QUESTION
Rob,
I own the Big 24 program but I’m intrigued by the 357 program. Are
there any key differences between the two plans other than the length of
time to complete? Would you recommend subscribing to Operator Sessions
instead of 357? I’m in Afghanistan with a very basic gym set-up.
Thanks,
– M.
ANSWER
Both are strength-focused programs, Matt, but the approach is significantly different.
I’d go with 357 – it’s a great bridge to the Operator Sessions. Here’s a 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
Rob,
I will try to make this short:
Thank You. I have purchased both the "Ruck-Based Selection" program and the "APFT" plans. I have a pre-selection assessment that I want to destroy. This pre-selection process is Special Forces Readiness Evaluation. I will be either taking it alone or with as many as 60 other guys to compete for a slot. Some general PT numbers I have achieved at "peak" on the
"known-knowns."
• Push Ups 2 min = 120
• Sit Ups 2 min = 115
• Sit Ups (unbroken non-kipping) 42
• 2 Mile Run 12:45
• 10 mile ruck = 2:07:33
• Max HSPU (random) = 22 (no kipping)
I burned myself up training hard 6/days per week plus BJJ, swims and a gf. I’ve taken a break and am about to go back at it. What I believe my test to be:
Same as above to include:
– J.
ANSWER
I just designed a selection program for Combat Controller/PJ’s which includes many of these events — I’d recommend it:
Push ups
Situps
Pull ups (I think you messed that up)
1.5 mile run (I know yours is 2, but it’s close)
and a 10 Mile Ruck at 60#
6 Mile Run
You’d need to add in the HSPU – but follow the same progression the program has for the other bodyweight exercises.
It also includes some great general work capacity stuff – sandbag getups, IBA work, ruck runs and core stuff. You can obviously skip the swimming involved. I think this would be a great way for you to go.
Here’s a link to the Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=92
It’s 9 weeks long, with a taper week. Perfect for your timing.
– Rob
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QUESTION
Rob-
Love everything about military athlete. My application to attend SFAS was recently accepted and you know when the time comes I’ll be hitting your pre-selection program hard. My main concern is ruck speed. I’ve never been fast. Every 12 mile I’ve done (Ranger, EIB, Air Assault…) I’ve had to run which I hate. Any advice to help me get after speed?
thanks
– Z.
ANSWER
I don’t have a magic bullet for you Z. I have to run to make that pace too – as do most. Best advice is to train as sport-specifically as possible – which means paced rucking under the same load/uniform as SFAS.
– Rob
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QUESTION
Rob,
I’ve enjoyed reading your site for the last couple of years and have brought some of your range fitness ideas to my tactical team for training and the State Police Academy.
I’ve just retired from my state job and took a another police job. I really need to get back into shape.
A few injuries over the years have made it difficult to retard the aging process. I’m 51 and have healed (mostly) from a torn quad, a couple of slipped discs, and tendonitis in my forearms from overuse due to the torn quad – I thought I could kettle bell my way to victory….
I need get my lungs back and build work capacity. Which of your programs do you think I should start with?
Respectfully,
T.
ANSWER
Safest to start with the On Ramp plan, T. If you survive it, move on to the Work Capacity plan.
Here’s the link to the On Ramp Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=87
– Rob
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QUESTION
Mr. Shaul,
I am currently deployed with an SF group and had a few questions regarding your training program with a leg injury.
First, a little background, I came down with patellar tendonitis a few months ago. The physical therapist pinpointed the problem and prescribed some corrective exercises while I continued doing the operator sessions with some substitutions. Over the past three months, I have slowly ramped up my training and have tested the water with loading the tendon (no box jumps just yet). Some days it will hold well and others it feels as though I just ruined 3 months of progress.
My question is if you think it would be in my best interest to continue with the operator sessions with necessary substitutions or try out the training with a leg injury program. Thanks for all you do to keep us healthy and in the fight.
V/R,
J.
ANSWER
Safest certainly would be to do the Leg Injury plan. This plan works around your injury – lots of 1-leg exercises, etc.
Here’s a link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=57&&cart_ID=51
– Rob
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QUESTION
Rob,
I am currently preparing my self for a Scout sniper indock, I know the indock will be very physically demanding, i know it will consist of various activities such as ruck runs, push ups, pull, ups, crunches, and various pig egg excersizes such as dead lifts, bent over rows, overhead press etc. What training program would you recommend I was looking at the Ruck Based selection program, MARSOC A&S program, and the USMC Basic Recon prep. I am currently 12 week out from the in dock and will be finishing The Big 24 in the next 2 weeks. Your guidance would be gratefully appreciated.
– R.
ANSWER
I’d recommend the Ruck Based Selection Program.
Both the MARSOC A&S, and to a greater extend, the USMC Basic RECON plan include swimming – which you won’t need.
The Ruck Program includes extensive rucking, running, bodyweight calisthenics, and plenty of barbell and loaded work.
Here’s a link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
– Rob
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QUESTION
Hi Rob, I am about to start the ruck based selection program for SFAS. Was just curious about the 10 pound pipe or sledge hammer. Is it to simulate carrying a weapon? Rob, wanted to say your workouts are genius. I am so ready for selection just with your operater sessions even without doing the selection training plan. Thanks so much man.
– N.
ANSWER
Yes, exactly. I’d recommend a rubber rifle – if you can get one – but to purchase one will set you back $200 (crazy!! ) A sledge will cost $40 or so.
Crush SFAS!!
– Rob
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QUESTION
Sir,
Do you still offer this plan free to active military members? Thanks!
V/R
– R.
ANSWER
Sorry R., No.
Here’s a link to the plan on the website store: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30
– Rob
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QUESTION
Rob,
Been following the operator sessions for a while with my team and recently subscribed for my own accessibility. I can do most days as prescribed and am still able to continue my job as an operator throughout the day (currently deployed.)
Recently a buddy back home challenged me to an Ironman at some time when I get back from this trip. I road cycle often back home and have done a few century rides in decent time. Do you believe that the Operator Sessions will give me the capability to complete an Ironman without having to stop doing the Operator sessions and train specifically for the Ironman?
Not trying to place competitively, merely want to finish in the allotted time.
Thanks for your time.
-F
ANSWER
I wouldn’t risk it F. The distances/duration and modes of an Ironman shouldn’t be taken likely. If you’re an endurance mutant, perhaps you could do the Operator Sessions and suffer through an Ironman, but you certainly wouldn’t enjoy the experience.
Likewise, I wouldn’t recommend an accomplished triathlete jump in and do Operator Ugly on a whim.
It’s best to treat the event with respect and train sport-specifically for it. There are plenty of tri training resources out there for you use.
You can cancel your subscription to the Operator Sessions anytime via paypal while you train for the tri.
– Rob
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QUESTION
Rob,
I just got back from a deployment and I am underweight due to high op tempo. Im 6’3’’ weigh about 175. Genetically I’m a lean guy with a high metabolism, quintessential hard gainer. long distance running and swimming have always been easy for me. My plan is hit the reset button, gain strength and put on some muscle, then move to the base fitness stage. Which of your programs would you recommend that I start with?
Thanks
-C
ANSWER
Hypertrophy Program for Skinny Guys: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=35
– Rob
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QUESTION
Rob,
An old CPT buddy of mine who lives by your programming sent me your way. My question; Is the APFT plan still free for Military? Second question (sorry if I missed the answer) Should one complete the free operator sessions prior to subscribing monthly?
V/R
– A.
ANSWER
Sorry, the APFT Plan is no longer free. It’s available from our website store here: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30
Yes – we recommend you complete the free sessions first before subscribing. Our sessions aren’t for everyone and you should try them before subscribing.
– Rob
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QUESTION
I have a quick question. I have been at 5th group for 9 years have always been in great shape and have been following your stuff for years, was introduced to it by S. from 2nd Bn. I have been out of the loop due to injuries,i.e…7 concussions neck surgery and possible back surgery. Needless to say I am way out of shape. I was wondering I had seen that you have a new program calles On-ramp. Would that be a good route to go? I want to get back into decent shape I know due to some of my injuries being pretty bad I will never be where I used to.
– D.
ANSWER
Yes D. – the place to start is the On Ramp plan.
Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=87
– Rob