I’ve been following your progamming for about 18 months. I started with your Pre Afghanistan Program. My squad were the only guys who faithfully stuck to your program and we were the only squad in the platoon who didn’t have a fall out during our recent deployment to Eastern Afghanistan. Thank you!
We’ve recently come to the point that our platoon badly needs to improve it’s PT. I’ve been given the green light to have afternoons to work the guys out. What would you suggest in order to eventually get them ready for Operator Sessions?
Hi Tallas – Rat 6 Strength if you’ve got access to a weight room. Sandbag/Weightvest (or IBA)/Dumbbell plan, if not. – Thanks for the great note on the Afghan Plan! – R
I’m newly In the USAF and just left the SOWT pipeline. I had realized I made a mistake in the career field I chose and the branch I joined. I’m now serving out my term looking to learn as many valuable skills as possible to join the Army to pursue SF.
I was wondering if you had advice in what type of physical training programs over a long period of time (2+ years) that I should go and stick to. My goals right now are to become a machine for lack of a better word. I am a bit older at 27 then most people about to pursue a new pipeline, and more then likely will end up starting it when I am in my 30’s.
My goals overall are as follows:
205lb Flat Bench x 15
275 Squat and Deadlift x 15
135 Military x 10
<15:00mi 80lbs Ruck 10mi
I also would like to have the work capacity of a super hero, the catch to it is I would like to go to and stay at 5’9 185lbs, I understand these are some pretty heavy goals, but I also have a long time to achieve them. Any advice would be greatly appreciated, thank you!
Best option would be to subscribe and complete the Operator Sessions. These are the day to day training we recommend for special forces.
If you’re hesitant to do that, good place to start with our programming would be the Military Ahtlete for CrossFitters Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=63
I have been following your programing since early 2009 but have step away from it during the last four months or so to concentrate on preparing for a 70.3 mile triathlon. I will be participating in this race on Oct 13 and after a week of recovery following the race I plan to use some of your programing, whether it be the Operator Sessions or a purchesed plan, in order to build strength during the off-season. I am looking for you edvice on how to best approach this new training. I plan to continue training six days a week with one swim, one bike, and two run workouts per week (two runing days to build up to full marathon). Outside of this, I want to incoorperate your training that will supplement me during this off-season that will last for around 4 months. Any advice?
I’d recommend our In-Seasion Training Plan for Endurance Athletes: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=52
It’s strength focused and the sessions are designed to be completed around 2x/week.
What is in included with the different memberships? Do members have access to all of the training material on the website as well as the operator sessions?
Thanks for your time.
You’ll want the individual membership. The Coach/Trainer me membership is designed or professional strength and conditioning coaches or trainers who use our programming for their paying clients.
All that’s included is access to the Operator Sessions and years of their archives. The training plans sold on the website store are not included.
First, I just did a cycle of Meathead and loved it. It was a good routine that got me familiar and used to some of the oly lifts that I had never done before. I am now on session 7 of the 357 routine that I just got and it is kicking my ass but I’m enjoying every bit of it. When I finish the 357 routine, it should be right around the time I get back from my deployment. I was wondering if you had a workout that builds strength and running endurance at the same time. I know 357 has a running day every week in it but do you have anything with a little more emphasis on building endurance?
Second, I have limited internet speed where I’m at and can’t load any of the videos you have describing the workouts/exercises. Is there any way you could either post pictures and/or more of a description on how to do them?
Thanks a lot
Thanks for the note and kudos!
You can complete 357 and our Running Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=104) with the 357 Plan. Lift in the AM, run in the PM.
Exercises – no promises here – we’ve been using the "cloud" of youtube for some time now – but we’ll do the best we can.
I just bought the hypertrophy program. Have used your Afghanistan Pre-deployment program prior to my first two deployments and it paid huge dividends. Used your bodyweight training program and low back program prior to my current deployment–both excellent. Thanks a million.
I’m following the diet you recommend in the hypertrophy program but wondered: on Saturdays and Sundays when I’m resting, do I still eat like I do on the weekdays? I’m afraid of all that food becoming fat if I’m not burning calories on the weekends.
You should be fine to eat the same on the weekends – but don’t stuff yourself.
Good afternoon Rob and MA crew,
My platoon and I recently returned from Bridgeport CA at the mountain warfare training center. We used your Afghan prep course for the month prior to departure as well as the first 3-5 days that we were up there prior to our training cycle began. And my God did it work! my platoon excelled in all aspects of mountain warfare from rucking to patrolling to top roping and repelling. It was amazing how well they did. None of it could have been possible with out your program to prepare them for the rigors of the hills as I am sure you are well aware of. So I wanted to say thank you again for all that you do it truly is amazing.
also, I had one more question; I am an ultra runner and I noticed on your site that you had a ultra training program, I was just curious if you still had that or if you went back to the lab and brewed up something better?
Thanks again for all you do! I only wish that the entire military could get on your programs, we really would have a more elite military, either way I appreciate and I continue to come back for more. cant say thank you enough.
Thanks for the note!!
We have an Ultra Running Pre-Season Training plan on Mountain Athlete. It’s the latest version. Here’s the link: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=65
Just want to start by thanking you on reading this e-mail, I think what
you have going for the programs is great.
Currently I’m deployed in Afghanistan. I got about 6 months before I get
back to the rear. I plan on attending selection for SF as soon as I get
back. My main question was what ideal workout program would be specific
in what I want to achieve my near goal in?
I’m 170lbs, endurance more in of a runner, weak on upper body.
Will your individual programs cover over a 6 month period? Do they
change monthly, weekly, daily? Will I need a membership to subscribe to
Any insight would be great!
I’d recommend you start with our Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
This program is a great way to introduce endurance athletes to serious strength training. Strength is the key to durability and overall performance in my theory – and will be key to you successfully completing SFAS.
After Rat 6, I’d recommend you subscribe and complete the Operator Sessions until the 8 weeks directly before SFAS.
Then cancel your subscription to the Operator Sessions and complete the Ruck Based Selection Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
I had a question regarding your programs. I am very interested in the programs you offer, however, I am not sure which one is best suited to my goals. I am 33 years old, a former Canadian national team bobsleigh and skeleton team member and avid backcountry ski and alpine climber. I have not had much experience with crossfit, however, have been heavily training since I was a teenager. With that being said, I retired a couple years ago, so I am not in "sliding" shape anymore. I am looking for a program that will help with both my backcountry skiing and my mountaineering pursuits. I was thinking the "Big Mountain Program" or your "Backcountry Program". Any advice on which one might be best suited?
Thank you very much for your help.
I’d recommend starting with the Backcountry Ski Training Program: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=53&&cart_ID=25
The plan is no joke, sport specific, and will give you a strong introduction into our programming.
I saw your name mentioned in an article on elitefts and thought I’d check you out. I just had a couple questions about the police officer training book on your site. I’m interested because I’m currently in the process with a couple of services up in Canada. I’ve been following Wendler’s 5/3/1 program and have seen definite improvements in my bench, ohp, squat and deadlift. Especially since I’ve never really been active or fitness oriented for a majority of my life. I’m just curious if you could go a little more in depth with how the training is laid out in your 6 week plan? Any further help is appreciated. Thanks
5/3/1 is strictly a strength program aimed at increasing your max effort strength (1RM). Our Patrol Officer Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=64) plan is built specifically towards the fitness needs of a patrol officer – upper body strength and mass, lower body strength, core strength, and mulit-modal, short, intense work capacity and sprinting speed and capacity.
In general terms, 5/3/1 had you just lifting heavy. This plan will have you building upper body mass, training heavy legs, hammering your core, and pounding your lungs and heart.
After seeing good results from CrossFit (starting in ’08), I was turned on to SOFWODs last year. I modified the programming a bit, mainly taking out some swimming and adding in more running and rucking.
I increased my strength some, but had great gains in my rucking/running endurance.
This summer I was introduced to your Operator Series from 2009 – and I am impressed. The difference in my core strength is especially noticable. I added in some running and cal days, but overall very solid programming.
I am looking at an SFAS date in January – based on an Assessment in November – and had a couple of questions:
1. Would you suggest starting the operator series now (and if so, what cycle should I start on? My strength is good right now, but my running has suffered – went from a sub-35min 5 mile to over 40min) and hitting the Ruck-Based program at the beginning of November, assuming all will go as planned (if I get delayed, I’ll have to redo my Physical, which will probably add a couple of months onto the timeline)?
2. How much running is involved in the program? I like to do 2-a-days (and luckily my LEO position allows me the time), with MA in the morning and alternating intervals, distance, and rucking in the afternoons.
3. Selection is going to be cold – and I’ve spent the better part of my adult life (including now) in deserts. Any way to prepare for that, training-wise?
My other question involves your body weight program.
I am looking for something to get my 66-year old father on (he is probably above average for his age group) besides CrossFit or some over-priced Globo-Gym trainer. Is this program too advance for someone that is older and not at an "advanced" level of physical fitness?
Again, Coach, you have done some really good things here – I even had a PJ tell me your workouts were "really long, and REALLY hard" (a testament to the level of your programming I would say!).
Thank you in advance,
1) In general, we don’t do 2-a-days during the Operator Sessions. One option for you would be to do the Operator Sessions, or one of our strength plans in the AM, and complete the Running Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=104) in the PM.
2) Depends upon the cycle. During the last endurance cycle we ran quite a lot. During the just-completed strength cycle we sprinted 2x/week, but didn’t run distance.
3) Get all your clothes wet, and train early in the am.
Bodyweight plan – this plan doesn’t use weights, but it’s no joke, and I would think too intense for your Dad given his age. A better option would be the On Ramp training plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=87
Hey man I’ve been on a guard post and I am in horrible shape. I’m interested in your program but is it advance? Is there something someone should do if they ain’t at that level? My goal is Marsoc or the seals which is why I’m interested. Anyways you’re advice would be greatly appreciated
Our stuff is no joke. One option you may want to consider is our On Ramp Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=87
It’s designed for new or unfit guys aiming to do our stuff.
I just recently learned of your site. About me…I have a background in trail marathons and kettlebells. I have completely fallen off the fitness wagon for 3 years. I am a civilian who values FUNCTIONAL strength and fitness. I decided to give myself something to work towards by signing up the GoRuck Challenge in Portland in May 2014. While researching training for this, I learned of your site and was totally impressed. I dont know where to begin training even and what program/s to follow of yours as I’m totally outta shape. Right now, I did a quick APFT and I managed 30 pushups, 45 situps and 16:35 2 mile run. Where do you recommend I start as I am so deconditioned? How/when would you transfer from base fitness to sport specific for the May GRC? Thanks so much in advance. I cannot wait to be back in shape!!!
I recommend you start with the On Ramp Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=87
Next, do the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
And, in the 5 weeks directly before your Goruck Challenge, complete our GoRuck Challenge Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=54&&cart_ID=68
I have been following the operator sessions with great results. I attend sfas on 31 jan, and plan to follow the operator sessions until two months out, then switch to the ruck based selection program. However, I will be spending two weeks each month for October and November in the field, and only being a few months away from selection I would hate to waste these weeks not training. I have considered the body weight program and the sandbag vest dumbbell program. What do you recommend?
If you’ve got the most recent Ruck Plan, you’ll see it is designed not to be gym-dependent, and will likely be able to follow a good portion of those sessions while out in the field. That would be best.
If not, I’d recommend the SB/Weight Vest/dumbbell plan if you can get a 60# sandbag and pair of 25# dumbbells to the field with you. If not – the bodyweight plan.
I’m training for GoRuck Selection in Sept. 14. I’ve already purchased the MA ruck-based selection program. Is it worth it for me to purchase the GoRuck Selection program?
No. The plan you have should work.