QUESTIONS AND ANSWERS 2013-10-07

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QUESTION
Hi Rob,

What are your thoughts on the Pose method of running? Is this something you feel is with looking into, or just run how you run?

Thanks,

– A

ANSWER
I Endorse POSE or Chi Running or any natural running technique 100% – makes a huge difference on impact. 

I don’t, however, endorse minimalist running or any other type of shoes. You don’t need minimalist shoes to use these techniques. 

– Rob

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QUESTION
Hello Rob, I am currently battling for a TACP contract and was wondering if you had the time to create a pdf. to help prepare for the TACP Schoolhouse. Also, if that is too much, and honest review of Fatal Fitness’ TACP ETG would be greatly appreciated. Thank you very much and stay safe.

Sincerely,
– R

ANSWER
I’ve got some other plans in the hopper and irons in the fires before I could get to a TACP plan, and I’m not sure what your time line is. From what I can gather, the FBI HRT Plan – with a couple modifications (eliminate the stair climb and rope climb from the pft) , would be my recommendation. This rest of the PFT is similar to the TACP PAST, and it’s running, body-weight smoke session, and ruck intensive – but at a lighter load (45#) than our other selection plans. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=105

I haven’t seen the Fatal Fitness plan, but one of that company’s founders attended a programming course of mine years ago. 

– Rob

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QUESTION

Rob,
I am obviously in the military and follow the operator sessions with great results.  My one question for you has to do with a civilian in good shape that has done high intensity crossfit doing the operator sessions.  I feel that it still makes sense for that person do it, but want to know your opinion on that to be able to explain to them why it is not just for military but can serve anyone that is properly prepared for the sessions.  Thanks for the help.  No rush for a response.
 
 
Very Respectfully,
 
– B

ANSWER
All of us lab rats are civilians, and a few use these sessions remotely. These sessions are a pretty outstanding general fitness program. Most of our military users "graduate" to our programming from Crossfit. See below from the FAQ for the differences between our program and CrossFit:

HOW DOES MILITARY ATHLETE PROGRAMMING DIFFERS FROM CROSSFIT?

– Focus in on field performance, not gym performance: CrossFit is "the sport of fitness" – and gym numbers/exercises are paramount. We understand that for Military Athletes, all that matters is outside performance. This allows us to constantly modify/change/improve our programing as we learn and evolve.

– Programming Detail: Military Athlete training sessions are thoroughly periodized, programmed and designed. Nothing is random about our training sessions.

– Fluid Periodization: Military Athlete mesocycles have a cyclic emphasis which rotates between strength, work capacity and stamina. To our knowledge, typcial CrossFit programming does not deploy periodization or mesocycles of any type.

– Bias toward Strength: Military Athlete programming has a bias towards relative strength, as opposed to the work capacity emphasis of CrossFit programming.

– Volume and Training Session Length: Military Athlete programming pushes more volume, and its training sessions are longer than typical CrossFit WOD’s. Strength and Work Capacity sessions are designed to be 60 minutes long. Stamina Sessions can be 60-120 minutes long, and include 2-a-days.

– Training Schedule: The Military Athlete Base Fitness training schedule is typically 4 days on, 3 days off, as opposed to the 3:1 CrossFit WOD schedule.

– Durability Included: Mobility and durability drills are included in these training sessions, sometimes worked into strength circuits, and sometimes worked into durability-only circuits.

– Focused Core Strength Training: Several sessions included dedicated and focused core strength training circuits. We believe a strong midsection is essential to durability and our programming reflects this.

– Not every training session or circuit is a race: Circuits or other training session parts which are “for time” or are to be sprinted through are clearly indicated in this training plan. Unless the training plan calls for “for time” or “sprint effort” work briskly, not frantically. In general, these sprint efforts will be relegated to parts of Work Capacity training sessions.

– Rob

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QUESTION
Hi Rob,

What are your thoughts on the Pose method of running? Is this something you feel is with looking into, or just run how you run?

Thanks,

– A

ANSWER
I Endorse POSE or Chi Running or any natural running technique 100% – makes a huge difference on impact. 

I don’t, however, endorse minimalist running or any other type of shoes. You don’t need minimalist shoes to use these techniques. 

– Rob

********************
QUESTION
Hello Rob, I am currently battling for a TACP contract and was wondering if you had the time to create a pdf. to help prepare for the TACP Schoolhouse. Also, if that is too much, and honest review of Fatal Fitness’ TACP ETG would be greatly appreciated. Thank you very much and stay safe.

Sincerely,
– R

ANSWER
I’ve got some other plans in the hopper and irons in the fires before I could get to a TACP plan, and I’m not sure what your time line is. From what I can gather, the FBI HRT Plan – with a couple modifications (eliminate the stair climb and rope climb from the pft) , would be my recommendation. This rest of the PFT is similar to the TACP PAST, and it’s running, body-weight smoke session, and ruck intensive – but at a lighter load (45#) than our other selection plans. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=105

I haven’t seen the Fatal Fitness plan, but one of that companies founders attended a programming course of mine years ago. 

– Rob

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QUESTION
Rob,

I’ve finished the skinny guys program. It’s a great effective program, thank you. Right now I’m hovering around 175# (at 6′) with some noticeable muscle gain, at least according to those around me.

I’m still not sure what to do next and I’d love your help. I have about 4 months until I start the goruck challenge training program, and I’d like to use that time to get my body better used to the demand required for that program and the event. For what it’s worth, I started 5/3/1 at the beginning of 2013. I completed 8 cycles before switching to the skinny guys program. I spend a good number of my spring/summer/fall weekend up in the mountains east of Seattle hiking or backpacking. I know I’m still lacking in the strength department, especially upper body. Also, my work capacity has suffered. The gating factor on some of the workouts, especially the Wednesday workouts, was my work capacity.

I really appreciate you taking the time to answer my questions. I hope I’m not bothersome.
– P

ANSWER
I’d recommend moving to the Sandbag/Weightvest/Dumbbell Training Plan now: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103, then repeat some of the Skinny guys plan, then finish with the Goruck Challenge Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=54&&cart_ID=68, directly before your event. 

– Rob

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QUESTION
Coach – 

My first week of the strength cycle is going great – working in those stretches really makes mobility work easy.

I am going to start the running improvement plan tomorrow – I see that you suggest the running plan in the evenings, however, you mentioned that I could train in the AM and do it wet (in order to try to get my body ready for PT in cold weather) – is there a reason you suggest doing the running prog after the operator series, in the evening?

Also, what do you guys do after the operator session with regards to stretching, mobility, etc, if anything?

Thanks!

– A

ANSWER
In general, it’s better to lift first, then run. Running will effect your lifting more than lifting will effect your running. 

We do nothing in addition. What you see in the session is all we do. 

– Rob

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QUESTION
Rob,
  I’m looking to get the Rogue Dog Sled, or a mini push/pull sled from Black Widow Training Group.
  The push/pull sled is a low handle sled.
  From what I’ve read the low handle sled focuses on the quads, while the high handles can be used to mimic regular running with resistance and is less difficult.
  I’ve noticed your athletes have a low handle sled, and do not do high handle sled training. Is there a reason for this?
  Would you recommend getting a sled with high and low handles?
  Frankly, the low handle push sleds are quite a bit cheaper, and seem to achieve all the training value a higher priced Dog or Prowler sled would provide.
  If you had to do it again, would you stick with the low handle push sled?

SF,
– K

ANSWER
I’m not familiar with the sled theory you mention – high vs. low bar. I had my sleds custom built and never put much though into it. We use the sled as a complex exercise or a conditioning tool, and the low bar on ours hurts just fine. I’d save your money. 

– Rob

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QUESTION
Hi Rob,

First of all I have subscribed to the operator sessions and I love them so far. 

I am a total program nerd, and have made hundreds of programs myself for clients/ crossfit gyms/ sports teams and such. One thing that I noticed during the current big 24 lower body day is that I was getting extremely burnt out by the time I got to the cleans. Then I realized that by conventional methodology that the exercises were somewhat out of order. I am used to programming the most physiologically demanding exercises first (cleans) then running down to the exercises that require the least mental alertness (squats). I am sure you know all this, and I was curious as to the reason that you put it in reverse order? 

Thank you in advanced

All the best

— T

ANSWER
We’ve done Big 24 with various exercises multiple times before and it seems a squat clean of some type has always been the finishing exercise. Certainly conventional, NSCA/College strength coach "wisdom" would put the cleans or jumping lunges first, with these three exercises. But I like the squat clean movement at the end lingering there to test the athlete’s mental fortitude. On this cycle I seemed to fear the back squats most, but in past efforts the squat clean movement gave me nightmares. 

I have been somewhat influence by the little I’ve learned from Oly lifting coaches, who often will train heavy only movements (snatch, clean and jerk) or variations, every session. Often these coaches will start their athletes out with a heavy squatting movement – like a 1RM back squat. This programming has worked for decades, but is off the radar of many strength coaches who would avoid multiple Oly movements in the same session. 

In the past we’ve completed Big 24 with "The Exercise" (hang squat snatch + overhead squat), power clean and push press, and squat clean (3x Oly-like exercises)  and also with Overhead squats, power clean + push press and squat clean (in that order). 

Feel free to reverse order the exercises if you like. What’s important with this cycle is making your progressions.

– Rob

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QUESTION
Rob,

I was looking into getting a BOX weight vest and wanted to see which
weight you recommend for the Operator Sessions.  I do not want to go
overboard, but want to make sure I have something that can be utilized
during the programs.  I have a 55 lb vest now, but it is not great for
burpees or anything ballistic (only good for the rucks and pull ups).
Thanks in advance!

– T

ANSWER
We use the 25# vest. 

– Rob

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QUESTION

I am in charge of running PT for my team of 4 guys, because of how crowded gyms are in the morning I am looking at buying the bodyweight program and ruck improvement program. because the majority of what we do is endurance based..i.e. long movements in mountainous terrain and the lack of equipment that the two programs require they would be perfect for morning PT program. the afternoons is when athletes could focus on strength training. my question is should I use the mountain athlete or military athlete body weight program. the reason I ask is because it seems the mountain athlete program incorporates step ups which I am a big fan off and like to consider a staple of my training philosophy as a military athlete.  thanks

– J

ANSWER
Use the military athlete bodyweight plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96

– Rob

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QUESTION
Rob,

  I’m currently a member of Mil Ath and have have a great appreciation for your program. I was injured during a firefight in Afghanistan 5 weeks ago, gunshot to my left calf, and my Physical Therapy has progressed to where I can start working out again properly.
I can bear weight on my leg, walk bike and row fairly well, but you wont see me doing any sort of calf raises. Do you think the leg injury program is the right route to take, or should I continue to try and tailor the regular workouts?

Thanks in advance,

– M

ANSWER
Sorry about your injury. I’d recommend the 1-leg plan until you can start lifting load with your injured leg (squats).

– Rob

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QUESTION
I have enjoyed your on-ramp program.  I am starting week six and have made improvements in all areas. Prior to doing the on-ramp, I had plateaued at Crossfit well below being able to complete the WoD as prescribed.  I dropped Crossfit and started your programing because it better fits my schedule.  Your programming is great.  I feel like I can leave it all at the floor on the gym each and every time and get results.

I wanted to ask your opinion on what to do next to achieve my goal of thriving at another Goruck Challenge and doing the Operator Sessions non-scaled?

I am 38, 5’9" and 155 lb..  I am relatively new to olympic style weight lifting and max out at 1RM below body weight on the core exercises (front squat, bench press, push press, etc.).  I can ruck 25# for 3 miles at 10:30 per mile.  I did complete a Goruck Challenge last year, but felt that I leaned on my team mates more than I would like.  I want to do another Challenge and give back to others.  I will do your Goruck Challenge program again before the event.  This time I hope to do your Goruck plan without serious scaling, probably in six months to a year.  I know no amount of training right will offset a poor diet so I’m embracing this change as well.

What would you recommend I do next?  Options I have considered:

Option 1:  Repeat the on-ramp program and up the weights and times for timed events.  Then do the Operator Sessions.

Option 2:  Jump into the Operator Sessions, embrace the suck and scale for as long as is necessary to get up to prescribed.

Option 3:  Do a strength focused plan such as 357 or Hypertrophy.  Then do the Operator Sessions.

Kindly let me know what you recommend and I will purchase the program right away.

Thank you for all you do.

– P

ANSWER
I’d recommend the Rat 6 Strength Plan now: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84, then a subscripton to the Operator Sessions. The five weeks directly before your next challenge, cancel your subscription via paypal and complete our Goruck Challenge Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=54&&cart_ID=68

– Rob

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QUESTION
Hey Rob,
 
       Been doing your programs for the last two years. Ive done the ruck based train up and the ranger school train up with operaor sessions in between and I have seen some big changes. Over the last 3 months though, Ive been at a plateau with my strength and work capacity. Weights havent increased and my times aren’t dropping. I was wondering what advice you had to get through this barrier. Thanks.
 
– T

ANSWER
Ideas/options: 

1) Be patient. As your training age increases, gains come much slower. 
2) Check your diet/rest? How strict is your diet? How’s your sleep?
3) Understand the goal of "Base Fitness" – which is the roll of the operator sessions. The goal is to build into the athlete a high level of military-specific base fitness upon which you can build sport-specific training (like the Ruck plan). Within our individual cycles we have progressions – like the latest Big 24 strength, or the running/rucking improvement under the recent endurance cycle, but the overall goal is to build this base. It’s the sport specific cycles where you’ll see real gains/improvment in specific fitness attributes. They are super focused – hence the improvement. At 45 years old, I’ve been doing this programming for 8 years now, and my numbers fluctuate under a fairly narrow range. 
4) One of the rock solid rules of programming is "everything works, but nothing works forever." Maybe it’s time for you to switch to another program, or drop out of the Operator Sessions and do one of our sport-specific plans for a change. A great one for a challenge would be the Operator Pentathlon Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=108, or sign up and train for a regular triathlon as a break. 

– Rob

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QUESTION
Hey Rob,

I just came off a very rigorous course, for which one of your programs
helped me get in the door.  Unfortunately an old lower body injury came
back to haunt me and I could not complete the training.  During the trg
I did observe some other weaknesses in my fitness.  Specifically leg
stamina and push ups.  We did a good deal of plyometrics and leg and
core exercises that trashed my legs in a very short period of time and
led to near dibilitating soreness the day after.  So, two questions:

1. What trg would you recommend to shore up the deficiencies in my legs
and add durability to the lower body?  (the afghan pre-depl trg looks
pretty good)
2.  In the mean time while my legs are healing, I will be doing more
upperbody training. I notice you have some programs for injuries.
Anything that will not agrevate a groin injury?

Thanks

– D

ANSWER
The afghan plan or the FBI HRT Training Plan, John. Both include exercises which will help prepare you for soreness. Here’s the HRT Plan link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=105

Our Leg Injury plan is not a rehab plan for an injury. Rather it works around the injured limb and trains everything else – including your healthy leg. I’m not sure this is what you need, but would be a place to start. 

I don’t have a upper body-only plan –  the closest would be the Upper Body Round Robin training plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=80

– Rob

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QUESTION

Coach,

Have spoken to you in the past but had a couple quick questions.  I am
turning in a packet for RASP.  I have seen from previous questions and
answers that you do not have a plan specifically for RASP  but you do
suggest to use the Ruck based selection plan to get ready.

I am on week two of the plan and question my physical readiness to complete
the entire plan without getting burned out due to the high level.  It is as
you say "no joke"!  I would categorize myself as little school girl weak
right now.  After prolonged training events lasting weeks and a injury from
a jump I have lost a lot of physical ability in the strength department.

I have no date for my RASP yet but I expect it to be at the beginning of
January.  Worst case it will be the beginning of November (but unlikely).
What is your suggestion to prepare myself to complete the ruck based plan?
I can score a 300 on a APFT and ruck a 12 mile  easily under 3 hours – but
cant squat any reasonable weight or deadlift heavy (were talking over 185 –
sad I know).  

So my questions:

1) Am I passed the benefits of the on ramp program?  If so what program
should I look at to to prepare me?

2) If I only have a few week to prepare (NOV class date) – what would be
your suggestions?

Bottom line, I feel unable to finish the ruck selection plan – both on
individual workouts per day and my body at the end of the week.  If I took
4-6 weeks to prep how could I best accomplish that mission?

V/R
– T

ANSWERS

1) Rat 6 Strength Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84)  if you’ve got time, then Ruck Plan.

2) Afghanistan Pre-Deployment Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=83

– Rob

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QUESTION
Coach Shaul

I apologize if you’ve already answered this question, but I can’t find your answer if you have. What are your standards for Operator Pentathlon in terms of administration, scoring, and what constitutes a good score? It seems like a challenging assessment and I’d like to know how I stack up. Thanks!

Respectfully,
– T

ANSWER
The plan details how to administer the test. You take the full test the first day to establish a benchmark. 

Good score/Great Score:

Swim  30min/28min
Bench Press – 15x/20x reps
Pull ups – 15x/20x reps
Run – 38min/43 min
Ruck – 65/70 min

See note below about an athlete who recently completed the event/plan.

– Rob

Rob ….
I just wrapped up my last day with the Operator Pentathlon program and I am totally stoked about the results! I’ll apologize in advance because I did not follow your program to a T. I skipped several rest days and the final brick training session so that I could squeeze the final test into my schedule. In spite of that, I made improvements in every event. My final performance was as follows.
 
Fin = 25:01 (-2:05)
Run = 43:49 (-5:41)
Bench = 12 (+1)
Pull ups = 28 (+6)
Ruck = 1:04 (-00:17) …and this was in the face of a driving rain!
Total = 2:45
 
This time last year I used your free Operator Sessions to PR in Operator Ugly. I was looking for another challenge and Op Pentathlon came along at the perfect time. I turn 42 next month and I cannot wait to see what you come up with next!
 
– J

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