After a few years of working out at sub-par facilities, I’m simply setting up a home gym with high quality equipment. Kettlebells and a high quality bar and bumpers are already there (plus a battle rope). I’m adding a pull-up bar very soon. Now I’m looking to complete my equipment selection.
In your opinion, what are the minimum equipment requirements to complete the base fitness workouts? I assume a box and a sandbag are needed, but I want to keep the equipment simple and movable due to limited space if possible.
Thanks for your suggestions.
You need a squat rack with a pull up bar and bench. Best deal is the Rogue S-2: http://www.roguefitness.com/s2-squat-stand.php
40, 60 and 80# Sandbag. You can buy ours or use an old duffle bag: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=1&&cart_ID=28
Pair of 25# Dumbbells
25# weight vest. We use these: http://www.weightvest.com/25-lb-box-super-short-vest-crossfit
Box – we built our own 20×24/30" boxes – you can also purchase one of these from Rogue: http://www.roguefitness.com/rogue-flat-pack-games-box.php
Step up bench or box (16").
Pack/Ruck for rucking/stepups, etc.
Timex ironman watch.
Thankyou for the the many, awesome programs you’ve put together. Sorry if this question has been beaten to death, but I’d like some advice. I’ve been following your operator sessions for a while now; however, it is often very difficult to complete the entire session as RX’d after Army PT every morning, which consists of nothing but distance runs and calisthenics, and a ruck once a week. I don’t feel like I’m overtraining, but it’s certainly exhausting. I’m attending SFAS this fall, and I don’t want to break myself off with too much running along with the operator sessions, but at the same time Army PT just doesn’t cut it. I’m planning on sucking it up and doing the ruck based program later this summer, but until then I’m not sure. Suggestions?
Best would be to cancel your subscription to the Operator Sessions via payapl, and purchase the 357 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=69
Skip the work capacity sessions in the plan and do just the strength sessions in the evenings. This will help you train/maintain strength, get in some hard short, work cap, and continue to build for the Ruck plan – which is no friggin’ joke.
Let me start by saying I’ve used both your Mass for Skinny Guys and Gym Based Endurance programs in the last and loved both, you’re programming is awesome. I’m going on my sophomore year as a Tight End at a competitive Division 2 football program, but I’m also beginning the process of pursuing a USMC PLC slot and need to prepare for the PFT that comes with the process. My question to you is how I find a way to balance the grueling sport specific training program through our S/C staff with prep for the Corps. As you can imagine the longest distance I run currently is 110 yards, and all of our training is focused on power and speed. I currently stand at 6’5, 233 and all of my lifts meet your prescribed strength standards, but I think due to my long arms my pull ups need some works. I can currently knock out 13 but my goal is 20. With all of the focus on speed and power that comes with playing football, how do I incorporate prep for the very different requirements of a PFT, and even more importantly of Officer Candidate School without sacrificing game speed in football, or at least finding a happy medium? If you had a specific program you’d recommend and tips on how to incorporate it would be greatly appreciated. On a final note I would like to add that after my football days are over I plan to become a MA disciple, keep up the great work Rob.
You’re timeline is unclear to me.
In general, preparing properly for the PFT will hurt your football performance. Training for football will hurt your PFT performance. Can you do both at the same time well?- no, unless you’re a mutant. It’s best to focus on one at a time.
This is why timeline is important. Right now, focus on your football and don’t worry about the PFT – until graduation, that is unless you have to take the PFT this summer or in the middle of the school year to get one of the slots.
Then you need to train sport specifically for it.
The crunch and pull up events in the PFT, I feel, can be trained without hurting your football performance too much. The 3-mile run could be a different matter.
You’re not to overly in terms of size for a military athlete – I would like to see you at 225#. You’re lack of bulk is likely why you can manage 13 pull ups now.
In terms of the run, in general, distance running hurts strength gains, but strength gains don’t hurt distance work. So your speed and power won’t hurt your distance running, but training hard for distance running will hurt your strength.
A way around this is to use middle distance work to train for the 3 mile – specifically 400 and 800m repeats. The plan we sell uses these and other distances, but I’m thinking you could focus on these, not hurt your football speed too much, and still significantly improve your PFT run time.
Our plan on the site is solid for you in terms of the pull ups and crunches. In terms of running, our plan includes 400 and 800m repeats, but longer distances as well. I’d recommend dropping the longer distances, and increasing the numbers of 400 and 800m repeats.
As stated earleir I just bought your Ruck Based program. I had tons of free time leading up to my selection date, 1Sept. I was just notified today that I may be attending a 7wk course starting July 1st. I have heard these days can run 16-18 hrs, a lot of which is spent behind a desk. I’m sure I can squeeze in most of the workouts at some point during the day. When the ruck marches start getting up past 90 min, I do not know how much time I can allocate to rucking for several hours. Are there any other good workouts I can supplement for a long ruck. I understand it’s not the same but I need to keep moving. I will be in Southern AZ at 4600 ft.
Thanks for you help and support.
If you can’t do the long rucks, I’d recommend substituting in 45# Ruck Run repeats of 800m and 1 mile. You should be able to get 4-5x of these in an hour.
I have completed the pre-selection for Canadian Special Operations Regiment (CSOR), and earned an invitation to the assessment center (selection) in the first week of September. In 2011 I tried for a different Tier 1 team (similar to DEVGRU) and I have used my program from that experience, coupled with the CSOR program to train this time around, but I want more.
CSOR is similar to US Army Special Forces or British SAS, and therefore the selection will be closer to those programs, instead of what I already tried for. Although I don’t know what the selection will entail, I do know points specific to my training goals to complete selection and the course to follow:
– Carry very heavy loads for long periods of time
– Short bursts of high-intensity physical activity
– Lifting heavy loads
– Climbing while wearing personal protective equipment
– Characterized by periods of intense physical activity paralleled with lack of sleep and recovery time
I found out that candidates with strong VO2 peak, 1RM squats, and continuous pull-ups are the most likely to complete assessment phase. The training weight for rucksack is 77lbs (selection), and on course is goes up to 143 lbs.
What program would you recommend I choose, I first thought of your Ruck-Based selection program, but the SFOD-D sounds closer as it has rucking and running, and slightly more all-around?
One side note, I have a medial meniscus tear in my left knee, the army specialty clinic has a 1.5 year wait for surgery, so I decided to pursue selection anyway as I am still highly functional. I am limited by not being able to squat as deep and some pain and swelling occasionally. Since the results from the MRI just came in, army physio could only book me starting mid-July for a strengthening program. So it’s up to me to build rock solid legs.
Apologies for the long email, but I wanted to be specific so you could give me the best guidance.
Thank you in advance.
It seems CSOR is closer to SFAS (Green Beret) Selection than SAS Selection selection. If so, the Ruck-Based Selection Plan is the best fit for you. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
Our SOFD-D plan would be best if CSOR is closer to SAS Selection. As I understand it, Delta’s Selection process was modeled after the SAS model. The SFOD-D plan does include plenty of work in addition to rucking, but it’s not as much as our Ruck Plan.
The Ruck Plan includes rucking, but not as much as the SFOD-D Plan, and is more appropriate for multi-modal selections like SFAS which include smokers, team events, etc.
Your knee – I’m not sure what to tell you here, other than to wrap the hell out of it while training, and do your best. I wouldn’t let the cadre know about it – if I was one of them I’d use it to try and get you to quit.
I am a police officer and I am interested in your Patrol Officer Program. Can you tell me what equipment I will need to have access to in order to do the program? Also, I noticed when looking at the free sessions on your website that I was not familiar with some of the exercises. If I buy the Patrol Officer Program are there links to demos of the less familiar exercises? How much Olympic style lifting is involved in the program?
Thanks. I love your website and what you are doing.
You’ll need access to a weight room – a global gym will do. Exercises, – you can find unfamiliar exercises by clicking the "exercises" button on the website.
The Oly lifting in the plan is limited to power cleans and hang squat cleans.
I am a Platoon Leader who is currently deployed in Afghanistan. A few months ago I was coming down a mountain and severly sprained my ankle during the decent and of course the doctors told me to stay off of it. I havent I cant rightfully ask my guy to go out on patrol without me so I have not really stopped. I have been doing operator sessions but have had an issue, which is that whenever I run, do box jump, and other exercises of that nature my ankle throbs for a few days. So I was wondering if you had any advise for me with substitution of the excersises that involve exploding off of the balls of my feet. I know you have a workout for leg injuries which work around the injury, but I can still do exercises such as squat and dead lifts. So ultimately I am trying to find that happy medium any suggestions would be much appreciated.
Make sure you’re wrapping your ankle or wearing a brace, – if you’re not already. A simple ace bandage will do.
Exercise Subs – In general, step ups will do for all running/sprints. 50x Stepups is about the same as a 400m run – so you can figure it out from there. You can also row for the run, if you’ve got rowers there – 400m run = 500m row.
I’d do stepups also for your box jumps. Just sprint – but protect your ankle.
Another explosive exercise you can sub for the box jumps and all jumping would be the kettlebell/dumbbell swing – you’ll probably need to use 20-24kg to get the right amount of hip snap.
I am currently working through the APFT plan to max the APFT before I report to Ft. Benning at the end of the summer.. However, I have not really used weights a whole lot and am looking to get my strength and work capacity up before I go to IBOLC so I can start completing Operator Sessions. I’d like to do the on Ramp Training Plan to do that. Would you recommend doing both training plans at the same time? Or will I be over training?
You will overtrain. I’d complete the APFT Plan first.