KUDOS
A few months ago I acquired your scalable APFT plan for and used it to prepare for a similar pt test here in Canada. I added the pullup and bench training as per your advice and it worked like a charm and kept my body weight down. I just wanted to say thanks and let you know that I find your methods and programs to be top notch, especially for those who train for results outside the gym and more specifically for combat. So thanks again, keep up the good work.
– D
********************
QUESTION
Rob,
I’ve got a few of your programs, and I’ve had pretty good success in
reaching my physical goals that I’ve been setting for myself. Now I’ve
got one for you, that you may have never gotten before. I am getting
off deployment here soon, and I was wanting to lean up for my wife.
What plan do you think would give me the most results, aesthetic wise?
Thanks for all the help.
– T
ANSWER
1) Hypertrophy Plan for Skinny Guys: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=35
2) Strict on the diet recommendation – no cheat day.
– Rob
***************
QUESTION
Rob,
I’m in the military and I’m in the middle of a pretty extensive work up for a deployment. Your operator work outs were ideal when time was on my side but with the hours I’m working and having a week or two in the rear and then spend a week in the field it’s hard to maintain a schedule and stay on page with a program. Also the lack of equipment availability at times prevents me from being able to conduct the operator sessions, but I’m trying to maintain my stamina, endurance, and strength as much as possible and due to the nature of my job I need to be in optimal physical conditioning at all times. I know the difference between a good athlete and a great athlete is programming, Im no where near intelligent enough on the subject to create my on program and tailor it to my schedule but the question I wanted to ask was, is there a program or do you have a suggestion for things to do when I can not complete a full operator sessions, or substitution workouts (body weight) in exchange for an operator workout and how to maintain when I’m on a training evolution that limits my time for workouts any knowledge on the matter is greatly appreciated
Very respectfully
– D
ANSWER
I’d recommend canceling your subscription to the Operator Sessions and working through the Bodyweight Training Plan during your workup: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
If you do get some time to get to the gym, you can postpone that day’s bodyweight plan training session, and lift heavy in the gym – high weight, low volume – so set/rep schemes like 8×3, or 6×4. A total body, lower body and upper body exercise like Hang Squat Clean, Back Squat and Bench Press.
The bodyweight plan is no joke – it can be done efficiently, and doesn’t require equipment.
– Rob Shaul
******************
QUESTION
Rob,
I am coming back from hernia surgery and cleared to progressively increase my workout loads.
How do I determine when I am ready to sign up for your operator sessions? (I have been doing plank, farmers carry, lunges, thrusters, band assisted pullups, situps, swimming, various types of pushups and running.)
I was in DEP and now I have to "re-up" my medical at MEPS in mid-late October…not sure how that will go with medical but if/when I get cleared, I want to have the fitness scores to have my choice of military contracts.
Is there a baseline strength test that I need to be at before doing your workouts?
Thanks,
– J
ANSWER
I’d recommend you start with our Low Back Fitness Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=57&&cart_ID=55
This plan is progressive – so if the first few sessions are too easy, skip ahead a week or two, and try again.
If you can complete this program as prescribed, and are feeling good, you may be ready for the Operator Sessions. But, if you’re not quite there, I’d recommend following it up with the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
The bodyweight plan is no joke, and will build even more base strength/fitness in preparation for the Operator Sessions.
– Rob
****************
QUESTION
Hey Rob,
I am an Infantry Officer in the National Guard. I have been doing Crossift for ~2years and have a decent base level of fitness (Press- 185, Squat- 405, DL- 500) 2 mile run 13:50 and 5 mile run 38min. I am 6’1 and weigh around 220. I have a Ranger School slot for Class 003 starting January 5th. I was told by a buddy to check out “Military Athlete” because you have a Ranger School Prep program. Before I sign up and I was wandering a few things. How long is your prep program (i.e. can it be used for the 3 months I have before Ranger starts) I know RTB has a 3 month out program they recommend. But 1) I don’t have a pool and 2) it has 5 mile runs in it 2-3 week which seems a bit overkill with the 2-3 long rucks per week it has in it as well. Anyway, I was just interested in getting some more info and the exact price the plan itself costs.
– J
ANSWER
If you click the "Store" button on the website, you’ll be prompted to our Training Plans. The Ranger School plan is under the "Schools/Courses" category. The plan I built is 6 weeks long. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=53&&cart_ID=60
The plan is designed to be completed directly before your school start date.
You could repeat the plan if you’d like, though I’d rather you build some strength for durability first. I’d recommend completing our Rat 6 Strength Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84) before starting the Ranger School plan.
– Rob
*********************
QUESTION
Rob,
Thank you for all of your work with Military Athlete.
One of my employees is currently in ROTC and has asked me for some advice on how to train up for the ROTC Ranger Challenge. She has seen and heard of the improvements in my fitness since I found your site a while back.
I was wondering which of your programs you thought would be most beneficial for her?
The ROTC Ranger Challenge, taking place in November, consists of the Army PFT, ruck marches, Land Nav, weapons assembly, and a combat water survival test.
Any help would be greatly appreciated.
Thank you.
– D
ANSWER
I’d recommend the Ruck Based Selection Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45, with modifications for a female athlete and for your event. This plan matches fairly well with your event, including specific APFT Prep, great multi-modal work, lots of rucking, etc.
You’ll need to scale the loading for your athlete. Specifically, where the plan calls for a 80# sandbag, use a 60#. Where it calls for a 60# sandbag, use a 40#. Where it calls for 25# dumbbells, use 15#.
Also – the long rucks in the plan are likely overkill for your event. I understand there is a 10K road march as part of the challenge, and also plenty of land nav. You’ll need to also scale the prescribed ruck loading down to what you’ll guess she’ll have to carry during the event. My plan calls for a 60# ruck, and includes a 10 mile ruck assessment @ 60#, plus a progression up to 18 miles. I would recommend you do a ruck assessment at 10K for her, and progress up to 8-9 miles for her long weekend rucks. You’ll need to work in some O-Course work. O-course performance is as much technique as fitness, and the technique needs to be worked on and perfected.
Finally, the plan does not include any swimming or water work – so you’ll need to make sure she can pass the water survival test.
– Rob
***********************
QUESTION
Rob,
When I first contacted you I thought I’d be headed off to the DEA’s academy relatively soon. I was using your FBI plan with some added pull-ups to prepare for their test. Then I purchased the Patrol Officer Plan and have since completed that as well. Since then, with all the budget nonsense in Washington, it looks like an academy date from the DEA could be a lot farther down the road than I thought. When I realized that I subscribed to your site and have been trying to hang with the Operator Sessions. I usually do pretty well, if I scale down the prescribed weight. Endurance is my strong suit but I’m skinny for my height (about 155# now at 5’10”).
To make a long story short there’s an equal or better chance that I’ll be going off to Army Basic rather than anybody’s law enforcement academy. How different is your APFT plan from the FBI plan? In the meantime is it the best strategy to scale the Operator Sessions as I have been doing or should I follow another plan to gain strength/size first?
Thanks again for your time and help, I know you’re a busy guy.
– J
ANSWER
The APFT Plan is sport specific for that assessment – push ups, sit-ups and 2-mile run.
You should cancel your subscription via paypal and purchase/complete the Hypertrophy Program for Skinny Guys: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=35
You’re way too light for 5′ 10" and this plan should put some muscle on you.
– Rob
******************
QUESTION
Hello Rob, I’ve been considering signing up for your operator sessions blog. I am a US Border Patrol Agent training for our SOG unit BORSTAR. Four the past six weeks I have been doing the training you set up for the recon challenge, a friend who completed the challenge last year gave me the program. Are the operator sessions similar to that program? I really enjoy it, and have seen some good gains in my volume in the short time I’ve been doing the program. I have looked over the free sessions they seem pretty similar. Are they any big differences between the operator sessions on the recon challenge prep program?
Thanks for your time, and apologies for borrowing your programming.
– K
ANSWER
The Recon Challenge plan is sport-specific to that event. The exercises and progression – swimming, rucking, etc. are limited and focused.
The Operator Sessions are much more broad in scope and are designed to lay a high level of Base Fitness on the athlete of strength, work capacity, stamina, endurance and durability, upon which they can build the sport-specific fitness like that of the plan you have. For example, in the Operator Sessions, this week we’re finishing an endurance cycle built around running and ruck-running. Next week we start a strength cycle built around the Back Squat, Jumping Lunge and Hang Squat Clean.
Please click the "Start Here" tab on the site for more info.
– Rob
***********************