QUESTION
Rob, Which program is a better one to start with- The body weight training program or the on ramp training program?
– F
ANSWER
The On Ramp plan, F., if your goal is to do the Operator Sessions. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=87
– Rob
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QUESTION
I am currently doing your "ramp up program" after a series of schools that devastated my body. It is working great, the progression is going well. Question, should I jump back into the operator sessions after this? I need to get my APFT back to 300+ and 7/min mile – 7:30/mile pace for a 5 mile. Running has always been my weakness.
– C.
ANSWER
No C. Do the APFT Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30
– Rob
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QUESTION
Military Athlete, is there any preferred method to add running to daily operator sessions? Like a morning run and then operator session that same night? Thank you.
– D.
ANSWER
Ideally, you’ll train first, before your run D. But’s it’s not that big of a deal. Do watch for overtraining. – Rob
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QUESTION
Hey Rob,
I’ve been doing your operator workouts for some time now, and I’ve been extremely pleased with the across the board fitness results. My question is concerning body composition and BMI. At present, I’m running 6’3" and 200 lbs on a medium frame. My question is whether or not you think gaining a few extra pounds would be beneficial to becoming more proficient with the operator workouts and general physical preparedness.
I ask this question as my weight is right on the threshold of the weight classes for Operator Ugly (which I know is meant to test all around fitness). Should I focus on staying under 200 and work with what I have? Or should I gain 5-10 lbs to more manageably score higher in the last OU weight class?
Thanks for your help.
– J.
ANSWER
You seem 5-15 pounds light to me J. I’m thinking you could add 10# of muscle and benefit from the increased strength and durability that comes with it.
Don’t make this decision based on your Operator Ugly weight class – pay more attention to outside the gym performance.
– Rob
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QUESTION
Rob,
I’m doing a Spartan Beast Race(12+ miles) here in Vermont on 22 September
and two weeks after that I’m doing a Goruck Challenge. I see you have a
Toughmudder plan and a Goruck plan. In which order would you recommend I do
them? Or should I start with a different plan?
I’m in fair shape for being 37, 67pu/50su/14:00 min 2 mile on the APFT, and
am comfortable with a 35-40lbs ruck.
– Q.
ANSWER
There are so many of these obstacle races/events out there now it’s hard for me to keep track. We’ve also built a Spartan Sprint race plan – but I think it’s different than the "Spartan Beast Race" …..
I’d probably recommend the GoRuck Challenge Plan to prepare for both. The plan is 5 weeks long and designed to be completed directly before your event – so the 5 weeks right before your Spartan Beast Race on Sept. 22. Here’s the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=54&&cart_ID=68
Between now and then I’d recommend either joining the Operator Sessions or doing one of our other training plans. It seems you have about 8 weeks before you’d start the GoRuck Challenge plan and good 8-week plan to do in that time would be our Squad PT Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=65
– Rob
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QUESTION
Rob,
We are interested in starting a gym for our squadron. We are currently deployed in 3rd fleet. I was instructed to contact you by a Senior Chief about getting it started. The plan is to get the guys on your programming. Any information you can provide on getting this started would be great. We’re about 50/50 on our level of fitness. Some of us have been working out/crossfitting for some time and the others are your average military individual. I imagine something scaleable would be ideal, if not 2 separate programs will work. Thanks for everything you do for the military, and thanks for any insight.
– J.
ANSWER
I’m not sure what you’re asking, but in terms of our programming, most of our programming is inherently scalable.
For your fit/experienced guys, I’d recommend starting with our Military Athlete for CrossFitters Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=63
For your new guys, I’d recommend starting with our OnRamp Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=87
– Rob
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QUESTION
Rob,
I’ve purchased a couple of your programs and they’ve worked great for me. I’m looking at some of the others now. I’ll outline the basic problem. I am a 6’5”, 270lb 42 year old male. I have about six months to get myself in top physical condition for a SOF training course that requires substantial upper body strength, cardiovascular fitness, and combat fitness. I just finished the Big 24 program, but sustained a back injury doing dead lifts (a crossfit workout after I was done with your program) that hung me up for the last several weeks (I also have an arthritic neck that acts up from time to time). My back feels 100%, but I have tweaked it a couple of times throughout my recovery.
I would like to ramp things up moderately and peak in early November (assuming a taper of a few weeks before the start of training). I would like to drop at least 20lbs and build significant upper body strength during my work up. I’ve been in and out of military service for a number of years. While the training I’ll be going to is not a pass fail thing for me, I do want to be able to complete the training injury free and do my best to hang with the youngsters. I’ll throw in that I have to complete my Combat Fitness Test sometime between July and December.
My typical problem area is the bench (e.g. I know a portion of the training requires max effort at 60-65% body weight…I struggle with ten reps at 225). This said, the course obviously does not revolve around how much I can bench press for reps. I am terrible at things like pull-ups (I have orangutan arms…very long but not overly muscular). I used your USMC PFT program not too long ago and met with some success, but still struggled a bit. I am a very strong hiker (legs are like tree trunks) and feel that my endurance over distance is good, but needs improvement. I basically need a combination of programs that will work my overall fitness and strength levels, but focus a little more heavily on developing my upper body strength. What would you recommend for me from a fitness and dietary perspective?
Thanks,
– P.
ANSWER
Staring off I’d recommend the Ultimate Meathead Program to address your overall strength, and upper body strength issues: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=79
You’re heavy for our size – esp with a relatively weak upper body. I’d like to see you down to 250# and more if possible. Dropping 25# will help everything – upper body reps, work capacity, rucking and running speed and endurance.
Good nutrition/diet doesn’t take science and supplements, it just takes discipline. I’m 45, and for guys in our age group, you’ve got the be pretty darn strict. In general, below is our dietary guidelines from the site FAQ. If you’re serious, you’ll cut out the cheat day:
Here’s our Nutritional Guideline:
6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water. Don’t eat carbs (bread, spuds, rice) or sugar.
1 Day a Week: Cheat like a mother! Beer, pizza, ice cream – you name it! We’ve found you can’t eat clean over the long term without cheating. We’ve also found the longer you stick to this diet, the less you’ll "cheat" on your cheat days, and the more cheating will hurt you – i.e. stomach ache, gas, etc.
I’m not sure what selection you’re after, but likely you’ll want to use our Ruck Based Selection Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45. Guys have used this program successfully for SFAS, SFOD and FBI HRT.
I’m currently building a more specific SFOD plan, which should be done soon. On my list is a plan for HRT.
You’ll want to do the selection plan the 8-10 weeks directly before selection, depending upon the plan.
– Rob
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QUESTION
Rob,
Your training is amazing. I do Crossfit, however, I’m tapering down and focusing on your programs for an event I have in September. I can’t speak highly enough of your programming and I often declare its glories to my fellow gym rats–especially how you program durability and stamina.
I have two questions. The first is what can I substitute for sandbag get ups that will still build stamina?
I had strained my lat low on my left side, almost in line with my lower back. I first injured this muscle on deadlift, then after I thought it was better, on heavy hang power clean and heavy hang squat clean. After those lifts, it was muscle pain and I wasn’t concerned about it. However, the torque on my core from sandbag getups a couple days later caused the pain to increase and travel towards to center of my back. So I’m reshuffling programming for injury…
Second question, with mid to low back injuries (which right now feels like deep tissue) would you recommend rucking?
I inherited old versions of your Afghan pre-deployment and ruck based selection. I just recently bought your GORUCK heavy program and I’m considering others "for fun" after my September event. Awesome stuff, love it!
Thanks,
– D.
ANSWER
Sandbag Get Up Sub: I’d recommend bridging – side and front bridges, up to 90 seconds with feet elevated. Next – do the Low Back Complex Daily: http://mountainathlete.com/subpage_details.php?subpage_ID=1375&page_ID=14
This exercises will help build back your core until you can do getups again.
Rucking is probably a bad idea – unless you need to do it for work. You have to be really cautious with low back issues.
– Rob
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QUESTION
Hi Rob. First I want to thank you for your contribution to the fitness world. I have a quick question regarding "On-Ramp Training Plan."
What equipment is required to use this program?
Just to make sure I understand this…this program is for slightly out of shape people and will progressively build a base fitness level to use other programs from miitaryathlete.com…is that right.
Thanks a lot,
– G.
ANSWER
You need a fully equipped weight room to do the OnRamp plan. Yes – it’s designed for guys to build up to do the Operator Sessions.
If you don’t have access to a gym, I’d recommend our Bodyweight Training Program. It’s no joke: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56
– Rob
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QUESTION
Rob,
I just started doing the Ruck Based Selection Program to prep for Sapper School at the end of July. However, during week 4 of the program coming up for me, I will be at my sisters for a week prepping for her weeding. I’m going to have limited time to workout. What do you recommend for me to do during that week? Running won’t be a problem, but extended rucks and going to a gym probably won’t happen.
Any advice would be great. Thanks Rob. I love your site and though I’m only 2 weeks in, this program is fantastic. It kicks my butt every day.
Thanks,
– C.
ANSWER
Take a backpack, then …
Day 1: 5x the DOT Drill, then 500x Stepups at 40#, After add in a pyramid of push ups, sit-ups and pull ups.
Day 2: Do 5x Mini Leg Blasters, then 4x 300m Shuttle every 2:30. Finish with the Low Back Complex: http://mountainathlete.com/subpage_details.php?subpage_ID=1375&page_ID=14
Day 3: Do 2x 1-mile Ruck Run repeats with the pack @ 40#, and a sledge hammer if you can. Aim to finish each mile in 11 minutes or less. Take 3 minutes rest in between.
Day 4: Repeat Day 1, but 600x Stepups
Day 5: Repeat Day 2 with 2:20 interval
Day 6: Repeat Day 3, but 3x 1-mile repeats
Etc ….
– Rob
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