QUESTION
I read your responses regarding women in combat. You have sound logic and a completely legitimate opinion, although I disagree. I will be going to OCC for the Marine Corps in about a year, and I would like to volunteer for IOC after I complete TBS. I realize that I am at an inherent disadvantage to a man, and the task of preparing for such a strenuous physical endeavor is daunting. With my gender in mind, do you have any advice as to how I should prepare? Right now, I run between 25-30 miles a week and do a CrossFit WOD 6x per week, as well as a pull up workout 3x per week.
Thank you,
– M.
ANSWER
I think you’ve got me and D. mixed up. I had the original points, D. had the responses.
Your current training lacks strength, stamina (volume), sport-specific work capacity (sprinting under load) and sport specific endurance (i.e. rucking).
I’d recommend you start our stuff with a solid strength plan Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
Followed by a subscription to the Operator Sessions.
Good luck!
– Rob
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QUESTION
Hi Rob,
My name is R. I have a relatively long story to tell, so please be patient with me. I served in the USMC from 1985 to 1992. After a 20 year lay off of the military, I have decided to join the National Guard. I’m now 46 years old and am in decent (but not outstanding) physical condition. I put myself through an APFT on Monday, just to get a baseline. I scored a 237, which I don’t consider too bad since I have not been training specifically for that type of event. So, in a desire to increase my score, I purchased your APFT Training plan. It looks like a great plan to prep for getting the best possible score on the APFT. However, I enjoy lifting weights, doing pull-ups, running distance, etc. I’ve also completed a GORUCK Challenge, so I still often ruck-run with a weighted pack. I would like a plan that incorporates these various aspects of fitness, but will still help me improve my APFT score. Can you recommend one of your programs that I can simply repeat over and over again?
Thanks for you time and help with this.
Sincerely,
– R.
ANSWER
I don’t have a plan that is perfect for you.
One that is close is the Ruck Based Selection Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
It includes focused work on the APFT events, bunches of running, ruck running, etc, but may be too intense. You’d want to pull back on some of the sessions.
Another option is to do our Military Athlete for CrossFitters Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=63
This plan doesn’t include focused APFT event work, but it is a great introduction to our programming, and includes strength, work capacity, stamina and durability work. It will go a long way to get you fit.
– Rob
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QUESTION
Coach,
I have been following your operator sessions for several cycles with great results. Last week I completed the Nijmegen 100 mile ruck, but injured a tendon in my ankle and will be recovering for several weeks. I am attending SFAS on Jan 31 and was planning on completing the operator sessions followed by the SFAS prep program in preparation. Also, my strength is below your strength standards and is as follows (BW 185#)
Front Squat: 185#
Deadlift: 325#
Bench: 275#
Push Press: 175#
Squat Clean: 185#
Box Squat: 265#
From here, is my best course of action to follow your Leg Injury Rehab program until I can resume operator sessions, or should I use this rehab time to follow a strength plan before resuming operator sessions?
S.
ANSWER
Do the leg injury plan, then Operator Sessions, then Ruck Plan directly before SFAS. Because of your ankle, you’d only be able to do half of any strength plan.
Be cautious and patient with your ankle as you recover.
– Rob
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QUESTION
Rob,
First, want to say that the Tough Mudder Training Program got me in great condition for the Michigan Mudder. Thanks for making it available for download to non MA members. I’ve never entered a race or challenge before and was not sure what to expect. The TMT Program made sure I was ready and the Challenge was less of a challenge and more of a huge playground. Now I can’t wait to do another.
A while back I noticed on your web page that you mentioned several books on fitness, lifting etc.
Are there good books out there that you recommend? I’d like to do some more serious reading about fitness etc. and would appreciate any information.
Thank you,
– S.
ANSWER
A good place to start would be "Athletic Development," by Vern Gambetta.
I can’t help you with the shock issue.
– Rob
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KUDOS
Rob,
I really would like to thank you for putting Military and Mountain Athlete together. I was a long time “crossfitter”, but the attitude really started to bother me. If you didn’t wear this or that, you weren’t cool, and you could only do what the “box” said you could do. My friend went through the programming course you offered in Southern Pines, NC the same weekend I got my coaching certification with Cross Fit Endurance. Looking back, he made the right choice. Since then, I’ve been through the Operator Ugly Train Up, the Ultra Running program, the Work Capacity, and I’m currently working on the Ruck Based Selection program. Although I am not going to any ruck based selection, I felt this would be a great chance to build my foundation for rucking, and improve my durability. By far, the Ruck Based Program is my favorite, and the results are easily seen. I’m faster, stronger, can carry more weight, and more durable. To add to that, I have smashed every PR I ever set (except for my APFT). I am supplementing the program with swimming twice a week, just to stay strong in the water. Thanks for making me strong, swift durable, and now harder to drown.
– M.
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QUESTION
Rob,
I am hoping you can answer a quick question for me. For the On Ramp program what equipment is required? From what I have read and heard your program is the way to go. I look forward to starting the On Ramp program.
Thanks,
– R.
ANSWER
You’ll need a barbell, plates, rack, bench, dumbbells, etc. to complete the plan. It’s designed to be completed in any commercial gym.
– Rob
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QUESTION
Rob,
Would the TRAINING PROGRAM FOR ATHLETES SUFFERING ARM INJURY be a good rehab program for someone suffering a pec strain?
Thank you
– J.
ANSWER
Understand this isn’t a rehab program. Rather it avoids the injured limb completely and works the rest of the body around it. The plan gives athletes a way to keep training hard while their inured limb recovers.
Exercises for your good arm will include 1-arm dumbbell bench press, 1-arm swing, 1-arm military press, etc. The question is if you can do a 1-arm bench press with your good side, and not work, or further injure your bad side? I’m honestly not sure.
– Rob
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QUESTION
Rob,
My friend showed me the body weight workout program. I liked it, so I bought myself a copy. The version I bought is slightly different though. Did you update the workout or is there a different version for military and mountain athletes? If there are two versions can you share the the difference in emphasis?
– T.
ANSWER
There is a version each for Mountain and Military, and they are different.
In general, the Military version is slightly more intense, and includes more sprinting.
The Mountain version is more endurance oriented, esp in terms of uphill climbing, and includes more pulling.
Here are the links to the plans:
Mountain: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=72
Military: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
– Rob
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QUESTION
Rob,
I wanted to say thanks for all the info you put out on your website in addition to the workouts. Had some terrible 5 week TDY with no gym besides hotel and purchasing your bodyweight program was a great decision! A lot of guys got fat but I was able to keep myself accountable. I also used this time to switch from a high carb endurance diet to your nutritional recommendations. To put it plainly–it just works! One question though–are yams/sweet potatoes ok? The FAQs and email correspondence are awesome to read and answer questions I didn’t now I had…and sometimes create new ones! It really sets you guys apart.
As I had said before, I ETS soon and was scheduled to deploy one more time as an infantry team leader. Knowing this you recommended that I wait on the mountain guide subscription although it is my eventual goal. Since then, our deployment has been pushed back and I am now on the "ETS squad" which has been a blessing and a curse. The PSG in charge of all of us is really into your programming and we do the squad pt daily. That’s the good part. The bad part is being out of the fight, doing range details and the boring stuff but life goes on. My question is this: to prepare for a career in fitness/mountain guiding I have been adding the Mountain Guide sessions (on my own at night) to our squad pt with some small changes so I don’t overdo it. Solid plan?
Also with the website, will other session categories show up and leave only over time or is there a way to find those in the archives (mainly for curiosity and to learn more about programming)? How I understand it, you basically program it making changes along the way so each iteration of mountain guide fitness will be different. Am I right on this?
Sorry for the lengthy email…one last question. There is a Crossfit certification near me in a month. Before getting into functional fitness I was heavy into another program that was a lot of "traditional PT" workouts. It was good enough but strength was lacking so as a follower of that for years, my OLY lifting is nowhere near the bodyweight and traditional bodybuilding stuff so I have to scale a bit, especially on OLY lifts. As someone wanting to pursue a career in coaching functional fitness and/or mountian guiding do you think it would be wise to go to CF1 now or wait until I am better at the lifts?
Again, thank you for all your help. You have helped a lot of guys be more physically fit and safer downrange and my team is a prime example. God bless and keep up the great work!
– C.
ANSWER
Thanks for the great note and glad the bodyweight program worked for you.
Answers.
Yes – you can eat sweet potatoes. I eat at least one a day – they are good for desert! – and sometimes I’ll eat it raw with almond butter…. weird, I know…
Mountain Guide training – Yes, adding the mountain guide sessions is okay, but would be better, if you have access to a rock gym, is to start the Rock Climbing Pre-Season Training Program: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=67
With Squad PT, your legs/core/lungs should be getting enough work. What you need to start building is the "training age" of your climbing specific grip, forearm strength, and technique. The Rock Climbing plan will do that very well. If you have access to a rock gym, cx your subscription to the Mountain Guide sessions and do this plan. If you’re serious about climbing, you need to get in a rock gym.
We use Fluid Periodization with Mountain Guide fitness and the cycles covered are strength, work capacity, stamina, endurance and climbing. You’ll be able to detect the emphasis as you look through the archives.
CrossFit Certification – I didn’t learn a lot at the crossfit certification I attended – but that was way back in 2005. Mostly I enjoyed meeting and simply watching the pioneer crossfit female athletes that – Annie, Chem Girl, etc. I’m not sure a CrossFit Level 1 certification is the best way to improve the olympic lifts. Better would be an Oly lift course (I think cross fit does these too). Another option would be a US Weight Lifting Course (USAW). You can go to the USAW website for course schedules.
This doesn’t mean attending the level one will hurt your future coaching. No one can deny the continued growth of Glassman’s creation.
– Rob
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QUESTION
Hi Rob,
I am interested in your program, but I’m not quire sure I understand how it works. How will I get access to the training sessions? Is it over email, videos or something else? Once I pay the $25 fee, what follows? Also, I tried to see the page where you pay the fee but it asks me for a login, so I didn’t know what to do.
Thanks for your help in advance.
Best,
M
ANSWER
Sorry for the confusion.
In general, we offer two types of programming.
First is the subscription-based Operator Sessions. These are considered day-to-day programming for special forces personnel and other military/LE athletes who are serious about their fitness. These sessions are intense, and include rucking, weight vest/IBA training, olympic lifting, sandbags, etc. Most guys to subscribe to the Operator Sessions "graduate" to us from other programming – CrossFit, etc. We train 4-5 days/week, and cost is $25/month. Before subscribing, I recommend guys do the "Free Operator Sessions" by clicking the link on the website. If you do want to subscribe, when you click the "Operator Sessions" button, you’ll go to the login page – and at the bottom of the login dialog box is a link, "Sign up for Membership."
The second type of programming we offer are general fitness, and sport specific training plans, which run 3-12 weeks long and cost $25-$125 depending upon the training plan. One of these plans is a great place to start before committing to the operator sessions. Click the "Store" button on the site and follow the prompts.
If you need a review or more info, click the "Start Here" button on the front of the site.
– Rob
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ANSWER
Barbell work will build overall strength, but isn’t as nearly sport-specific enough for your school. You need to focus on bodyweight movements, swimming, treading water, and lots of running.
I don’t have the perfect plan for you. I’d recommend our BUD/s plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=57
This will cover all the areas, but is likely a little overkill for your school. But, better to be over prepared, than under prepared….. The plan is 8 weeks long, to your timing is perfect.
– Rob
QUESTION
Rob,
I’m interested in your program and was wondering what you would suggest for me, I am currently 2 months away from entering surface rescue swimmer school, the course is only a month long. I have been doing Starting Strength by Mark Ripptoe and can still run and swim decently. Thanks for you suggestions.
– B.
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QUESTION
Hi Rob,
Just purchased you training program for the Goruck Heavy Oct.4 in NYC. Thank you for publishing this, and taking the guesswork out of training!
I’m 56, a woman, and in good shape for my age. I Crossfit 3x/week, do Olympic lifting w a coach, run 3 miles comfortably (if slowly!), and walk with a 35# ruck several (3-4) times a week.
Your program is for the weeks immediately before the challenge. Given my age, I think I should probably start a little sooner! Do you have any recommendations for what to do leading up to your program?
Again, thank you.
Yours,
– L.
ANSWER
Honestly, I think your current training is good for starting our plan. The GoRuck Heavyplan is progressive … which means it starts relatively easy, and gets harder as you work through it.
If I understand correctly, you’ve already completed a Goruck Challenge, so you know what you’re getting into.
– Rob
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QUESTION
Hi Rob,
Alittle back story before I get to my question(s).
I was fairly fit around 3 and half years ago before damaging my leg in an accident, I have gained a disgusting amount of weight which is only fat and lost alot of muscle.
As I am really unfit I was wondering if the On-Ramp training program ( I was going to purchase this before looking at Operator Sessions ), builds alot on endurance, flexability and balance, as I realise that it has alot of strength, power, speed, stamina involved from the description.
Many Thanks and I wish you the best.
– D.
ANSWER
The OnRamp plan will help with endurance, and getting more fit will improve your balance, but in general, we’re not big on stretching.
What you need to do is fix your diet, and get started training. Time to commit.
– Rob
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QUESTION
I am in afghanistan in a small outpost. what equipment do i need for the on-ramp training plan. thanks
– R.
ANSWER
You’ll need a fully equipped weight room: Rack, barbell, plates, dumbbells, etc.
Another option may be the Sandbag/Weigthvest (or IBA)/Dumbbell plan. It’s no joke, and can be completed in an austere environment: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103
– Rob
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QUESTION
Rob,
I gotta gain 10lbs before SFAS in November. I’m a hard gainer. I’m weighing in at +/- 165 @ 5’7 and 9.4% body fat. I had my RMR tested at 2400 cal/day. They suggested +1000 cal/day to start gaining 1-2lbs per week. I’m finding it hard to get those calories sticking to the meat, fruit, veggie, nuts diet along with the operator sessions. I also try to grab a protein shake 2x a day.
Any suggestions outside BK and Micky D’s?
– P.
ANSWER
A mass gainer shake – likely from GNC, or better yet, 2/3x/day recovery shake like Surge – 330 calories a pop – I Take this every once in a while: http://www.t-nation.com/store/products/surge-recovery
Another option – drink milk, whole, lots of it. Chocolate milk would be even better.
All these are better then BK, and Mickey D’s.
– Rob
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QUESTION
Good Morning Rob,
I had a couple quick questions for you.
1) In your On Ramp program, week 2 you say to do a horizontal row. I do not see this exercise on the exercises portion of your site. Could you clarify for me please.
2) What program would you recommend for the Marine CFT?
Respectfully Sent,
– B.
ANSWERS
1) Sorry – do the 1-Arm Row: http://www.mountainathlete.com/subpage_details.php?subpage_ID=1111&page_ID=14
2) Sandbag/Weight Vest (or IBA)/ Dumbbell Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103
– Rob
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