QUESTION
Rob,
I recently purchased your Ranger School Prep program and have been doing it for 2 weeks. I consistently get 300 on the APFT, but these workouts are completely breaking me off. It definitely showed me that I have a ton of room for improvement.
I don’t go to Ranger School until the end of Feb 2014. Normally I would say that is plenty of time to get in shape, but I have a few obstacles in the way. I’m an ROTC cadet and will be commissioning in a month. Shortly after, I have to go to Ft. Lewis, WA to act as cadre at LDAC. While I’m there, there is limited time to workout. As soon as I am done with LDAC, I report to Infantry BOLC. PT there consists mainly of running and rucking, but I want to do more to prepare for Ranger School.
My question is, is there another one of your programs I should use, or should I continue doing the Ranger prep whenever I can?
I know you recommend doing the prep program 7 weeks before school starts, but I’ll be at BOLC during that time and the end of BOLC is very FTX heavy. I have a feeling your answer will be that I should do the operator sessions for awhile and save the Ranger prep till the very end, but I thought I’d still ask since I may have slightly different circumstances than others.
Thanks for your time
– S.
ANSWER
This has come up before with other young officers. It seems the Army pushes you through schools and many go right from IBOLC to Ranger School.
Because this happens frequently, I’m thinking the Army isn’t setting you up for failure. The running and rucking you’ll do at IBOLC should have you going into Ranger School sport-specifically fit. My Ranger School program is ruck-intensive also.
What your work schedule and IBOLC won’t do for you is keep you strong. A huge reason strength is a priority in my programming is for durability. Strong guys are simply harder to injure, and it seems Ranger School breeds injury.
Advice – If your cadre time is rucking-physical, then you should be training strength during this time. If not, when you get a chance to train, follow the ruck and core intensive sessions of the Ranger Plan – these will help get you ready for IBOLC.
During IBOLC, you’ll be getting in plenty of rucking and have limited time to train on your own. When you do get to train, get in the weight room and train strength. My best, bang for the buck strength plan, is 357 Strength http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69. The plan includes work capacity sessions, but you’ll want to skip over these and just do the strength sessions.
I’m jealous – sounds like you’ve got a pretty awesome summer/fall lined up.
– Rob
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QUESTION
Rob,
I’d like to get started with the Military Athlete programming and would like some guidance before purchasing a program.
Rather than give you a bunch of info about myself that may not be helpful, would you let me know what information you use to assess an individuals readiness for your programming and the appropriate starting place?
I appreciate your time and assistance!
– I.
ANSWER
Try the Free Operator Sessions available here: http://militaryathlete.com/page.php?page_ID=49.
If they don’t smoke you, you’re ready.
If they do smoke you, start with the 6-week On Ramp Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=87, and try again.
– Rob
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QUESTION
Hello Rob,
I recently found your programming and specifically the one for an athlete with a lower leg injury. Once I get the green light from the doc Ill be purchasing it and starting it. My question is though would that be a good segues into the normal Operator Sessions? A bit of a recent fitness history, I’ve been more on strength bias programming for the past 6 months (Starting Strength, Texas Method) with some "CrossFit" WODs through the week.
Thank you for your time!
Regards,
J.
ANSWER
The injured-leg program is no joke – you should be able to do the Operator Sessions after completing it, especially with your strength background. One way to be sure is after you’ve completed the ingjured-leg plan, try the Free Operator Sessions on the website homepage. If they’re too much – especially on the work capacity side, do the Work Cap plan from the website store.
– Rob
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ANSWER
Couple Options:
(1) Test yourself by completing the Ruck Based Selection Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45. This program is no friggin’ joke, and will address your overall fitness – strength, work cap, bodyweight, rucking, mental.
(2) Use the APFT Plan to kickstart your fitness, http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30, then subscribe to the Operator Sessions.
– Rob
QUESTION
Hello,
My name is P. I am currently deployed to Afghanistan and heard about your training programs from a friend in my S2 shop. I was recently dropped from Ranger as a ruck failure (by 36 seconds). I have never failed a ruck in my life, but this ruck was unlike any other I have done. I refuse to give up on becoming Ranger qualified or any other goal of mine due to physical fitness. I have dropped my packet for SFAS and have an interest in Delta. I am an older Soldier (34), and push-ups are the only draw back to my PT scores. I will be here for 9 mths and would like to know what you recommend for my current situation and my future plans. I look forward to hearing your input.
Respectfully,
– P
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QUESTION
Rob, I have a couple of your sand bags and was wondering what is the max weight you can put in them. thanks
– J
ANSWER
We’ve never had one break, J, and load ours with 80#. Some of our have seen almost daily use for 3+ years.
Top capacity – maybe 100#.
We used to have a 100# sandbag around, but I felt it simply stupid to do a sandbag getup with that much weight.
– Rob
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QUESTION
My name is N., I am an Infantry Officer currently serving with the Marines. I have a question about specific programing. I have currently been keeping up with the operator sessions for the last year + and have seen amazing an amazing outcome (my best pft since I was 23 and a 2ndLt and am able to smoke 99% of the Marines in my Bn). I have been adding swimming into days that have been lighter and during the recent endurance phase. I find it loosens up my legs after running a lot. My question is about the Recon Challenge Program or the BUD/S selection program, do they have an increased amount of distance swimming/finning as well as rucking. We are deploying very soon to Japan and Australia which has awesome opportunities for open water swims and diving. I am also the Company Commander for boat company and we employ scout swimmers and I wanted to add in a lot more swimming and finning into our company pt program. Any guidance would be greatly appreciated. Thanks.
– N
ANSWER
The BUD’s plan, especially. The Recon Challenge Plan is somewhat limited, because there’s only one swimming event in the Challenge. I’ll also finish a Basic Recon Course training plan this week – which is heavy on swimming. It should be up on the site tomorrow or the next day.
– Rob
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QUESTION
My name is D I am a Lieutenant with a Regional Fire department which has about 120 members. I just went through your list of courses and I don’t really know what would be most appropriate.
I am looking to find a program that I can use year round to train fire fighters. I like the idea of training for strength and mobility.
Some of my challenges.
I have a very diverse group of guys in age and physical ability.
We have limited equipment at some stations.
We do not currently have fitness standards or any mandate to stay fit.
Last year in the US out of the 70 firefighters that died on duty over half were due to " stress related injuries" heart attacks or strokes.
I really feel passionate about getting my guys in shape but I don’t know where to start.
Would you suggest your squad pt or to come out and take a small unit training course. Any advice or help would be appreciated.
– D.
ANSWER
I’ve been disappointed and somewhat amazed at the lack of a fitness tradition amongst professional firefighters. Beyond the academy, as I understand it, union rules prevent fitness tests – which are a baseline. The same lack of a fitness tradition also plagues law enforcement.
Certainly there are individual and unit exceptions, but fitness is not the rule amongst firefighters. We’ve even asked the local fire captain in my small town here in Wyoming, and he’s not interested.
Our stuff – Our Operator Sessions would be a great ongoing training plan for serious, pro, firefighters, but not a place to start.
Options:
(1) We just published an On Ramp program (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=87) – which you could use to start.
(2) For limited equipment, our Squad PT Plan, http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=65, is build around sandbags, weight vests, etc. – another option.
(3) Also, Dave Hageman, one of my certified coaches, is a professional firefighter in Denver, and publishes rescuestrength.com.
Best, from an organizational perspective, would be to institute a fitness assessment for your department, complete with minimum standards. I’m not sure if this is possible, but if it is, I’d help you design the test and a plan to train for it.
Good luck,
Rob Shaul
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Josh –
Pls click the "Start Here" button on the website to get some bearing of what we offer.
In direct answer – I’d recommend the Operator Sessions.
– Rob
On Apr 9, 2013, at 10:27 AM, topcatjca@yahoo.com wrote:
My name is SFC Abernathy and I am in 1-28 IN. My unit has just returned from Afghanistan and I am looking for a long range train up program for my platoon of Fisters. We are slated to return sometime in spring 2014. If you have something that will help out I would appreciate it. My email is josh.abernathy@us.army.mil. I got your contact from SSG Joshua Swink who spoke very highly of your program.
Thanks,
Josh
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QUESTION
Rob,
I recently bought your APFT program. I am strong on pushups and situps and weak on run. Is there any way to supplement MA workouts with just the running portion of your APFT program or is there another program that would continue to strength build but have a strong run component. I understand the need for APFT 6 wks out but I want to devote longer time to improve run and don’t want to miss out on other strength based workouts.
Thanks,
– C.
ANSWER
I’m not deaf to requests for more running in the Operator Sessions, C.
Our running focus, until a couple months ago, centered mostly on loaded runs (vest or IBA) or sprints. We’ve since developed an endurance cycle to further address this request, and have added weekly endurance sessions for running/rucking.
My prior resistance was based on the greater goal of preparing athletes for downrange, combat deployments, and I didn’t feel lots of unloaded distance did much to help soldiers perform downrange.
However, it is important for assessments and selections. Also, the Afghan War is drawing down, and we’ll return to a peacetime defense force, where I’m assuming, running will come back into vogue.
If the running we’re currently doing isn’t enough, I’d recommend doing the strength sessions, and subbing running in for the work capacity sessions as needed.
– Rob
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QUESTION
Hey rob,
I have been doing the free operator sessions and I love the program. I am defiantly signing up for one. My question is I am national guard and I will be trying out for 20th group soon. It’s not actual selection it’s just to see if they would be willing to send you to selection. I was wondering if you think the operator sessions would be right for me to help my tryout and that when I actually have an sfas date to start the ruck based program.
Thanks for the help!
– D.
ANSWER
I’m not sure D. The Operator Sessions are designed to build deployment or "work fitness" in guys. Whether they would work for your tryout I can’t say – it depends upon the events at your tryout. I’m thinking an APFT followed by some rucking and other suffering ….
Find out what you can about it – and try to prepare "sport specifically."
– Rob
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QUESTION
Rob,
I’ve been following your Military Athlete Operator Sessions since I redeployed from Afghanistan in late October of 2012. Your programming is fantastic, and I’ve seen great gains through each cycle.
Here in a few months I’ll be attending SFAS. Would you recommend a break from the Operator Sessions programming and a shift to a ruck based selection program or can I run both lines of programming concurrently?
Thank you for your help in this matter, and thanks again for the world-class programming!
— J.
ANSWER
You’ll want to complete the Ruck program the 8 weeks directly before SFAS. The program is super intense – and there’s no way you can double up with the Operator Sessions. You’ll want to go to paypal and cancel your Operator Sessions subscription while you’re completing the Ruck plan.
Crush it!
– Rob
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QUESTION
Rob,
Hope you are doing well. I have purchased the pre-season endurance athlete plan and the in-season endurance athlete plan. I sincerely enjoyed them both and felt stronger, faster and had more endurance. A few years ago, I shattered my elbow and tore all the ligaments, reducing my joint mobility. Unfortunately, my reduced mobility means that I can’t bend my elbow enough to do front squats. Throughout the in-season endurance, every few sessions focused on a front squat which I replaced with traditional back squats. Do you have an alternate suggestion as to how I can replace front squats?
Also, a month ago I re-injured a recurring ligament muscle injury in my upper right leg. This has reduced my ability to squat and run (which is super frustrating) and limits me to the bike (which isn’t so bad). Does your "training program for athletes suffering from leg injury" focus at all on a) cardio and b) leg strengthening?
Thanks again for all your hard work on building some awesome programs.
Best,
– L.
ANSWER
Back squats are a fine sub for front squats.
Leg Injury plan -Yes – the programming works around your injured legs and includes both strength and work capacity training sessions.
– Rob
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QUESTION
Rob,
What’s your policy on units using your plans to train their Soldiers? I
purchased the APFT plan and found it very helpful, and I would like to use
it as a basis for my company’s remedial PT program for APFT failures. Is
that in violation of copyright?
Respectfully,
– T.
ANSWER
Thanks for asking, T.
Consider the plan a book.
Copyright prevents you from going to the copier, and making copies and handing it out.
Same with the plan – you can’t forward it along via email, print it out and make copies, etc.
You can give your copy (the book) to the soldier leading the Remedial PT program and have him coach your pt problem soldiers through it.
– Rob
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QUESTION
Rob,
I was wondering if you could give me some stretches or exercises I can do for my shoulders. Here is my issue, I have big problems with over head squats. Once I try to get the bar centered there is a lot of pressure on my shoulders. Just a quick background Im am in Afghanistan on my forth deployment it seems that my constant wear of a plate carrier for 12 to 16 hours a day over the years has effected my shoulder mobility. Thanks for your time. Also I’ve been following the operator session for about 5 months now and just want to say its an amazing program and my boys outshine the other platoons over here with ease because of you programing.
Sincerely,
– B
ANSWER
Chances are the issue is a combo shoulder mobility, squat form issue.
Shoulder Mobility Exercise – the best for OHS is the Dislocate using PVC: http://www.mountainathlete.com/subpage_details.php?subpage_ID=847&page_ID=14
But I’m thinking your squat form is also an issue. See clip below to work on squat form – and try to raise your heels with a board/plates, etc – I’m thinking you’ll see immediate improvement.
OHS – Racking: http://youtu.be/hn2v7qWwFoE
Squat Technique: http://youtu.be/fIpDJYHrSoY
– Rob
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QUESTION
Mr. Shaul,
My name is S. Been doing MA for over a month now and am seeing great gains all around. I plan on doing your BUD/s program to prepare in a few months as well, after seeing, feeling, and doing better in the gym.
I was hoping for a little insight. Right now I’m studying abroad in Israel, and coming up next is a Stamina session (right after the Operator Ugly Train up). Unfortunately, the campus gym here isn’t exactly set up for programs like MA.
I have a few quick questions if you don’t mind:
1) Substitute for sandbag get ups? (going to nab one of yours when back stateside)
2) Some workouts call for say a 400m run, right after a barbell movement… are treadmills OK in your opinion for running? Instead of distance, once the damn thing speeds up, I’d run at that pace for 1:30-2:45… thoughts?
Thanks for your time.
Respectfully,
– S.
ANSWER
No good sub for sandbag getups. Best to build your own sandbag and bring it to the gym – you don’t need one of our bags, just make one out of a military duffle bag, tote, bag, whatever. If this isn’t an option, you can hold a kettle bell or dumbbell to your chest – but you’ll need to go much lighter.
Treadmill is okay. I used to set the treadmill at speed 6-7, and just keep it running, then hop on and go for 400m. People look at your funny, but thats okay. Your way is fine too.
– Rob
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QUESTION
Hey Rob how are you doing. I am currently in the process of preparing to enter Air Force Special Tactics, the Combat Controller Program. It has been brought to my attention that I should not be basing my routine only on training to pass the PAST, therefore someone directed me here and recommended any swim based program or land/ruck based program. At this point, the swimming being the least important(since i have extensive aquatic training in the Marine Corps); Can you recommend me a program that helps me build my running speed, my goal is 6:00 min mile, maintain and improve my calisthenics numbers for dead hang pull-ups, sit-ups, and push-ups, and also I can maintain my rucking, I have a solid 12 min mile pace. Currently, I am 30, 6′ and 210, muscular legs. I looked at the sport specific programs that you have and a couple caught my attention, those being the Ranger prep, the ruck based 8 week selection prep and the DEVGRU prep. Also, if you think I can get to my goals simply by following your regular operator sessions, then so be it.
These are my current numbers for the PAST;
2x 25m underwater crossovers. (pass )
10 min break
500m freestyle swim. ( 10:30 ) GOAL/sub 9
30 minute rest
1.5 mile run. ( 10:09) GOAL/sub 9
10 min rest
Max pull-ups in 2:00. ( 11 ) GOAL/13+
Max sit-ups in 2:00. ( 65 ) Goal/70+
Max push-ups on 2:00 ( 50 ) goal/70+
This is to give you an idea, push-ups and running are my weakness. Especially the run after the swim. No matter what program I begin, I will keep doing this test once a week, preferably Monday mornings.
ANSWER
Sir –
We’re building a CCT plan, but it’s not complete yet.
You know the crux of CCT will be water confidence. If you’re good with that then I’d recommend our DEVGRU plan, with additional Rucking. The DEVGRU Plan should cover the cals/running for you, but it also includes swimming. If you’re good with that, I’d sub in rucking for the swimming sessions. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=85
– Rob
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QUESTION
Hi Rob,
Quick question for you. My girlfriend shattered her Tib/Fib in a dirt bike accident and she wants to continue training. The program you have built around a leg injury, can that be done being completely non-weight bearing?
If not, any other suggestions?
Also, I just wanted you to know, I completed the crossfit program you designed and saw the best gains I have ever seen. I thank you for putting together such a solid program.
Sincerely,
– M.
ANSWER
Yes M. – the program is build around the injured leg – she’ll be doing lots of one-legged stuff – squats, burpees, seated swings, etc. We’ve had athletes on crutches do the plan.
Thanks for the note on the CrossFit plan.
– Rob
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QUESTION
Rob,
I am here in Afghanistan on a remote COP, our gym is not bad and have
improved it over the past few months, so we have everything needed to
complete all operator sessions with a tweak here and there. I have a
Soldier that came to me about a back building workout, he is 6’3" 225#
or so and had a back injury about a year ago. H has been off profile
four months now and really wants to get after it with the operator
sessions but needs to fix the back strength. So I come to you…
I will send you some pictures of us getting after it soon!
– J.
ANSWER
Have him go to the website store and purchase our Low Back Fitness Training Program, J. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=55
Would appreciate any pics you could send.
– Rob
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QUESTION
Dear Rob,
Little background on me first. Currently at military school, ex-ROTC cadet, did not really want to become an officer, felt like it was the wrong path for me and I always wanted to be in the 75th Ranger Regiment. While i was in ROTC my max APFT was a 284. Strong run and sit-ups and mediocre push ups. Im looking for a guide that will help me transition from civilian PT to combat based PT which is performed at RASP. Hopefully their is a guide that correlates to this Selection process.
Thank you for your time,
– J.
ANSWER
We haven’t developed a RASP plan yet, J.. It’s on the list, but we haven’t developed one. If we did have one now, it would be sport-specific, and designed to be completed directly before RASP. It sounds like you’re not there yet, and are just looking for a professional strength and conditioning program to follow. I’d recommend a subscription to the Operator Sessions.
– Rob
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QUESTION
Hi Rob,
My name is G. and im a british soldier, im going onto Selection for one of our Special Forces units in July this year, I passed the pre selection fine by doing my normal routine of Strength training and runnning, a kind of crossfit Endurance model that i adapted for myself. However i think now i need to follow a program so that i cannot make things easier on myself, and i stay focused on my goal, something that is hard to do when programming for myself. I have found i begin to program workouts and movements i enjoy due to the monotony of constant training!
I have read through your entire site and i want to buy one of the programs but im not sure which to go for? What would you reccomend?
My selection is basically 3 weeks, where i will have to complete the following, with many sessions and sleep deprivation thrown in:
8 Mile ‘Ruck’ march with 55lbs 2hrs
24km March over moutainous terrain with 50lbs 4hrs
Upper body test of max pullups 4 mins, max situps 4 mins, max dead hang pullups.
Those are the initial tests, after that it will be a case of multiple sessions a day ranging from ruck marching to runs to upper body biased workouts.
Once this initial 3 weeks is over then it will be one session a day, more maintenance style training. So basically i need to be strong enough to ruck for long distances, have the CV capacity to run for distances up to around 8-10 miles, yet still have the upper body strength and muscle mass to do the work! My conditioning is good at the moment and my durability is pretty high, but due to the nature of what im doing i want to improve this also.
My current stats are
Height 5′ 10”
Weight 80 kgs
Bodyfat 10 %
Deadlift 150kgs
Squat 130kgs
Bench 95kgs
OHP 70kgs
5k run 20:00
10k run 46:00
I definately want to follow one of your programs but im unsure which you think will be best? Does the ruck based selection still involve running endurance and strength training? I know i have included a fair amount of info here but i wish to give myself the best shot at this course!
Thanks for your time and i hope to hear from you soon.
– G.
ANSWER
I’d recommend our Ruck program, G. You’ll need to increase the loading of rucking in the program to 55# – to better match your selection. The program includes strength (though it’s more heavy work cap), and running in an IBA/body armor, plus calethentics (pushups/pull ups). Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=45
– Rob
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QUESTION
Rob,
S. – here I am a member of your operator sessions for the past month and a bit and am loving them and killing them. I am currently 6 feet and 190 my strength far surpasses my weight. I am in the Canadian Forces and we have what we call a bushman challenge happening on Jul 13. It is a 30km Rucksack with 35lbs, then a 10km canoe then a 10 km sprint with a 45lbs in the Ruck.
So my question is should I keep up with the operator sessions and than 2 months before start your go Ruck program? or any recommendations you have would be great.
– S.
ANSWER
We don’t have a perfect plan for you S. I’m afraid our Ruck Program would be overkill for this event, plus it doesn’t include the canoeing stuff.
Best might be the Bataan Death March Training Plan – this is ruck-specific, and more focused on what your event entails. You’d want to load your ruck to 45# to complete the plan. You also need to throw in canoe work – especially if you’ve got a partner. I imagine many in the comp will blow off the canoe stuff – and some work there ahead of time could give you a real advantage.
One to train this is to estimate how long the canoe will take you in the comp, and then work up to paddling hard, 125% of that time. If you were here I’d make you paddle upstream! There’s some technique, as well as fitness issues, with canoeing, and practice will help you get technique dialed also.
Finally, practice the three events together – long ruck at 45#, Canoe upstream hard for 60 minutes, or whatever, then ruck sprint 4-6 miles.
Here’s a link to the Bataan Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=82
– Rob
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QUESTION
Rob-
My teammate and I are participating in the 2013 24-hour Sniper Adventure Challenge put on by Competition Dynamics.
http://competition-dynamics.com/sniper-adventure-challenge-endurance-class-2013/
It’s being held July 4-7 in the New Mexico desert. 30 miles in 24 hours. 60# kit. Field craft. Running and gunning. Should be big fun. The gut check will probably be a portage phase. Last year it was 100# supported by 2x4s between two guys plus their kits for miles on new blacktop in 100+ degree heat. That was just to get to the starting point.
Which training plan do you recommend I purchase? I have 12 weeks to prepare, and I’m serious.
I have limited access to gym equipment, but I have ingenuity and plenty of room to ruck.
Thanks.
– J
ANSWER
I’ve got nothing perfect for you J. – but the Ruck Plan is where I’d point you. It should cover about everything – it’s 8 weeks long, and you should complete it the 8 weeks directly prior to your event.
You’ll want to increase the ruck load to 60# in the plan – to match your event. Carry your rifle, the whole shebang. Train the way you plan to compete. If possible – train when it’s the heat of the day! This will help you get food/footwear/kit and everything else dialed.
The Ruck Plan includes weekly IBA Runs. I’d recommend skipping these in favor of 40-60 minutes of step ups with a 40# pack. Cody, who helps organize these events, is one of my certified coaches, and I know he likes going up and down hills!
Don’t forget the shooting – I’m developing a Range Fitness plan, but it’s not complete yet.
Here’s the link to the Ruck Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=2&&cart_ID=45
– Rob
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QUESTION
Rob,
Your programs have been a big help to me and the thorough responses to questions that you post are daily food for thought for me to individualize programming. I have a question that I’d appreciate your time in answering and if you think it’s worth anybody else’s time, posting online. I recently put myself through a test week and a major part of that was evaluating my lifts against your strength standards. My only lift that wasn’t at or above the standard is back squat. I’m at about a 1.4xBW. For a long time I know I was hesitant to push it on the back squat as I broke my L1 and L3 my senior year of high school (9 years ago). What’s stupid about that is I did it performing a deadlift with bad mechanics and I have no problem going heavy on DL these days. Anyways, sliding the plates under my heels has helped a lot in keeping my back more vertical when I’m at the bottom of the lift and I’m trying to get up to standard. I already supplement with Bulgarians as they seem to help stave off injury for me personally (I’m a big dude, 6′ 225 and the Air Force is all about distance running) and I’m wondering for those globogymmers out there trying to bring up our BS, would you recommend any supplementation with leg press or similar?
Thanks
– K
ANSWER
I actually broke a rip doing a heavy leg press one time – these machines aren’t as safe as you think!!!
I don’t have a strength standard for the back squat – mine is for the front squat – 1.5x BW for men.
Concerning the back squat – increasing yours isn’t worth hurting yourself. So be smart.
Also – the best way to increase your back squat is to back squat heavy – not a supplemental exercise.
You might want to try an old school approach we do sometimes, make your daily warm up a 1RM Back Squat – you’ll get to lift heavy, and get plenty of reps in. Also – it’s amazing how this warms you up!!
– Rob
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QUESTION
Hey coach,
Recently took an an APFT and didn’t do nearly as we’ll as I need to be. I maxed push-ups and maxed sit-ups but my run was a slow 14:43. I also weigh about 240 but passed the tape test no problem. I think I need to lose some weight and greatly improve my work capacity and stamina. I started the work cap 7 week program today and think that and changing up my diet is gonna help lose a good amount of excess weight, which, I believe will help drop my run time as well as improve my overall work cap. What do you think? Or would continuing operator sessions but with an added running workout in the morning work? I’m working on cutting out processed "fake" foods and getting more disciplined on my diet.
Thanks for your help.
– J.
ANSWER
Couple things right off:
– The best way to improve your running time is to run.
– You’d be a hell of a lot faster at 215# then you are at 240#.
Current plan – doing the work cap plan and fixing your diet is a solid plan – unless you’ve got another APFT to take in 3-6 weeks, then I’d recommend the APFT plan. The APFT Plan includes a running progression for the 1.5 mile run.
Diet/Weight – If you’re able to max your push ups and sit-ups, I’m thinking you’re not super fat – but just big – perhaps too much upper body mass? If this is the case, one diet approach to take is to decrease the amount of protein you’re eating – pretty much become a vegetarian, during this work cap cycle. You also must avoid wheat/rice/sugar, etc., and nurse your ego as your chest and biceps disappear.
If you’re fat – or could loses to lose some body fat, my nutrition guidelines come from a guy named Gary Taubes, who’s written a couple books, the best and simplest is called, "Why We Get Fat, And What To Do About It." This is a fascinating book which will change the way you think about food, etc. His dietary recommendations, as I remember them: Protein, Vegetables, Nuts, Water, caffeine (up to 4 cups coffee/day), up to 4 oz. cheese/day, heavy cream in your coffee (milk has sugar in it.). No, Fruit, sugar, wheat/rice/oats/grain of any kind. Don’t drink calories. Eat until you’re full, but don’t stuff yourself.
I would add – try not to eat after 6 pm, and include 1x cheat day/week.
If you purchased the Work Cap plan, you should cx your subscription to the Operator Sessions while you complete it to save money. You can do this through your paypal account.
– Rob
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