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QUESTIONS AND ANSWERS
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QUESTION
Rob,
I am seriously considering a GoRuck selection in the near future (middle of September) and have heard great things about your programs – I know that the Ruck-based SFAS selection program has been used successfully by GR Selection finishers in the past, but I do have some concerns about my readiness for that program. I am 6 feet tall and weigh about 165 to 170 and have pretty good stamina and endurance (have run a couple half-marathons and completed a GoRuck Challenge recently) but I’m not huge on upper-body strength. I can pass the APFT for my age bracket (34) especially on the 2-mile run, but last scored 65 or so on the push-up/sit-up portions. For what it’s worth, I can ruck 8 miles with a 45 pound ruck with no issues.
I do like the idea of being over-prepared with the SFAS ruck-based selection program, going into the GoRuck event, however I am aware there are limitations on what can be achieved in a short period of time.
Should I consider diving into the Ruck-based Selection program, or go with the somewhat less intense GoRuck selection program?
Thank you for your advice,
– C.
ANSWER
Do the GoRuck Selection plan. Certainly the events will have upper body grinders, etc., but the primary fitness challenge will be movement with load. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=54&&cart_ID=98
– Rob
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QUESTION
Rob,
First of all I would like to thank you for everything you’ve done for the fitness community and for the military. I’ve followed your work for the past few years and found the information you put out to be the most logical and science bases and your ability to take a step back and analyze without drinking the latest fitness koolaid blindly is refreshing. I also believe you’ve been in contact with a good friend of mine in the past, Jesse Rosser owner of Crossfit Olathe. That being said I’m currently in holdover between Army Infantry OSUT and Airborne with my SFAS slot being in October. I’ll be starting the ruck bases conditioning program shortly that I purchased last month and realized you recently releases v4. Is there anyway you can send me the latest copy or do I need to purchase it again? Any help would be greatly appreciated.
Thanks again.
– J.
ANSWER
I’m sorry J. – You would need to purchase V4. However, plenty of guys have used the version you have successfully for SFAS – so you don’t need to.
– Rob
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QUESTION
Rob,
First of all thank you for taking the time to answer this and providing what appear to be very solid programs. 1) As I am still a few years away from joining the military (have to finish up college) I have thought that the best plan for me would be to build a solid strength basis and be in excellent general shape and then begin incorporating rucking/ more running once I am closer to joining. What are your thoughts on this approach? 2) I had thought that doing the operator sessions would be the most beneficial in increasing/ maintaining my strength/running but am wondering whether or not I can handle them right now and should first pursue building up to them via another program such as the on-ramp course. I am at about 70 pushups/ 80 situps in two minutes and a max of 12 pull-ups currently to give you an estimation. I sit at about 5’7 and 155 as well. BTW I have had no experience with weights before as I have been doing predominately body-weight workouts but do have access to my school’s gym. Thanks!
– J.
ANSWER
(1) Yes, strength First. I’d recommend starting with the Rat 6 Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
(2) I’d go with Rat 6 over OnRamp for you. You’ll plenty of barbell reps with Rat 6 – so in addition to building strength, time under the barbell will help get you familiar with the weight room. It’s a win-win.
– Rob
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QUESTION
Rob,
My brother and I have been doing your Operator Sessions for about a year now and love your programs.
I am a Platoon Leader in the 101st and I am running into an interesting situation when it comes to physical fitness. Here is the issue,
I want to establish a plan where we hit each focus area every week.
For example:
Monday Tuesday Wednesday Thursday Friday
Strength Stamina Work Capacity Combat Focuses PT improvement/Durability
The reason for this scheme is we will go several weeks in the field at a time where PT time is minimal, but we do what we can. Because of the training schedule its not very feasible to work on the 3 or 4 week rotation of each focus area like the Operator Sessions. I want to build our base fitness without sacrificing any element I understand it might be a slower build up than your program, but its what I have to work with. What I need is guidelines for planning each type of workout so I can coach my squad leaders in developing workouts for the Platoon
Considerations for a strength session, for a work capacity session, and so on?
I appreciate any insight you can give,
Thank you,
– J.
ANSWER
I have answers for you, but I not in a quick email or phone call. It takes 2-3 full theory-focused days in a classroom for me to teach guys how to thoroughly program the way you describe below. Our approach isn’t random, it’s well researched, lab-proven, and continually evolving and improving as we learn more and get better.
Beyond the programming, at your level, with a conventional unit, limited time to do PT, crowded weight rooms, guys who have limited lifting experiences, leaders who have to train while they coach, etc. – there are other factors to consider. I would advocate our Squad PT approach – limited equipment, simple exercises, awesome results.
That being said – here are some general considerations:
Strength – heavy weight, low reps. Focus on the legs and core – the "Combat Chassis". Keep it simple – squats, hinge lift, hang squat cleans – or sandbag equivalents.
Work Capacity – Think sport-specificty – step ups, loaded runs, ruck-run intervals, sprinting. Vary event durations. Keep it simple – you don’t need exotic, CrossFit exercises.
Endurance: Think efforts 40+ minutes long, and keep it sport-specific, i.e. – running or rucking. These efforts aren’t work cap events – think a moderate pace – comfortable but not easy.
Combat Skills – Keep your eye on the ball: tactics, maneuvers, comms, Accurate Marksmanship Under Stress – Our Range Fitness programming. Do fewer things. Do them better.
PT Improvement: Focus on APFT Events – pushups, situps, run. Use interval training.
Durability – 80% of durability is strength – especially leg and core strength. Get your guys stronger, and they’ll be more durable. Most durability issues are focused on 3 areas: shoulders, low back and knees. Have your guys do the Low Back Complex 2-3x/week, and Jane Fonda 1x/week. Throw in the DOT drill or 4-Square drill for ankles and you’ll cover most of it.
Equipment Issues – all you need to get strong is something heavy to lift and squat – a rock, ammo can, sandbag, etc. Don’t over think it.
Other Stuff to Think About:
– Your field/combat focus/range work can compliment and sometimes substitute for your work capacity and endurance work. If you’re guys are doing lots of rucking and maneuvers under load in the field, focus their barracks training on strength. The best thing you can do for your guys is get them stronger – Strength is the foundation of performance, confidence and durability.
– I just finished a plan this morning which trains strength/work cap and endurance using limited equipment: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103
– Rob
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QUESTION
Rob,
In 2010 you hooked me up with the Afghan Training program for our Sniper team. We crushed those mountains and come out on top in every engagement. In addition the team that relieved us were in horrible shape compared to us. A route that took us 30 minutes took them 2 hours (I know, pretty bad). Thanks for creating that badass routine!
I’m 6’1” and went on deployment at 190lbs, and came back at 150. I got out a year ago hanging around 160lbs. Several months ago I started your kettlebell routine and I’m fluctuating between 170 and 180. From what I gathered from your site I should be around 190/195? I hate gyms, so kettlebells seemed like a logical choice. Maybe down the road I’ll build a home gym. My question is, will the 8-week kettlebell program suffice to get me to my ideal weight (with due time), and does it measure up to the operator sessions somewhat? I would prefer to stick with the kettlebell, if they can get my weight and strength back up, and if it will make me durable similar to the operator sessions. If I can avoid building a garage gym for operator sessions I would like to, but if you say they are far superior then what the kettlebells can do then I’ll get cracking on that.j
Keep up your awesome work!
V/r
– V.
ANSWER
Yes – I’d like you at 190-200 for your height – if you were still in the military. Now that you’re out, your fitness/sport or work interests may change that. For example, if you want to get into triathlons, you wouldn’t need the strength or mass I feel is appropriate for a soldier, firefighter or LEO.
Kettlebells are a great training tool, but because they are not as easy to progress – in other words, change weight – they are not nearly as flexible as a barbell. We use kettle bells for both strength and work capacity stuff, but they come in second in usefulness to the barbell for my programming.
But – to gain weight, – or in your case, muscle mass, what matters isn’t the training tool, so much as the rep scheme. To put on mass you need to be lifting bodybuilder, or hypertrophy volume – between 8 and 15 reps/set.
Also – these need to be "hard, but doable" – so it’s not like you can pick up a pair of 12kg kettle bells, do a bunch of sets of 10 reps, and necessarily gain mass – the loading has to challenge you at that rep scheme – this is where the barbell and plates are handy.
Our Hypertrophy Plan for Skinny Guys is aimed at building mass: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=35
Specific to your question, the 8-Week Kettlebell Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=59&&cart_ID=59)is no joke – it’s intense training, and will definitely increase your fitness and strength. Because you’re so light, it will also likely put some mass/weight on you – especially if you significantly increase your protein intake. It would be a good bridge to either the Hypertrophy Plan or the Operator Sessions (which will require a barbell/rack, etc.).
– Rob
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QUESTION
Hi Rob
What is your timeline for putting out the law enforcement plan for daily use (or I can do the operator sessions for a while if it will not be out soon)
Thanks
– B.
ANSWER
I need to do a little more research, but hope to have the daily LE programming out sometime this Fall. I’ll do it on another website, www. leathlete.com. The site is up and the logo is there – it’s a pretty awesome logo – but it’s not built out yet.
I’ve started work on a FBI HRT Selection training plan and hope to publish it in the next couple weeks for the guys going to that selection this fall.
In the meantime, I’d recommend the Operator Sessions, or the Patrol Officer Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=64
– Rob
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QUESTION
Hello,
I will be starting my fourth and final year of Army ROTC starting in the fall. I plan to branch Infantry so obviously IBOLC and Ranger School are in my future. I know you have plans such as the On Ramp Training and certain strength plans. I am not too familiar with many of the lifts that your plans contain but I do have a basic knowledge of them. I have used and continue to use your APFT plan and have had great success with it.
Which plan would you recommend I do next which would get me a great starting line fitness level for a new Infantry officer, while also maintaining my high PT scores?
Thank you, M.
ANSWER
Understand the fitness demands of deployment, Ranger School, IBOLC, etc., is much different than the fitness required to max the APFT.
The APFT requires you to run unloaded, short distance, and do two bodyweight exercises.
These other events require long, stamina efforts, under heavy loads, sprinting, more upper body strength, short, intense work capacity efforts, a strong "combat chassis," etc.
In general, guys who do the Operator Sessions can score high on the APFT, but likely not max it. I encourage them to drop out of the Operator Sessions, and train sport specifically for the APFT 2-3 weeks before the assessment, then drop back into the Operator Sessions. I’d recommend you use the same strategy – whether doing one of our strength plans or the Operator Sessions.
For you now – think not only performance, but also overall fitness development and durability. The best thing you can do for these right now is get stronger – so I’d recommend one of our strength plans. A good place for you to start would be the Rat 6 plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
This is a solid strength plan which also deploys proven, solid, strength building barbell exercises like squats, bench press, hinge lifts, and basic cleans.
– Rob
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QUESTION
Rob,
I’d like to give you kudos for your Ruck-Based Selection
Program. I used it several months ago to build up for Ranger School
and it absolutely prepared me for the rigors of the course. I was
peered very high in Mountain Phase for carrying the heavy load in my
squad and it was thanks to your program for sure.
On that note, I was wondering what your suggestions were for
recovering after Ranger and pacing to get back into the Operator
Sessions? I’ve lost a lot of upper body but not so much legs. I have
been out for about a week now and my binging days are over so any
advice or literature both in the exercise realm or nutrition realm
would be greatly appreciated! Thanks for your help and guidance.
Sincerely,
– J.
ANSWER
First – don’t jump back in too early. Listen to your head as much as your body. If you get back into the gym, and your head wants you somewhere else – it means you’re not ready.
Diet – start eating clean – see our FAQ for nutritional guidelines – cheat once/week, but pretty much paleo the other 6 days.
Training – You need to build back up your strength. I’d recommend the Ultimate Meathead Cycle – low volume, heavy weight low body work, high volume, moderate weight upper body work – it will put some mass back up top. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=79
– Rob
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QUESTION
Rob,
Just wanted to shoot you a line. I’m currently deployed to Afghanistan, and working at Bagram. I’ve looked at some of your programming that my buddies have gone through, and was wondering if you could provide a quick recommendation for my goals. I’m a decent trad climber, and would like to move towards more extreme alpinism/mountaineering in the next few years. I’ve done a few ultra marathons and my body is def geared towards endurance,(even at 6 ft 200) but I need more explosive strength. Pullups have always been the bane of my existence, and so I’ve started making my own program combining some things, including the horseman program from some of my buddies and other things, but wanted to make a program that would benefit my climbing and alpine skills primarily. If you think a little more involved work is needed, I’m happy to send you money for a bit of programming while I’m here in AFG. Doing a 6 month deployment, so I’ll be here until right before christmas.
I can get on a system board that’s put up here in the gym, also have the rock pullup things from metolius that I brought with me.
– L.
ANSWER
In general, your progression in the mountains will depend upon sport-specific endurance (hiking uphill with a pack), and climbing specific strength and fitness – primarily grip and forearm strength, work capacity and stamina.
But primarily, your mountaineering progression will depend upon technical proficiency (time in the mountain learning systems, experiencing and overcoming problems, etc.)
In your note you described a need for "explosive power" – generally when I see this it’s from a bouldering or rock climbing enthusiast, not an alpinist. From a rock climbing perspective, – the best way to train explosive power in a sport specific way is bouldering, and campus boarding. It’s not doing pull-ups. The problem with pull ups is you may have the pulling strength, but your grip strength fails – and you go to pull and slip. Also – while the best rock climbers I’ve worked with can do 1-arm pull-ups, none of the best alpinists I’ve worked with are all that remarkable when it comes to pull ups. Mountaineering is a much more total body endeavor.
I’m not sure I have a plan that’s perfect for you in your current location – the issue is the climbing apparatus. But – I do have a couple options both revolving around the Expedition Mixed/Ice Training Program: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=26
Options:
1) Get a pair of ice tools and to the plan as prescribed. You’ll be using ice tools on the system board – which we do with plastic holds.
2) Do the same plan, but without holds. Instead, you’ll do the plan on the system board, using your hands. We would need to make a change so you could use your rock rings for finger strength training. If you go this route, let me know and I’ll email you modifications.
The plan is full on, total body – it includes sport specific stamina and endurance efforts (step ups, running, etc.), barbell-focused strength training, core work, etc. It’s no joke.
– Rob
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QUESTION
Rob,
Just moved to a new unit and took over a squad with 6 guys with less than 2 months in the Army. Physical capabilities of the squad are all over the place. Some are strong, some are fast. Need a way to get everyone on the same page, physically. Morning pt is combat focus. Lot of vest runs, rope climbs, and body weight stuff. So cardio and work capacity are covered. My initial plan is to train them on the Olympic lifts and get them comfortable with these exercises. Probably about 2 weeks of instruction with short work outs built in. What then? I have 357 and was thinking about just scaling that for them. We would do these 3 times a week in the afternoons. Or is on ramp better suited? Thanks
– M.
ANSWER
357 would be a good complement to your Oly instruction, but …
I wouldn’t go right to the Oly lifts, especially with new lifters. I’ve found in my own programming here we’re moving away from the more exotic exercises, and focusing more on the barbell lifts simply get athletes strong. Recently I reviewed the general programming approaches of several D1, football teams – those that were very competitive, but have to less to work with then the big schools. I looked at programs like Stanford, Penn State, TCU, Boise State, etc.
These coaches weren’t putting their guys though complicated snatches and split jerks, they were focusing on the fundamentals – squats, hinge, bench, push press, lunges. Oly lifting was mostly limited to power cleans, and hang cleans.
The goal is simple, but true. Do fewer things. Do them better.
I wouldn’t recommend the On Ramp for your guys – your more fit guys would want more challenge. And rather than 357, I’d start them on the Rat 6 Strength Program. Basic lifts, solid programming: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
– Rob
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QUESTION
Hello Rob,
Im from Switzerland, my great Goal/Dream in my Life is to Join a SFOD-D similar Unit. I planned 2-3 Years of preperation.
At the moment is my Body shape not at the best..and i don’t know how i should to train – respectively i don’t know what plans should I follow to begin with the SFOD-D Training Plan. After i reached intermediate Strength standardts(i’m doing Starting Strength atm)
Thanks for your Help
– P.
ANSWER
A good place to start would be the Afghanistan Pre-Deployment Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=83
Good luck!
– Rob
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QUESTION
Rob,
I was just looking over the "V4" Ruck plan and noticed it is significantly different than the "V3" plan. It looks like the new plan requires significantly less gym time (and fewer barbell exercies) and has been redesigned in other ways. What prompted the overhaul? And what advantages/disadvantages does the new program have? Will I not see as much strength gain with the new plan?
Thanks,
– C.
ANSWER
We work hard here to constantly learn more and evolve and improve our programming. The Ruck Plan is one of our most successful plans – guys have used it successfully for SFAS, The Activity, Ranger School, FBI HRT, etc – but it has been revised 3 times – so revision is nothing new.
The greatest improvement with the latest revision is even more sport specificity to the specific fitness demands you’ll face at SFAS and similar selection courses – specifically rucking, running, calesthenic-based “smokers,” grip strength, etc.
This plan also doesn’t require a weight room or a lot of equipment. Weight room access and equipment restrictions can be a big obstacle for guys, and we wanted to make the plan as equipment-simple as possible, while still preparing them for selection. We also wanted to eliminate excuses.
Strength – you will see strength gains – even more sport specific to selection.
– Rob
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QUESTION
Hi Rob,
I am a frequent visitor to your web site. I have never been in the military but I like the programs you have developed for our military personnel and would like to have your recommendation regarding which one(s) would be a good fit for me.
I am 55 years old 5’ 10”, 170 lbs. I am in good physical condition. I run approx. 2x per week (2 miles) and do body weight exercises after running, attend a kickboxing class 2x per week and workout on my own the rest of the time with sand bags, pull ups, various kinds of pushups, squats, lunges, jump rope. I hike, hunt deer and elk and generally like to be outside as much as possible. I used to workout at local gyms for several years but I don’t enjoy it anymore and feel that I am in better overall shape now. I did a lot of bike riding (roads) and completed a half ironman triathlon in the past. I eat a low carb high protein diet now and feel better than I have in years. Any advise or recommendations you have will be very much appreciated.
Thank you
– S.
ANSWER
If you don’t want to train in a gym, I’d recommend you do our Sandbag/Weight Vest/Dumbbell training program. To complete the plan you’ll need a 60# sandbag, 25# weight vest, pair of 25# dumbbells and good ol’ Timex Ironman watch. I just finished building this plan last week and it will add some programmed structure, and solid strength to your training. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103
– Rob
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QUESTION
Rob,
Got a few questions for you and some kudos. First off, I wanted to say thank you very much for all that you do. I have been following your programming for about 3 years now, and I can honestly say that I will never go back into the traditional world of weight lifting. I’ve tried, and its just not the same at all. Its not half as fun, nor gets me to the point I am at today. Me and some of my training partners have a love/hate relationship with you and your programming. We love it for what it does for us, but there are points that we hate it because of the sheer tiredness we feel during the training sessions, but in an awesome way. So thank you for that. Also, I would really like to thank you for putting up all of those words of knowledge/advice from the SOF guys who have been there, and done that. I went to SFAS as a young 20 year old kid about 2 1/2 years ago, and unfortunately didn’t make it. I didn’t quit, but I just wasn’t at the right place at that time, way to young and way to immature. Im gearing up for round 2 in October of this year, and I can honestly say that I am in a much better place, both physically and mentally, due to all of the coaching you give, as well as the advice from the veterans of the teams that you post on here. Just pure awesomeness, so thank you. And that leads me into my question. I have the ruck selection plan from 2009. What is the difference in the two programs? I really enjoyed this one, but like a wise man once said, you need to change with the times, or be stuck in the past. I really believe in you and what you do, so I’m willing to give this new plan a try, but I was just curious as to what the new program entailed. Thanks for everything you do, and I look forward to hearing from you.
V/R
– J.
ANSWER
Thanks for the great note!
The greatest improvement with the latest revision is even more sport specificity to the specific fitness demands you’ll face at SFAS and similar selection courses – specifically rucking, running, calesthenic-based “smokers,” grip strength, etc.
This new plan also doesn’t require a weight room or a lot of equipment.
That being said, you don’t need to buy the new plan. Many guys used the old plan successfully for SFAS – you can too, it’s no joke.
Good luck!
– Rob
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QUESTION
Rob,
I recently purchased your operator session package as a daily fitness regimen. I had previously purchased the pre Ranger workout, completed it in full, and found that it significantly helped prepare my body for the course, as I had no problems (especially in Mtn phase). My question is, as an ‘operator’ we spend a significant amount of time in the field. What is the solution to maintaining the operator workouts? You say to work them sequentially, but what is the answer to having to go to the field for a week or two? Are there any substitutes I can get my hands on so as to not sacrifice all the gains made? Thanks for your time.
– M.
ANSWER
In general, your time in the field will maintain your stamina and endurance performance, and to a lesser degree, work capacity. If your schedule includes frequent, extended field events, focus your gym time back at at the base on strength – so use the archives in the Operator Sessions to do strength cycles.
Field substations for exercises – way to general of a question for me to answer in specifics.
In general, your time in the field is where you "use" your gym-based training. What I mean here is you don’t want any subsequent training in the field to hurt your job performance – in other words, doing a bunch of leg blaster gets you too sore to move well the next day during field exercises.
I understand not all field time is intense, and many guys train early before, or in the evening after exercises. Focus this field-based training on short, intense, work capacity efforts first – 5-20 minute efforts, and core training. In your work capacity efforts aim to include sprinting of some type – 30/30 40-foot sprints, 300m shuttles, Burpee + suicides, etc. Give the low back priority in core training- this means the low back complex.
You can add in some strength training – but often the limitation will be equipment – it can be hard to find something heavy enough to train strength.
– Rob
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QUESTION
I just bought the Military Athlete for Crossfitters Program and I love it. I’ve been a main site WOD guy for several years but never really did much else besides play rugby, do Army stuff, and, of course, wonder what the hell I was doing on some of the CF workouts. A few guys on my team showed me some of the operator sessions, and after getting a C- on them, in my opinion, I figured you had built that program for a reason and signed up. I’m sure I’ll have lots of questions as I move on, at session #11 today and feeling strong, but I have a more immediate question that I know you’ll be able to answer.
Some friends and I like to go on a yearly camping trip, and we always have a blast. We’ve done all day hiking/back country camp up in Michigan, hung out around a cabin in Shenandoah, and canoed/hiked up in the Boundary Waters in Minnesota. The terrain of Michigan and Minnesota is forgiving enough that one can survie the demands without any stellar level of fitness. Shenandoah, though, was a slightly different story. Hiking out and back from the Cabin involved hiking up and down a "mountain." I use the term mountain lightly for the Virginia Appalachians based on my own experience in the Army and on the advice of people I know from out West and otherwise. And now this year our plan is to go backcountry camping out in Rocky Mountain national park in October. I have few doubts that I or my Marine buddy will have any problems with fitness inasmuch as the pace and difficulty of hikes will not be based on our level of fitness but rather the others in the group. However, I would like that base level of fitness to at least be enough to not have any of them keel over and for me to sort of enjoy the challenge of the trip. Basically we have a group of seven, one future military athlete, me, one crossfitter/Marine, one Marathon runner, one fairly fit runner/lifter, and three out of shape former smokers. I will be doing the Crossfit on ramp for the next couple of weeks and then think about signing up for the operator sessions, and I’m sure the Crossfitter will be doing that. My question, to get to it, is- what would be a good program for the other five, likely from the Mountain Athlete side of the house, that might help them prepare for the trip now that we are 8-10 weeks out.
I appreciate you taking the time to read this and look forward to hearing from you.
– D.
ANSWER
Thanks for the great note!
This is the thing I personally learned the hard way about climbing up and down mountains – typical gym stuff doesn’t transfer. This is why we developed "sport specific" programming for these efforts. Here’s what I’d recommend:
For yourself, the Crossfitter and the other more fit athletes, I’d recommend the Afghanistan Pre-Deployment Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=83
This plan is no joke, 8-weeks long, full on. You’ll have fun doing it together – even if remotely. You can compare step up times, sandbag getup reps, etc.
This plan is 6 weeks long, and you want want to double up, so you’ll want to cancel your Operator Sessions subscription while you’re doing the plan.
For the three smokers, I’d recommend our Backpacking Pre-Season Training Plan: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=50&&cart_ID=58
This plan is loaded, includes strength work, core work and step ups, and is "tamer" than the Afghan plan, but also reflects the true fitness demands of a high altitude backcountry trip. It’s also 6 weeks long, and is designed to prepare athletes for a 7-12 day trip.
Have fun!
– Rob