QUESTION
Hi Rob,
Wondering if the APFT plan is designed for men and women? I saw a sample that says 100 push-ups, 100 sit-ups, and maybe a 12:00 two-mile (can’t remember exactly). My current score is 295, lacking 5 sit-ups to max. My run is in the low 14’s. I am six months post partum and previously a very active crossfitter. 295 isn’t anything to be ashamed of but I’d like to take it farther. Being a new mom and working 12+ hour days as an instructor I don’t have the time to dedicate to a CF gym anymore. I have bumpers, squat rack, kettlebells,etc in my garage but am looking for a plan.
So back to my original question, is the APFT plan for man or woman? Or do you think there is a better plan to do?
61", 125lb, 29 year old
Thanks!
– C.
ANSWER
The plan self-scales to the level of the athlete, C. It will work for women also.
– Rob
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QUESTION
What Is the differance between the 8 week kettlebell training program and kettlebell strength program? Just curious of the kb strength program is imbedded into the 8 week kb program. Thanks
– M.
ANSWER
Hi M. – the 8 week KB plan includes plenty of work cap. The strength plan is solely strength-focused.
– Rob
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QUESTION
What are your thoughts on combining the 5/3/1 strength program with operator sessions.
– A
ANSWER
Bad idea – way too much volume and you’ll over train. Focus on one at a time. If it’s 5/3/1, go to paypal and cx your Operator Sessions subscription until you jump back aboard.
– Rob
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QUESTION
I was wondering if the APFT or squad PT programs require any equipment? I’m looking for programming that won’t require equipment and can be done at the unit, outdoors. Thanks
– A.
ANSWER
Squad PT does (IBA, Rings, sandbag), but APFT doesn’t. We also just published a bodyweight program that only requires a pull up bar and a stopwatch. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
– Rob
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QUESTION
I’m currently preparing to attend SFAS in September and I have started the operator sessions and plan on starting the 8 week ruck based selection program when the time is proper. I’m 5’9" and my weight goes from 180-185 lbs at any given time.
Do you feel like I’m at an appropriate weight for what I’ve been doing?
Also, where do you feel like I should be at strength and cardio wise before I go?
Thank you, M
ANSWER
The Ruck-Based Selection Program is no friggin’ joke M. If you can complete it as prescribed – you’ll be set for SFAS.
Weight – you’re 10# heavy – I’d like you at 170-175.
– Rob
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QUESTION
Hey Rob,
I’ve been training to go into CCT and have used a few of your programs. And I just recently found out I have a Type II tear in my labrum (aka slap tear, left shoulder). Pretty sure I was doing a lot of over training. I don’t have the ability to put a load on the shoulder yet. At the moment I can’t even do a pull up or pushups without wanting to die from the pain (no upper body work for almost 3 months now). I’ve been doing band work to help the rotator cuff muscles stay strong (received from the PTs at my base) in the even that they tell me I need surgery. I won’t find out until the 16th of July though. Is there anything more I can do now, and especially after a surgery to get me back into shape? I’d greatly appreciate any help you can give me.
– B.
ANSWER
Hi B. – I’d recommend our Arm Injury program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=57&&cart_ID=50.
Meanwhile, buy this book from Amazon, and work on your bad shoulder: http://www.amazon.com/Treat-Your-Own-Rotator-Cuff/dp/1598582062/ref=sr_1_1?ie=UTF8&qid=1369088159&sr=8-1&keywords=fix+your+rotator+cuff
– Rob
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QUESTION
Rob,
I’m 6’0" and 155#. Right now I’m in week 3 of your hypertrophy program for skinny guys because I want to gain muscle mass and strength. What would you recommend I follow the skinny guy program with? I’ve always been long/lean and want to pack on a little size. My metabolism has always been fast so keeping weight on its a challenge. Any advice?
Thanks,
– T.
ANSWER
I’d recommend a week of rest, then do one of the strength plans. Rat 6 would be a good one: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
– Rob
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QUESTION
Rob:
My name is SSG Andrew Quiroz. I am a medic with the 1st Squadron, 4th Cavalry stationed at Fort Riley, KS. I recently returned from Afghanistan where I was doing the operator sessions and loved it. After looking at the site trying to find out how to incorporate this kind of workout into my Platoon’s daily PT, I stumbled on the Squad PT sessions. Awesome. My Soldiers love it; it not only has increased their fitness levels but also has really worked as a team building platform for all of us who were super spread through-out our area of operations. So my problem is that the PT we are doing now has caught everyone’s eye. From my Squadron Commander and Command Sergeant Major to my Troop 1SG. We were tasked with taking the PT failures and throwing them into what we are doing. Again..while not at first, they love it as well. So to add more weight to our plate, was approached by my Squadron Commander to incorporate something for the profile PT Soldiers. So my question is: is there any advice you could give on the best ways to get guys who are recovering back into the game with some functional fitness while helping them recondition from their injuries? Any help would be GREATLY APPRECIATED! Thanks again for the awesome programs.
V/R
– A.
ANSWER
I’ve found it’s much easier to modify exercises for injured guys – and have them train with the rest of the group – then to program, design and monitor special sessions just for them.
For example – your non-injured athletes are doing bench press and you’ve got an injured guy with a bad arm. Have him work along – but do one-arm bench presses with a dumbbell.
When we do this the injured guys end up doing lots of unilateral exercises – but that’s okay – it’s their fault for being injured.
Sometimes the tricky part comes in with the work capacity stuff. A guy with a knee injury can’t run – but he can do seated dumbbell/kettlebell swings and 1-leg burpees, while everyone else is running…
See the idea? Modifying exercises for injured guys is a whole lot easier to manage from the coaching standpoint. Plus, it allows the injured guys to train alongside the non-injured ones.
If you’ve got the opportunity/time to work just with the injured guys, the Arm Injury and Leg Injury plans we sell at the website have proven awesome. In my gym now I’ve got 3 injured lab rats (2 knee surgeries, 1 broken ankle) and they are working through this plan together. That’s another option.
– Rob
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QUESTION
Rob,
Hello, I was directed to your site via an SF operator at Ft. Bragg. I was told by him the easiest way to go about my goals would be to contact you and that you would be more than willing to help in directing me with a training program specific to my goal. I am USAF, recently I was approved to retrain into the USAF Combat Control program.
Currently I am working my tail off to get in shape to blow away my PAST test, but I need to begin preparing for my selection course, and further more, my rigorous physical beat down I will receive throughout training if I am selected.
My run time currently sits around a 7 minute mile pace (this is not good by any means and I know I need to drop it sub 6m if possible). My 500 meter swim time is around 8 minutes, swimming is my strong point. I have transitioned my lifting from heavy sets to high rep endurance sets over the past month, but I feel like I need to push harder and just do not have the time to build workouts as I am deployed stateside working 7 days a week.
My goals are to get my run pace below a 6:30 mile within about a month is possible, my swim time I am comfortable with, but I will take any improvements I can from that field. Strength wise, I feel I should be building a sustaining endurance without sacrificing strength, but I do not want to build more than my legs can handle to quickly (I have dealt with shin splints in the past and do not want to ever experience that again).
A little about me, I am 27 years old, I have been in the USAF for 9 years (I am getting a late start, especially with becoming an operator). I am 6’1" tall, weighing 195, with 12.3% body fat. I eat very clean, my diet consist of about 3200 calories, 200g of protein, 90g of carbs.
I guess you could say my retraining was approved a little before my body approved it, so I am trying to adapt to that as quickly and safely as possible, avoiding injuries. My fear is showing up and being blown away by my competition (I would guess I have until October-Novemberish for my selection course, but it could come earlier). I have no problem paying the dues of your website, I would just appreciate any direction/workout advice you can give me.
Thanks,
V/R
– M.
ANSWER
Our CCT/PJ/CRO selection prep plan includes work on the PAST, M. Here’s a link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=92
– Rob
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QUESTION
Mr. Shaul,
My name is J., and i’m approaching the end of the sfqc as an 18D candidate, and I have a good chance of getting a combat diver slot en route to group; I’m really hoping to get through that school on my first try, and so I need to prepare as well as possible. I have been a member of your operator sessions in the past but they do not involve any pool work. Would you advise your BUDs prep program? Does it involve pool work (i can only assume it would)? and if not, would you just recommend i start back in with the operator sessions? Thanks for your help, you do great work. Your programming is unmatched as far as durability and overall fitness.
-J.
ANSWER
Yes on the BUD/s plan, J. It includes bunches of pool work. Here’s a link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=57
– Rob
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