QUESTION
Rob,
Hey man, got a question for ya. Im in the navy currently on Diego garcia. Im 5’10" and about 210. My 1.5 mile run time is around 9:45, max out sit-ups at 105 in 2 minutes, but usually max out at about 65-70 pushups. My max bench is 305, i normally do 245 for four sets of six. I can do 18 pullups. What program would you recommend for me to improve on the push-ups and pull-ups. I think I am going to start doing a lot more cardio running/swimming everyday vice one or the other and lifting. You think I need to drop any weight? I am going to start the free operator sessions this week.
Thanks a lot!
Regards,
– C.
ANSWER
You’re too heavy. I’d like to see you around 190.
Clean up your diet – if you haven’t already – and stop lifting for 6 weeks. Instead, focus on the body weight exercises and running/swimming as you’ve suggested. I’d suggest you complete the USAF PAST Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=94
This plan is laser focused on improvement in the PAST events – pushups, sit-ups, pull ups, 500m swim and running.
– Rob
**************
QUESTION
Coach Rob
What is your recommended BW for a 6’1" large frame operator? I only ask because I saw you address this on the front page of your website.
Thank you,
– J.
ANSWER
Hi J. 195-200 pounds.
– Rob
*********************
QUESTION
Hey Rob,
I just have a few questions, I have used your APFT training
program, and Afghan Prep program in the past with incredible results,
and I was just wondering how the ruck based selection program compares
to either of those 2. I finally have a selection date, but with a
newborn I cannot afford the program. Is there anything I could add or
subtract from either of those 2 programs to help? Thanks
– N.
ANSWER
The Ruck Plan is much more intense than either of the two programs you’ve already completed.
I’m sorry – no discount.
– Rob
**********************
QUESTION
Hello again Rob,
I just purchased the Navy PST program and I’m very excited to start. Thank you so much for developing this program. As I am planning on going for Navy Diver would you recommend doing the Operator Sessions then the BUD/s Training Program 8 weeks prior to going to boot camp?
Thanks again for your time.
– J.
ANSWER
The Operator Sessions would be overkill for Boot Camp, Johan. So would the BUD/s plan, but it would be a good way to help prepare for dive school.
– Rob
************************
QUESTION
Hey Rob,
I have been doing following your training program for quite some time now, first with Mountain Athlete and then switched over to Military Athlete. I have seen phenomenal improvements in my fitness, I have noticed that my "motor" has gotten a lot better and my maxes are higher than they were when I was in high school 10 years ago. Getting close to that old man strength! I am 28, 5’9" and weigh in at 215#, after my deployment to Afghanistan, I got back into Brazilian Jiu Jitsu and I want to start compete, but obviously at a lighter weight. So my question for you, what plan would you recommend to shed some mass but still maintain the high motor and strength advantage? Or what would be your approach to training for a combat athlete?
Thanks for your time,
– S.
ANSWER
Couple different questions there.
Shedding Mass?
Stop lifting and move to bodyweight exercises/running. A good plan of ours to try would be any of the Military fitness test plans. I’d recommend the USAF PAST plan – which also includes some swimming: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=94
Training for Jui Jitsu?
I’m not an expert here at all, but I do understand you’ll need to balance your grappling training, with your supplemental strength and conditioning work. There’s a real danger of overtraining because grappling itself is so work capacity oriented. So – and understand I’m hardly an expert – but based on what I understand I’d concentrate your non-grappling strength and conditioning first on strength. Heavy barbell loading, low volume, or reps. One option we offer would be the Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
The trick on the "motor" side is to understand your grappling is also taxing and building your "motor," – in a sport specific way. Any outside work capacity conditioning I’d likely limit to sprinting – especially 300m shuttles, and 30/30 40-foot shuttles. These are awesome, and will hit your cardio in a focused way. You’ll be running 400m and 800m repeats as part of the PAST plan – and these will do the trick too.
Finally – I’d recommend some core/grip work. Not a lot, but 1-2x/week.
– Rob
********************
QUESTION
Rob,
I am planning on attending BRC next year in preparation for a transition to reserve reconnaissance unit. Could I get a ‘down and dirty’ of what your BRC prep program looks like?
Thanks for the help.
V/r
– C.
ANSWER
9 Week Plan …..
PROGRAM DESCRIPTION
This program follows a general format and gets progressively harder each week, until week 9, when the training tapers down. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.
This is a 6 day/week training program with many 2-a-Day training sessions.
To successfully complete this program you’ll need to make training for the RECON course a priority during your work day.
Ruck and Swim Intensive
This plan is “sport specific” to the specific fitness demands you’ll face at the RECON Course – specifically lots of running, swimming and treading water, bodyweight calesthentics, and rucking. You’ll swim up to 4 days/week, and Ruck 3 days/week. It also includes high levels of training volume – like you’ll face at the RECON course.
The plan includes 54 Total Training Sessions. It is intended that you’ll train Monday – Saturday, and take Sunday’s off. Sessions 1, 7, 13, 19, 25, 31, 37, 43 and 49 are Mondays and the beginning of each training week.
Week 1 of the plan is an Assessment week, and Week 9 is a taper week.
Assessments
The plan includes 5 specific assessments, and follow-on progressions. You’ll take these assessments multiple times over the 9 weeks. They include the USMC PFT, Swimming assessment, Rucking and Ruck Running, and a shorts and tennis run. Also includes is water confidence and tread work.
Here’s a link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=53&&cart_ID=88
– Rob
******************
QUESTION
Mr. Shaul
Another quick question. I have some soldiers that are interested in getting involved with us on your regular operator sessions. Most of them all have high aspirations to do things like SF.
While they are fit soldiers (280-300+ APFT) they can barely make it through one of your workouts. We had them try Operator Ugly and they couldnt even finish some of it. Almost everyone was good on the sprints and on the weighted run, but the strength killed them.
What do you suggest? I have looked over the programs and the On ramp program jumps out at me. My guys are not unfit, but they are not in the strength shape that your workouts require or that our job requires. The on ramp bills its self as getting a unfit person ready over 6 weeks. My worry is that the program is geared too much towards a couch potato and wont be enough of a challenge for the guys to get them ready for your workouts. Hopefully I am wrong and this is not the case.
As always, keep up the great work
– T.
ANSWER
I’d just throw them in with you guys Travis, and scale the loading.
You may need to cut guys off from time to time, and no doubt, the first 2-3 weeks will suck for them, but after that, they’ll be on their way.
– Rob
*************************
QUESTION
Coach,
I am a special operations soldier just coming off of a long struggle with a hamstring strain. I’m not completely out of the woods yet, but my rehab is finally going well and I’m looking at beginning a real training regimen again in the next few weeks. I don’t think Operator Sessions would be appropriate to just jump into, but I want a good program. I want to be able to do good strength training while at the same time being able to scale the workout so that I can keep exercises that directly work the hamstring at fairly low weight/high repetition. I also want to get back into running, but with the same concept (scalable mileage/speed/etc.) I saw a similar Q&A recently where you instructed an individual looking at re-entering training after a long break to start with the 357 program.
What are your recommendations for a program that I can scale to address my imbalances while also preventing injury?
Thanks for any input!
V/R
T
ANSWER
It sounds like you know how to work around and care for your injury, C.
I would start back with strength, but recommend the Ultimate Meathead Plan. It works lower body heavy, and applies hypertrophy volume to the upper body. This way you can be deliberate with your legs, but hammer your upper body – and get the mental satisfaction that comes with getting back into hard training. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=79
On the work capacity days, you’ll need to substitute your own running progression for whatever the plan has.
– Rob
**********************
QUESTION
Rob,
I’ve been a big time lurker and recommender of your program for a while now. I personally have never used anything from your program; Though, I read a lot of the info coming out from MA/MA and always like what is posted. I’m hoping you could give me some advice. Recently I’ve begun looking around for a different training curriculum. I have been using a program handed out freely by NSW for about 2 years. That program is great; I’ve had many months of fantastic training but also have had many weeks of burnout/ boredom. I’ve looked at focusing on running, by doing marathon training, for a few months then transitioning to swim training, by doing endurance swim training/ ergometer work, coupled with simultaneous calisthenics/strength work. Though, I’m not 100% sure that this would be very efficient. You’ve recommended to other wannabes not to do the operator series(being that it is focused for active military operators) and to focus on the sport specific training plans. These plans range from 6-9 weeks. Are these preferred to be completed right before shipping out? If you have longer to work with, what do you do after the 6-9 weeks of training? What would you recommend for a wannabe, with relatively solid fitness, who is roughly 18 months away from shipping?
Regards,
– J.
ANSWER
I’d recommend you just jump in and do one of our sport-specific programs, hammer away for 6-9 weeks, then re-evaluate on the other side. What I’m reading into your question mostly, is you want/need some serious focus to your training, and a kick in the ass.
I’d recommend starting with the USAF PAST plan – which includes swimming, running, and body-weight cals, to start out. It’s focused, and no joke, and is a great place to start. Here’s a link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=94
– Rob
*********************
QUESTION
Hi, I just enlisted in the army with my mos as 18x, or special forces. I leave for basic August 6th and need a minimum of 260 on my pt test before then. What would be the best program to get these scores?
– J.
ANSWER
Do our APFT Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30
– Rob
*********************
QUESTION
Rob,
I think you’ve touched briefly on this before, but I don’t think anyone has asked you directly. I love your programs and methodology but my issue lies in the fact that I can’t do whatever I want for PT; I have to work out with the company. So my question is what would you recommend for those of us who like your programming but have to participate in other workouts throughout the week? Should I just supplement with a few strength-centric workouts in the evening or can I loosely follow some of your programming? Thanks for your time.
V/R,
– D.
ANSWER
You have a couple things to consider:
1) Overtraining
2) Time – you’ve got lots to do and can’t generally be training 4 hours/day
How you supplement your PT training depends mostly on the nature of that training. I’m guessing here, but I would wager mostly it’s running/rucking and work capacity focused. If so, what you’re lacking is solid strength training.
What I’d recommend is you purchase one of our strength plans – I’d start with 357 Strength, and do the strength sessions in this plan 2-3x/week as time allows. These are efficient training sessions, and you’ll get a lot of work in for a 60 minute investment.
Here’s the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69
– Rob
*******************
QUESTION
Rob,
Recently there was a post from a guy who had around 20+ years with his lessons learned. I pulled it up briefly in an airport, but did not get to read it all. I have looked for it in the archives of the Q&A and in the Knowledge portion. Can’t find it. Anywhere else I can look?
On a separate note, been away from your program for a couple of years (you hooked me up a ton with ideas and plans when I was a Company Commander). Recently became a member againand just wanted to say thanks. I was hitting a wall with training after 10 years of doing this job. I have reinvigorated my training due to your periodization (although I maintain a Combat Focus on Thursdays and Bodyweight/Run focus on Mondays…still have to pass my standards down here). Nice how you have them separated on the site so that you can start with a plan.
Best,
– R
ANSWER
Here’s a link to the article on "Advice to a Young Tactical Athlete": http://militaryathlete.com/subpage_details.php?subpage_ID=1602&page_ID=70
– Rob
*******************
KUDOS
Rob,
I apologize up front for the lengthy email…
I just took my record APFT after doing your plan and I had great results.
APFT #1: 60 PU, 77 SU, 14:50 run (260)
Record APFT: 80 PU, 85 SU, 13:14 run (300)
I stopped the pushups and sit-ups early (could have done 5 more pushups and 10 more sit-ups with the time I had left) and I maxed my run for my age group. Due to family and grad school commitments I couldn’t do every workout (missed 7-9 workouts total) and still maxed my PT test. I know I could have done even better if I had stuck to the plan 100%. Thanks!
The only thing I didn’t do was stick to your long distance run times, they seemed too slow for me. I ran an 8min pace for every run except one, and that one I ran at a 9 to 9:30 pace depending on the terrain. I hit every time progression for the sprints during the program so running faster on Wednesday didn’t slow me down.
Up next is cadet summer training at USMA. After I graduate I’ll be a TAC officer (similar to your Company Officer at USCGA, in fact we have a Coast Guard officer in our program who is headed down there upon graduation) for a company of cadets. I bought your Ranger School program last year to get me ready for this summer (I’m already Tab’d and I found out about you during my tour as an RI). I know this is overkill for cadet training but I’m hoping to ruck circles around kids that are 8-12 years my junior. I plan on doing an unload week while we travel and will start up next week. I’ll let you know how it works out.
Thanks again for your great programming. I tell everyone who’ll listen about MA and try to get them to see the wisdom in your methodology.
– J.
REPLY
Thanks for the great note J., and good luck at West Point!
– Rob