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QUESTION
Good Afternoon,
I was wondering what kind of gear requirement (i.e. kb, pull up bars, etc.) are needed for the work capacity program? Which programs can be relatively easily modded to be done on the go without dedicated gym access other than the body weight program? Are there easy substitutions that would be able to mimic some of the more popular exercises from your programs if equipment isn’t available?
Thanks,
– J
ANSWER
The Work Capacity program requires a fully equipped weight room.
If gym equipment is an issue and you don’t want to do the bodyweight program, I’d recommend starting with the Sandbag/Weightvest/Dumbbell Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103
If you want a challenge, do the Ruck Based Selection Training Program – it requires little equipment: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
– Rob
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QUESTION
Hi Rob,
I am fairly new to the site, and had a couple of questions. I am 35 and looking to ship off to Basic for the National Guard early 2014 (January/February). I saw the boot camp prep was to be done 6 weeks out. What should I do until then? Current pt scores- 72 pushups, 64 situps, 17:38 2 mile. Also I am 5’10.5, 205. My run is abysmal, and the goal would be a 7-7:30 mile pace.
Should I complement any of the plans with additional running? I currently run 5 days a week, rest Wednesday and Sunday. I run in the am, and do pt in the afternoon M-W-F.
I also want to be doing Brazilian jiujitsu 2-3x a week. I had stopped for a couple of months and been primarily running and doing PT using Stew Smith’s plans. What are your thoughts? Just trying to get dialed in, lot of workouts out there!
Thanks,
– A.
ANSWER
I’d recommend you start our stuff with the Bodyweight Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
If you like, you could do your own running in conduction with this program, or do our Running Improvement Program with it: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=104
You’d want to do the Bodyweight program in the morning, run in the afternoon/evenings.
Bodyweight – I’d like to see you drop 10# – to 190-195#. See the FAQ on the site for our dietary guidelines: http://militaryathlete.com/page.php?page_ID=50 80% of bodyweight issues are diet-related.
– Rob
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QUESTION
Hi Rob,
Few questions about the Best Ranger Competition Training Plan. The Ruck marches are to be done carrying a 10lb rubber rifle or sledge, correct? Also, what is the weight of their IBA for their runs, I think mine might be different. Lastly, on the Heavy ruck marches, I’m finding it difficult to maintain a 15min/mile or better pace unless I’m doing a slow jog/shuffle. Is this normal for most?
Thanks,
– S
ANSWER
Yes on the sledge. You can also use a 10# dumbbell. The idea is that you’ll be carrying a rifle during the comp – and should do so during training.
IBA – we use a 25# weight vest – so I’d recommend your IBA weigh 20-25#.
15 min/mile pace – you may need to ruck run/shuffle some of it. I’d recommend fast walking 3 minutes, ruck run/shuffling 3 minutes – this should get you to 15 min miles, if not faster.
– Rob
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QUESTION
Hey Rob,
I have the 2010 version of your ruck based selection program and from reading the comments on the site it look like some ankle stability work has been added. Are the changes that have been made from 2010 to 2013 worth purchasing? I go to SFAS in 10 weeks and want to make sure I have the best final trainup. Thanks in advance for your help and your amazing programming.
– A
ANSWER
We update our training plans periodically to reflect the latest evolution of our programming theory. I updated the Ruck plan this summer accordingly.
The current plan is significantly different – and even more sport-specific then the plan you have. Should you buy it?
Not necessarily – plenty of guys have used your version successfully for SFAS.
– Rob
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QUESTION
Hey Rob, I’ve been in the training pipeline for pararescue for a little over a year now. I decided to bulk up a little for the upcoming apprentice course. I was wondering the reasoning for cutting carbs. Why not at least whole grains and oats?
ANSWER
Not all carbs/calories are the same. Carbs/calories from grains go to your fat cells, unlike those from veggies.
I’d recommend you buy and read "Why We Get Fat" by Gary Taubes: http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&qid=1378928792&sr=8-1&keywords=WHY+WE+GET+FAT
– Rob
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QUESTION
Hey Rob, I will be attending the USMC Advanced Infantry Course in the 23rd of this month. I just found out about this today and was curious as to what you would suggest to rapidly increase my physical fitness until the course starts.
Thanks,
– A.
ANSWER
I’d first recommend either our Sandbag/Weightvest/Dumbbell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103
My second choice would be our Ruck Improvement Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=110
– Rob
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QUESTION
Hi Rob
I emailed you previously and you recommended On-Ramp program – got to admit it kicked my ass.
I have been looking over your list of other programs and FAQs and see than the natural progression is to Operator Sessions – I will be honest as I’m still losing weight (fixed diet), after looking at the free sessions its still intense for me at the moment and I’m still getting to grips with the training, I am going to be doing On-Ramp again before going onto the sessions (as its scale able).
I was also wondering if you had any experience of using the trx system for improving core strength/balance (my core as a whole seems weak as water).
Seems along email when I really ust wanted to say thanks man!
– D.
ANSWER
Thanks for the note. Another option for you is to do the Bodyweight Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
It’s no joke.
No experience with TRX. Sorry.
– Rob
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QUESTION
I have already purchased the Ranger School Program. Just wondering what the difference is between that and the SFOD-D Program?
– G
ANSWER
The different plans reflect the different fitness demands of Ranger School and Delta Selection. In general, Ranger School has a much greater variety of fitness demands, and the Ranger Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=53&&cart_ID=60) includes a greater variety of training to reflect this.
Delta Selection is ruck based, and the SFOD-D program (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=99) is much more intense on the rucking side to reflect this.
I personally wouldn’t want to do the SFOD-D program unless I was heading to selection. It’s no joke.
– Rob
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QUESTION
Sir,
Thank you for taking the time to respond to me and for the suggestion. Last week, I completed the first week of the program and it was, as you say, ‘no joke’ and I dig it. I have a couple questions if you have the time to help me out once more.
How long should these workouts take? I’m asking because the workout this morning, session 6, took me right about 90 minutes to get through the warm up and the 3 circuits. As I’m slowly reading through all your published Q&A I get the impression you intend for most non-endurance workouts to take right around 60 minutes. In which case I’m taking way too long on my workouts.
I’m still kinda unclear on what ‘hard but doable’ means in your book. Could you clarify? I’ve been taking it to mean that I quickly work up to a weight where I can do the prescribed reps with good form, but if I had to do 2 or so more I’d fail. Is that about right?
I’d like to echo the kudos L. sent you and your team recently. I appreciate and admire the quiet, honest, and humble professionalism you all have.
Thanks again and keep up the outstanding work.
– P.
ANSWER
Thanks for kind words. Answers for you…..
– Sessions should take 60-75 min. Work briskly.
– Hard but Doable = work up rapidly to where you can get all the prescribed reps, but it’s hard. You may have to break reps in the last set to get them all in. The goal is to get the athlete to work as heavy as possible, without prescribing percentages.
For example, today I did 6×4 Bench Press and here was my rep scheme
Set Load
1 135
2 155
3 195
4 205
5 205
6 205 … barely…
– Rob
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QUESTION
Hi Rob,
I just bought your big 24 strength, and I can’t really do overhead squat. If I have an extremely wide grip on the bar and stance (sumo stance) I can sort of get it, but even then my chest is nearly parallel to the floor and I fell like I might fall backwards. My back squat, and front squat form seem good, when weighted. When doing air squats, I have to put my arms way out front or I fall backwards. When I do 3rd world squat stretch, I can’t do without a heel raise or I fall backwards. Could be flexibility issue? Could be anthropometry: 4 ft legs, 2 ft torso, gangly? What do you think? Keep working on flexibility and form, or is it not meant to be?
Also, when doing squat clean, i start the lift with a good stance, but land after the clean a bit wider in preparation for the squat. I can’t seem to do squats with a narrower power clean stance.
Thank you
– C
ANSWER
– the goal of Big 24 is to get you stronger. Substitute the Back Squat for the Overhead squat. This is what I do for guys who have major shoulder flexibility issues – which sounds like you.
– Your "catch" on the squat clean should be slightly wider then your beginning stance, but not significantly wider. If it is, drop load. A good test for the proper "catch" stance width is just to stand unloaded in an athletic position, and jump. When you land your feed should be slightly wider – same for the squat clean.
– Rob
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QUESTION
Rob,
I was looking up some info on your website about protein intake. Under the FAQ you mention to take protein before and after you workout. I was wondering what your opinion is on having a protein shake before bed?
Thank you,
– D
ANSWER
I’ve read where a shake before bed actually helps keep guys lean – and it’s much better then eating a bowl of cereal…. – but, it has no proven impact on strength gains or recovery that I’ve seen.
– Rob
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QUESTION
Hey Rob,
I’m a 2nd Lt up in Quantico, VA. I’m going to be going through Infantry Officer Course (IOC) this January. If you know anything about IOC, it’s some of the toughest training in the military and is highly secretive in what the period of instruction consists of. It definitely has the Combat Endurance Test (CET) at the beginning which you have to pass to get into the course. The CET is basically 8+ hours of intense physical stress with academic events throughout. It’s running with about 45 lbs on our person and a rifle. We do the O-Course multiple times and climb the rope a shit ton. We also have to ground fight during it and do land nav. Pull ups, some of the water survival shit. It’s a lot of stuff. It’s where most people fail out at IOC. Then the course itself features tons of humps and fighting with continuous operations. We’ll spend about half of the 11 weeks in the field and the course will culminate with PALMFEX which is three weeks long in 29 Palms. There’s an attack on a mountain there. We also have a mortar hike with 180+lbs at some point. It’s a grueling, brutal, and challenging course. How should I prepare?
Very Respectfully,
– C
ANSWER
Ruck Based Selection Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
– Rob
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QUESTION
Hi Rob,
I recently purchased your GoRuck Challenge Training Program based on a friend’s recommendation and I must admit that it is top notch. I have signed up for a GoRuck Light (not the Challenge), so the weight is a little lighter. I was curious what your guidance would be to prepare for the Light, as it is roughly half the weight of the Challenge (It is a 20lb ruck versus 40lb in Challenge)? I do have a 40lb sandbag, as well as a 20lb sandbag (for my ruck). I was thinking I would substitute the 40lb bag for the 65lb bag in your exercises, and stick with the rest of the exercises? Or should I just suck it up, and get the 65lb bag, and make the Light seem easy? My date for the Light is November 16th.
Some history, I just completed my first triathlon last Saturday, I am scheduled for the Warrior Dash in Nashville on October 5th, and then the GoRuck Light November 16th. So, while not in terrible shape, I’m not in stellar shape either.
Thanks in advance,
– M.
ANSWER
Yes, drop the prescribed loading as you suggest – ruck and sandbag. Leave the other exercises as prescribed.
Good luck!
– Rob
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QUESTION
Rob,
I have the 2010 version of the apft program and bought a few weeks ago the 2013 version.
I feel like I’m making progress, but I’m wondering if I could also get some strength training in there?
Like maybe the do the apft workout in the am and strength (rat 6 or meathead?) in the pm?
I feel like i’m recovering well.
ANSWER
You could do this, but keep the strength work heavy, and low volume. 8×3, or 6×4 set/reps. Don’t lift a lot of volume.
– Rob
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QUESTION
My Battle Quenten referred me to your site because of all the great things it has done for him. I re-classed to supply about two years ago and after a year of flying a desk I hurt my back while fielding new equipment and I’m now just coming off from my profile and was wondering what this program could offer me to start getting back in the game… ohh and of course as a scout it hurts me to say this but I am now a certifiable fat kid so if you could suggest a diet or just a work out to help me through this and get me back to where I used to be…
– J.
ANSWER
I’d recommend our Bodyweight Training Program to start: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
Diet – pls see our diet recommendations in the website FAQ: http://militaryathlete.com/page.php?page_ID=50
– Rob