QUESTION
Rob,
Been seeing a few posts about recommended weight size. What would you recommend for me? I am 5’6 and about 195# I feel like I am too heavy. My strength is good, runs are decent. Im hitting the 5-miler here around 42min (at 7.5k ASL with hills)
What do you think?
– M
ANSWER
You must be built like a fire hydrant M. I’m 5′ 6.5" or so and weight 155. I’d like to see you down at least to 175, and 165 would be better.
Imagine your run time without the extra 30#!! Imagine how much less stress that would be on your core/hips/knees and ankles. It’s a durability issue.
You could be over-strong, or over massed – and need to lose some upper body mass.
Some guys are just thick – and you could be one of those, but even at 175# you’d be pushing the upper limit of where I’d want you to be.
I’d recommend you stop all lifting for 6 weeks, and just do our APFT plan. See if you can melt some of that mass away.
– Rob
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QUESTION
Hey Rob,
I recently discovered your website and wanted to start with the free Operator Sessions, my question is regarding the rounds with an unspecified completion time or time goal. The Q&A says to keep moving through exercises vigorously but with control. Everything I have ever read elsewhere suggests taking around two minutes rest after a strength set. So is that was is meant to be happening here? Complete the superset, rest, then repeat? Or do you guys just want us to keep cycling through each exercise in the superset? My example is from session 1 –
5x Back Squat – increase load rapidly each round until 5x is hard, but doable, then immediately, …
2x Broad Jump unloaded (be explosive!)
2/2/2 Toe Touch Complex
Thanks for your time,
– N.
ANSWER
This is a strength session N. – and the goal is to work briskly, but not frantically.
The focus here is the back squat – I want you to keep increasing weight until 5x is "hard but doable" – you want to increase load rapidly, and ideally be at the "hard but doable" weight by the 3rd or 4th round.
Immediately after each set of squats, do two broad jumps. Be explosive.
The 2/2/2 Toe Touch Complex is your "working rest" – it should take you 30-60 seconds to do this mobility drill, and by the time you do it, and add some weight to the barbell for the next set of squats, you will have gotten your rest.
In general, aim to complete this circuit in around 15 minutes, and the entire session in 60 minutes.
– Rob
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QUESTION
To prepare for taking one of your specialized programs in the store, (i.e. pj training plan) would we perform a few months of your operator sessions first?
Thank you
ANSWER
Not necessarily Sir. It depends upon:
1) Your fitness going in.
2) The time you have before selection or the event.
Most of our plans are scaled and progressive – which means they automatically scale for the initial fitness of the athlete, and as you work through the plan and git more fit – it gets progressively harder.
The first week of the CCT/PJ plan is an assessment week, where you’ll take the PAST, swim 1500m in fins, ruck run, and do a heavy ruck. Your performance on these will be used for subsequent training.
The other issue is the time you have before selection or the event. Even if you’re not in the greatest of shape – for example you just came off deployment and didn’t have a pool to train in – you should still train sport-specifically for the event – CCT/PJ/CRO selection in this case. Doing this plan would be the best way to prepare even if you struggled at first and couldn’t complete all the training sessions.
No doubt though, these plans aren’t appropriate for out of shape athletes coming off the couch.
Here’s a link to the CCT/PJ/CRO plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=92
– Rob
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QUESTION
Hey Rob,
I am currently doing you hypertrophy program and I love it! Soon I will be in an area where I will only have access to a small gym that has dumbbells up to ~80lbs and some pullup bars. Is there any program you have that could work with the limited equipment set? Your programming is excellent and I would love to stick with it if possible.
— D.
ANSWER
Hi D. – you could do the Kettlebell program with Dumbbells. I’d recommend the Kettlebell Strength plan we just published: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=59&&cart_ID=93
– Rob
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QUESTION
Hey Rob, was wondering what you’d recommend? I pulled something in my back doing a 1RM hinge lift (old injury re-injured I think), I have not been training as frequently as I’d like which is to blame I reckon. Can you recommend rehab stuff or the best route to getting back to the operator sessions? I can feel my working strength losing (can still do all task needed but not keep up for prolonged time anymore).
Cheers
– E.
ANSWER
A couple options:
1) Go easy and avoid loading your back until you fell better. It seems like this has happened before.
2) Cancel your subscription to the Operator Sessions via paypal, and purchase/complete the Low Back Fitness plan. This plan starts out real easy, and we’ve used it successfully to build back athletes’ low back durability and confidence. Here’s the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=57&&cart_ID=55
– Rob Shaul
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QUESTION
Rob,
My name is P. and I just commissioned as a 2LT into the Maryland National Guard. I’m looking to keep my fitness up now that I graduated and cannot rely on PT three times a week along with going to the gym twice a week.
I am stuck between On Ramp and Patrol Officer Training Programs.
I have applied for an am working toward being a Patrol Officer. I can already easily meet the PD’s entry level requirements but I know I must go above and beyond
On Ramp I am looking at because my last APFT score was 63 PU 63 SU and a 14:30 2 mile run. I not a slob but I defiantly need to do more. I’m a skinny guy who has problems putting on upper body weight and has been at 150 pounds for the last seven years (I wrestled and after cutting weight and keeping my weight down I can’t gain it back!)
I really want a program but I am unsure as to which would best fit me.
v/r
– P.
ANSWER
I’d recommend starting with the Hypertrophy Program for Skinny Guys: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=35
This plan should put some mass on you, as well as strength. Follow it up with the Patrol Officer Plan.
– Rob
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QUESTION
Do you project another Advanced Programming Course later this year in December 2013? Thanks in advance.
– J.
ANSWER
I’m not sure.
– R.
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QUESTION
Looking for a training plan for Best Ranger competition. Is this something you guys could help with? Thanks
– E.
ANSWER
Here E.: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=54&&cart_ID=72
– Rob
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QUESTION
What specifics should you train for when you’re dealing with room clearing? It’s very much
agility and functionality based yeah? A lot of torso articulation and fine movements
therefore good stretching and reach exercises mixed in with strength and cardio?
– R.
ANSWER
I’d train sport specifically for it, and begin with our Squad PT plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=65
– Rob
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QUESTION
Mr. Shaul Will you be offering any fitness programs based around Jiu Jitsu? Alot of us compete and it is a big part of Army culture now.
– J.
ANSWER
I haven’t considered it J. Thinking out loud, it seems the grappling guys do is also great conditioning on its own which seems to complement the strength and conditioning we do. I’ll look into it.
– Rob