Hey Rob, there’s not much info on your site about the BUD/S prep program. I was just wondering what equipment is required to complete the program and how many extended training sessions and two a days there are per week.
You’ll need a full gym and access to the pool, plus a ruck, and 60# sandbag. Tuesday and Thursdays are 2-a-day sessions.
Hey Rob was just making sure that the 15 session operator ugly would be in
turn a three week cycle? Just trying to schedule the training. Sorry to
bother you I’m sure you get a ton of emails. Thanks For the work.
Yes, but you need to take Operator Ugly the week before starting the cycle. You’ll need your scores to run through the program. If you start the cycle on a Monday, take Operator Ugly the Thursday or Friday before. Here the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=70
Good afternoon, your site was recommended to me by a friend of mine. I’m a former USMC Captain of 10 years. After I got out, I had a hard time keeping fit due to work constraints and poor eating habits. I’m 6’4” and my ideal weight is 245-250 with less than 10% bodyfat. Right now I’m way over on the weight and fat. I’ve always been a bigger upper body guy with functional strength in the lower body. What program do you have that would give me weight loss, increased muscle mass and strength? Do you have something like that?
First, go to the FAQ on the site and fix your diet. 80% of bodyweight is diet.
Next – I’d recommend our Bodyweight Training Plan to Start: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
i need a meal plan for endurance cycle training. Im also using in
conjuction with the apft plan.
i doing 2 a days workout including pt
Sorry – I can’t help you there.
I’m training for a future GoRuck Selection event. I have purchased the SFOD-D Selection program plus the Ruck Based Selection program. Do you recommend doing the Ruck Based Selection program first and then move into the SFOD-D program and complete this program right before the actual GoRuck Selection event?
In the meantime, I just started your Operator Sessions and they’re killer.
No, that would be too much. Do the Operator Sessions, then the 10-week SFOD-D plan directly before your event. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=99
Love the program. Been working with it for a while now and it’s proven effective for me in cold and hot climes and high and low ground. Heading into another winter on post. While I have endured running into the teeth of winter for a few years now, was wondering if you have an opinion on indoor cardio alternatives/ equivalents to running/ sprinting? Sometimes, working out outdoors is not a possibility and the gym also happens to be packed, so doing some sprints is like walking through a shopping mall. Any recommendations? Also, I have never been a treadmill user. It just doesn’t feel right, somehow. Do you have an opinion on treadmills vs trail vs other "cardio machines"?
Swimming, rowing, stationary biking, stairmaster, step ups sprints – all cardio alternatives to distance running. However, if you want to improve or maintain your distance running fitness, you have to run. This means a treadmill. No short cut.
We face running issues in the winter here, too, and don’t have cardio machines. We’ll sub in step ups.
Is there a base line level of fitness I should have before purchasing or attempting the sfod plan?
The plan is designed for guys who’ve been invited to SFOD-D selection. In general, I’m expecting guys with this type of ambition to be on the higher level of military-specific fitness. The plan is no joke as it prepares guys for the demands of this selection.
At a minimum you should have a fairly high score on the APFT, be able to ruck run 5 miles with a 45# pack + Sledge, and ruck 10 miles at 60# + Sledge.
Hi , first off i would like to say you’re site is great and filled with a lot of informative information. My name is ed I’m 23 a college grad and I have been looking very seriously into joining the airforce and pursing a mos in tacp or cct. My question is I have always lifted and been fit being a competitive athlete . I currently lift 4 days a week doing jim wendlers 5/3/1 and run about 5 times a week . I am thinking of doing AM lifting sessions and PM cardio sessions which would consist of my main road work , then cals along with core work after, is there any suggestions you would have to help me optimize my workout plan.
I’m betting your gym numbers are good, but your bodyweight cals/running numbers need work. I’d recommend taking a break from the weight room and completing out Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
I’ve been doing operator sessions for about five months now and I was really starting to see great results after healing up a hamstring injury that had been bothering me earlier this year… then a few days ago I broke my hand (thankfully not gym related!) It’s a boxer’s fracture and docs have me in a wrist cast for about five to six weeks. It’s a pain in the ass in Afghanistan!
I want to make sure I maintain well, so I just picked up the injured arm plan to start this week. I’m writing just to see if you have any further advice on how to minimize the effects on my training -ie, some things you have seen definitely not to do and where to start back up once the cast comes off.
Thanks for any help!
I’d recommend the Arm Plan (make sure you cx your Operator Sessions subscription while doing the Arm Plan), and being patient. Let the doctors/therapists guide your hand recovery. Worse think you can do is jump back in too soon, re-injure, and set back your training.
The 1-Arm Plan is no joke: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=57&&cart_ID=50
Hello sir! I am an heavy guy. (Like 360) i was a previous powerlifter. So I’m used to lifting big yet. Having reached my lifting goals i find myself wanting to slim down to reach my measurement and weight goals. I want to enlist, in 2 years after college. What program fits me?
At 360, I’m not sure I have a training plan appropriate for you. Depends if you’re fat, or just big – like a defensive lineman. You know the answer here.
If you’re fat, our stuff is too intense for you and you need to look somewhere else.
If you’re just big, I’d recommend you start with the APFT Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30
…. and get out of the weightroom for a while.
Also go to the FAQ and look at our diet guidelines. You need to lose at least 100 pounds, regardless.
Sorry to bug you with this but I’ve searched the site for a while trying to find the last hiking boot recommendation you gave (I think it was late summer 2013). What was it again?
Thanks in advance.
Guys downrange seemed to favor Asolo,.At the height of the Afghan deployments, the Asolo Fugitive seemed to be the most popular boot.
I have completed the 4 week program for skinny guys and have moved to the Big 24, my questions is what will the effect be if I move the conditioning days to the fifth day of training? The Air Force has had so many PT failures and discharges that we have confined everyone to a micromanaged program and my unit will not allow me to do personal PT.
In general, extra cardio will hurt your strength gains from Big 24, but I wouldn’t worry about it too much. Do watch for overtraining.
I am interested in purchasing the Off Season Strength Program for Endurance Athletes. However, I just want to make sure it is worth the $50. I can’t seem to find a sample workout just to get an idea as to what is involved. Thank you in advance for your help.
From the Plan:
The following is a 6-Week training plan designed to improve overall strength and durability in endurance athletes, with focus on the hamstrings, abs, hips, and back. By design, the program progresses in volume and intensity.
You will train 5 days per week, ideally Monday through Friday. Take Saturday and Sunday as full rest.
We don’t recommend any addition training such as running or cycling beyond what is prescribed in this program. It was designed to be your only method of training for 6 weeks, and any additional mileage greatly increases your risk of suffering an overuse/overtraining injury.
Warm up: 3 Rounds
10x Push ups
5x Hinge Lift @ 65#/45# (increase weight by 10# each round)
10x Air Squats
5x Jump Squats
1. 6 Rounds
5x Hinge Lift (increase weight each round until 5x is hard but doable), the immediately…
2x Squat Jumps
5x Y+L @ 2.5#
1. 6 Rounds
5x Standing Kettlebell or Dumbbell Military Press (increase weight each round until 5x is hard but doable)
5x Renegade Row each arm @ 25#/15#
1. 6 Rounds
3x Mr. Spectacular @ 25#/15# Dumbbells or 12kg/8kg Kettlebells, then immediately
2x Broad Jumps
Foam Roll Lower Back
1. 4 Rounds
10/10/10 Low Back Complex
10/10 Low Back Lunge
10/10 Kneeling Founder
10x Face Down Back Extensions
1. 2 Rounds
20 Sec Jane Fonda
Warm up: 5 Rounds
3x Scotty Bob @ 25#/15#
10x Goblet Squats @ 25#/15# Dumbbell or 12kg/8kg Kettlebell
10x Sit ups
3rd World Squat Stretch
1. 6 Rounds For Time:
8x Dumbbell Thruster @ 25#/15#
1. 4 Rounds
8x Weighted Sit ups @ 25#/15#
60 Sec Front Bridge
5x Russian Twists each way @ 35#/25#
8x Poor Man’s Reverse Hyper
1. 2 Rounds
15x Hamstring Hell
3x Floor Slide
3x Floor Mantis