QUESTION
Rob,
First & foremost, thank you for all you do. I wanted to get your opinion on some fitness questions. I am currently 37 yoa, 6'1", & weigh 190#. I have been doing your Operator Sessions for roughly 2-months & feel great. However, on your FAQ/Q&A board you reference 'Strength Standards'. All of which I cannot complete. I am curious if I should start one of your other programs to increase my strength or just continue to scale your sessions to accommodate my level of fitness, specifically strength. Ultimately, I feel my stamina/endurance/work capacity is above average but my strength is nothing compared to you or your 'Lab Rats'. Below are some samples (time/weight) of what I am capable of completing on your sessions. As always, your attention & input is greatly appreciated.
– 1,000 x Step Ups @ 35# (51:35)
– 50x Squat Clean + Push Press @ 75/115# (used 95# @ 13:58)
– (3) 10 Rounds, Every 60 Seconds
3x Bench Press @ 185/95# (used 165#)
3x Pull ups
– (1) 10 Rounds for Time
9x Back Squat @ 115/155# (used 135#)
5x Scotty Bobs @ 15/25 (used 25#)
9x Box Jump @ 20"
– Quadzilla (used 25#; had to break the 6 rep cycle)
– Run 60 minutes (ran 8-miles)
Respectfully Submitted,
– T.
ANSWER
You can drop from the Operator Sessions, and complete one of the strength plans – I'd recommend Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
Or, you can be patient. Because we cover several fitness attributes – work capacity, strength, endurance, stamina – it takes time for guys to get up to our strength standards. I'd recommend this approach.
– Rob
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QUESTION
Rob,
I recently went through the ranger prep, and the ruck pack selection prep. My training has been interrupted here and there although I stuck to the course fairly well minus the rucking, as I only have concrete here. My rucks are minimal maybe 3-5 with varying weights. My biggest concern is my running. I feel that my cardio or my legs were over worked or the programs started to high. Either way I didn't see much progression in myself. The conditions weren't the best here although the gym was well equipped but fuel selection was very limited. I'm still about 6 months out from selection. What would you recommend, for first off running, ( I did have wound that removed a small portion of lung so running over the past few years has always proved a challenge), and secondly strength and endurance, as I'm also a hard gainer for muscle. I ruck on my own either way. I'm up for any assistance. If you need more info please let me know. Also I'm heading back home from deployment soon, so fuel will no longer be an issue thank goodness. Happy Holidays.
– T
ANSWER
Couple options:
1) Do the Hypertrophy Plan in the AM: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=35
And the Running Improvement Plan in the PM: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=104
2) Do our Endurance Cycle: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=111
– Rob
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QUESTION
Rob, kudos to say I have had great success with your rat 6 strength training program,
Despite this I find that my upper body is no where near where I would like it to be, my pull ups seem to increase and decrease regularly despite training them often, I am at 6 reps which I want to increase upon by a lot
Also my push ups keep getting stuck around the mid 30 range, I'm not sure if this is to do with my upper body strength being somewhat lower than my lower body
My 1 rm max bench press is 71kg and I weigh 85 so obviously I have a lot of improving to do
Just wondering if you know any ways I can get there up and quickly? All other aspects of my fitness (leg strength, running and sit ups) are at a good standard
Sorry for it being a long one!
Regards
– H
ANSWER
Couple options you can try. Understand some guys just struggle with this – one of my lab rats, Nathan, didn't grow up bench pressing like the rest of us and has gotten stronger in the upper body, but hasn't caught up with us yet. I'd recommend our Ultimate Meathead Cycle – which will continue to train your leg strength, but also add some mass/strength to your upper body: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=79
– Rob
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QUESTION
Rob,
I've been following your programming for a while now and was thinking about integrating it into my unit's PT schedule. Do you have a complete list of the material required for the squad PT plan? I want to see if we can acquire/make everything required. I know we don't have access to the dumbbells, but I can probably find a substitute for them.
I was also considering starting them off with the body weight plan since it requires almost no equipment and we have enough pullup bars on post. Would the plan translate well to a 15-20 man element?
Thanks for everything.
– T
ANSWER
Each Squad will need the following items for the Squad PT Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=65
– 2 Pair of homemade rings from webbing and 6" PVC pieces
– 2x Tires rigged for dragging
– 2x 40# Sandbags
– 2x 60# Sandbags
– 2x 80# Sandbags
– Enough step up bench (16-19" high) space for the entire squad
– 2x 30 foot ropes for pulling and dragging
– 2x Empty Ammo Cans filled with sand to 70#
Yes on the Bodyweight Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96It would be a great place to start your guys.
– Rob
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QUESTION
Hello,
I used your GoRuck Challenge workout program and it was superb in getting me ramped up to handle everything the Cadre threw at me. I was so well off, in fact, that I was able to constantly help teammates! I was looking for a Selection plan and didn't see one. Based on the descriptions and comparison to Selection AARs I am thinking either the Ranger School or SFAS programs would fit. Do you have a specific recommendation?
Thank you!
– J
ANSWER
We recommend guys use the SFOD-Plan for GoRuck Selection – with a couple modifications. The SFOD plan includes dedicated push up and sit up work, as well as a 10 mile heavy ruck assessment and a 5-Mile Ruck-Run assessment. We recommend guys increase the plans heavy ruck assessment to 12 miles, and drop the ruck from the run. Here's the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=99
– Rob
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QUESTION
Hi Rob,
I am a 56 yo spine surgeon from Chicago with a great respect for the military.
I completed the Sealfit Korkoro Camp and the Battan Memorial March ( civilian Heavy) as well as the Mountain Man Memorial March ( civilian Heavy)
I would like to go back to the Battan next year but was wondering if you could help me train better/ harder.
How to do it ? Is there a specific program u offer I can sign up for ? Is there a program u could customize?
The Afghan program seemed like it would be a great challenge though I understand it's reserved for the military.
I would sign up for whatever u would advise .
FYI : came 22 nd in civilian at Battan and 3rd at MM.
Thank you
– S
ANSWER
We've built a training plan specifically for the Bataan Death March: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=54&cart_ID=82
– Rob
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QUESTION
Rob,
I would like to ask a couple of follow up questions from the above email. I completed your Ice Preseason sessions at Thanksgiving, then did two weeks of your body weight plan while on an exercise with the military. I would like to refine my mid season workouts a bit more. My partner (on the same plan as me) and I have a two week trip to the North East planned from 24JAN-08FEB as our main goal for ice season. After that, we will begin prepping for our alpine trip into the Alaska Range. Before we begin our spring train up, we need advice on how to balance midseason ice goals against setting conditions for spring training.
Between now and our winter ice trip, you recommended dropping sport-specific workouts back to 2x/week. What do you recommend for these workouts? How do we balance sport specific training against working on our respective weaknesses (endurance for him, strength or power for me) that might not be addressed in the sport specific workouts but which could affect our spring trip (do we just cut our losses for the season?).
Thanks much for the advice. As I have periodically sought your guidance over the last two seasons, I would be more than happy to pay your the equivalent of an hour or two's worth of lessons for your troubles.
respectfully,
– R
ANSWER
Between now and your January ice trip to the North East you should drop back into the sport-specific training for Ice Climbing – I'd recommend weeks 2-5 of the Ice Climbing Pre-Season Training Plan: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=61. Your training focus should be on grip strength. This should be more than 2 times/week – it should be full.
Then – 8 weeks out from AK, do the Expedition Ice/Mixed Training Plan: http://www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=26. This plan has sport-specific ice/mixed work, as well as step ups, leg-stuff, core, etc. work required for long approaches.
For those weeks stuffed between coming back from your January ice trip and starting your AK train up – you should work your Base Fitness focused on your "Mountain Chassis" – legs, lungs and core. The Bodyweight Plan you have would be one option. Another would be to subscribe to the Base Fitness training sessions on the site, or one of our strength plans. 357 Strength is a good option: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=74
– Rob
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QUESTION
Rob,
I purchased the bodyweight training plan from you a few months ago but struggled with the intensity and volume. I'm 19 years old, 5'9 and 170lbs and am looking to eventually apply for the army (british).
I'm just wondering if you think I would be better off purchasing the onramp program off the bat or purchasing the hypertrophy program to gain a decent amount of muscle first. I have had a knee surgery in the past so feel the hypertrophy program might also be beneficial in getting more muscle in my lower body to support my knees.
Also, what equipment is required for each program?
Thanks,
– R
ANSWER
The Hypertrophy is fairly intense, but also super effective. However, based on your size, at 170# you're bodyweight is about right. I'd recommend the On Ramp Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=87
You need a fully equipped weightroom for both programs.
– Rob
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QUESTION
Rob,
Had a couple of quick questions for you..so here it goes:
1. Diet. I understand everything you put out about diet. The only
real questions I have is about breakfast and if there are any caveats.
Is stuff like bacon, sausage, spam, etc good to go? I eat eggs like
a mother, even on cheat days but I just wanted to make sure things
like bacon with all of the "perservatives" or whatever nonsense is
good to go.
2. The upcoming endurance cycle. My unit just informed me that I had
to run a PFT in JAN because I was hurt for the previous test. I am
okay with this as my crunches and pull ups are maxed out anyway.
However, my run is alright; not awesome, but more middle of the pack
hovering around 23:00 for the 3 mile effort. Now I have purchased
your PFT plan previously and I hold it near and dear because that
program rocks and definitely brought my PFT score over 285/300. The
question about the cycle is since this PFT was brought to my attention
suddenly should I stick with the endurance cycle or start banging out
the running scheme outlined in your PFT plan? Also, if I am staying
with the operator sessions, I should stick with the running portion
vice the step-up option as well for the endurance cycle correct?
Thanks for your time and effort.
v/r,
– N
ANSWER
1) Eggs, Bacon – both good on the diet plan. Both are considered meat in my book.
2) PFT – you should drop from the Operator Sessions and follow the APFT plan training sessions. Don't assume the running in the Operator Endurance cycle will prepare you for the APFT Run – train sport-specifically for the assessment distance.
– Rob
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QUESTION
Hi rob, Ive asked you questions before, well ending the near end of deployment and ready to commit to something new, I’m burnt out on CF and started traditional lifting with no great gains or anything, I’m very interested in the bodyweight program to go to something fresh, My only question is will that program keep or even gain some balanced strength throughout the body, just asking because some bodyweight programs mainly just cardio, I will have access to a gym if needbe but live on the beach, so the minimalist approach sounds good. I’m 41 and ready to commit to something new besides xfit. I’ve read some of the reviews and it sound intense, without injuries. Thanks Happy Holidays
– J
ANSWER
Don't be fooled by "bodyweight" – this program is no joke – and hits both strength and work capacity. It will be a good break from the barbell for you. Here's the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
– Rob
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QUESTION
Hey coach,
I wanted to give you kudos for the Goruck challenge plan. I completed the challenge this past weekend. On a scale of 1-10 with 1 being surviving and a 10 being thriving, I was probably a 5. Ref the training plan, I did well on the strength training objectives, but the work capacity was rough. I scaled them back to complete. I also did not ruck (mileage) as much as the planned called for. Your plan still enabled me to complete the challenge and not be completely ineffective at the end. Had I completed the plan to the letter, I am sure my performance would have reflected this.
I wanted to see which of your plans would you recommend me follow with the following goals. I would like to continue to improve and maintain my strength while increasing my endurance/work capacity.
I am 45 yoa and in law enforcement.
Thanks in advance.
Merry Christmas,
– D
ANSWER
I'd recommend you start with our Patrol Officer Training Plan – which hits both upper body hypertrophy, lower body strength, and work capacity: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=58&cart_ID=64
– Rob
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QUESTION
Rob,
Thanks for all you do. I used your selection prep v3 (2009) to train for this past months SFAS class and was SELECTED. I definitely noticed a lot of other dudes shortcomings where your training made up the difference.
Anyway, my body took quite the beating and my feet are killing me. I want to get back into the gym after the New Year but I'm not sure where to start – re-subscribe to the Operator Sessions or work on something else? My body feels weak but not broken.
Thanks,
– P
ANSWER
Congrats!
You should start back with strength – either join the Operator Sessions and start with the most recent strength cycle or purchase one of the strength plans and start there. I'd recommned Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
– Rob
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