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QUESTION
Rob,
Great site, been following you off and on for awhile. Would like your suggestions on a proper program or programs. I'm 38 years old, 5'11" 188lbs, a father of two, a corrections officer and a tactical officer on the Emergency Response Team. I've been doing traditional martial arts for 20 years along with other sports, mud runs etc… With time being limited, I am having difficulty splitting the needs of a corrections/tactical officer and the martial arts. While there is some cross over, there are aspects that are detrimental to the other, i.e. loose speed and flexibility for strength and power. I've had decent success in the past developing my own programming (thanks to sites like yours and others) but have hit a wall. I would like a more refined program to follow as opposed to "winging it" and hope I get lucky. I have access to a gym, home made equipment (sandbags), proficient in Kettlebells(with different sets of lbs), body weight, heavy bag and JS bands. What programs would you suggest that would be most beneficial.
Thanks,
– D
ANSWER
My response to guys in your situation is training for your job takes priority over training for your sport. This can be a bigger issue for endurance athletes who are also LE/Military professionals. In pursuit of their sport they'll lose the strength and power and speed they should have for their work.
I feel LE and Military professionals are power and speed athletes. When things are most dangerous (i.e. firefight) your ability to move fast and powerfully can save you or your teammates lives.
This doesn't mean you have to stop MMA. Just keep your eye on the ball.
I'd recommend our Patrol Officer Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=58&cart_ID=64) as a place to start our stuff. This month I'll start programming specifically for LE Athletes at LEathlete.com – I've had dozens of requests.
– Rob
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QUESTION
Rob,
Two questions for you. First, do you have a program you'd recommend to prep for a selection comprised of bodyweight work capacity grinders, runs and range fitness events? Basically bodyweight grinder, run of distances from 1 to 5 miles, grinder, range event repeating. I wouldn't be adverse to incorporating some swimming and/or rucking to the workout to diversify and prepare for any unknowns.
Second, I came across the five sessions from the Range Fitness Challenge. Do you offer a collection of MA Range Fitness events for sale or are those five what's available?
As always, your guidance is greatly appreciated and has been a great help so far.
Thanks,
– A
ANSWER
I'd recommend our Bodyweight Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
It includes some running, but you'd want to add in some more. You should also add in some rucking.
Range Fitness – I'm currently designing my first Range Fitness training plan – which inlcudes events, plus the fundamental work (dry fire, ball and dummy, etc.) which we found is needed to improve on the events. We found just doing the events themselves, only got us so far.
I hope to have this first plan done this month.
– Rob
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QUESTION
Hi Rob,
If you had 8 weeks to prepare to a National Guard Special Forces Readiness Evaluation, consisting of:
1. APFT-Minimum score of 240
2. 50m swim test
3. Pullup test and/or obstacle course
4. Ruck of indeterminate distance with a 55 lb ruck
5. General physical events (smoke sessions)
What Military Athlete product would you recommend to prepare for this? For myself, the swimming, pullups and rucking are not too big of a deal, however embarrassingly enough all my APFT numbers are terrible. I looked at either the BCT plan or the APFT plan and adding two rucks a week, one short/fast and one long/slower. I don't know how intense the rucking is in the BCT plan. I wanted to reach out to the source and get your recommendation before picking a plan to purchase. Thanks Rob for your time and your great site. Take care.
Respectfully,
– B
ANSWER
I'd recommend our Ruck Based Selection Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
This plan includes focused APFT work, smoke sessions, running and rucking. But beware – it's no joke, and if you're having problems with the APFT now, I'm not sure you could complete it.
A better option would be to complete our APFT Plan for 4 weeks (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=30) , with additional rucking 2-4 days/week.
Then, based on your progress, consider the Ruck Plan for the final 4 weeks you've got of prep.
– Rob
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QUESTION
Rob,
I'm needing a program to help me prepare for SFAS. I'm also confuting "SF" pt with the SF recruiting office at my base but i want to do more.
Thank you,
– K
ANSWER
Several have use our Ruck Based Selection Plan successfully for SFAS. Here's the link to purchase the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
– Rob
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QUESTION
Rob,
Question about the lower back program. A little back ground first. I injured myself while working out. I took a day of, and the next day started the lower back program without any issues. I'm concurrently doing physical therapy, receiving chiropractic treatment, and your lower back program. Bottom-line with your program, it's keeping my in the gym and keeping my active while receiving treatment. I'm a believer that the worst thing I could do now would be to stop training completely. Thanks for putting the program together together. I'm certain I'll be more durable when complete.
1. I'm able to do moderate running. With respect to programming, is it suitable to running with the pack instead of walk?
2. Also, I'd like to incorporate get-ups for core stability. I want to keep flexibility and develop my core strength through that full range of motion – I enjoy get-ups. Where in the program (on what training days) do you think I should add this type of training? Or do you recommend not doing it?
I suppose the intent with any of the above is only doing what I comfortable doing while recovering.
Thanks, Rob!
SF,
– K
ANSWER
1) I'm getting two different stories from you … your back is serious enough that you're seeing a PT and Chiropractor at the same time, yet you can still run with a pack? If it's serious enough to see a PT, no, you shouldn't be running with a pack.
2) No on get ups. See above.
Don't push it. Be patient.
– Rob
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ANSWER
Certainly you can double up. I'd recommend either doing 2-a-days (Run in the am, climbing session in the pm), or completing all the climbing sessions in order, but just running 3 days/week, do a climbing session 3 days/week, and take one day total rest.
– Rob
QUESTION
Rob,
Good evening! I've been a long time fan and follower of your website and recently purchased your pre-climbing season program to do some more sport-specific training in the build up to a trip to Red Rock in March. I normally run three days/week or so ( 1 long, 1 hard, 1 easy) and do not want to lose my cardio base while following the climbing program. I was wondering if you had any ideas about how best to supplement the program. Up until now I've been following your in-season program for endurance athletes, and while I'm psyched to get strong for climbing I don't want to lose my endurance gains (nor do I want to overtrain). Would you suggest doing the program in order, but building in running-only days and still only training 5 days/week ? I plan on following your mountain guide fitness after this 6-week session as it seems to address both the cardio and climbing facets…Thanks in advance for any suggestions you can provide, and thanks for doing what ya'll do!
Cheers,
Mike
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QUESTION
Rob,
I've been looking around on your website for a while and am really interested in trying out your operator sessions, but I know I am not strong enough to complete operator ugly. My 1RM on bench is 160 and back squat is 170. I'm trying to prepare for IBOLC followed by Ranger School and my endurance level right now is great. Do you think I should start the operator sessions now and scale down the weights as needed or would you recommend a solely strength program to work up to operator session levels of strength? Sorry if this has been answered before. I tried to find a similar question and couldn't. Thanks for your help.
Best,
C
ANSWER
Start with our Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
– Rob
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QUESTION
I'm cross training into the USAF's SERE Specialist career field in about 9 months and really want to go in as prepared as possible.
Where should I start with your programs? Currently I train 5 days a week to include strength training/running/rucking/calisthenics. (Get my workout sessions from the GORUCK website at the moment)
Would the Ruck Based Selection program be best? Or would jumping into the Operator Sessions be a better fit?
Really looking to push myself physically and mentally these next 9 months, any feedback would be appreciated.
Thank you.
– W
ANSWER
Between now and 10 weeks out from SERE, I'd recommend the Operator Sessions.
10 weeks out you'll want to cancel your subscription and purchase/complete the Ruck Based Selection Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
– Rob
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QUESTION
Hello,
My name is Ken I am an Infantryman in the National Guard where we do quite a bit of rucking recon and boat ops. I was wondering as to which workout program would be best for me. Im just getting over pnuemonia and haven't worked out in a few months. Im looking for a build up program to get me back in shape and could possibly help get rid shin splints when I run. Also looking to try out for a Spec Ops unit when my contract is over at the end of next year. I am debating between SEALs, Marine Recon or AF Combat Controller. Which plans would help me build the physical and mental fitness to perform at my peak?
Thanks in advance,
– K
ANSWER
A good place to start with our stuff is our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
– Rob
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QUESTION
Mr. Shaul,
I just purchased 320lbs (365 w/ bar) of metal weights and a rack capable of pull-ups and dips. I also have adjustable dumbbell weights. Once I finish your bodyweight program to get my body acclaimed to this style of workouts again (Wendler for a year). Which program would I would be able to complete or will this be enough for your operator sessions? I understand I will not be able to drop these weights and not opposed to making things work. I am a former grunt turned Crossfit instructor turned to Wendler. I have also read all of your Q & A as to try and not have a repeat question. I understand which program to choose according to my fitness level and I am not training for any school or event. I have read your equipment list for a home gym and I will be adding pieces as time goes by. I really wish I know about this site when I was in the ole Corps. Thank you for your time.
– H
ANSWER
Add some sandbags, (60 & 80#) and a weight vest, and you'd have about all you'd need for the Operator Sessions.
– Rob
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QUESTION
Rob,
A buddy of mine suggested that I check out the Military Athlete programs. I am currently preparing for BUD/S, but I have yet to receive a contract and ship date. I already have a couple good PST scores under my belt, but I am waiting on BUMED to approve a waiver. My NSW Scout is telling me that it could take 2-3 months for approval before my scores are entered into the draft.
When I receive a contract and ship date, I plan on using the Military Athlete BUD/S Training Program as a lead up, but I don't want to start now if I'm around 6-7 months from shipping. I played college lacrosse, and I had been training at a Crossfit gym after graduation until I dropped it about 6 months ago to join a gym with pool access. I still have all of the equipment I need for CF workouts, so I kind of bounce around between SOF WOD's, CF, and CF Football in the evenings(similar to someone else on your website), while getting my swim and runs taken care of in the mornings.
My question to you is – Can I incorporate swimming, running and rucking in the Military Athlete for Crossfitters program? Or should I start the BUD/S training program now and complete it a couple times prior to shipment?
Any help would be appreciated.
Thanks,
– A
ANSWER
Yes – you could incorporate swimming into the Military Athlete for CrossFitters Plan. I'd recommend you do 2-a-days, gym train in the am, swim in the pm.
You'd want to do the BUD/s plan directly before your ship date.
– Rob
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