QUESTION
I've emailed you before about your BUD/S program. I plan on enlisting in a year or two into the navy with a seal contract. I'm thinking about joining a crossfit affiliate nearby that has a strength wod before every workout. I plan on doing that until next summer and then starting your BUD/S program. I plan on doing crossfit because I want to get my strength and conditioning up a little and like the idea of group workouts. I am 5'10 170lbs and meet most of your strength standards. Currently I am doing some work in the gym strength oriented with calisthenics and run and swim on alternating days. I've also thought about doing your pararescue program. Do you think these are good ideas or should I just start your programming right away?
– N.
ANSWER
Solid Plan D. Good luck!
– Rob
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QUESTION
Rob,
I'm currently a platoon commander with 1st Battalion 3rd Marines, and am interested in trying out for Recon or MARSOC in a few years. In order to better prepare myself in the water, I was going to try and become MCIWS (Marine Corps Instructor of Water Survival) qualified. Which program should I buy to get the best swimming stuff out of? Thanks for the help!
-S
ANSWER
I'd recommend you start with our 4-week Swim Improvement Program. Just published it: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=106
– Rob
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QUESTION
Hey Rob I just wanted to thank you for the awesome site and the awesome work outs provided. I am currently deployed to Afghanistan and have been doing your work outs when ever I can. What I want to do when I get back to the states is climb Mt. Marcy in NY, and then try to get Mt. Whitney. Do you think I should start with the Peak Bagger Training Plan or do some other work out plan before that one. I have never really trained sport specific for climbing/hiking mountains. Thanks for any help.
– J.
ANSWER
Yes on the Peak Bagger Plan: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=57
– Rob
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QUESTION
To whom it may concern,
I have been looking at your website for a while and I am really interested in the program. I was looking at some of the Q&A and someone asked about minimum weight requirements. It was stated that the recommended weight was around 170#. The suggested that the person start with the Hypertrophy for Skinny Guys pdf. The question that I have for you pertains to Crohn’s Disease. I am not in the military nor will I ever due to this chronic disease. There is no way to pass the medical exam. I do however want to be built and trained to the level of some military personnel. I currently sit at 135#. The heaviest I have ever been is 140#. I used to run a pretty good bit, but back off on that and moved to more mass building routines to try and bump up my weight. My strength increased, my arm and leg sized increased, but the weight was slow to come. What suggestions do you have for someone wanting to get to the 170# mark that struggles with adding weight due to a medical condition like Crohn’s?
Thanks,
– Z.
ANSWER
I'm sorry Z. – I'm not a doctor and can't help much here. Our mass building program is the Hypertrophy Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=35
What you'll need to puzzle out is the diet side, and I can't offer anything there.
– Rob
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QUESTION
Rob,
First off, thanks for putting so much work into these programs. I've recently switched from the Operator Sessions to choosing specific programs. I'm still very happy with everything I've done and keep recommending your stuff.
Here is my situation: I finished Ranger School in March. My body was trashed for a few weeks. It took me a while longer to get out of my soft, useless state that I was in. That was partially due to the fact that I tried to jump back into Operator Sessions before I was ready. It set me back a little bit.
However, I bought the bodyweight program and it was exactly what I needed. As an Army PL, that program is also going to be a great program for high quality, low resource PT for a squad or platoon. I went from the bodyweight program to the Rat 6 program. I am halfway through the Rat 6 program and have seen a lot of improvement.
At this point I am still heavier than I'd like to be (185#, 5'6") and I want to start start getting my running ability back. At my best, I could run 12:00 for the two mile, 32:30 for the 5 mile, and I've ran some marathons. I think I am too heavy right now to return to that form though and I like the strength that I've gained.
I want to keep gaining my strength but start the long road back to repair my running ability. I'd like to start as soon as possible, but would also like to finish the last 4 weeks of the Rat 6 program. In the past few months, the most I've ran is 10 miles in a week. Also, I am in Afghanistan on a small compound. Right now and only have access to a treadmill. What do you suggest?
Thanks again.
– G.
ANSWER
We just built a 4-week Running Improvement Program which you can do concurrently with Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=104
You're going to have to get creative with the treadmill, but I'm confident you can make it work.
– Rob
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QUESTION
Rob,
My SFAS date is set for 2 DEC, I have the SFAS prep program, the problem is that for weeks 2 and 3 I potentially will be at a training event. Would you recommend to start it 2 weeks earlier so I can account for that lost time?
Thanks
– C.
ANSWER
Yes – and just be cautious when you get back from the training event and start back into the program. You may have to repeat a week.
– Rob
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QUESTION
Rob,
I have recently completed the Ultimate Meathead Program and have transitioned to Strength and Honor. I did Session 8 yesterday with one of my Gunners and we were confused about the 90 sec timing and KB snatches. Is it 90 secs of exercise then 90 secs rest for 12 rds? Are the KB snatches a strict one arm snatch or more of a one arm swing to snatch? Thanks for your reply. This deployment is my first to try MA workouts and have enjoyed the structure. I was previously doing The Horsemen for 4 months but got tired of building my own workouts from it. Cheers.
– J.
ANSWER
No, this is a density effort. Start the clock – the faster you finish, the more rest you get before the next round. The next round starts 90 seconds later. You want to sprint to the "rest" – as you work into the rounds, you'll be more tired at the start of each successive round, it will take you longer to finish all the exercises, and you'll get less rest.
If you find you can't finish in the 90 seconds, or are only getting -5-10 seconds rest, drop down to 3 reps of each exercise.
This thing is killer…..
1) 12 Rounds – 1 round every 90 sec with 20kg/
45# dumbbell (men), 12kg/25# dumbbell
(women)
5x Swing
5x Right arm snatch @ 20kg kettlebell or 45#
Dumbbell
5x Swing
5x Right arm snatch @ 20kg kettlebell or 45#
Dumbbell
5x Burpee
3x jumping lunge each leg
5x Jingle Jangles
– Rob
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QUESTION
Rob,
I have been a regular user of your programming and found it to be incredibly effective(OP sessions / APFT Plan / Ruck Based Plan / Lower Bod Injury). I love your stuff but always wondered about the structure of your strength days.
A normal portion of your strength looks something like:
(1) 6 Rounds
4x Front Squat-increase load until
4x is hard but doable
5x Shoulder Dislocates
In all descriptions I can gather, you prescribe the "stretching" movement as the rest period before starting another round. That usually only grants at max 30-45 sec of rest before the next round.
Obviously this programming is effective because you continue to endorse/practice it but why is this better versus allowing the athlete better recovery to put forth maximum effort during the work phase?
I have read much programming which exhorts 3min(Contact sports based) and even as much 5min(Russian Powerlifting).
Can I really get the most out of a session where strength dev is the goal when I am forced to use lower weight to compensate for the diminished rest?
Thanks for all you do for the Military and Fitness Community.
– E.
ANSWER
Actually it averages 60-75 seconds rest when you work in adding weight to the barbell and having more than one athlete per rack.
And you're right, studies have shown that more rest between sets is best for strength gains. But here's the deal, the guys we work with, including myself, have other things to do in life, and increasing the rest period would also increase the session length 30-60 minutes.
Ninety minute to 2 hour training session were fine when I was 23, didn't have a family, or a super demanding job, but now, at 45, I've got other stuff to do.
Added to the reality of work/family constraints, most of us also have the "Burden of Constant Fitness" – which means we can never really be out of shape, which means we have to constantly be training. On some of our cycles – Stamina, Endurance, we'll have sessions push past 60 minutes out of necessity, but I don't to prescribe longer sessions regularly.
I've found this will lead to resentment from the athlete, and eventually, they'll get off a program, or take a break from training, etc.
Finally – strength is an important part of our programming, but soldiers aren't strength athletes. They are not competing power lifters or Olympic Weightlifters – these are the guys who rest 5 minutes between sets.
Soldiers are hybrid athletes (they have to sprint, run, ruck, 40 min work cap, in addition to being strong etc), and our strength standards for soldiers are quite modest compared to what would be "strong" for a power lifters or Olympic weightlifters. But then, competing power lifters and Oly lifters would suffer through a 5 mile ruck run with a 45# ruck.
I've found our programming will get athletes to our strength standards, while at the same time build the "combat chassis," mental fitness, stamina, and endurance required for their work.
I've also found that by working briskly through our strength sessions, we do a pretty good job of being efficient and respecting the athlete's time.
– Rob
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QUESTION
Rob,
Was talking to my brother and wondering what the difference was between relative and absolute strength. Could you explain that to me please.
Thanks,
– R.
ANSWER
Relative Strength = strength per bodyweight. For example, our strength standard for the bench press and front squat is 1.5x your bodyweight.
Absolute strength = most you can lift. My max front squat is 250#.
What is most important to us is relative strength.
– Rob
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QUESTION
Rob,
I just purchased your Body Weight Program with the intention of getting myself back into shape. I am 43 years old, 5'9" and 201 lbs. My cardio sucks and I am know I am not physically ready for the demands of my job. I was reviewing the program and have a few questions. If at this point I am not able to do the pull ups is there an alternate exercise I can do? The running starts out at four miles. Would it be prudent to start at a mile and build up or should I walk/run four miles? Lastly should I have started with a different program and worked into the Body Weight program?
Thanks,
– R.
ANSWERS
1) Do negative pull ups – jump up, let yourself down slow.
2) Walk/run, but get in 4 miles.
3) Our stuff is no joke. The bodyweight plan is a great place to start our stuff. It's gonna suck for a 2-3 weeks, but you can complete the program if you're committed and become professional about your fitness.
– Rob
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QUESTION
Rob,
I'm the OIC of PT for the Battalion staff, and we have a PT Test set for the middle of October. I was doing some research and came across your APFT improvement plan, and just had a quick question for you. Our staff is 11 Officers with varying degrees of physical fitness, also our PT is only scheduled for an hour. I was wondering if this is enough time to incorporate the APFT plan, and if eleven is to large of a group to use it with?
Thank you Sir, I look forward to hearing from you soon.
– J.
ANSWER
Most sessions can be completed in an hour, and the plan automatically "scales" to the fitness of the individual athlete – so it can be completed concurrently with athletes of varying fitness levels.
– Rob
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QUESTION
Rob,
I have a few questions to see if I am heading in the right direction.
I am attending WOCS in November and want to be prepared for a course that has mostly body weight movements with one 10mile ruck in it.
I have been Crossfitting for almost 2 years at this point am 70 to 71 inches and at when I bought your APFT program a week ago I weighed 212. I have decent strength numbers.
Back Squat # 385
Front Squat # 335
Overhead Squat # 265
Clean & Jerk # 245
Snatch # 185
After reading the majority of your Q&A's I found someone who was similar to my situation in where you recommended to him that he take 6 weeks and do your APFT program and try to lean out. Currently on week 2 of the APFT program and I am down 6 pounds.
I have about 6 weeks before WOCS at the end of this APFT program. What would you recommend that I do program wise? And did I make the right choice with what I am doing now?
Thank you for your time and your help.
V/R
– J.
ANSWER
I'm not familiar with the fitness demands of WOCS – but I do know chances are you won't be evaluated on any big barbell exercises. The strength you've gained will help you stay injury free, and help with general fitness, but may not prepare you best for the course.
Our APFT Plan will prepare you to do your best on the APFT – which means you should be good at pushups, sit-ups and the 2-mile run, but I'm thinking you'll want to come into the course with some more distance running and definitely, rucking fitness. I'm assuming you'll endure typical bodyweight smoke sessions, also.
You'll want to train for WOCS as "sport specifically" as possible – meaning doing the stuff you'll do at WOCS.
I'm thinking our Ruck Based Selection Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45) would best prepare you for WOCS, but chances are, it will be a little more than you would need.
I'd recommend our Bodyweight Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96) – but it doesn't include rucking – which you'll want.
Another option is to continue CrossFitting, 2-3x/week, add in the APFT Training Plan Push up and Situp progressions, plus some distance running and rucking 2-3x/week, working up to 15 miles at the weight you'll be expected to carry at WOCSs. Your schedule could look like this:
Monday AM: Barbell Strength + Short Run (APFT Run Intervals)
Monday PM: Pushups/Sit ups
Tuesday AM: Run Moderate Distance
Tuesday PM: Ruck Moderate Distance
Wednesday AM: Pushups/Situps followed by short CrossFit barbell event
Wednesday PM: Rest
Thursday AM: Run Long Distance
Thursday PM: Ruck Moderate Distance
Friday AM: Pushups/Situps followed by short CrossFit bodyweight event
Friday PM: Rest
Saturday: Long Ruck
Good Luck!
– Rob
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QUESTION
Rob,
I previously completed the body weight training program and really liked it. I was looking for another program that kinda focuses on upper body, utilizing mostly body weight exercises. Mostly anything upper body outside of pull ups, I would be starting out at a lower level.
I was considering doing the Upper Body Round Robin training program, but was not sure if there was another Military Athlete workout that would be better to complete first. I was also looking at the PAST training program and have heard great things about it.
Is there anything you would specifically recommend?
– C.
ANSWER
I recommend the Upper Body Round Robin Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=80) – It's a neat event, and hit's the focus you're after. Here's the test:
(1) Bench Press
Load: body weight minus 80%
Minimum score: 6 reps
Time: no time limit
(2) Push-Ups
Minimum score: 40 reps
Time: 1 Minute
(3) Sit-Ups
Minimum score: 40 reps
Time: 1 Minute
(4) Pull-Ups
Minimum score: 6 reps
Time: no time limit
(5) Dips
Minimum score: 10 reps
Time: no time limit
(6) 25” Rope Climb in IBA
Pass or fail event
Time: no time limit
(7) Kipp-Ups
Minimum score: 6 reps
Time: 1 Minute
(8) 4x 25m Shuttle Run with blocks (approx. 3x3x1 inches) Minimum score: finish sprints within 24 Seconds
Then, depending on Unit, Company etc. it is either
(9) 5 Mile Run
Minimum Score: finish run within 40 Minutes
or
(9) 5 Mile Ruck
Load: 45# dry, Minimum Score: finish ruck within 75 Minutes
– Rob
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COMMENT
Rob,
Found a nice way to work though long sessions of Curtis Ps- we did them on a gymnasium floor. The lunges were walking lunges so we just traversed the floor from one side to the other. Mentally it was a lot easier to because there was a distance goal in mind and I prefer walking lunges anyway.
– J.
RESPONSE
Never done them that way Justin. How you ever done the "Rob Shaul" exercise (http://www.mountainathlete.com/subpage_details.php?subpage_ID=1260&page_ID=14)? It's pretty terrible – try it for 400 yards with a 75# barbell. Absolute killer !!!! In the exercise Video, my intern lunges with the barbell in the front squat rack position. If you go for 400 yards, lunge with it behind your head in the back squat position.
At the end I can get maybe 2x reps before I have to rest – you're lungs will want to explode. Also – your shoulders will hurt during the event, but the next day, it's your butt…. from the lunges … that will make it hard to walk.
– Rob
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QUESTION
Rob,
I was wondering what program you recommend for the US army scuba/dive school. BUDs program or the new 4 week swim improvement program.
– P.
ANSWER
I'd recommend the BUD/s plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=57). It's more intense, and comprehensive. I'll never go to scuba school (I swim like a dumbbell), but understand the course is no joke.
– Rob
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QUESTION
Rob,
I was just trying to research and learn more about programming when I thought to look at your site. I found it funny that I went to your site with that in mind and saw that you do a programming seminar. I see that you do not currently have one scheduled but could you tell me how often you have them and are they always at your gym? I would also be curious to the cost and how many days it would be.
I would also be interested in any multiple day seminars you may have for military types. I know there are multiple guys on my team that would be interested in doing some training.
Thank you for your time and I look forward to hearing from you.
– C.
ANSWER
Most of our courses are custom ordered by active duty units, but we periodically offer open enrollment programming courses for civilians and others. I don't have any open enrollment courses currently scheduled for here in the states, but will likely offer a course later this fall or next spring.
Sometimes gym owners will invite us in to offer a course at their location, but most of the time we teach the course here in Wyoming.
Pls click this link to see the different type of courses we offer. Courses extend from 2-5 days depending upon the unit's needs: http://militaryathlete.com/page.php?page_ID=29
In general, for experienced guys, we recommend the Advanced Programming Course or Small Unit Training Course. We can custom schedule a course for 5+ guys – email if you're interested.
– Rob
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