan.
Good luck!
Rob
***
QUESTION
Mr. Shaul:
I am 42 and purchased the On-ramp, bodyweight, and rat 6 strength program. You suggested I begin with the on-ramp, complete the bodyweight, and then rat 6. After that, you thought I’d be ready to begin the operator sessions.
I just began the on-ramp program (I sat on it for a few months) and needed to scale day 2 (work capacity). For example, on the shuttle sprints every 30 secs for 5 minutes, I did shuttle sprints every minute for 5 minutes. My question is this, should I continue scaling (I’ll need to scale the endurance portion too) and keep progressing through the plan or should I repeat week 1 until I get through it and then progress to week 2 or is there something else you’d advise?
Any guidance is great appreciated.
J
ANSWER
Hi J,
Scale the sessions as needed to get through them, but don’t repeat weeks. See how you progress.
If at the end, you still can’t complete the sessions, you could repeat the entire plan.
– Rob
***
QUESTION
Rob –
Does 357 test maxes on specific lifts like RAT 6 does? If so, what lifts does it test?
Thanks,
M
ANSWER
Yes and No.
Yes there are 1RMs during the 357 Strength Sessions (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=69), but the result is only used for the “working rounds” in that training session.
No ….. 357 doesn’t follow through progressively with the same exercises the same way Rat 6 does.
– Rob
***
QUESTION
Hi Rob,
Working my way through the Rookie packet and making great gains, so I’d like to thank you and your team first of all.
Just starting the Rat 6 plan.
I’m a member at a commercial gym and don’t have access to bumper plates or olympic lifting equipment, plus I have no one to coach me on form.
I found it difficult doing the power clean and squat clean during the on-ramp plan, I was way off your strength standards and felt as though my form was all over the place. I got a little weight on the bar for the power clean 30kg(66#) and used an empty bar for the squat clean.
I was wondering what the best option would be going into the Rat-6 plan as it’s working off 1RM.
A) Should I continue to try squat clean movement with a empty barbell and forget the strength standards.
B) Replace the squat clean with thrusters.
Any suggestions are much appreciated mate.
Regards from the UK
L
ANSWER
Hi L-
Stick with the prescribed exercises and do your best. I taught myself these exercises and you can too.
Be resourceful – there are a bazillion resources online.
Be patient – the thing about these exercises is the worse your form, the less weight you can lift – but it’s still hard. The goal is to increase strength – not see how much you can lift.
– Rob
***
QUESTION
Hey Rob,
The mini Jane Fonda seems to be common in the current cycle. Which exercises are a part of the mini Jane Fonda? I couldn’t find any documentation on it.
I’m curious about your opinion and intent around missing workouts. Sometime you’re sick, busy, on vacation whatever. You’re not in a situation or position to get your workout in. Do you prefer to just skip the workout on the missed day or do the missed workout the next day and be a day behind the schedule, or a mix of the two? I can see arguments for both. Does it depend on what workout(s) you missed? Does it depend on how many days you’ve missed?
Thanks,
P
ANSWER
“Mini Jane Fonda” is just two movements – Toe Taps and Circles.
Missing workouts?
For purchased training plans, athletes need to start again where they left off.
For the Operator Sessions, I think the “Burden of Constant Fitness” applies. Just start back up with that day’s session and don’t worry about it too much. Many times we have multiple progressions within the cycle going on and so you may not get all out of the cycle as an athlete who didn’t miss, but we’re interested in long term fitness and maintenance.
For example, every once in a while one of us Lab Rats will miss a day – when we return, we just jump back in with the other guys.
– Rob
***
QUESTION
Hey Rob,
Let me start out by saying that I can’t thank you enough already for all of the great resources you have on your website; they’ve helped me immensely in my military prep thus far.
In Dec. when I graduate from college I’ll be enlisting in the army as an 18X Special Forces candidate. This will put me in a pipeline that leads to SFAS after infantry and airborne school. I was looking through your programs and noticed you have a few plans for BCT and one for SFAS along with a host of others. I’ll be attending Pre SFAS as part of my pipeline and wondered which training/plan you recommend.
Just to give an idea of my current level of fitness, I score over a 200 on the APFT, can run an excess of 5 miles and ruck with 45 lbs regularly (min 10 miles a week) averaging about 14 min a mile. Also, I’ve completed a number of GORUCK Challenges the past month if you’re familiar with them as well.
Thanks in advance for all you do,
-A
ANSWER
A-
I’d recommend the Ruck-Based Selection Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45
This plan will be overkill for Basic and Airborne School = you’ll actually loose fitness before Pre SFAS.
What the plan will do is give you a great baseline in terms of your mental fitness and preparation for SFAS. This plan is no joke, and will push you.
Good luck.
– Rob
***
QUESTION
Rob,
I’m a 26 year Police veteran(49yo) and looking for something new. I am active and have always worked out. Currently want to cut 20 lbs and get back on it. I am assigned to our training unit for my last 12 months before I retire and have daily access to a gym and crossfit gym.
I have been doing scaled down crossfit but just don’t think this is the way……seem like a lot of yanking weight off the ground as fast as I can….quantity and no quality. Had a couple little tweaks in my back and think I want something better.
I am going to scale down your free week and see how it is.
Can you suggest a Military Athlete path for me.
Thanks
-R
ANSWER
Hi R-
First – fix your diet. Eighty percent of fat is diet-related. See our dietary recommendations here: http://militaryathlete.com/subpage_details.php?subpage_ID=1906&page_ID=34
Plan – OnRamp Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=129
– Rob
***
QUESTION
So I’m in the marines training for marsoc right now. I have a question on the payment amounts. I saw that you have a marsoc training plan. So the question is, Do I need to pay a membership fee, or can I just pay the seventy-nine bucks for the pdf for the nine week plan? As well I was wondering about discounts? Do you ever have random times that the programs are discounted?
-M
ANSWER
Hi M-
You don’t need a subscription. You can just purchase the MARSOC A&S Selection Training Plan:http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=81&cart_ID=89
No random discounts.
– Rob
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QUESTION
Rob, will you be offering a 6 week dryland ski training program to your online subscribers? And will it start around 10/6/14? If not will the Base Fitness program morph to a ski dryland focus? Thanks.
-J
ANSWER
Hi J-
Yes – through the FreeSki Team Sessions.
– Rob
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QUESTION
Rob,
I’m a swimmer at the Air Force Academy and currently training for Phase II Special Tactics Selection in the spring. Is there a training program you would recommend given that I already spend a lot of time in the pool? I want to do really well on the PAST so maybe something geared towards that specifically. Thank you for your time.
Very Respectfully,
S
ANSWER
Hi S-
Couple Options:
1) USAF PAST Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=94
Specifically designed to improve PAST scores – includes bodyweight, running and swimming work which self-scales to the incoming fitness of the athlete.
2) USAF CCT/PJ/CRO SelectionTraining Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=92
Designed specifically to prepare guys for CCT/PJ/CRO selections – plan includes extensive swimming as well as running, rucking, specific PAST work, intense work capacity and long “mini” events.
– Rob
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QUESTION
I was wondering if you have any kind of program that tailors to ranger school. I am currently active duty with some good fitness but would like to break out of the mold of weight lifting and running. I will be attending ranger school in February and need to be as physically fit so that I can be successful. Please let me know if you have any suggestions. Thank you again for your time
V/r
-M
ANSWER
Hi M-
I build the Ranger School Training Plan specifically to get guys ready. Here’s a link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=60
– Rob
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QUESTION
Hi R,
Just starting the operator sessions after finishing up a few other plans (On-ramp, bodyweight and Rat 6) and was wondering if you had any suggestions for substitutions for the sandbag getups (I’m thinking turkish getup?) and the GHD piranha (not really sure a good substitute there). Thanks.
-J
ANSWER
Hi J-
No good substitute for the sandbag getup. I’d really encourage you to build a sandbag. Turkish getups don’t work because your shoulder fails before your core and legs and lungs. You may try holding a kettlebell to your chest.
GHD Pirahna – EO’s.
– Rob
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QUESTION
I have taken several course ranging from CrossFit Level 1 to USAW Level 1. I am looking at eventually opening up my own gym in Bismarck ND. I am a Veteran of the US Army Infantry and wanted to have a military/law enforcement type of programing available hence why I am looking at your course. I had a few questions: 1 since coming from out of town where is a good place to stay? 2 is the a certification and renewal of that certification? 3 are there pre – requisite for the course? I have also though of job shawdowing at your gym, is that a possibility? Thank you for your time.
-A
ANSWER
Hi A-
1) Jackson is a tourist town with a bazillion motels. The gym is located about 2 miles south, and nothing nearby and you would want to stay near the town square anyway – place is awesome. Search for Town Square Inns – reasonably-prices motels near the square.
2) We don’t currently offer a coaching certification. Ours is a Advanced Programming Course.
3) No pre-reqs, but this is an advanced course – it’s not an exercise instruction course, nor is it appropriate for athletes new to gym-based training. Those who get the most out of it are experienced coaches, current gym owners, and experienced athletes familiar with our work and ready to start doing their own programming.
4) We offer 3-month long internships from time to time which you could apply for. We generally advertise them through the NSCA job board.
– Rob
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QUESTION
Hey Rob,
Your programs have really captured my interest. I played water polo in college at the US Naval Academy and during my time there I worked closely with my athletic trainer with the hopes of getting selected into the SEAL program. I had great athletic success, performing well during the screeners and mini BUD/s phases. I was ranked top 5 by the instuctors, ranked 3 by my peers, and had the top PST score of 532. Unfortunately, my conduct record crushed any hope of and now I must serve as a SWO (surface warfare officer) on a ship for two years before I can submit my package to lateral transfer into the SEAL community. During this time I want to improve on the base I already have but on a ship with limited equipment (a couple treadmills, a TRX, some dumbells, and a smith machine) it’s easy for me to get bored and complacent. Is there any programs you have that can help me improve my fitness with the equipment I listed?
Thank you for reading this long email and I appreciate the work you are doing. I’m currently doing the big 24 workout with the 4 week run improvement to get a good base.
-S
ANSWER
Hi S-
You could start with our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96
Don’t be fooled by “bodyweight” – this plan is no joke.
– Rob
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QUESTION
Hi Rob,
I just had some questions about the programs and the appropriate way to go about them. I was interested in the PJ selection training program. I was wondering if stacking other programs on top of that would be necessary/safe? The other ones I was also looking at was the 4 Week Run and the Bodyweight training program.
Thank you for any suggestions
-D
ANSWER
Hi D –
By “staking” if you mean doing the plans concurrently, don’t do it. The USAF CCT/PJ/CRO Selection Training Plan is no joke, and you won’t have the time or the energy to do supplemental work.
However, you could do the Body Weight plan first, and then the Run Improvement, then the selection plan.
– Rob
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QUESTION
Hey Rob,
I have look into mountain athlete for a while now and really want to pull the trigger on a program, however I am not sure which would be the best for me. I spend most of my time working as a whitewater raft guide with a some mountain guiding when I have any time off. What program would you recommend? I looked at the the kayak program, however I don’t know if it will address the general fitness that we need for the dry land work that we do. Any help would be greatly appreciated!
Cheers,
G
ANSWER
Hi G,
The Kayak/Paddling Pre-Season Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=47) includes lower body strength and general work capacity efforts (squats to sprints, etc.). You could also substitute a trail run for one of the twice-weekly water-based paddling efforts.
– Rob
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QUESTION
Sir,
I am currently deployed on a 1 year tour and am very interested in some of the plans you have offered, namely the ruck based selection plan or packet. I have heard great things about the plan and finally decided to look into your website myself. I was wondering if you offered any kind of discount to active duty military members, as some of the prices for these packages are incredibly steep for service members pay.
Thank you in advance for any information you can provide.
-K
ANSWER
Hi K –
I’m sorry, no discount.
The Ruck Based Selection Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45) has been developed, evolved, improved and effective over the 10 years I’ve been programming for Military Athletes. I think it’s an incredible bargain.
You may disagree.
– Rob
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QUESTION
Rob,
All is going well with the APFT plan. I have a few weeks left in it. My sit ups and push ups are all in the 100s but my run is still slower than I would like.
The test is for the Reserves (I just came off of active duty). I am fighting through degenerative ankle changes and increased wear in the articular cartilage that I am now getting disability for (that ankle has always been a POS).
I can work through the pain and have the medical ok to do so but it has slowed me down due to decreased range of motion, I believe. Would adding more cardio in the form of bike or pool work help me push through this? Maybe more strength training?
Medically, it is as good as it will get or so they say. I am really just looking for some aspect of training to improve, not a medical fix. Rucking is fine and squats are do-able but at no more than 90 degree bend now. It is just the higher end of my running speed that is suffering.
I am much better than I could be and am just looking for that extra 10%. Thanks for all your hard work!
-C
ANSWER
Hi C-
What I think your asking is if swimming and/or biking would improve your running time. My answer is perhaps the biking, but I can’t be sure.
Will swimming and/or biking improve your ankle? No idea.
If you haven’t already, I’d recommend you buy and use a stiff, lace-up brace for it.
I wish I could offer more.
– Rob
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QUESTION
Rob,
I’m currently in week 5 of the APFT training plan getting ready for my APFT for record in my home unit on October 5th. My push-ups and sit-ups are fine; I’ll max those out. But my run isn’t there yet. I’m still recovering from a knee injury, and I’m working with a physical therapist for it.
I have an Army school in December where I’ll have to take another APFT. So, I’ll have about eight more weeks to keep working on my running. I need to drop just one minute to max it. I’d like to do some strength work in that time to maintain my push-ups and sit-ups while I continue to rehab my knee and improving my running. Can I continue the run training progressions from the APFT program in addition to the strength work and the rehab work prescribed by the physical therapist? What other suggestions might you have to improve my run time?
Thanks as always for your feedback and for what you do to support our military men and women.
-B
ANSWER
Hi B-
You should be able to do some strength work and run. Just watch for overtraining and soreness.
Improve run time? The APFT plan uses faster, but shorter intervals. You may want to add some moderate paced longer distance work.
– Rob
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QUESTION
Good morning Rob,
I’m currently doing your training program for Athletes with a leg injury, pretty happy so far. My question though is when the exercise says 4x kettlebell clean to stand to press, am I supposed to be doing one arm then switching arms or two 25lb Kettlebells. Sorry for the confusion and thanks for the great program.
-C
ANSWER
Hi C,
No – do it two handed, one kettlebell in each hand, but you stand only on your good leg. So start sitting on a bench, swing the kb’s between your legs to the rack position on your chest, then stand on your good leg and at the same time press the kb’s up overhead. It’s actually a killer exercise…
– Rob
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QUESTION
Hello Rob,
I have a question about the Ruck based Selection training Packet vs buying the programs individual. So at the time I did not have the money to buy the program at once. So what I did was buy them separately. So the RAT6+ Ruck Improvement are to be done at the same time. So do I repeat the Ruck program after 4 weeks?
-B
ANSWER
Hi B-
No – do Rat 6 in isolation alone for 4 weeks, then double up with the Ruck Improvement Plan for the final 4 weeks of Rat 6.
– Rob
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QUESTION
Rob
Can you suggest substitutions for me on the climbing specific sections? I don’t climb or have convenient access to the equipment.
ANSWER
Sir,
The Base Fitness sessions at Mountain Athlete are what we use for the mountain guides and other general mountain athletes who train with us here in Jackson, Wy. Developing and maintaining climbing fitness is key for these athletes.
When we began programming regular climbing-based work we received many requests from athletes like you, who were following these sessions as general fitness, and/or, weren’t interested in the climbing-based work.
Which is why we began programming climbing-free, general fitness training sessions at Strong Swift Durable, andstrongswiftdurable.com.
What you should probably do is cancel your subscription to Mountain Athlete (let us know if you need help) and subscribe to the sessions at Strong Swift Durable.
Alternately, if you’re looking for military-specific daily training, you should be doing the Operator Sessions at Military Athlete (militaryathlete.com).
– Rob