QUESTION
Hi Rob,
I am currently in an assignment directly supporting SF, with high physical demands requiring me to keep up with the team guys.
I am an avid CrossFitter, but fell off in my training in the past four months due to various training assignments, obligations, etc. I am 69", 170 pounds, and I know I need some muscle.
I’m getting back into things now and have noticed that I’ve lost a lot of strength and speed. It feels like I’m starting from scratch.
I’ve been eyeing your programming, but I’m worried that I’m not quite ready for the Operator Sessions. Would it better to start with the 357 or Rat 6 programs? What would you recommend?
Thanks,
– J.
ANSWER
Yes – I’d recommend 357 as a kick start. Here’s the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69
– Rob
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QUESTION
On the fence between Ruck Based Selection and MARSOC A&S. I’m preparing for MARSOC, but due to the current nature of my MOS I don’t always have access to the pool. I usually add swimming to my operator sessions when I can actually get pool time in. Also, just did the Operator Ugly as the stamina session yesterday. Long story short, I sucked. I’m seriously lacking in the strength department and the endurance is the only thing that got me to a 119. Any suggestions?
– D.
ANSWER
Definitely use the MARSOC plan for MARSOC A&S, D.
Strength – I’d recommend dropping out of the Operator Sessions and doing the 8 week Rat 6 Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84, and then re-subscribing.
You can cancel your subscription via paypal.
– Rob
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QUESTION
Thanks Rob I will be starting the hypertrophy program soon. I am a little under 5’9" and I was wondering what you think an appropriate weight for my height would be. Something along the lines of where an efficient operator would be. You have had plenty of time to observe people doing the operator sessions and I want to get an idea of where I should be shooting for. Thanks!
– D.
ANSWER
Hi D. – 170-175. My assistant coach Jordan is right at 175.
– Rob
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QUESTION
Rob,
What do you recommend for a weighted vest. I have the Big 5 version and it is a sloppy mess.
Thanks,
– B.
ANSWER
We use the Box vest from weightvest.com, B..
– Rob
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QUESTION
Hi Rob I am an Infantry Marine who has been doing CrossFit for almost a year now and I have to say I really enjoyed your Military Athlete For CrossFitters program. I have plans on attending A/S for MARSOC in the next two years what would you suggest doing?
-J
ANSWER
Between now and 9 weeks out from A&S, subscribe and do the Operator Sessions. 9 Weeks out, cancel your subscription and purchase the MARSOC A&S Plan we just completed: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=89
– Rob
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QUESTION
Hi Rob,
I don’t see your HRT Selection PDF in the store anymore. Is this still available?
Thanks,
– B.
ANSWER
Guys have used our Ruck Based Selection program successfully for HRT, B. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
– Rob
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QUESTION
Rob,
Are there any plans for a martial arts based program? Say for the Marine Corps’ MCMAP courses, the army combatives program, or competitive grappling/fighting? A lot of us compete in such tournaments. Thanks in advance!
v/r,
– N.
ANSWER
None right now N. A couple years ago I had a coach with some fighting background and we started messing around with that stuff – but haven’t returned. Maybe sometime in the future.
– Rob
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QUESTION
My stepson is 16 years old, 6’-2” and weighs less than 160lbs. I know he’s still growing and still young, but he has the body type of a hard-gainer. He plays on his high school football team, which has very good weight lifting and condition program, but my kid is skinny and wants to put on mass and strength. He’s familiar with cleans, squats, dips, bench, inclines, military, etc, etc.
I’d bet that he may just have to wait his way through puberty and keep working hard, etc but I’d be willing to buy him your “Hypertrophy Program for Skinny Guys” a shot over the summer – as long as his coaches will allow it. (they’re particular about their workouts, which I understand).
The questions are,
1. can this program be done successfully along with sprints and gassers (typical football conditioning), etc?
2. I assume this program still includes cleans, yes?
3. About how long are the workout sessions per day?
Thanks,
– J.
ANSWERS
1. Yes – but the gains won’t be as great. Also, this program is no joke – your son will be really sore – and it will effect his football conditioning.
2. No cleans – emphasis is on slow lifts: front and back squats, bench press, incline press, curls, etc.
3. 60-75 minutes
We work with high school athletes 2x/day, and have done plenty of hypertrophy cycles with them. Honestly, the gains are modest – not because of the programming, but because of the age. We’ll have one graduate at 18, and go off to college, then come back a monster at Christmas break – age-wise, he just tipped the scale and started putting on his man muscle.
I’d recommend you make sure your son is eating clean and well, sleeping lots, and not try to add on to what his coaches are doing with the rest of the football team. We run a summer strength and conditioning program with our high school athletes, also – and I wouldn’t want them doing any extra stuff – especially my stuff!
If you do want to use this program, I’d only recommend 1-2x sessions/week.
– Rob
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QUESTION
Rob,
If I subscribe to the Operator Sessions, 12 months/Individual. Is that a monthly charge to Pay Pal or is one fee?
Thanks,
– K.
ANSWER
You have the option of subscribing prepaying for a year ($300) or subscribing monthly ($25/month), K. If you subscribe monthly, you can cancel anytime through your paypal account.
– Rob
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QUESTION
Rob,
Recently injured my shoulder, nothing serious that I know of just a big decrease in range of motion, mobility and any pushing movement or movements like a bench fly cause some pain. My question is, does the arm injury program cover something like that? I still train I just avoid the movements that cause pain. I guess this give me more time to dedicate to core and legs hahaha.
Thanks,
– J.
ANSWER
The Arm Injury program is designed to work totally around an injured limb – lots of 1-arm exercises, and plenty of core/leg work – so I’m not sure it’s what you’re looking for. I’d recommend just doing your regular programming, but modifying exercises as necessary to avoid pain.
– Rob