Good Morning Rob,
I’d like to start by saying that I have had great succes using your programs and have always made gains as applicable based on the program I was using. I have been following your Q&A sessions online, and there seems to be a recurring trend of people asking questions about weight, and now I have one as well. I noticed while doing your USMC PFT plan that I dropped down to about 205 lbs. Now after some leave I am working through On-Ramp and am hanging out right at 215. My height is pretty dead on at 6’1.5" when I do my annual weigh ins. The overall questions I have are: What is a 10lbs spread for the various heights that we as your athletes could use, similar to your strength goals of weight vs bodyweight? Secondly, since we all have different body types, what are some visual cues on our bodies that we can be looking for to know that we are in a good place according to your programming?
5’5" to 5’7" 150-165
5’8" to 5’9" 165-180
5’10" to 6′ 180-200
6’1" to 6’3" 205-220
6’4" to 6’6" 220-235
Visual Cues – I really have none – in general, if guys are much heavier than these guidelines, they either have too much upper body muscle mass, or too much body fat around the waist. If they are lighter, they are likely "hard gainers" and/or have an endurance background, and can use more mass.
Understand these height/bodyweight numbers are not "standards," but rather guidelines I’ve developed over the years for a military/tactical/LE/Rescue athlete. I’ve found guys in these height/bodyweight ranges generally have good relative strength, good stamina, and good endurance – they aren’t great at anything, but are well rounded and well prepared for the "hybrid" demands of the job.
I just found out about the AF’s Prior Service CCT pipeline. After years of being turned away from recruiters I now have one practically begging for me. But I got fat and lazy over the last few years.
I’m reaching out to you because I met someone on my last deployment who did the Operator Sessions. I have great respect for that individual, and was honestly jealous of his fitness and resistance to injury. As a Corpsman, that last one means a lot to me! I think I have read everything on your site, and think this is the right choice for me.
I have let myself go from last year’s deployment PRs of 9:40 1.5 mile, 94 Push Ups in 2, and 88 Sit Ups in 2, besides being able to thrash myself for hours with various cardio workouts and KB complexes. My weight is up, physical performance abysmal, but the motivation is back.
Because this pipeline is first come first serve, and we just started the FY, I have very little time to drop weight for initial qualifications, and then develop a competitive PAST score, and then the subsequent level of fitness actually required for the course.
I have excellent dietary discipline when the need arises, and I currently have only one day a week with zero available time. The other 6 days are virtually wide open, and my wife is very supportive and willing to allow me all the time I need to straighten myself out.
I physically adapt quickly to new challenges, with or without a base level of fitness, and can take a lot of abuse in my workouts. I’m not saying I’m the best/strongest/whatever but I’m a grinder and will get it done. I was always the last one to drop, and would often stay after the command CF workouts to complete reps/sets that I fell behind on.
Currently I’m at ~242 lbs, and I can grind out a respectable PRT score, even for the younger scales. But I have very little durability, and the PRT in now way correlates to the challenges I’m preparing for.
My purpose in all of this is that I was hoping you could steer me towards the best programming. I was considering the On-Ramp, then 4 weeks of Sessions with Ruck added, then PAST Prep. Is this a good plan? Time is short, but I’m ready to go.
I need this opportunity. I have been unemployed essentially non-stop since the Navy forced me off AD, and this is my shot to not only go AD again, but to do the type of work I wanted to do the first time around.
Thank you for your time, and any suggestions you have.
Regardless of your fitness level at the time, you’ll want to complete the CCT/PJ/CRO training plan the 9 weeks directly before selection: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=92
Because you don’t know when you’ll start selection, right now I’d recommend you begin our stuff now with the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96, then re-evaluate when you’ve worked through the 4 weeks of this plan and have a better idea of your schedule.
I was looking online at your devgru selection and buds workout. Can you give me an insight as to what to expect from each and the major differences between the two. Currently active duty navy looking for a change in training. I have done the horseman program and I’m looking to move on with training. I appreciate any insight you can provide.
Both plans are the same length, and both include general strength training. In general, the BUD’s Plan has more swimming focus than the DEVGRU Plan, and the DEVGRU Plan includes rucking, and heavier loading. Both plans feature plenty of bodyweight calethentic work, unloaded running, and multi-mode work capacity efforts.
Since you’re not going to selection, I’d recommend the DEVGRU Plan as a challenging, 8-week program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=85
back in May I sustained a few injuries and I’m finally cleared/able to start conducting the Operator Sessions again. If it is appropriate, I would like your advice: should I work on establishing a solid strength foundation before doing the sessions again or should I just jump right back into it and adjust accordingly?
Any feedback would be greatly appreciated!
You know how intense these sessions are. I have no idea of your current level of fitness. That you are asking tells me you’re not sure you’re ready. So – if you haven’t been doing anything, I’d recommend the Bodyweight Training Program first: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
If you’ve been running and doing some cardio, but not lifting, do Rat 6 first. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
Just completed my bi-annual USAF PFT. While I scored better than I have in several years, I’m still too heavy and slow. I’m 6 feet tall, and right now hovering around 240. My waist came in at 36" on the pft, but I’m pretty sure that was wildly inaccurate, seeing how I wear a size 38 trouser.
Anyway, where should I go from here? Bodyweight program, or something else? In about a month I’m going to be doing some traveling and definitely plan on utilizing the bodyweight program at that time.
I’d recommend our Rat 6 Strength Plan now: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
First of all, I want to thank you for putting this site together. Not only all of the products you provide (I bought the Rat 6 Strength plan a few months ago and I am trying to figure out what I’ll do next) but also a lot of the free advice in the Q&A and FAQ. It has helped me determine a good weight for myself and the relative strength I should have. I was 5′ 8" 183 and have dropped 8 pounds and I have seen some posts where you would suggest I drop about 5 more pounds, and I need my Bench Press 1RM to go up by about 5-10#. You’ve also helped me stop fretting about my diet and made it really simple for anyone to follow. I make sure I get enough protein and eat my fruits and vegetables like my momma has told me since I was young.
On to my question, one of the big reasons I don’t subscribe to the Operator Sessions is because I wouldn’t be able to fit in some of your longer workouts, like the stamina workouts over 75 minutes and I usually get a late start to work in the morning if my workout goes longer 45 minutes. That’s why I am excited to see this plan for workouts to be completed in less than 45 minutes. Would I be able to take this 6-week plan and cycle it over a couple times? Maybe with a few changes in each cycle to make sure the load/stress is increased in each cycle?
Thanks for the note. Sure – you can recycle the plan. – Rob
I have been a faithful follower of your program for about 2 years. I am still recovering from an ACL repair from Sep 12. During my recovery I gained a lot of weight and I now sit at 223 @ 5’ 11”. My goal is to get back down to 185-190 lbs by Feb 14. I am finally able to run for about 3 miles on the treadmill but still struggle doing some of the lifts during MA workouts. I am writing you because I don’t know where to start with my overall progression. I struggle on so many different exercises (i.e. pull-ups, rope climbs, front squat, etc) and try to perform at a reasonable level but frustration is starting to set in. I have battled with my weight for a while now and I don’t know where to start to correct my deficiencies. If you have any advice that you think could help. I would appreciate the help. Thanks for your time and sage advice.
Tough love here.
1) Fix your friggin diet. Stop eating carbs/sugar and drinking. You know this. 80% of body fat is diet related – you can’t outwork a shitty diet. See the FAQ on the website for our dietary recommendations.
2) Get the bodyweight plan and suffer through it: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
I sent you an email a couple months ago with questions regarding a National Guard SF tryout. They ended up changing dates so thought I would shoot you another email. The tryout is now slated for the end of January or February. It will be a two day tryout with the following outline:
Max Pull Ups, 3 rope climbs (pass/fail), swim length of pool in full cammies (pass,fail)
6 mile ruck with 45# pack
5 mile run in cammie bottoms and shoes under 40 minutes (pass/fail)
I ran a self assessment this week and my numbers are as follows:
APFT 269 (73 push-ups, 68 sit-ups, and 14:03 2 mile run)
6 mile ruck with 45# pack in 1 hour and 28 minutes
5 mile run in 45 minutes.
With those numbers in mind and nearly 3 to 4 months left before the tryout what would you suggest as far as training? Thanks for your help Coach, I look forward to your recommendations.
I see the events below but I suspect this won’t be all the fitness involved. Certainly there will be some smokers in there.
Given that – here is what I recommend:
1) Purchase the Ruck Based Selection Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=45
Start this plan 6 weeks out from your selection. It includes dedicated APFT work, running, rucking and work capacity efforts.
2) Between now and then subscribe to and complete the Operator Sessions. Begin with the last endurance cycle and work forward from there.
6 weeks out from selection, cancel your subscription to the Operator Sessions and start the Ruck Plan.
First off, thanks for the training you provide some of our military.
As to my question, I am a civilian desk jockey that just enjoys working out and I enjoy your site. I recently finished the Horsemen training program that’s making its rounds on the internet and saw nice results relating to my endurance and overall strength but I’d like to put back on some mass that I lost (currently 6′-0", 170, 11%). I want to purchase one of your plans but am not sure which one. Some info to note though, I work out at home in my garage. Equipment includes bench, bar, dumbells, ~300# weights, pull-up bar, squat rack, 25# kb, & 80# sandbag.
Hopefully I haven’t wasted too much of your time and appreciate any direction.
Thanks – A
We’ve built a Hypertrophy Program for Skinny Guys: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=35