QUESTION
Rob,
I recently got turned on to your website by a soldier in my unit who used one of your programs to prepare for ranger selection and subsequently graduated ranger school with no injuries. Needless to say, I was impressed. I thought no one graduates ranger school unless they are broken in some way. After combing through your website I came away with respect for your approach and training philosophy.
I am writing because I want to build my knowledge base in a more professional manner. I am not looking to change careers and become a personal trainer. I like the job I already have. What I want is to have the knowledge to better direct my own training, and to be a resource to friends and colleagues when they ask me for help and advice. I come across a lot of soldiers who have the desire and motivation to improve their fitness level but don’t have access to sound guidance, and when they come to me for advice, I want to be able to teach them how to reach their fitness goals while preventing injury instead of causing it, and to know the difference between science and marketing.
I have considered studying for a personal trainer certification, but I am wary of the very commercial nature of the fitness industry. Also, my interests are not so much in working with people who train for aesthetic reasons only. Rather, I want to help soldiers max out their APFT, train up for long rucks without injury, stay off profile, get selected, and help friends make it up and down the mountain without getting broken.
What do you recommend I study? Some certification? Get a degree in kinesiology? Something else entirely?
Thank you for your time.
Sincerely,
– A.
ANSWER
The first thing I ask would-be coaches is for details of the last training session they themselves completed. If they falter, or can’t explain it, and can’t tell me what cycle they are in, I know right away whether or not they are serious about training and like to train.
In my experience, the best coaches simply love to train. This passion for training carries over into coaching, programming, working with athletes, etc.
There are plenty of people in the industry who don’t like to train – and some of them are very successful – but I wouldn’t want to be coached by them, or have them work for me.
So that’s my first question to you.
In terms of education – a college degree in kinesiology isn’t super important, but earning a CSCS through the NSCA is recommended. Then read, read, read, and make sure you get at least 2 internships – including one in a college weight room.
– Rob
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QUESTION
Rob,
I just got back from Afghanistan, and i have done about a month plus of your Operator Sessions before coming home having switched from a more traditional power lifting style workouts. A little about me and what I do, im 24, 5’10 and weight 215lbs (230 before i started MA), via marine corps physical test my pft is a 285 (20 pullups, 100 crunches, 20:30 run) and a 100 on the cft. Im a Jtac, so normally my combat load is more around my radios. i had a few questions.
1) I’ve never really carried about my weight, while I’m way over what the Corps thinks i should weight ive always taped very well and had good scores on my pft, my focus was more on lifting weights and rucking things ive always done well at. I was wondering what you would think a good weight for my height would be?
2) Mobility, flexibility, and gymnastic ability’s are things i really want to strengthen, do you have anything for this? I really feel after doing this and some crossfit 2-days with my fellow marines that i lack on this, ive always been able to lift heavy very easily, and my endurance is pretty high, but my own body comes back to bite me sometimes.
Thanks for your time
– J.
ANSWER
Hi J!
Weight – I’d like to see you around 190 pounds.
Mobility/Flexibility – I’ve not seen a link between flexibility and durability, or between flexibility and performance – in terms of a military athlete. I have recently considered looking into this some more, and actually trying to establish flexibility standards, – but haven’t done so yet. So I’m sorry, I can’t offer much here.
– Rob
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QUESTION
Rob,
I purchased your water-based selection program about a year ago to help with my PAST and eventually indoc. I improved my run time from 10:30 1.5 mile run to a 9:27 and was considerably stronger all around at the completion of the program. I got accepted for the PJ program but had to drop the orders due to some personal issues. I was going to do the program again but noticed that it is no longer available on your website. Did it get changed into another program? or improved upon? If so would I be able to get the updated version?, as it would probably have some improvements. If not its alright, the 8 week water based selection program is good to go. Thanks.
R/
– G.
ANSWER
Hi G. –
We just built a USAF CCT/PJ/CRO Selection Training Plan. This plan includes specific PAST work, as wells as overall selection prep. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=92
We also built a PAST-only training plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=94
– Rob
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QUESTION
Hi Rob,
I just wanted to thank you for all the amazing programming you do, it’s helped me tremendous with my fitness, strength, durability and overall athleticism as a military athlete. Let me get to the question, I’m going on course within 5 weeks from now and I’ll be doing lots of ruck, running, sit-ups, push-ups and have heard I’ll be going for around 10-15km ruck/run every morning. I just wanted to know if I should just stay with the operator sessions or grab the body weight training from the store.
ANSWER
Hi M. – Thanks for the kind words!
I’m not sure I have the perfect plan for you. The bodyweight plan with added rucking might be the best prescription. Another option would be the APFT Plan. Neither plan includes rucking – so you’ll need to add that in.
Both plans do include running – interval work mostly, and the bodyweight plan combines shuttle sprints with a weekly long run.
Cancel your subscription to the Operator Sessions via your paypal account while you do the bodyweight plan. Here’s the link to the bodyweight plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
Here’s the link to the APFT Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30
– Rob
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QUESTION
Mr. Shaul,
I am a newly commissioned 2LT in the National Guard with the ultimate goal of becoming a police officer. I have a very ectomorphic body type in that I put on muscle and fat very easily, meaning strength and lifting comes quick to me but I have a hard time moving fast and running is not my strong point. I am on day 3 of the Patrol Officer plan along with my roommate, who is a fellow guard LT and aspiring cop, and we both love it. I want to get the bulky, intimidating upper body and quick sprint endurance that the plan works on, but I also want to trim the extra body fat that I have on me as well to achieve a bulky but toned physique. Can I achieve this by eating right and throwing in some distance runs along with the patrol officer plan? I also do not want to slack off on my APFT score. Just wanted to make sure I’m on the right track.
Thanks,
– B.
ANSWER
B.-
The patrol officer plan is focused on the operational fitness for a police officer. It includes upper body hypertrophy – i.e. mass gain. A thick chest and arms can be a key tool for a patrol officer – and can intimidate a would be trouble maker from confrontation. The plan also includes core strength and sprinting work.
If you want a cop’s operational fitness, this is the plan you should be doing. If not – and you want to lose mass and smoke the APFT – it’s not. You should be doing the APFT Plan. Seem’s you can’t decide. But I’m not going to tell you doing the Patrol Officer Plan will keep your APFT scores high. You know this already.
Your own mass/weight gain- on the fat side, 80% of fat weight/loss is diet related. Clean up your diet – which if you gain fat fast, might be going totally paleo without a cheat day. No drinking, etc.
– Rob
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QUESTION
Hi Rob,
I’m an Infantry Platoon Leader here at Ft. Bragg. I would like free access to your Afghan Training Program, if the offer is still available.
I’d also like to sample your Squad PT section if possible.
Thanks much.
Very respectfully,
– D.
ANSWER
D. –
You need deployment orders to Afghanistan to receive the Afghan Plan for free. I’m sorry. Here’s the link to the plan on the website store: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=83
Here’s also the link to the Squad PT Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=65
– Rob
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QUESTION
hello rob,
My name is N. i am currently a squad leader in 3rd infantry division and a fitness finatic. i was curious about possibly getting a sample 3 week squad PT program. i have used your product before for ruck based selections and the results were phenominal. i paid nothing and was amazed at the results. if at all possible would you please Email me back. Thank you so much. and have a wonderfull day.
– N.
ANSWER
Sorry N. – you need to purchase the plan. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=65
– Rob
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QUESTION
Rob,
Good morning, so I’m at week 4 of your hypertrophy program and going strong. That program is. no. joke. But I was planning on taking it for another 4 week spin back to back to pack on a few more pounds.
My question is after I finish up should I start on the operator sessions or one of your strength based programs? I am still lacking raw power for my size according to your standards. But I’m also concerned about keeping my cardio up and such. I was also looking at something like Mark Rippetoe’s starting strength routine but it incorporates NO cardio and calls for a 6000+ calorie diet per day. What would you recommend? Thanks as always sir.
v/r,
– N.
ANSWER
Best would be the Operator Sessions, if not, than the 357 Plan. 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
Rob,
I have been off and on your sight for a long time. I am a platoon leader with the 82nd, and I am getting ready to go to RASP II. I am looking for some advice on which program to follow to prep me destroy RASP II. I mainly focus on Oly Lifting, Powerlifting, Kettlebells, interval training, rucks, plyometrics, and Interval training. I like to focus my physical fitness not on physique but on my ability to do my job, ensuring that I will be able to accomplish any task no matter to load. I am right at top score on my APFT 296, but I have hit a wall and don’t know where to go. I need something to improve overall fitness on my APFT and help me increase my "functional fitness". I want to have the strongest "combat chasis", just to keep me in shape. If you could point me in the right direction that would be great.
Very Respectfully,
– C.
ANSWER
Hi C. –
Building a plan for RASP is on my to-do list, but it’s not completed yet. Right now I don’t have a perfect plan for you.
Our APFT Plan would increase your score – but alone, it wouldn’t prepare you for the volume associated with RASP.
Be careful of relying on barbell/gym work to prepare you. This is great base training, but not sport specific enough for the fitness demands of RASP. You need more rucking, more running, and more volume/stamina.
Best would be the Ruck-Based Selection Plan(http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45) or our Ranger School Prep plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=53&&cart_ID=60
– Rob
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