QUESTION
Rob,
I noticed you are on version 4 of the APFT Program now. I have the version from 2008 and I was wondering how different the new version is. Thanks.
– J.
ANSWER
Very similar exercises, J, but theory is and programming progression is substantially different, and we feel, much improved.
– Rob
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QUESTION
Rob,
First off, I’ve completed a few of your programs now (USMC PFT, 357, and Work Capacity) and have never been in better shape, despite being 35 years old with an arthritic knee. Your plans work and, even better, keep me healthy and injury free. My next step is your hypertrophy program.
Right now I work with college students who are preparing for commissioning in the Marine Corps. We have a good fitness program integrated with a strength and conditioning coach and athletic trainers here, but I am missing a good hiking plan. Short-term I prepare these guys for OCS, long-term for service as Marines. I can’t devote weeks on end solely to hike conditioning, but would I am hoping that parts of your Mountain Athlete plans or Ranger School Prep etc might work. I would like a gym/athletic field-based plan that supports the conditioning hikes we already do. Which program you recommend I buy? Endstate is healthy officer candidates who can travel over hilly terrain with 50-60lbs at 3.5 mph.
Make sense? And thanks again for what you do, I have been preaching your approach to everyone who will listen, and plan on continuing to use your programs.
– C.
ANSWER
Thanks for the kind words, C.
Couple Options:
(1) Bataan Death March Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=54&&cart_ID=82
You’ll need to increase the ruck load to 55 lbs to reflect your goal, but this plan has a solid progression you can add with their current training – by having your athletes ruck 2-3x/week, and follow the plan’s rucking progression.
(2) Afghan Pre-Deployment Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=83
This is full on, and unlike the Bataan Plan, I’d recommend you drop the current training and put your kids through this for 6 weeks, and drop their other training.
– Rob
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QUESTION
Coach Shaul,
Sorry to bother you, but after a bunch of searching I cannot find who makes your prowler drag/push sleds. I like that they have both options, can you help me out with the manufacturer?
Patrol Officer Program is going well, I’m really enjoying the format, I’ll shoot you some performance numbers when I get done with it.
What do you recommend once the program is done? Cycle through again, move to Operator Sessions? As a SRT guy, I’d like to do whatever benefits me most.
Thanks as always for taking the time.
– R.
ANSWER
Hi R. –
Here’s the sled I’d recommend: http://www.roguefitness.com/dog-sled.php
Operator sessions when you’re done.
– Rob
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QUESTION
Rob,
I’m enlisting late this summer as a 11x and volunteering for the Ranger Regiment while in AIT. I’m aware that you don’t have a plan for RASP yet.
My PT has slacked off this month and I need to get back into the swing of things. I was planning on completing the On-Ramp program, then the APFT plan to get my numbers back up.
Does this sound good to you so far? What would you recommend afterwards?
Thanks, P.
ANSWER
You can probably skip the On Ramp and do the APFT Plan and add pull-ups , then jump into the Ranger School plan
– Rob
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QUESTION
Rob –
Appreciate the service and product. I wanted to get a vibe for the 8-week kettlebell program. I see the intended goals, all of which sound attractive, but while my gym does pretend to have some functional strength infrastructure, it is really the kettlebells which I have consistent access to.
Any thoughts on the recommended time per session? obviously there is some adaptation that must occur to translate other lifting into kettlebell programming, but thought I’d see if you had any insight before purchasing.
Best,
– A.
ANSWER
Most our sessions are designed to be completed in 60 minutes. We’ll soon be publishing a Strength Program which deploys only kettle bells. It should be out this week.
– Rob
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QUESTION
Rob,
Hey brother, a couple of years back when I was deployed to Afghanistan, you sent me a 6-week APFT plan. Some of my soldiers told me that it has changed from the one back in 2010. If it has changed, is it still “free”? If so, could you shoot me one. If not, let me know that too. I have SFAS this fall (if my injury heals in the next 3 weeks as expected) and want to check the APFT box off first.
Thanks for all you do with MA and for us soldiers,
– A.
ANSWER
Sorry, the APFT plan is no longer free. Here’s a link to the program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30
– Rob
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QUESTION
Rob-
Hey what happened to your range fitness section? Where can I get ahold of some of those workouts? I am starting my unit training phase and will begin shooting more often with my platoon.
Thanks,
– D.
ANSWER
You’re the second guy to ask this week.
I’ve got the archives back up on the front page of the site: http://militaryathlete.com/page.php?page_ID=38
– Rob
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QUESTION
Rob,
I’m no stranger to your programs and military athlete however I’m not sure about what to do next. My situation is I have recently left the active duty Army several months ago and am now in the Army National Guard. I want to continue with Military Athlete however I don’t have the access to gyms like I used to. I have been doing my best to make up my own workouts with the limited equipment I have available to me. (I have a set of powerblock dumbbells adjusting from 10 to 50 lbs, and a 30 lbs weight vest, I intend to add more to my home gym as I go but right now that’s all I have. Also because I have more limited workout equipment I have been doing lots of complexes and exercises that hit most of the body like manmakers, curtis p’s, mr. spectaculars, and one arm/ one side exercises and etc but I feel even with alot of exercises like that my strength has suffered without as much weight.) To make things worse I am in and out of hotels usually 3 nights out of the week due to my civilian job (We do 4, 10 hour days). I was just wondering if you had anything that would give me a good workout with the equipment I have? Would the kettlebell program be sufficient if I just use dumbbells instead of kettlebells? Any suggestions would be greatly appreciated. Also I noticed you now have the stuck in a motel plan which I plan on trying out shortly.
Thanks
– G.
ANSWER
I don’t have a perfect program for you – unless you can travel with your weight vest and a sandbag – which if you’re flying planes, you can’t.
But you could combine a couple of programs: Squad PT at when you’re home. This plan is no joke and built around dumbbells, homemade rings, a sandbag.
Stuck in a Motel Plan when you travel.
Here are the links to the plans:
Squad PT: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=65
Motel: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=71
– Rob
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QUESTION
Rob,
I just wanted to give you kudos on your programming. It saved my career, literally.
I’ve been loosely following your programming for a year or so, but something always seemed to come up. I’m an intel bubba at a SOF unit/command. 6 months ago I jacked my back up pretty bad. I used your lower back program to help get me back to normal, but I let myself use the injury as an excuse to turn into a turd. I am 6 feet and I had ballooned up to 268. Anyway, using solid nutrition principles, and following your Air Force PFT programming, I went from a practice PFT in January of absolutely failing (I think I did 25 pushups, 30 situps and ran in the 16 minute range and had a huge waist.) Anyway, took my official PFT yesterday and came in at 238 with a 37 inch waist, knocked off 48 pushups, 60 situps and a 13:26 run. While this is a passing score at 77.3, its not good and I plan to drop significant weight and score an excellent in October.
So, thanks for all you do!!
I really gave myself a bad case of shin splints and I’m deploying in a couple of days. Should I follow operator sessions while I’m downrange, or one of your other programs? I would like to get down to sub 200 pounds and really lean out, among many other physical goals, but my shin, foot and ankle feels like hell right now.
Very Respectfully,
– M.
ANSWER
Thanks for the great note M.!
Shin Splints – You’ll need to work around these. Best option is to do the Operator Sessions and substitute rowing or biking for the running we do.
Good luck.
– Rob