QUESTION
First off, I want to say thank you for the solid routines you have created. I implemented your Ruck Based Selection program into my training for A&S, and saw huge improvements. I was selected and am slated for ITC next year. I noticed that you are in the process of developing a program specific to ITC, do you know if that will be available relatively soon? If not, what would you recommend? I’m not sure if DEVGRU would be the way to go, or would one of the strength routines you have be helpful?
Thank you
– D.
ANSWER
Yes D. – the DEVGRU plan would be closest thus far to the ITC Combine.
Here’s the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=85
– Rob
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QUESTION
Rob,
I’m SF, love your programing and have been using it for years.
1. I follow your operator sessions and augment with a 10k running plan. Obviously there is potential for overworking and developing an injury; do you have any recommendations. I would prefer to continue your sessions and maintain my running plan.
2. I have a ruck-based selection program from 2009. Is it the same program currently being sold. If not, has the programming improved significantly in four years to warrant purchasing the new program?
I appreciate what you do and my wife and I now get up at 0500 to fight through your sessions. It has been great relationship development and she smokes everyone that I know.
– B.
ANSWER
Hi B. Answers below …
1. Watch for overtraining – you likely don’t need to double up on the running efforts. For example, Thursday calls for a 5 mile Ruck Ruck @ 45# and a rifle. You can sub in your own running plan here.
2) We’re on Version 4 of the Ruck plan – we update/improve all our training plans as we learn and grow. Worth buying the new one? Yes – if you’ve got a selection. No if you’re just doing it for "fun"…..We’re building a CAG plan which should be out next week.
Awesome on your wife. She’s a badass!
– Rob
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QUESTION
Rob,
I’m a 42-year-old National Guardsman. I’ve been following your site for a few months, and I really appreciate your training philosophy. It really makes a lot of sense.
I joined the game a little later than most when I was almost 38. Before I joined the Army, I was the typical "98 lb. weakling" type–skinny, barely weighing a buck twenty-five. I could eat anything I wanted, and I still struggled to gain weight. But I could run forever.
During my initial training and through 10 months of officer schools I packed on some pounds and ballooned up to 149 lbs. (I’m 5’5".) A lot of it was muscle, but a lot of it wasn’t. DFAC food–too much of a good thing for sure. The weight gain negatively affected my run time, and I feel it directly contributed to a knee injury I suffered almost two years ago. But now I have to balance my military life with a busy family and civilian life.
I’m really interested in subscribing to your Operator Sessions, but I’m a little reluctant for several reasons. First, I don’t have any experience with Olympic-style lifts, and my local YMCA is not really equipped for them. Second, in the Guard I’m only required to pass the APFT once a year. I know I need to maintain my fitness but not at a combat level. Lastly, my body isn’t what it used to be. It takes me much longer to recover than it used to. I’m generally really sore for a few days after a hard workout. I maintain my general fitness as a matter of personal pride and individual readiness, but maybe the Operator Session are overkill?
I’d like to max out my APFT, trim down to a leaner weight, and return to running more frequently. I’ll be purchasing your APFT plan, but is there something "programmed and periodized" that would be more appropriate for my needs and resources for the rest of the time? Or should I just embrace the suck, subscribe to the Sessions, and quit whining? (Give it to me straight, brother.)
Thanks for your feedback! And thanks for your support of our great military men and women.
V/R,
– B.
ANSWER
Yes – the Operator Sessions are likely overkill for you.
I’m thinking a good place for you to start is with our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96. I just built this and it’s no joke – in addition to strength, it includes plenty of hard work capacity, and overall is a great introduction into our programming and a great place for someone to start.
Next, I’d recommend a strength plan – best would be 357 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69. This programming work well for everyone, but especially us guys over 40 (I’m 45). It includes some Oly lifts, but I taught myself and so can you. It’s all part of the journey.
After these, I’d direct you to the Base Fitness programming at my sister website, mountainathlete.com. The Base Fitness sessions use my Fluid Periodization, but are less intense/aggressive than the Operator Sessions.
– Rob
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QUESTION
Rob,
I’m currently a ROTC cadet preparing for his third year in the program. I am in decent shape and have been doing CrossFit for several years. This coming year is the most important for physical fitness as our PT scores will help determine our rank on the Order of Merit List. Along with improving my APFT score, I’m looking to prepare for Ranger school in the future and possible SFAS in the distant future.
I am having a hard time choosing between the Ranger School Prep Training Program, Ruck-Based Selection Training Program, or signing up for the Operator Sessions. With the above information, what program would you suggest? I have all the equipment necessary available to me (i.e. CrossFit gym, ruck, etc.). Any advice you can give me would be helpful.
Respectfully,
– A.
ANSWER
The Ranger School Prep and Ruck programs are efforts you only want to do once – right before the school/selection. But, you’re a glutton for punishment, bite the bullet and do the Ruck Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
What I recommend now – Couple Options:
1) Operator Sessions, then drop out and do the APFT Plan directly before your APFT.
2) Military Athlete for CrossFitters – then the APFT Plan directly before your APFT. Military Athlete for CrossFitters is a great introduction to our programming for those with CrossFit backgrounds. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=63
You’ll note both options recommend the APFT plan directly before your assessment. This is important – train sport specifically for the APFT. Don’t risk hoping general fitness will transfer over.
– Rob
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QUESTION
Would you recommend starting with Operator Sessions or a specific training plan if my goal is to build up to passing the PAST test and passing it well. Just some background; I was an air force PT fat failure around 6 months ago, but since have been trying my hardest to get in shape. Finally scored my first excellent on an official test last month and aspire to meet the AFSOC standards by the end of summer. I will be working a lot with a friend in CCT who has been motivating me; however, I can not count on him being around all the time and was referred to your site. Hopefully someday a special tactics job will be in my future, but for now I just need to get in awesome shape. Thank you for your recommendations and time.
Respectfully,
– J.
ANSWER
We’ve built a plan specifically to improve PAST scores. Do it. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=94
– Rob
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QUESTION
Rob,
I’m getting ready to start the PAST program and I had a couple more questions I was hoping you could answer.
1.) Due to my schedule, I’ll be splitting the cal sessions (afternoon) and running sessions (evening). What would you recommend as a warm-up for the evening runs?
2.) Why did you choose not to include LSD running / swimming in the program? This is more of a curiosity question than anything. I trust in your programming.
Thanks again
– N.
ANSWER
1. Warm up:
3 Rounds
10x Air Squats
10x push ups
10x Situps
Run 100m
Instep Stretch
2. We feel the shorter, intense, interval work is the best way to improve performance on the relatively short PAST run and swim.
– Rob
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