QUESTION
Rob,
I am currently an officer student at BUS/S who got hurt in 1st phase
and had to have ACL reconstruction. I am still in the program but I am
in rehab right now. I am 15 weeks out of surgery and plan on returning
to class in February. I was looking around on your site and found your
training program for guys with a leg injury. I was wondering if this
program would be beneficial to me at this point. I just began running
again last week. I also have access to your 8 week buds prep program
but obviously I am not far along enough in rehab to do that yet. I
plan on starting that program the 3rd week of October. Thank you for
your help.
V/r,
– M
ANSWER
Probably not. This plan is designed for guys who can’t use the injured leg at all – it’s not a rehab plan for your injured leg, but rather a training plan for the rest of your body.
If you’re running, you’re too far along for this plan.
One that may work for you is our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
– Rob
****************
QUESTIONS
Rob,
Hello. I am a former member of your site, and was actively participating in the Operator sessions up until about maybe two years ago. I have remained in decent shape, but am looking to come back to your programming, as I liked the results. I have been reading through the Q&A’s to re-familiarize myself before jumping back in, but I can see things have changed considerably. Before I pull the trigger, a couple questions, if I may.
1. I see you went from a 5-day on / 2-day off schedule to a 4-day on / 3-day off model. Out of idle curiosity, what brought that about? I’m assuming you have seen improved results with the new schedule?
2. I have caught a few mentions in the Q&A’s about you starting a LE Athlete site. That piqued my interest, since I am still with my department. How will the programming differ from Military Athlete? Before that starts, would you recommend purchasing the Patrol Officer Plan as a “bridge” until the new site starts?
Thank you, and I am very happy to see that your programming and site have flourished since the last time I was here. Congratulations!
– P.
ANSWERS
1) Some of our cycles are 4/3, but not all. In general, we found no decrease in gains/performance from the extra day’s rest. This, plus the Burden of Constant Fitness, has led to the evolution.
2) Still developing the appropriate programming for LE Athlete. The programming tool I created will be the same, but it’s application different. Likely the LE site will have a sessions for SWAT and sessions for Patrol/Detective. Still figuring this out. One of the big differences between the LE side and the Military side is the fitness ethic. Being professional about fitness is not prevalent on the LE side, beyond the special forces units.
You wouldn’t need to do the Patrol Officer plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=64) as a bridge, but this plan would be another option for you to do now instead of the Operator Sessions.
– Rob
*****************
QUESTION
Rob,
Just started the bodyweight workout and it is an absolute beast. Quick question: on the days that pullups are incorporated, what is a good substitute for that exercise? I ask because next week I will find myself without anywhere to do pullups.
– M.
ANSWER
Bent over rows, standing rope pull, rope climb, tree branch pull ups, 1-arm horizontal rows…. – pulls can be hard without a bar.
– Rob
***********************
QUESTION
Another question concerning your diet plan, specifically about cheat days. Instead of having a 24 hour window to cheat in, I’ve been breaking it up into 2-3 meals throughout the week. For example, Sunday afternoons are usually family get togethers, so I eat healthy all day until that meal, then resume healthy eating for the rest of the day. Fridays or Saturday nights I’m usually out with friends, so I’ll use one of my meals then. I personally find that I eat less garbage this way, knowing its only an hour window instead of a whole day to indulge. What are your thoughts:?
vr,
– C.
ANSWER
You’re "cheating".
Over time, you’ll end up cheating less and less on your "cheat" day.
Sorry ….
– Rob
*********************
QUESTION
Rob
Quick question in regards to ruck weight. Im on week 2 if the ruck based selection and I feel like 60 lbs is breaking me off. Should I drop weight or drive on. I did my diagnostic 10 miler in 227.
Thanks
– C.
ANSWER
You need to be safe, and not risk injury. You’re options are to drop weight (perhaps down to 45#) or reduce interval distance (perhaps to 1.5 miles).
– Rob
*****************
QUESTION
Rob,
Have become a big fan of your workout programs. I just completed the Body-weight and 4 Week Run Programs. I purchased the Military Athlete for Crossfitters Program but fear I am not doing exercises correctly. I do not want to injure myself doing these exercises without the proper coaching and unfortunately I do not have that where I am right now. I was wondering if you had anymore Body-weight programs. Or recomendations on how to adjust the original program for a second go around. Any help would we greatly appreciated.
– C.
ANSWER
I would suggest our Bodyweight/Sandbag/Pull up bar plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103
– Rob
***********************
QUESTION
Hey Rob,
I seem to remember that a while ago you had a program called "stuck in a motel room" or something along those lines for those people who travel a lot. Do you still have this program?
V/r
– S.
ANSWER
We replaced that with out bodyweight training plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
– Rob
**********************
QUESTION
Hi Rob,
I have been doing your workouts for a week now and have only been able to complete them at fairly lower weights than recommended. I have sapper school scheduled in a little less than a year and a half and was wondering what you would recommend as training, especially to be able to complete the workouts as on paper. Should I just slowly work my way up in weight and ability, or is there an alternative solution?
Thanks for your advice,
-C
ANSWER
Options:
1) Stick with the Operator Sessions and be patient. These sessions are not joke.
2) Cancel your Operator Session subscription via paypal and purchase either …..
On Ramp Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=87) – This plan is designed for guys who aspire to do the Operator Sessions, but aren’t there yet,
Bodyweight Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96) – Don’t be fooled by "bodyweight" – this plan deploys the same programming theory we use with our Operator Sessions, and is great training.
– Rob
*****************************
QUESTION
Hey Rob,
I was interested in coming to take the programming course to become a coach and open up an affiliate or partner gym in my area. I’ve seen it before on the site, maybe a slight oversight on my behalf, but i’m not sure where to find out the next date there will be a certification class. Help.
Thanks,
– F.
ANSWER
I’m sorry, but we no longer have a gym affiliate program. I found our programming theory simply is evolving and improving too fast, and I couldn’t keep the quality control required with remote facilities. The one exception is Driven Strong down in Colorado Springs, but Coach Dave and Ed there have been with me from the beginning and we communicate several times a week about programming.
Coach Certification – we’re currently revising our certification program so that’s not available either. We will still offer programming courses from time to time.
– Rob
***************************
QUESTION
Hey Rob,
Got a few questions that I thought you could answer. They are in no particular order so I apologize in advance.
1) I tend to gear better toward strength training and am a natural swimmer. I have purchased your BUD/s program and am curious as to why there isn’t as much run work as say the running improvement plan. I’m not a great runner and that is the one issue that scares me about BUD/s.
*note… I’m waiting a few more Operator cycles before I begin the BUD/s program. In the meantime, I’ll couple the operator sessions with the Running plan to boost that aspect of my fitness. Sound solid?
2) Because you’re coming out with awesome training plan and I have a tendency to get ahead of myself, I was curious about the Operator Pentathlon plan, but every time I click on the link it takes me to a blank page. I’ve tried this on a few computers and the same result. Thought you’d like to know.
3) One unload cycle workout for the Strength session (6.11.13) had us doing Bench for 5 reps at BW for 10rds… towards rounds 4-1 I was only able to get 3-4 reps at 185. Any problem with that?
I really value you and your coaches’ hard work toward your athletes and don’t see myself doing or recommending anything else to friends. Keep up the awesome programming!!
Regards,
– S.
ANSWERS
1) BUD/s isn’t just running – it also includes strength, mulit-modal work capacity, bodyweight smoker sessions, swimming, rucking and running. The BUD/s plan reflects these demands. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=57
– We designed the running improvement plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=104) to complement the Operator Sessions – same with the Swimming Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=106).
2) Thanks – I’ll get the link fixed.
3) Yes – you need some upper body strength. Might want to consider the Ultimate Meathead Cycle (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=79)
– Rob
**********************
QUESTION
Rob,
I’m using the Rat 6 program and find the percentages very helpful. I am going to tackle the hypertrophy program next. Is there a way to figure out percentages of "hard but doable?"
Thanks,
– R.
ANSWER
You look into the literature, and coach’s experience and you can develop some general percentages =
5-6@ 75% is HDB
4-5x @ 80% is HBD
2-3x @ 85% is HDB
1-2@ 90% is HDB
But for many of my strength circuits, I don’t deploy absolute percentages. Couple reasons – it’s cumbersome – the athlete needs to know what their last 1RM was (which takes time to look up), and even then, they could be stronger today, or weaker. Plus, what about warm up efforts – for example, if the session says ….
1) Work up to 1RM Front Squat
2) 6 Rounds
2x Front Squat @ 85% 1RM
Instep Stretch
3) 6 Rounds
5x Bench Press @ 80% 1RM
Rope Climb
Lat + Pec
I couldn’t move right into 5x Bench at 80% of my 1RM without a warm up of type – then the question is how much warm up – how many reps, weight, etc? I use Part (1)’s 1RM Front Squat for part (2)’s 2x @ 85% – I’m already warmed up (getting to the 1RM got me there), plus I know my 1RM for that day.
We do deploy percentages with our Rat 6 programming. In that program model, we also deploy warm up reps and percentages for warm up reps.
I know many coaches go right to percentages – but also wonder if they’ve ever actually worked with athletes in a gym. For example, I remember reading a program written by a famous internet coach which called for sets of dumbbell curls at 67% of 1RM. Who does a 1RM dumbbell curl??
This is why years ago I developed the "hard but doable." – The key to use this effectively, however, is to get to that "hard but doable" load as fast as possible in the circuit. In a 6 round circuit, I want my athletes at their "hard but doable" loading by the 4th round. Men do a pretty good job of this, but women will take their time, add just a little weight to the barbell each round, and maybe get there by the 6th Round. I watch close, and dictate their loading to them to prevent this.
– Rob
**********************
QUESTION
rob,
I was wondering if your mountain bike training program is still available to purchase?
– T
Baghram, Afghanistan
ANSWER
Here: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=62
– Rob
**********************
QUESTION
Rob,
I recently completed an older (2011) version of your water-based selection program to prepare for a civilian SOF prep course. Your program was a grind, but I saw serious results; I PRd on all major lifts in the program, upped my cal numbers significantly, and trimmed my run and swim times to around the top ten percent of BUD/S applicants. Unfortunately I ran into some durability issues during the prep course and withdrew because of a nagging knee injury. I think the problem stemmed from not running enough miles per week and simply breaking down when the rubber hit the road.
Since rehabbing the knee injury, I’ve completed your hypertrophy program to gain some needed strength and now want to focus on the following three tasks: (1) building back up to top-tier scores on the Navy PST; (2) maintaining muscular endurance, with a heavy emphasis on long-term performance and durability at selection; and (3) working up to a point where I can comfortably run 50-60 miles/week, for weeks at a time.
I understand these are complicated goals, but I’m currently in a position where I can train full-time with little to no distraction and I have access to all of the resources/tools I need to train. I’ve considered your Navy PST program, but I’m worried there won’t be enough distance running to get my legs ready; same goes for the PJ/CCT/CRO program. I’ve also thought about using the Mountain Athlete Ultra program, but I’m worried I won’t get enough emphasis on calisthenics/core strength. What would you recommend for someone in my position? I don’t currently have a contract with the Navy, but my goal is to ship for Basic by January 2014.
Thanks in advance for your response, and for all of the work you’ve put into developing a great series of training plans for those of us hoping to join the big leagues soon. Your material is comprehensive, challenging, and your methodology is a welcome break from CrossFitters and the metcon kool-aid.
V/r,
– A.
ANSWER
I’d recommend you start with our Ultra Running Pre-Season Training Plan (http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=62)
This is a pre-season plan, and in addition to running, also includes a couple days of body-weight based strength and core training – lots of squats, leg blasters, push ups, pull ups, sit ups, etc. The plan builds the running mileage safely, up to 41 miles/week – which is short of your goal, but will give you a good start.
If you had the energy and the time, you could combine this plan with our 4-Week Swim Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=106) to maintain and develop your swimming proficiency.
– Rob
********************
QUESTION
Rob,
Would you recommend doing the 4-week Bodyweight plan and substituting all running parts with the 4 Week Running plan? Also, would you recommend rucking on Saturdays if I were to do that or would that be over training?
Very Respectfully,
– V.
ANSWER
No, I’d recommend doing the Bodyweight Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96) and the 4-Week Running Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=104) concurrently.
Saturday Rucking? Depends upon your fitness level. I wouldn’t push it – maybe 45# ruck + sledge, 5 miles, at most.
– Rob
********************