QUESTION
Hey Rob,
I’ve been loving the Operator sessions for a while now, but I’ve been throwing in some extra runs and I think along with that and the sprinting I’ve aggravated an old leg injury from a broken fibula I suffered a few years back. Nothing major but I need to lay off for a bit and get 100% again. I need to also keep my conditioning and strength up as much as possible because I’m currently awaiting word on a possible age waiver to get me into the Guard. I was thinking of ordering your Leg Injury program but I was wondering if you could tell me a little more about it. Does it keep up the work capacity aspect and if so is it mainly an upper body/core focus. I’m not asking for an example session or anything since I understand the material is for sale, just wanting some clarification on what the program consists of. Thanks in advance and keep up the great work.
– J.
ANSWER
The Leg Injury Plan aims to train your body as much as possible around your injury. It’s not a rehab plan for your injured leg – you work around it. The plan includes strength and work capacity efforts – it also hits the lower body using unilateral exercises for your healthy leg. The plan is no joke.
Here’s a link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=57&&cart_ID=51
– Rob
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QUESTION
Rob,
Thank you for everything your doing. I am currently doing your body weight program (where I am has no gym right now) I will be done with it on june 20th i have an annual operational capabilties test in september that includes PT stuff a 12 mile ruck land nav under pack and various other work capacity events my question is after I get back from training and finished with the BW program what should be my next step as far as training.
Thanks you in advance,
– J.
ANSWER
Best would be to Subscribe to the Operator Sessions. If you’re hesitant, I’d recommend completing one of our strength plans – start with 357 Strength. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69
– Rob
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QUESTION
Rob,
First of all, thank you for providing such great programming for military athletes.
I have completed your Ranger School training program, MA for crossfitters as well as the hypertrophy for skinny guys. Each program has helped me tremendously. Myself and a few buddies are consistently doing the Operator Sessions now while deployed on a 10 month peace support mission. We are all on staff for this one, so our Operator Sessions are all we have to stay fit, motivated and focused.
I would like to know what your thoughts are on training more than just the 4 times a week that you prescribe with the Operator sessions. It is tough here to not workout for three days straight. Our goal is to push through the MA Operator Sessions as you prescribe in your programming — are you totally against working out for those 3 off days? If not, what would you recommend we fill it with? Durability is important and a large reason we love this program. However, we are at work 7 days a week here and have zero physical requirements on us while at work… unless you consider building power point slides as ‘outside performance’.
Thanks again –
– D.
ANSWER
We used to go a hard 5 days/week regardless of the cycle, but learned the hard way our recovery was better, and fitness didn’t suffer when we cut back to 4 days/week. This used to come up a lot in questions from Crossfitters who were used to the 3:1 schedule.
One of the hidden secrets of traditional crossfit programming is the amount of rest athletes get. The amount of volume pushed in a typical crossfit wod (20 min work) is a whole lot less than in one of our training sessions (60+ full minutes/work). It would take cross fitters 3 days to get the same volume we did in one session.
This rest and recovery in the Crossfit programming is the secret leads to fast gains for new athletes.
But as a gym rat and coach, I found the short sessions just weren’t enough. In my 20’s I would regularly train 90 minutes, 5 days a week. My experiment with crossfit lasted 3 weeks before I started linking 3-4 WODs together.
As a professional coach, I’ve found 60 minute sessions, for the most part, just about right. I also found that for professional athletes, especially professional "industrial" athletes like soldiers, limiting training to the weekday helps discourage training resentment. Soldiers and other military athletes must be fit for their job, and I’ve found it best to limit training to the work days. Weekends should be reserved for families and personal activities – although often these involve vigorous physicality.
For the first 5-6 years of Military Athlete we went a strict 5 days/week. We started experimenting with 4 days a week a year or so ago – during a hard strength cycle, and found the results encouraging. We were able to train hard, and recover – not feel so beat up.
Now, in general, I’ll program 4 days/weeks for some strength and work capacity cycles (we might go to 5 days/week with the next one, however), often for stamina cycles, but never for our endurance cycles.
Back to your question (sorry for the history lesson) – I certainly understand your guys need to train 5 days/week and don’t blame you – I spend way too much time in front of a computer screen myself. It won’t hurt at all. What I recommend is dropping back into the archives, starting at a Work Capacity cycle from a couple years ago, and just working forward from there. The Mon-Friday schedule might get a little confused – if it does, just keep your own calendar, work Mon-Fri, and don’t skip ahead in the sessions, and you’ll be fine.
– Rob
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QUESTION
Rob,
I was looking through your Q&A section and there was a Soldier preparing for Delta selection by doing your APFT improvement plan and then your ruck based selection program. This was my goal too and I was curious to read your response but it looked like it was mostly cut off. In order to be accepted back for Delta selection, I need to be around 80 push-ups and 90 sit-ups which I’m about 20 short of each. The class starts in September but I’ve got about a month to take the APFT to submit with my application. My runtime is solid and I can currently hit all the recommended strength benchmarks (i.e. deadlift 2xBW etc.). Would you recommend something different?
Also, I’ve got the version 2 ruck based selection program. What version are you currently using? If you’re on a newer version, is it significant enough that you’d recommend me upgrading? Is there a discount to upgrade? I can always forward you back the email that you sent the program to me with if you need a "receipt" for the old one.
Thanks for all your help, you’ve literally changed the world.
– M.
ANSWER
You should do the APFT plan now. Seems the point is mute if you don’t get your scores up. Here’s the Link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30
SFOD Selection – I’m currently building a Delta-specific selection training plan. It should be done next week. You’ll want to use it.
– Rob
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QUESTION
Hey Rob,
I will be doing the PT test I mentioned below at the end of July and will be following the APFT plan as you suggested. I had V2 but I purchased the newest version for the scalability and because I think that you run a good operation and I like to contribute now and then even though I am not a subscriber.
In my earlier email I mentioned that the test I will be doing evaluates pull ups and 1RM bench press in addition to the APFT components. What do you think would be the most intelligent way to incorporate pull up and bench training to the APFT plan in order to increase those numbers and avoid over-training and injury?
Thanks,
– D.
ANSWER
See the programming for the sit-ups and push ups in the APFT plan – follow the same progression for pull ups, but increase the interval to 90 seconds, vice 60.
1RM Bench – You need to train this specifically – I’d recommend using a 1RM Bench Press as a warm up 2x/week. After getting your 1RM, do 6 rounds of 2x reps at 85% of your 1RM with the lat + Pec stretch between rounds.
– Rob
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QUESTION
Hi, Rob:
My son asked me to purchase your USMC PFT Program for him. Unfortunately, I cannot find it on your website. Would you please point me in the right direction?
Thanks,
– E.
ANSWER
Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=31
– Rob
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ANSWERS
1. The time to do your pushups, and change your weight for the next round is enough. Work briskly.
2. We use wood pellets (for wood stoves) – but they aren’t perfect. Best is mulch made from ground up tires – you can purchase at Home Depot or a gardening store. The sandbags we sell on the website are custom made for us. We started using military duffle bags, but they just didn’t hold up.
– Rob
QUESTIONS
Good Morning Rob,
I am a new join and have a couple of questions regarding the programming. I apologize if the answers are on the web site, but couldn’t find them.
1 – What is the recommended rest plan between sets of strength exercises? The 5/20/13 session calls for 5 rounds of back squat while descending percentages, followed by push ups. How much time between sets?
2). What materials do you use will your sandbags? Also, can you confirm they are sea bags/A bags?
Thanks in advance for your assistance. I’ve been contemplating MA for almost two years now and finally decided to pull the trigger. I’m glad I did.
Respectfully,
– J.
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QUESTION
Hey Rob,
I have 3 months before I hit SFAS (09 Sep, class 10-13) and I’m looking for some advice. My plan is to complete your Ruck Based Selection training 8 weeks prior but I’m not sure what to do for the next 4 weeks leading up to that. I was looking at either jumping on the Operator Sessions, Body Weight program, or the 4 week Kettlebell training. I’ve been hitting the gym sporadically for the last 3 weeks but "normally" I’m training 5 days a week. I usually base my sessions off bench press, squat, shoulder press, and deadlift and mix in body weight and kettlebell exercises. I also try to run 8-10 miles a week pushing 17 miles recently. These runs include up to 1200m sprints, trail runs, hill climbs, and typically nothing longer than 5 miles. I’ve only been rucking since January, 1-2x a week, no more than 6 miles and completing that consistently under 1 hour 15 min. I’m also 5’7 @ 165 lbs with a recent APFT score of 279. Not a PT stud but I feel pretty well rounded.
Thanks,
v/r
– P.
ANSWER
Best would be to join the Operator Sessions. But if you’re hesitant, I’d recommend one of our strength plans. I believe durability = 80% strength, and getting stronger going into the Ruck Plan and SFAS is great insurance against injury. If you know the olympic lifts (squat clean, power clean) and have a good overhead squat, I’d recommend Big 24 – it’s 4 weeks long and will set you up nicely to begin the Ruck Plan. Another great option is our 357 Strength plan.
Here are the links.
Big 24: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=36
357: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69
– Rob
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QUESTION
Rob,
Quick question, I’m planning on going to selection in October ’13. I currently have the ruck based selection program from 2010, but I noticed that you may have a new updated version. Is there a bug difference in the two? Also since I have plenty of time for a train up, would you recommend doing the ruck based program back to back and doing the second round of the program with an increase in load? Or would it just be best to continue with the operator sessions until I’m 8 weeks out from selection?
Thanks,
– R.
ANSWER
We’re constantly updating/improving all of our programs as we learn more and get better. I hope to have another update of the Ruck Plan completed by July. That being said, the one you have should be fine. Several guys used it successfully.
You don’t want to repeat the plan, however – first it’s too intense, second – and you’ll find this out … you only want to do it once. It’s no joke.
Do the Operator Sessions until 8 weeks out and crush selection!
– Rob
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QUESTION
Hi,
I might be missing something obvious, but how exactly do I purchase a training program?
– K.
ANSWER
Click the "Store" button on the website, and then click "Training Material" – from there you’ll need to click the category of the plan you’re looking for.
Here’s the "Store" button link: http://militaryathlete.com/page.php?page_ID=12
– Rob
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QUESTION
Rob,
With the US Border Patrols BORSTAR (Border Patrol Search, Trauma, Rescue) Team, we are continually maintaining our fitness for our job. I was going through your programs but don’t have a good feel on which would suit us best.
The LEO ones are a no go. We are not sprint a few times to catch a guy types. We are more, find foot sign, push it for hours then chase dudes up a mountain to catch em types. We also, for rescues, will carry a full medical load in a full size backpacking pack, treat one or multiple patients, then litter them out or wait for medevac.
Some of the other program descriptions were a little vague for us to decide. Our daily routine is normally a run with some generic gym time in the morning and then a crossfit/SOFWOD type workout in the afternoon.
If you need any more info, please let me know.
Thanks for the help,
– B.
ANSWER
I’d recommend starting with our Afghanistan Pre-Deployment Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=83
This has been used by literally thousands of guys to prepare for the demands of patrolling and fighting in Afghanistan’s high country. The plan is no joke.
– Rob
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QUESTION
Hi Rob!
I just bought your bodyweight training plan and Im excited to get going.
I Just have a quick question: When we are doing pullups in this plan, are we doing
deadhang pullups or kipping?
Best regards
– E., Sweden
ANSWER
All our pull-ups are dead hang. We don’t kip.
– Rob
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QUESTION
Hi Rob,
I am a young soldier that has always struggled to gain weight. I have always done well on the Army APFT, but rucking has always given me quite a bit of trouble. It is usually in my back, my legs don’t have any problems with the weight. I also have a multitude of food allergies, including mostly healthy foods.
After all the prefacing, i was wondering what would be your best exercise plan in your opinion, for me. I’m about 5’9"/135-140 lbs. I’m pretty good at body weight exercises, but not so much with weights(my bench max is now 135 lbs, but i can do 75- 80 push ups in 2 minutes). I want to attend and complete RASP and SFAS if I get the opportunity, but many have told me that regardless of my mental fitness, physically i would struggle.
I would like to minimize that and become the most fit and most capable of completing those courses. Please get back with me and give me the input I need.
Thanks,
– K.
ANSWER
Start with our Hypertrophy Program for Skinny Guys: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=35
During this program, you’ve got to eat, eat, eat – not junk, but good food, and lots of it: meat, veggies, nuts, fruit. Pound the food. I’d also recommend drinking a whey protein shake before and after training.
Don’t buy any of the fancy, "explode" nox, or mass gainer shakes – just stick with simple whey protein.
– Rob
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