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QUESTION
I am currently preparing for advanced training in the Navy and wondering if you have any programming that would be suitable. Currently in addition to my personal morning runs and swims I use both SEALFit, CrossFit Football, and traditional Crossfit. Currently as we progress through the spring I am looking to change some stuff up. Namely, blending both cardio movements, (push ups, sit ups, ect.), with more strength. Not looking for 3×10, just a efficiant way to blend these, I enjoy the longer SOF candidate WODs, just would like to be able to throw in some more just brute strength movements in the WOD. I feel the main area where CF Football has helped has been in the water, but other that strength it doesn’t cater to what I need exactly.
Anything you can provide me with is hugely appreciated,
– D.
ANSWER
It doesn’t sound like me like you’re training much D. Rather you’re bouncing around all over the place, and likely favoring the type of training you enjoy the most or are the best at. We all do this when we’re “working out” instead of “training”.
It’s also not clear from your note if you have a selection date, or are hoping to get one. If you have a selection date, you should prepare sport specifically for the demands of that selection – we have a BUD/s plan, and soon will have a plan for DEVGRU Selection.
Finally, you say you want more strength but find more strength doesn’t help you in the pool. This shouldn’t be a surprise.
Strength well build your combat chassis – legs/hips/core for the load bearing requirements of combat deployments down range.
Based upon all you’ve described, I’d recommend the Military Athlete for CrossFitters plan. It includes lots of heavy strength training, plus bunches of intense, heavy breathing, work capacity.
Here’s the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=63
– Rob
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QUESTION
I start your Tough Mudder program on March 30th for the Chicago Tough Mudder in May. I became interested in your training programs last winter following along while you trained Josh for the Crossfit competitions and have been looking forward to trying one out ever since.
My question is rather simple – the strength sessions in this plan include something like this from session 4: 6 rounds: 4x Push Press – increase load until 4x is difficult but doable. Does this mean I start relatively light the first round, do 4 reps at that weight, then increase the weight each round? Or should I start heavy with small increases each round?
Thanks for your help,
– N.
ANSWER
N. – Aim to be at the “hard but doable” load by round 3 or 4, and do that load “across” the remaining round. The goal is to get heavy as fast as possible, but also understand you’ll need a couple of early rounds to warm up. Here is how I would likely load push press for myself:
Round 1 115#
Round 2 135#
Round 3 145#
Round 4 155#
Round 5 155#
Round 6 155#
– Rob
***********************
QUESTION
Hello,
My name is Mark and I live in a remote town in Australia. I have basic weights set up BB DB etc, I have rings, have made sandbags and a plyo box. I am interested in being in peak physical condition and doing what most people wouldn’t even bother trying.
I am in OK shape, my endurance is good but my strength is not so, I can bench about 80% of my BW, I can do 6 strict pull ups, 6 dips, plenty of push ups etc.
What I would like to know is wold the operator sessions on your website suit me? Should I build up some more strength first? or should I scale the workouts? Can I expect to gain strength from our program? Is militaryathlete.com suitable for beginners?
Thank you for aking the time to aanswer these questions,
– M.
ANSWER
It would be best for you to start with one of the strength plans from the website store. I’d recommend the 357 Strength Plan. CLICK HERE.
This approach will not only build your strength, but introduce you to the intensity of our programming. Then you’ll know if the Operator Sessions are for you, and if so, will come in more prepared.
– Rob
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QUESTIONS
I, like one of your members am planning on going to SFAS upon my return from Afghanistan. I saw you advised him to follow the Operator Series (of which I just purchase a membership) and then 8 weeks out swap to the Ruck Based Selection program. I was curious if you thought I could add the Rat 6 strength to the current muscle endurance periodization or do you think that would be too much volume or counter productive?
Thanks
– J.
ANSWER
Too much volume and counter productive J. The Rat 6 Cycle is the last strength cycle we did on the operator sessions – so you can just go back in the archives and start the Operator Sessions there, if you like.
– Rob
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QUESTION
I’m enlisting in the Army and should head off to Basic in about 3-4 months from what my recruiter says. I have intent of going SF and the job I’m shooting for 18X, which a Special Forces Candidate. I’m curious if I should do your Selection training months before SFAS, not right now before I head off to basic. Thank you.
– J.
ANSWER
Not now J. You’ll lose fitness at basic. Do it directly before heading to SFAS.
– Rob
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QUESTION
I have a quick question I hope you have time to clarify for me. I took a look through your FAQs and didn’t see anything, I apologize if I overlooked it somewhere else.
I’m wanting to sign up for your operator sessions, but I was wondering what the difference between the individual and the team leader is. I see what it says about the 12 athletes, but what exactly does this mean for the content of the subscription?
Thank you very much for your time.
– C.
ANSWER
The “Team Leader” is intended for team leaders and others who coach/train with their teams, C. Not everyone on the team gets access to the subscription – just the Team Leader, who prints out the sessions and uses them to train with his team.
– Rob
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QUESTION
Hey rob. I’ve been on your operator session program for a few months not a consistent as I wish because I’m in the Navy stationed in a ship. But I’ve been to BUD/S once. Failed now I’m trying to get back my question is.. how much research have you done on your program to and it effects on running? Should I incorporated a run program on top of this? I’ve already seen and improvement on my running and I haven’t been running at all really. I would just like so professional advice. Thanks man.
– G.
ANSWER
The goal of the Operator Sessions is deployment fitness, not assessment/selection fitness. The difference? – Never, down range at your job, will you run unloaded, in shorts/t-shirt, or even unloaded in BDUs/boots.
In terms of running, the dominant focus of the Operator Sessions is sprinting, not distance running. Downrange, it’s entirely likely that you’ll be sprinting.
What we recommend is guys do one of our sport-specific programs directly before their selection – in your case, our BUD/s prep program.
– Rob
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QUESTION
Hello Mr. Shaul,
My name is B. I would first like to thank you for doing what you do. It really benefits people such as myself that are looking to get results but don’t have the experience and time to realize what works and what doesn’t. I recently received an Army ROTC scholarship which I am most likely going to accept and take to Clemson University. I am a senior in high school now and I would like to be ready mentally and physically for my upcoming situations presented to me in ROTC. If all goes well in the program
I would like to become a Ranger at some point.
I have been working out seriously for about two years now with my football and wrestling team. I have also been doing some crossfit. I think I have very good upper body strength right now and I am a good runner. However, my leg strength needs to be improved if I am going to be able do all the rucking and lower body exercises that will be required. Plus, I know that having strong legs just gives you a great base to work with. I am think about starting with “Operator Ugly” session and then progressing my way into the “Afghan Pre Deployment ” session. Do you think this would be right for me and give me the results I want.
I am 6’2” 180 lbs 17 years old. Thanks.
ANSWER
Start with the Afghan Plan, B. It’s legs/lungs focused, and simple, but hard.
Click Here.
– Rob
QUESTION
I am currently deployed in Kunar afghanistan and I plan to put in for special forces selection when I return from deployment in a few months. What program would you suggest? I should have about 8 months from now before I actually attend SFAS. Thanks for your help.
– J.
ANSWER
I’d recommend subscribing and completing the Operator Sessions until 8 weeks out from SFAS, J., then, cx your subscription and purchase and complete the Ruck Based Selection Program from the website store. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=45
– Rob
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QUESTION
For my baseline fitness, I’ve followed Military Athlete for several years, including several of your specific programs for various events. Regarding my background, I’ve been in the Marines for 10 years, including 4 years in special operations. I’m transitioning this fall and looking for some training advice for the following.
In either September or October, I’ll be doing 3-4 weeks of Mountaineering in Nepal (either 3 x 6,000+m peaks or a low-7,000m peak) as training preparation for an Everest summit expedition in April-May 2014. I’ll be living in the region (India, China, SE Asia) during that time.
Do you recommend continuing MA training sessions in between and switching to a specific training program prior to these events? Or switch to Mountain Athlete for baseline fitness? I have used the Big Mountain and Alpine/Ice Expedition Training Programs for past mountaineering events.
Your Advice is appreciated.
– J.
ANSWER
Switch to Mountain Fitness – you’ll need to go to paypal to cx your military subsc, and then to Mountain Athlete to subscribe to Mountain Fitness. 12 weeks out from Nepal, start and do the Big Mountain plan – or the expedition plan, depending on the technical difficulty of your climbing there.
You won’t need the loading/impact of the Operator Sessions for your mountaineering, and will need the additional endurance in the Mountain Fitness sessions.
– Rob
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QUESTION
Rob,
I hope this e-mail finds you doing well. I love your site and the stuff you’re doing! Hats off to you and your team.
I’m a federal agent with NCIS, and could be a complete slob, if I wanted. I don’t want to and really have learned to love training. I probably lack most in strength. As a small guy of 5’4″ 145, even my highest numbers resemble warm-ups or some big guys:) I’m looking to ramp up my strength trainig while not ignoring my conditioning. I train for strength mostly with Kettlebells, but have access to and experience in the gym. I have 2 16kg and 2 24kg bells. Is that adequate for your KB program or I should I just use the Patrol Officer’s program?
Thanks in advance for your help, and I look forward to your answer.
Best,
– T.
ANSWER
Hit the Patrol Officer Plan from the website store first. It includes total body strength, core strength, upper body hypertrophy (mass), and work capacity. Click here for the plan.
– Rob
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QUESTIONS/ANSWERS
Rob,
My platoon is halfway complete with the Afghan prep program. It has been outstanding. All of my NCO’s say that this is the best PT they have ever done as a platoon—some of them have been in for 12-plus years. Two questions for you:
1) We will be on session 23 before everyone heads away for two weeks of leave and time with family. What would you recommend guys do individually during two weeks off so we can pick up session 24 when everyone returns? The temptation would be to just have guys complete the sessions on their own, but the reality is lots of guys won’t…and there’s something to be said about finishing the program as a platoon. Most will have limited access to gym equipment while they are at home.
ANSWER: You’ll never be able to enforce it – I’d let them know they will be completing the two final weeks when they return – and recommend they do some running, step ups, sprint, and watch their diet. You know most guys won’t, so the first few days back will be pretty brutal…. but that’s okay.
2) Once we finish the program, we will still have about a month until we actually leave for overseas (timeline has changed a little). Would you recommend cycling back through the whole program or doing something different?
ANSWER: I’d recommend doing the Squad PT Plan from the website store. This involves little equipment and would be great maintenance, but also something new.
Ultimately, it has been incredible to see the development of the guys in just a few weeks of the program. Needless to say that for most of the guys it’s a love-hate relationship.
Thanks,
– J.
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QUESTION
Mr. Shaul,
I apologize for the lengthy email in advance. I am going to Fort Bragg’s PRC at the end of April then to Ranger School. I recently purchased your Ranger School Prep program. Having some difficulty scheduling due to I still have to do company PT. Your thoughts on what I have been able to work out would be appreciated.
Here is what we do for Company PT that I cannot get out of and what I have switched around in your program to make it work.
Monday- No problem completing your program that day.
Tuesday- Company PT is a crossfit style workout that always has pushups, swings, step ups, and situps. I run the 4 miles when I get home.
Wednesday- Company PT is section PT. Usually can try and do my own thing that day.
Thursday- Company PT is 4-6 mile ruck march over varrying terrain.
Friday- Company Run usually 4-5 miles.
The differences that I did, due to not being able to get out of Company PT is switch Thursday and Wednesday in your Ranger Program and do the ruck March Thursday morning. Also, what I have been doing is the prescribed workout that is usually on Friday, Saturday Morning.
Also, I ordered a sandbag on March 1, was wondering how long usually takes to receive them?
I appreciate it
V/R,
– L.
ANSWER
Your changes are good L., but you need to watch for over training. The Ranger Program is no joke.
If overtraining becomes an issue, cut work capacity events from the Ranger Program – leave in the strength and rucking/running work.
Sandbag – we ship these once a week and you’ll get an email when it mails. It should go out this week.
Good Luck!
– Rob
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QUESTION
Rob,
I recently returned for deployment and need to get back into shape for SFAS. I was wondering do you have a train-up program for it?
v/r
– B.
ANSWER
Ruck Based Selection Plan from the store Brandon. Several have used it successfully for SFAS.
militaryathlete.com/page.php
– Rob
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QUESTION
I want to start off by saying I’m a big fan of Military Athlete. For the past year, they’ve been a main focus of our unit’s morning PTs, and we’re always getting in a great workout.
Currently, I’m a NROTC Marine-option midshipman. I’m a female, and even though I’m only a freshman, I may be headed to OCS-Juniors this summer. So, my question is, what strength-building plans do you recommend for a female going into the Marine Corps? I’m in decent shape (I’m running a sub-20 min 3-mile, and I’m only a couple of seconds off from a 300 on the PFT) but I’m not satisfied with my current level of fitness. I can do about four pull-ups on a good day, but I’m trying to work for that twenty. I’m pretty confident with the 40# sandbag, but I struggle with the 60#. I smoke lower body workouts, but when it comes to upper body, I’m very much lacking. I want to strength build so I can be prepared for OCS, but I also want to strength build in general so that I can reach the same strength level of all the male midshipmen in my platoon. What do you recommend?
Very respectfully,
– K
ANSWER
Hi K –
Be realistic about your upper body strength. Few women have the upper body strength of men. That being said, at one time in my gym I had 10 women who could climb the rope with out feet, and I’ve had a couple who could manage 10x strict pull-ups.
Training Plans – Couple options on where to start:
1) The Ultimate Meathead Plan from the website store. This plan trains max effort strength for the lower body, and hypertrophy (mass) for the upper body. It would be a great place to start in terms of increasing your upper body strength. It is weight/barbell intensive. This is primarily a strength plan. militaryathlete.com/page.php
2) Upper Body Round Robin training plan from the website store. This plan is upper body focused and deploys both body weight and barbell training exercises. If you chose this plan, use 70% of your bodyweight for the bench press test. This training plan is upper body focused, but includes running/rucking. militaryathlete.com/page.php
Of the two, I’d recommend starting with the UBRR plan.
– Rob
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QUESTION
Rob,
I was emailing to seek some guidance regarding some upcoming training goals and which of your programs might be best suited to help me build towards and accomplish my goals.
A little background about me: I’m a Federal LEO a few years into the job. I followed some CrossFit programming beginning in October 2011 and transitioned that into SealFit in early 2012. I followed Mark Divine’s 8 Weeks to SealFit then 8 Weeks of Operator Sessions. Subsequent to that I switched over to your free Mountain Athlete and Military Athlete sessions. I progressed into your GoRuck Challenge Program and have just completed your FBI PFT Prep Program. I am in the gym 4 to 5 days a week with a little flexibility to add another day if necessary.
I am currently training for a GoRuck Challenge at the end of April and am in the first week of your GoRuck Challenge Program. Following that I am contemplating a GoRuck Selection in the Fall. Ultimately my goal is to try out for and attend my agency’s SWAT Tryout/Selection in May 2014. I have a little more than a year to Selection and some waypoint goals between now and then. I’ve read the reviews on your sight and seen the videos related to the work you’ve done with FBI LA SWAT and wanted to see if you could offer any insight into what might be the right training program to follow to achieve these goals.
A little background about our SWAT tryout. The tryout begins with a PFT in mid-April. The PFT consists of weighted sit-ups, max pushups, max weighted pull ups, 50 yard assault dash in 35 lb kit with shotgun and 880 yard assault run with 40 pushups and buddy drag at midpoint. Following that is a smoke session and then an approximately 4 mile run. The run determines your starting position for Selection.
Selection is a 54 hour course that is smoke sessions followed by arrest scenarios/range time. There is also a portion in the water to include 50 to 100 yard swim in BDUs, treading water with weapon above head, jumping in the water with full kit and ditching gear and bobbing with hands behind back (think a couple hours of SEAL style drown proofing). Most evolutions are done with Individual Body Armor.
My plan right now is to follow your GoRuck Challenge program through my GoRuck challenge the last weekend in April. From there I plan to purchase and complete your Ranger School Prep program through two cycles before a GoRuck Selection in approximately November. Following GoRuck Selection I was thinking of moving into your Ruck Based Selection program for two cycles or following up one cycle of Ruck Based Selection with your BUD/s training program. Basically I’m piecing your training programs together over the next year. I don’t know if that’s a better plan than just following your Operator Sessions regularly for the next year.
I’d welcome any comments, feedback or suggestions you may have about my plans and the best way to achieve my goals over the next year using your programming. Let me know if I can provide any additional information about myself, my goals, upcoming events, etc.
Thanks in advance for any help you can provide and I appreciate all your hard work – your plans have really helped me improve and achieve my goals to date.
– A.
ANSWER
Honestly, if possible, my first advice would be to try out for this years SWAT. You’ve got a month (if this year’s schedule is same as next year’s) to train for the mid-April PFT. You’ll want to train for this sport specifically – do the test once-twice/week and work on your weaknesses in between, plus add in the swimming stuff. Do the water stuff sport specifically – in buds, etc, plus plenty of time at the range doing technical work and Range Fitness. Go Full on.
Given your fitness background, you should be pretty darn ready and a month of concentrated work could do the trick. If you don’t get selected, you’ll get some first hand insight as to what is expected and how to prepare for next year’s go around.
If not – I would try to discover what is the greatest source of attrition from the SWAT selection. It could be the swimming – or the fitness, or the range work. This knowledge is key to preparation.
I don’t like the idea of repeating the Ranger Plan or doing it and then following it by the Ruck Plan. Please understand these plans are very intense, and ruck intensive – and rucking overall isn’t very good for you. There’s a reason we recommend guys use the Operator Sessions as their day to day training, and then drop out of these and into one of the sport specific training plans directly prior to their school/selection. The Operator Sessions balance out the sport specific fitness built by these plans – this balance fills in your weaknesses, and builds in durability, plus gives your body a break from the intensity and workload of the sport-specific plans.
I’m thinking the Ranger Plan would be a good general prep for your selection, but you’d have to make modifications to ensure you smoked the PT test Mid-April, and were prepared for the water confidence. I don’t’ have the perfect plan built for you right now, but am working on an AF CCT/PJ selection plan and a Marine BRC Plan which would be a close fit (they will include swimming/treading/water con) . I hope to have these done soon.
– Rob
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QUESTION
My name is A. and i was just looking at the military athlete site and wanted to know your recommendation for which track i should choose. A little about me, I am a USAF pilot and i have a weight limit of 195, I am about 180 right now. I have many years of experience with sports and have experienced several different types of gym workout styles. My goal is to be as functionally physically fit as possible, while keeping my weight below 195. I understand that there are many different facets to fitness and diet will play a huge role in my weight. Thanks for any recommendations!
V/R
– A.
ANSWER
In general, our goal is to add strength to athletes without adding excess additional bodyweight.
My first recommendation would be to join the Operator Sessions and use these as your day-to-day training. If not, I’d recommend one of these plans from the Website Store:
– 357 Strength: militaryathlete.com/page.php
– Military Athlete for CrossFitters: http://militaryathlete.com/page.php
– Rob
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QUESTION
Hi Coach,
I’m looking to enlist in the USMC. I’m currently running your operator sessions, but I’m not in very good shape. My running is terrible. Mostly due to my weight, which is 220 (mostly muscle, I used to powerlift). Do you suggest continuing the operator sessions as is and just letting my running advance that way, or do you think I should do a different program to get myself to a certain level before continuing the operator sessions?
Thanks,
– L.
ANSWER
Be patient and stick with them L. – Rob
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QUESTION
First, can’t thank you enough for the awesome things you do. So, quick background, this last fall I attended STO selection (Special Tactics Officer, Officer side of the Combat Controllers) and needless to say, didn’t train correctly and failed the run by 30 seconds. (My swim time also was not very impressive) My PAST test results were:
Pull-Ups: 27
Sit-Ups: 88
Push-Ups: 76
3-Mile Run: 22:30
1500m Swim: 30:00
They said they liked everything else about me and invited me to apply again. In the meantime I’ve now deployed to Afg until the fall. First thing I’m trying to do is get stronger and gain a little size. I’m 5’10” and 155 right now. I’m a week into the Hypertrophy program and it’s working awesome so far. My question is what your thoughts may be on my next approach. My weak points have always been my running and I’m sure I could stand to improve my ruck. The men who ended up getting picked at the fall selection all ran their 3 miles on the PAST test in around 18 mins and I’ve been told by the cadre that it is what they expect to see. Yet we also need to be good at rucking and swimming. I feel like I need something to work on my work capacity and stamina. Do you have any thoughts? After I finish this Hypertrophy I was thinking about doing the Ruck Based Selection program, but thought I would see what your thoughts are. I know you have a BUD/S program also, but does it incorporate the rucking and swimming that would prep me for the 1500m swim in the STO PAST test and the rucking we do during the week? That is the one I was thinnking about doing once I return as there are abviously no pools here.
Again thanks for everything you do. Have a good one sir.
– J.
ANSWER
A quick start would be to join the Operator Sessions and do the current Endurance Cycle – it’s almost built perfectly for the PAST – pull-ups, push ups, sit ups and a 3 mile run (no swimming). Start with the 2/28/13 session and work forward from there. With a week off, you could repeat this cycle if you wanted.
Afterward, I’d recommend sticking with the Operator Sessions until 8-12 weeks out from selection, then train sport specifically for it – including the run/swimming. This could be the Ruck Selection program with changes for more swimming/running. The Ruck Program is no joke – you won’t want to do it twice.
If you failed to get selection just because of a 30 second run – you should have a great shot this time.
Understand it takes a genetic mutant, plus someone with a perfect build of 6 feet/185-190 to have a shot at a 18 min 3-mile, and still the strength required for the other selection challenges (rucking, etc.). One problem with focusing on the PAST is it can leave you weak, vulnerable and unprepared for the Rucking, etc.
I urge guys to keep their eye on the ball, train for durability as much as fitness, and ensure they can meet the fitness test minimums (PAST in your case), but not focus entirely on maxing the PT Test.
– Rob
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QUESTION
Rob,
I am a Marine Corps Option NROTC student getting ready to attend Mountain Warfare training in Bridgeport, CA this summer (late June). I have completed your ruck selection program once and loved it. Would the Afghan Training Program be better suited to prepare me for Mountain Warfare Training or should I repeat the Ruck Selection program?
Some info that may / may not be helpful:
-The ROTC version of Mountain Warfare we go through is 10 days long
-^Will include humps of varied distance leading up to a 7 Mile Uphill Hike with gear / packs (in formation)
-I am 5 foot 6, 150 lbs, and I am very weak lower body compared to my upper body which I am trying to correct
-Because of my height, (i think), I have a hard time with humps as I have to really lengthen my stride to stay in the formation
-Most Recent 3 Mile run time – 18:40
Also – Any recommendations on rucks / packs? I’d like to purchase a good ruck to train with on my own as my ROTC unit only issues very crappy and beat up Vietnam era ALICE Packs. Doesn’t have to be military, just looking for some recommendations.
Thanks for all the help,
– A.
ANSWER
Yes on the Afghan Plan, Alex. I think the ruck plan would be overkill.
Packs – I’ve got a Eberlestock hunting pack and absolutely love it. Haul 1/2 an elk out at a time with the thing – its bomber and super well designed. They make tactical packs too: http://www.eberlestock.com/
– Rob
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QUESTION
Hey Rob,
I am an owner of a CrossFit gym in Albany, NY.
I train a dozen Albany Police Officers, several national guards, 1 sheriff, 1 detective and a handful of NY State troopers.
Although we do not have anyone in the military, (well we did but he is now home)
CrossFit has been closely related to the military…. “preparing individuals for the unexpected” is one of our slogans.
Are you familiar with CrossFit?
I am very interested in what you do and would like to know more about your programs and seminars you put on traveling.
It has to be in alignment with CrossFit though. I see that you do olympic lifting, barbell instruction.
Do you know if your instructions are similar to CrossFit?
For example some “old school” power lifting and CrossFit are not the same….
Look forward to hearing back from you.
– J.
P.S. Would we qualify to receive a free “glimpse” at your programming?
ANSWER
Hi J –
I attended one of the first CrossFit Seminars back in 2005, and have attended a couple other of their courses. Glassman is a genius and CrossFit is an proven general fitness program.
Below is how Military Athlete differs from CrossFit. This is also available on the FAQ on the site:
HOW DOES MILITARY ATHLETE PROGRAMMING DIFFER FROM CROSSFIT?
– Focus in on field performance, not gym performance: CrossFit is “the sport of fitness” – and gym numbers/exercises are paramount. We understand that for Military Athletes, all that matters is outside performance. This allows us to constantly modify/change/improve our programing as we learn and evolve.
– Programming Detail: Military Athlete training sessions are thoroughly periodized, programmed and designed. Nothing is random about our training sessions.
– Fluid Periodization: Military Athlete mesocycles have a cyclic emphasis which rotates between strength, work capacity and stamina. To our knowledge, typcial CrossFit programming does not deploy periodization or mesocycles of any type.
– Bias toward Strength: Military Athlete programming has a bias towards relative strength, as opposed to the work capacity emphasis of CrossFit programming.
– Volume and Training Session Length: Military Athlete programming pushes more volume, and its training sessions are longer than typical CrossFit WOD’s. Strength and Work Capacity sessions are designed to be 60 minutes long. Stamina Sessions can be 60-120 minutes long, and include 2-a-days.
– Training Schedule: The Military Athlete Base Fitness training schedule is typically 4 days on, 3 days off, as opposed to the 3:1 CrossFit WOD schedule.
– Durability Included: Mobility and durability drills are included in these training sessions, sometimes worked into strength circuits, and sometimes worked into durability-only circuits.
– Focused Core Strength Training: Several sessions included dedicated and focused core strength training circuits. We believe a strong midsection is essential to durability and our programming reflects this.
– Not every training session or circuit is a race: Circuits or other training session parts which are “for time” or are to be sprinted through are clearly indicated in this training plan. Unless the training plan calls for “for time” or “sprint effort” work briskly, not frantically. In general, these sprint efforts will be relegated to parts of Work Capacity training sessions.
I’m not sure what you mean “that it has to be in alignment with CrossFit though.” Pls understand Military Athlete is not affiliated with CrossFit, though many CrossFit coaches/owners have attended my programming or certification courses.
Free “glimpse” – I recommend you subscribe to the Operator Sessions or complete the Free sessions on the site to get a taste.
Hope to meet you some day
– Rob
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QUESTION
I have started the Big 24 plan and have a question for you. The work/rest ratio is 4 on and 3 off. What is your general recommendation for the off days. Is it active recovery or complete rest or based on how I feel? If it is active recovery, is there exercises I should avoid? Outside of lifting I swim, bike, run and climb. I certainly don’t want to overtrain or get injured but three days off gets me antsy.
Thank you for your time.
– Mark
ANSWER
Active recovery – better described as “play” – Mark. Here we all ski/hike/fish/peak back, bike, etc. on the weekends. Try not to get too intense though, Big 24 is no joke.
– Rob
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QUESTIONS/ANSWERS
1. When you log in, it brings you straight to your workout sessions. Do I start at the one that says 2013-03-13 and work my way down the list or is there a certain starting point?
I recommend new athletes start at the beginning of the last cycle. As you look down the dates, find that spot and start there. Also – follow the sessions in order by date – for example, do the 2/2 session, then 2/3, then 2/4, etc.
2. in the beginning it says, work up to 1RM bench press. What does 1RM mean? Or to make it short, do you have an acronym list of what you use so I can compare it to the work out sessions.
1RM = 1 Repetition Maximum – the most you can lift for that exercise.
I am sure I will have more questions along the way. Thank you for your time Rob, it is greatly appreciated.
– A.
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QUESTION
Hi my name is M. and first I just want to say that the operator sessions fall perfectly inline with the Navy prt. Last November I got one of my best run times, best push up score and kept my sit ups up. I had started Military Athlete about 6 months while deployed in Bahrain but since being back from Christmas time to now I haven’t had time to keep up because of another training cycle and a lot of admin catch up. But the reason I sent this is because I want to know your opinion about what program I should do next after this next prt. I am 5’10” 170lbs at about 16% bodyfat and most of my lifts are up to par with what you recommend they be at. However bench I reached a plateau of 225 and front squat about 210. I was looking at the description for the ultimate meathead cycle, hypertrophy for skinny guys and patrol officer training program. I feel like I should put on a little mass so I am iffy on the UMC and at my next command I will be a patrol officer albeit on a Navy base but I do want to have a stronger upper body as well. Any advice you can give would be much appreciated. Thank you for your time.
– M.
ANSWER
Ultimate Meathead!! This is an awesome strength cycle which pushes lower body max effort strength and upper body hypertrophy (mass). – Perfect for you.
– Rob
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QUESTION
I was browsing through your listing of workouts that you have available and I was wondering if you could help me in choosing a program that would suit my needs. I am severely lacking in endurance and stamina, but have good musculature and strength, but too much body fat. I am a prior service member, so won’t be joining the Rangers or Seals, but would welcome a routine that challenges my limits. I’d like to develop those areas, and increase my functional fitness. Any help you could give me would be greatly appreciated. Thank you.
– D.
ANSWER
We don’t have an easy “onramp” plan D. – and I’m not sure from your note how fit you are now. Understand all our stuff is pretty intense.
A good place to start if you want to give it a shot is the Afghanistan Pre-Deployment Training Plan from the website store. This will set you straight.
– Rob
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QUESTION/ANSWERS
I’m a CrossFit coach in Louisiana and am working with 2 guys who are scheduled to go to Buds at the end of 2013. I’ve been reviewing your site and really like your operation/philosophy. Since I know very little about the details of what goes on in Buds, I definitely wanted to seek out advice from folks that do know. My plan was to have my guys follow your operator sessions up until 8-9 weeks out from their event and then run them through your 8 weeks buds program. However, neither guy has much weightlifting experience.
They were running, swimming, doing log carries, pullups, pushups & situps before they started working with me (we meet 1x week & I give them work to do on their own). The first session we worked on movement patterns with light KBs and dumbells (squat, hinge, push, pull, lunge, carry). I was relieved that both guys had pretty good movement and range of motion. The second session we progressed to the barbell and I introduced them to Front Squats, Deadlifts, Shoulder Press and Weighted Pullups. I’m meeting with them today and will cover Back Squat, Overhead Squat & Push Press and then next week introduce the clean, snatch and jerk.
So, to my questions
1 – Are there any standards these guys should be at before beginning the operator sessions? Like 1.5x BW Back Squat, 2x BW Deadlift, BW Shoulder Press, etc.? Or any symmetry standards (FS = Bench), Pullups in relation to Shoulder Press? Or should they just be able to do the movements properly and safely?
ANSWER: Properly and Safely. Most athletes start our program weak – and adding strength is the best thing we can do for their performance, and especially their durability.
2 – Are there any special equipment needs?
ANSWER: Sandbags (60, 80#), and IBA or Weight Vest (25#)
3 – Do you advise any additional running, rucking, swimming on top of the operator sessions? And/or does the Buds program contain more of that than the operator sessions?
ANSWER: Swimming, especially technique work, swimming efficiency and treading water. The BUD/s Program is run/ruck/swim, bodyweight intensive.
Thanks for your help – Any chance your doing another seminar down south some time?
Answer: None at this time
– T.
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QUESTIONS/ANSWERS
I’m a medically retired Army vet, and any chance at an SF Selection slot went away when I lost vision in one eye. A shame too, since otherwise my body is whole. If you know of any opportunity for a 32 year old guy with only on eye that works with corrective lenses, i’m all ears. Ah well, this question isn’t for me anyway, and I actually have two questions.
1) My younger brother is trying to enlist in the Marine Corps for Recon. I had considered buying him either your USMC Recon Challenge Plan, Ruck Based Selection Training Program, or the BUD/S Training Program. If he is able to enlist, he’ll of course have to go through Boot camp and Advanced Infantry School prior to Recon Selection/School. Considering the above, what would you recommend as a training guide for an aspiring Recon Marine who must first go through Boot and AIS?
ANSWER: Neither of these programs. I’d recommend the Operator Sessions (best) or the 357 Strength program prior to boot. Both of these programs are super intense – more so than boot – he’d actually lose fitness at boot. Prior to selection, I’d recommend he do our MARSOC A&S Selection Program – which I’m currently building.
2) My younger brother is a natural beast athlete. I may be biased, but physical stuff has always come extremely easy to him. Currently, however, his financial, work and family situation wont allow him the time or means to go to a gym. he still works out like a stallion, but he’s limited to BW stuff and whatever he can find at his house. He has roads to run on (he’s near Atlanta so there are hills) and a pull up bar. Of course he can find steps, or some unconventional items to use as weights, etc. The question is, with his lack of equipment, would any of your current programs work for him? keep in mind, his home is a typical home. No water cans, or spare tire laying around.
ANSWER: The Squad PT training plan from the website store – very little equipment is required.
Thanks in advance. I enjoy your website and check it out weekly if not daily. I know you’re busy, and appreciate your work.
– J.
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QUESTION
I recently finished the Goruck Heavy, using the Ruck-Based Selection program. I am now going to drop into a strength cycle (possibly the Strength and Honor program I have used before) and continue to ruck at least once per week 2+ hours.
I am looking at Goruck Selection as my next event – it is the 48+ hour event, and a different animal than the Heavy, but still a PT/Ruck intensive event.
Would you recommend a repeat of the Ruck-Based Selection program for training, or would something like the Best Ranger program be more appropriate for that long of an event?
Thanks as always for the advice.
– S.
ANSWER
I don’t have a perfect program for this – but the Best Ranger might be the closest. The only issue will be the program’s weekend, long, “mini events” which have as part “military skills” – you’d just want to skip the “military skills” and go right to the fitness stuff.
Good call on the strength cycle before.
– Rob
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QUESTION
Rob, I am emailing you in regards to my SF selection. I spoke with the SF recruiter and he directed me to your website. I would like to start training for selection. I plan on going around September time frame. The SF recruiter SFC Nowell said that if I email you, it would be possible that you could help me with a plan to be in the top shape before I hit selection. I want to honor those who have unfortunately passed away by doing this.
Give you a little background on me. I have been in the infantry for 10yrs and then switched over to aviation. During this time I became a little slacked on my PT. So to be honest I am a slightly above average on my PT as it stands right now, so I need to improve that. Not only for me but for my current unit( I am a NCO so it looks bad on me if I fail or do poorly).
So it would be greatly appreciated if you could help me and/or point me in the right direction so I can succeed in my future decision to go SF. Please feel free to contact me. Again thank you for your help,
– A.
ANSWER
I’d recommend subscribing to and completing the Operator Sessions until 8 weeks out from your selection date, then cx your subscription, purchase and complete the “Ruck Based Selection Training Program” from the website store.
Understand the Operator Sessions are no joke, but are for you if you’re serious about SF. Jump in, be patient with your self, and stick with it.
– Rob
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QUESTION
Hi Rob!
I am interested in your Military Athlete program. I am 21 and working for the German Federal Police. In the past I have mainly been running and doing bodyweight exercises and added traditional weightlifting the last year. I have worked with SEALgrinderPT, SEALFIT, TRX and the Stew Smith’s programs. The latest workout I have been doing is his active duty SWAT member’s workout but I had to stop doing it because of too much running (6x times per week with decreasing perfomance).
These are my goals for GSG 9 (German Federal Police Special Forces) selection in 2014:
sprint 100m in less than 13 seconds (currently 13.1 s)
run: 3300m in 12 min (currently around 3000m)
run: 5k in less than 19 min (currently 21 min)
broad jump: 2.45m+ (currently 2.20-2.40m depending on workout)
benchpress: 40×75% BW (currently 20x, max 1 RM: 200 lbs)
pullups deadhang (wide): 20 (currently 10)
improve obstacle course: rope climbs, functional strength, mobility, coordination
improve overhead shoulder power (very weak)
become equally strong and prevent injuries from overtraining
Current deadlift 1 RM: 280 lbs
weight: 176 lbs
height: 6’1″
bodyfat: 9%
Do you think your program could help me in getting the job done? Does it include enough running?
Regards,
– F.
ANSWER
Hi Felix –
In general, I encourage operators to do the Operator Sessions until 6-12 weeks out from a selection, and then train “sport specifically” for that selection.
The Operator Sessions are an elite fitness program designed to prepare Military Special Forces and others for the rigors of deployment.
The demands of deployment, or in your case, the day to day fitness requirements of being a policeman, are often different then the military fitness tests and/or selection criteria. For example, the US Army fitness test includes a 3 mile run in shorts and a t-shirt, but when deployed, no US Army soldier will run without his body armor, battle uniform, boots, weapon, ammo, etc. – Movement with this type of load, without injury, requires a lot of total body and core strength – the 3 mile fitness test run does not.
The Operator Sessions do include running, but also strength, core strength, stamina, endurance, and durability work.
Base on your numbers, overall you are weak for your bodyweight. Also, your are light for your height. I think you need to add some mass (I’d like to see you at 185-195#), and strength. With these will come speed and power, and most importantly, durability.
I’d recommend you do the Operator Sessions until 12 weeks out from your selection, and then drop out of them and start training sport-specifically for your selection events – especially the running. The Operator Sessions, again, aren’t designed to increase your unloaded running times, and won’t do a great job of that. They will help you with overhead strength, your bench press numbers, pull ups, and 100m sprint.
– Rob
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QUESTION
First of all, thanks for developing a quality program to be used for training prior to SFAS. It was beneficial and paid off with endurance and durability during the toughest challenges of SFAS. Having been selected, I was wondering if you had a recommendation of a training regimen to be conducted in the 4 months that I have prior to starting the Q Course? If you have something in your store that would be beneficial, I would appreciate it. Generally, I am looking to build off of the base of endurance (rucking) while gaining functional strength and improving my work capacity. This, it seems, is what will help me complete the Q course successfully. Thanks again, we all appreciate you help.
– T
ANSWER
My first recommendation would be to subscribe to the Operator Sessions and supplement these with extra rucking. We do ruck in the Operator Sessions – but not every cycle. Then, 8 weeks out, cancel your subscription and do the Ruck Based Selection Program.
Alternately, you could do the 357 Strength Plan, followed by the Afghan Pre-Deployment Plan.
– Rob
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QUESTION
Its been about 3 weeks or so now since I herniated a disc in my lower back deadlifting. It feels up to par now but iam still going to talk to a doc about getting back to the gym. If I can I am nervous to re-injure my back. I was wondering for when I do start back if the strong back training material you have on the site would be smart to start with or if just jumping back into operator sessions would be fine?
– J
ANSWER
I’m not a doctor J., and I can’t give medical advice. The Operator Sessions are full on – and not appropriate for someone recovering from a herniated disk. Also – I can sense from your note you’re not super confident in your back yet, so regardless, you should start back slow and carefully.
The low back plan is a good place to start – it’s very easy at first, and gets progressively harder. You’ll know right away if the program is too easy for you at it’s beginning, and can move ahead in the plan to find the spot that’s appropriate to gain back your strength and confidence.
If you go this route, cancel your subscription via paypal, then you can re-subscribe when your back is solid.
– Rob
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QUESTION
I know you get a lot of emails so I appreciate you taking the time to read mine. I’m a SOF Operator currently deployed to Afghanistan and I want to use the Military Athlete program during this deployment. I understand the operator sessions are designed for pre-deployment training and since I’m currently deployed and we have a high op tempo that’s already physically taxing I was thinking something else would be the best option. I looked through some of the training manuals in the MA store but couldn’t decide on one. Is there one or two you recommend for a guy who is 71″ 175, would like to put on 10-15 lbs over the next 5-6 months while mainintaing a high level of cardiovascular fitness. I’m in pretty good shape now but I feel like your program, based on recommendations I’ve gotten could take it to another level. Again, thanks for reading the email and I appreciate any response.
– T
ANSWER
First, the Operator Sessions aren’t designed for pre-deployment training – our Afghan redeployment plan is, but the Operator Sessions are designed as the day to day fitness training for operators and committed military athletes. These would be a good option for you.
Because you want to put on some mass, I’d recommend starting out with the Hypertrophy Plan from the website store – it’s 4 weeks long, and designed to add muscle. After that, you can drop into the Operator Sessions, or move on to one of our other plans – I’d recommend the Work Capacity plan.
Good Luck. – Rob
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QUESTION
How do you differentiate crossfit and military athlete besides gearing it towards military personnel?
– G.
ANSWER
From the FAQ on the website ….
HOW DOES MILITARY ATHLETE PROGRAMMING DIFFERS FROM CROSSFIT?
– Focus in on field performance, not gym performance: CrossFit is “the sport of fitness” – and gym numbers/exercises are paramount. We understand that for Military Athletes, all that matters is outside performance. This allows us to constantly modify/change/improve our programing as we learn and evolve.
– Programming Detail: Military Athlete training sessions are thoroughly periodized, programmed and designed. Nothing is random about our training sessions.
– Fluid Periodization: Military Athlete mesocycles have a cyclic emphasis which rotates between strength, work capacity and stamina. To our knowledge, typcial CrossFit programming does not deploy periodization or mesocycles of any type.
– Bias toward Strength: Military Athlete programming has a bias towards relative strength, as opposed to the work capacity emphasis of CrossFit programming.
– Volume and Training Session Length: Military Athlete programming pushes more volume, and its training sessions are longer than typical CrossFit WOD’s. Strength and Work Capacity sessions are designed to be 60 minutes long. Stamina Sessions can be 60-120 minutes long, and include 2-a-days.
– Training Schedule: The Military Athlete Base Fitness training schedule is typically 4-5 days on, 2-3 days off, as opposed to the 3:1 CrossFit WOD schedule.
– Durability Included: Mobility and durability drills are included in these training sessions, sometimes worked into strength circuits, and sometimes worked into durability-only circuits.
– Focused Core Strength Training: Several sessions included dedicated and focused core strength training circuits. We believe a strong midsection is essential to durability and our programming reflects this.
– Not every training session or circuit is a race: Circuits or other training session parts which are “for time” or are to be sprinted through are clearly indicated in this training plan. Unless the training plan calls for “for time” or “sprint effort” work briskly, not frantically. In general, these sprint efforts will be relegated to parts of Work Capacity training sessions.
– Rob
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QUESTION
Rob,
We had some contact a while back, and I wanted to thank you for your help. You were a tremendous asset in providing me with the right materials to be ready for Scout/Sniper Indoc. I used your Ruck Based Selection Program to prepare myself for my battalion’s Indoc. The indoc lasted two days and was no joke. 40 Marines were assigned to start the Indoc, and 13 were taken into the platoon. Thankfully, I survived, and the senior Marines in the SSP decided to take me in. I’m now in the platoon, training to go to sniper school when the chance becomes available. Your program made indoc much more bearable, if not easier. There was only one timed ruck, which was for unknown distance/unknown minimum time, but during the course of indoc, between the land navigation test, team patrolling events, the ruck, the pft, etc, I estimated that we moved a little less than thirty miles in 24 hours. The majority of the other day was spent prepping to move to the field, checking gear, taking tests, memory games, etc. Your program made the entire ordeal much more bearable, and I definitely performed better than I thought I would.
I just recently downloaded your Hypertrophy Program for Skinny Guys. I am 6’1 and 170, and I’ve been stuck at that weight since the fall. I am beginning the program soon. I noticed it is very short (4 weeks) so I am unsure which program I should do next, or if I should simply repeat the program again? Thanks again
T
ANSWER
Congrats T!!
The Skinny guy program is no joke. You can repeat it, but will want to take a week of unload, or even total rest, between cycles.
– Rob
QUESTION
Coach Shaul,
I wanted to reach out to you regarding training, I’ve been digging into Military Athlete site, watching your YouTube videos that explain your program philosophy and getting whatever information I can about Military Athlete programming. I’m a member of our office SRT team, which like most tactical teams in the Fed is part time, so I work cases, but have to maintain a higher level of fitness for SRT. Unfortunately a large part of my day is spent in a car or behind a computer, yet I have to maintain the ‘burden of constant fitness’ as you phrase it.
I wanted to get your thoughts on the best direction of fitness for the SWAT/SRT Officer, as we have differing needs than our brothers in the military. Based on your Patrol Officer Program you clearly recognize the need for a physical presence from law enforcement that differentiate us from military operators. For SRT guys we especially have a need for tremendous short term output, but it’s always possible we’ll have an ongoing event requiring stamina.
I’ve been following Crossfit Football programming, which meshes well with the needs of law enforcement, it’s strength focused, with dynamic output for short durations. However, I’ve gotten to the point in the training where I feel I need more durability and stamina as I age (I’m almost 40, but it good shape, near or beyond your strength standards)
Is your Patrol Officer Fitness the best area to start? Are there any variations you’d recommend for SWAT/SRT operators? Where do I progress after completing the program? I enjoy the variety of workouts provided by Crossfit.
Finally, between the burden of training, casework and family, it’s not always possible to get have a full 60 minutes workout 5 days per week, what’s your recommendation?
– R.
ANSWER
Start with the Patrol Officer plan, R. It’s no joke.
If you can’t do 5 days/week, no worries. But follow the sessions in order when you can train – don’t skip around.
– Rob
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QUESTION
Rob,
A little background first: I’m 28 160lbs about 13% bf and a Marine CSO. I started crossfit back in 2008 and immediately saw gains in everything. The thing is, I taught myself to do all of the lifts by watching their exercise demo videos. Inevitably I ended up really hurting my shoulder doing push presses. After that, I basically started running a lot more and stuck to bodyweight exercises with a little crossfit here and there. I’ve been competing in running races since 2009 and have moved on to triathlons as well. I swim a lot when I’m not deployed (I’m deployed right now) and swimming usually ends up being my strength workouts. These things worked in the conventional Marine Corps especially because I was maxing out the PFT. However, In the community I am in right now, I don’t want to settle for what I was doing.
I haven’t really experienced any more shoulder issues until recently. Since I’ve been gone, I’ve dialed back the running and started MA with a buddy who has subscriptions to the operator sessions which started back in November. I have really enjoyed MA compared to Crossfit (especially because of the ruck runs) and with the help of some physical trainers, learned how to do a lot of the lifts, safely.
Now to my question: Per the weight requirements on your FAQ page I’m not up to par with MA. I’m close on the dead lift and front squat 315 and about 225 respectively but my 1RM on Bench is 195, Clean and squat 155, and Push press 135 on a good day. Because I’ve been more of an endurance athlete i’m not surprised and I don’t expect to be lifting 240# on the Bench anytime soon. I’ve scaled the MA workouts where I have seen fit to be safe since I started and thought I had a good base to try a few more lift specific workouts to increase weight and that is when the shoulder pain started. Nothing compared to back in 2008 but enough to make me concerned about whats going on. I just wanted your official guidance on scaling weight for the program you designed and introducing heavier weight. Also, should I stay with the operator sessions or try out your Hypertrophy Program for Skinny Guys.
Thanks for developing an awesome program.
– J.
ANSWER
Hi J –
I’m not exactly sure what you’re asking here. I’m not a doctor, and can’t diagnose your shoulder issue, but if you’re experiencing sharp pain, you need to scale it back, obviously. I wouldn’t be surprised if all the swimming didn’t help – but again, I’m not a doctor.
The Hypertrophy program is great for adding mass and strength – but understand it takes time to work up to the strength standards doing the Operator Sessions. You might want to just keep plugging away and be patient with the upper body stuff. Also – with your shoulder issues, I’m not sure how much you’ll be able to increase until that goes away or you get it fixed. You’re lower body strength is good.
Scaling? – The strength sessions are self-scaling. Some of the work capacity sessions prescribe weight. Just be smart when it comes to the upper body stuff. Don’t aggravate your injury.
– Rob
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QUESTION
I am a big fan of military athlete. I have a training goal of delta selection in September 2013. I have your 8 week ruck selection plan and am planning to use it 8 weeks from selection. One issue is the APFT we take prior to selection is a huge discriminator on getting the final invite to selection. My plan is to use you 6 week APFT program 14 weeks out to ensure I max out the APFT and the transition to the 8 week ruck selection. What do you think?
Respectfully,
– S.
ANSWER
Be strategic about this S.
6-weeks out from your APFT, I’d recommend you take the test and see how close you are to maxing it ou