I am currently a contracted Army R.O.T.C. cadet at the University of Tennessee at Chattanooga(UTC).
I purchased the APFT plan. Our record pt test won't be until early to mid April. Can i weight train with this program also?If not, what program would supplement well with this one? Have a blessed new year.
Don't double up while doing this plan. Do it alone – but between now and then you could do a strength cycle. From our stuff, I'd recommend the Rat 6, or Ultimate Meathead training plans. Here's a link to all our strength plans: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55
I have purchased some of your other improvement programs and had much success and wanted to thank you for all that you do. I do have a question about your leg injury program. I have a hamstring injury that i have been dealing with for awhile now and the severity of it (whether its been torn or not) is currently being determined by a doctor. I want to purchase your plan so i do not fall out of shape while dealing with this injury but I also do not to aggravate it anymore. Would your plan help with this? If so, could you possible show me a sample workout from your plan that I could show to my doctor and physical therapist? Thanks again for all that you do.
The Leg Injury Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=57&cart_ID=51) isn't a rehab plan for your hamstring. The plan works the rest of your body around your injured limb. We've had guys on crutches and in castes do it. – Rob
5x Single Leg Push-ups
Row 150 meters or Jump Rope 1 minute (single leg)
Foam Roll Back
1) 6 rounds
4x Single Leg Box Squat to 20" Box or box at knee height (increase until hard but doable, using a dumbbell held in a goblet position or a loaded back pack)
3x floor slide
2) 6 Rounds
5x Seated Dumbbell Row, 25# (women),45#(men), increase until hard but doable
5x Bench Press, 45# (women), 75# (men), increase load rapidly until hard but doable
30x Glute Leg Lift (good leg)
3) 8 Rounds
4x Seated Mr. Spectacular – 8kg/15# (women) 12kg/25# (men), increase until hard but doable, then immediately …
2x Single Leg Burpees
I'm currently working your base fitness plan and headed off to a two month personal trip to south east Asia with no gyms around. I just bought your body weight program but was curious if you had anything else additional that might work as well. Thanks for all the help and great training programs.
The Bodyweight would be your first choice. You could double up and add the Running Improvement Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=104
I start BOLC in a little over a month and a half and during BOLC I will have an opportunity to compete for a ranger school slot against other students. The ranger pt they will have will be very intense and will include running, rucking, and other things to test our physical and mental toughness. Also, during the first week or so I will have to take an apft for record. I was wondering if I should just do the apft plan, just the ranger school plan, or a mix of both so I will be ready for both. Thanx for the help.
I'd recommend our Ruck Based Selection Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
It includes APFT work and plenty of rucking/running.
I am 44 years of age, 5' 7" and 170lbs. I am an ex Wildland Firefighter, who as since let my physical state deteriorate due to no fail but my own. I am looking to build lifelong operational, functional fitness. My employment and time outside of work is spent exploring the woods and waters.
I need a basis, foundation to work upon. I was thinking of beginning with the Bodyweight Training Program, progressing to On-Ramp Training Plan and eventually staying with the Operator Sessions. Would you recommend this progression or do you recommend another path.
Thank you. Look forward to hearing from you.
Your plan is solid. Good luck!
Also – as you get close to next year's fire season, I'd recommend you go to our mountain side and complete one of our wildland firefighter pre-season training plans. You'll find them here: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=56
I have a question regarding workouts that you sell on Militaryathlete. What is the most difficult and most physically demanding workout that you available for purchase. Is it the SFOD-D workout? If possible, could you rate the difficulty of this course on a scale of 1-10?
The SFOD-D plan is hard – but you'll end up doing a lot of the same thing every day ….. rucking. If you want a great challenge, and more variety, including swimming, do the CCT/PJ/CRO Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=92
I'm an instructor in Alaska. I'm currently training a group of guys planning on a Goruck Challenge in four months. I'm accustomed to designing my own workouts – but I've primarily trained towards different goals (usually cross training for sports climbing and bouldering.) I'm not familiar with designing training for loaded endurance work.
I looked at Goruck's 6 week plan. The gym work is too easy for my group. The rucking would be good though.
I've played with some of Goruck's regular PT -and that seems to be a good match for where we are at. I just didn't know if Goruck uses periodization. I'm curious how your plan compares? What fitness level does it assume as a starting point?
I was planning on doing a Don John 40 day style-workout to up the group's strength and then switch to endurance work before the Goruck.
I'm not familiar with GoRuck's Plan. I was initially contacted by the GoRuck folks a couple years ago – which led to the development of our plan.
My plan looks at the fitness demands of the event, and works backward from there to prepare the athlete. Our operator sessions are general fitness, and periodized, but our sport-specific training plans aren't. The GoRuck Challenge plan is laser focused on the event. The exercises/rucking, etc. deployed are used to sport-specifically prepare the athlete.
For the GoRuck events, if you don't have your guys rucking as part of their train up, you're setting them up for failure.
Fitness level of the athlete? The GoRuck Challenge is no joke – and I assume athletes who sign up for it are coming in with a pretty decent level of fitness. The plan reflects this: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=61&cart_ID=68
I read about you in Men's Journal, really taken with your approach. I wanted to know if you do custom programs for remote clients with particular training needs.
A shot in the dark, but here's my situation:
49 years old
Brazilian Jiu Jitsu hobbyist – found sport in my late 30s; 5-time international title winner 2005-7.
Want to hit competitive circuit this year again for 2 major tournaments.
Chronic lower back problems for 20 years, successfully healing from them for last two through Flexaware successor system to the Feldenkrais Method.
Weighted barbell squats, bench press and deads are reliably bad for me, no matter how strict my form.
Can do hex bar deads and dumbbell chest work (usually on a physioball), but lack any barbell squat alternative.
Want to maintain what's decent cardio and bodyweight strength – ran 6:12 mile this summer, can do 21 chin ups.
Would like to get faster and more explosively strong for standup work (shooting on, throwing opponents).
Premium on training efficiency and injury avoidance – young kids and business ownership.
Seems like you train more able-bodied, younger athletes focused on different sports than I play in suburban, Washington DC, but I thought I'd give it a shot with this email.
Thanks for reading. I'd welcome any thoughts you have.
I don't have anything perfect for you. To increase your speed, strength and power, best would be to use loading to get your legs/core stronger, – but your back makes that difficulty with one of my current barbell/weight-focused training plans.
Cardio – your MMA work is the best place to train cardio for your comps. The more sport-specifically you can train your heart and lungs for this, the better.
From my stuff – I'd recommend our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
Don't be fooled by "bodyweight" – this plan is no joke. It will give your training some focus, will increase your lower body and core strength, and with your current fitness level, you can likely double it up with your mat work.
I am just finishing up the last workout from the on-ramp program (which was
great by the way), but have a bit of a dilemma. I want to start the
operator sessions now but I will be on leave for almost 2 weeks and will be
traveling around frequently and having to make it to a gym everywhere I go
will make completing the operator sessions difficult. My initial thought
was to complete the body weight program by the end of this month and then
jump into the operator sessions. What do you think about this? Also, I
have really started to enjoy running, but with the on-ramp was only running
once a week which was kind of a bummer. Would completing the run
improvement and body weight plan (or whichever program you recommend) be too
much at the same time? Thanks for your help!
Do the bodyweight plan alone for a couple weeks: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
If you are recovering, you can then add in the Run Improvement: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=104
Wanting to move over to MA style training and ready to hit the Order Now button but need your opinion first.
I’ve laid off training for the past 6 months due to some moving around and lack of solid excuses. Where should I start… On Ramp or Bodyweight? Prior to my break, I trained exclusively bodyweight with a few weight vest & KB exercises mixed in for added weight. Also wanting to add in the 4 Week Run Improvement simultaneously.
Also, would you consider your Endurance Plan a mini version of the Ruck Based Selection?
Looking forward to joining up!
1) OnRamp. Start there, don't add in the Running Plan. You're going to be sore as fuck at first.
2) No – the Ruck Plan is much, much more intense.
I am writing to see what the best program is for me going into SFAS. A little about me, I have been in the Minnesota National Guards recon sniper unit for about 3 years now, I have been an avid crossfit member for about a year and I am going active with an 18x contract in April. I tripped upon your website about a month ago and was very intrigued. I was wondering with the ruck based program would be the best fit for me and pre SFAS. Thank you for your feedback.
Several have used our Ruck Based Selection Program successfully for SFAS: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
I work in law enforcement and had heard rumors that MA was going to begin pushing out a line of programming specific to law enforcement. I am currently benefiting from Atomic Athlete, but the membership is about to expire and I am looking at other options. I was wondering if there was any truth to this rumor.
Thanks very much,
Yes – I'm getting the site up …. leathlete.com – and hope to have it going within the next week or so. We're just waiting on some technical stuff.
I recently purchased your run improvement plan and intend on beginning it next Monday. My question is fairly long and detailed, so I understand if you’re too busy to read and answer it over a $25 sale.
I’m 33 yo, 5’10” and around 190 lbs or so. My weight has stayed pretty much the same since I left the army back in ’06, when I was running a 13:10 2 mile, and an 8 min/mile 10 miler. My strength has always been my strength (pun). I have no problem meeting your strength standards, even when I was a better runner. I don’t take any supplements and eat close enough to paleo (I do dairy and will put some sugar in my coffee).
Since leaving the army I’ve focused more on sprints and weights – until a knee injury. After surgery and not allowing proper recovery and then a second surgery (when I finally learned the importance of recovery) I have rebuilt much of my lower body strength and sprint speed (although still not quite back at my peak). And I work at a desk now – I work out for the pleasure and the addiction now.
My endurance has suffered and only recently have I gotten back into it, with a few small runs each week – either 2 or 3 per week. Right now my 2 mile is right around 15 min. My 1 mile is around 6 minutes if I’m laying it all out.
My younger brother is graduating Boot Camp at the end of this month and is running a sub 21 minute 3 mile… My goal is to at least keep him in site when I visit him during his 10 days leave in a little more than 4 weeks from now – plus, military athletes are what I look to model my fitness after – one must be prepared for the zombies or the communist paratroopers; or lord willing, both at the same time.
To do this run improvement plan, I’ll have to alter my typical workout schedule and this alteration is what I’m looking for guidance in.
Typical workout week:
Mondays: Morning swim followed by pull up bar work (pull ups and sit ups or muscled ups) and HSPU’s or pushups, afternoon Military Press, with weighted pull ups, then incline presses with weighted rows. Maybe an evening session of sledgehammers and arms and abs.
Tuesdays: Morning run – maybe a few sprints. Evening squats (alternating between Front and back weekly), with reverse crunches on a decline bench and some neck work. Then a few rounds of other misc lower body junk which may include plyo, sprints, leg curls, deadlifts, etc – it varies.
Wednesday: morning swim – active recovery
Thursday: morning swim followed by a few abs, pull ups & pushups. Afternoon bench press and weighted pull ups. Then maybe a few rounds of some other press left (narrows, wide grip, etc) and rows. Evening abs and arms, etc.
Friday: either morning sprints (10 sprints around 170m) Morning Bleachers (I could explain these in more detail, but they suck balls and each set can take between 2 and 3 minutes), then evening cleans and snatches with a little ab and neck work, then either a little metcon or hard 1 mile run followed by a little plyo or short sprints.
Sunday: 2 or 3 mile run with baby stroller push
I don’t have the time or the capacity to do all of the above an your run plan, so I am going to focus on your run plan these next 4 weeks.
Monday: morning light swim only. Afternoon, mil press, inclines, pull ups and rows as typical. Evening run plan.
Tuesday: Do squats, reverse crunches and neck work in the morning. Either stopping with a few rounds of that or tossing in a supplemental leg work. Evening Run plan.
Wednesday – still probably do light swimming
Thursday – morning light swim only. Afternoon, bench press, narrows, pull ups and rows as typical. Evening run plan.
Fridays… this is the real hard one. I’ve had a Friday run partner since leaving the army. The dude is 57 and doesn’t like change and certainly won’t be up for an 8 mile run. Would running the bleacher be alright in the morning, then my snatches and cleans followed by the 8 miler in the evenings work alright, or do you think that’s overdoing it?
Is the whole proposition okay, or should I make more radical changes? And again, if you're not comfortable commenting on this or just don't have the time, i understand.
1) Keep your lower body lifting heavy and low volume. 8×3, 6×4, 5×5. Don't do high rep leg lifting. Your upper body lifting and swimming don't matter
2) If you're going to lift legs, lift them before you run. Lift in the am, run in the pm
3) Fridays – run with your buddy, and move the run plan up – skip the plan's wednesday rest day. Do your 8 mile on Thursday.