QUESTION
Rob,
I just started your Operator Sessions recently and was using the CrossFit gym I'm a member of as my training location. I thought I had been cleared to go ahead and start using your programming there, but I'm catching BS from people and am weighing my options now.
Do you have any affiliate gyms or trainers in San Francisco, or maybe even know of athletes here that follow your programming?
Also, I will eventually be using your Ruck Based Selection Training Program- can you tell me what kind of time commitment it calls for? I have a guaranteed shot at SFAS, but my contract is with the ARNG so I'm still working my regular M-F job for now. Hopefully I'll have the time available to follow it.
Regards,
– N
ANSWER
Sorry – can't help with SF gyms. You may want to find a CF with open gym time.
Ruck Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45) – huge committment. Multiple 2-a-days, and long Saturday events: 4-12 hours.
– Rob
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QUESTION
Hello rob,
Let me start by saying that I'm 100% satisfied with the pre-afghan deployment workout, it has given me all the strength and stamina I need for work. You really know how to train people and us soldiers!
That being said I have a new challenge coming up, I need to prepare for an infiltration and recon training course where I'll be doing 6-8 km marches (in the mountains) with backpacks of 30-50 kg, and after the marches I'll be doing a lot of digging and wood cutting (to make my camouflaged area of observation).
Got a workout guide for me?
Good day and thank you
– J
French Foreign Legion
ANSWER
I don't have the perfect plan for you.
Best Option: Repeat the Afghanistan Pre-Deployment Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=83
Another Option: Ranger School Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
– Rob
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QUESTION
Hi Rob.
I need some help to select the best program for my needs.
I'm an age group Triathlete who averages between 12 to 15 hrs
of workouts a week (swim/bike/run/lift) on the low end and up to 20 on the top end.
I will be joining the service soon (3 months) with the prospect of going into airborne and ranger school or Para-rescue.
I have no ruck marching experience and i am familiar with PT sessions but they're not my weekly bread and butter.
I was wondering what are the difference between you SFOD delta selection training plan and your ruck based selection training program and which (other if it applies) would you think would serve me best.
I'm looking for something that covers for 8-12 weeks; prepares me for the adjustment from civilian to Military training style; and would put me in the top 10 of my class (APFT, PT, Rucking etc.)
Thanks in advance
– B
ANSWER
I'd recommend the Ruck Based Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
Duration (8 weeks) is right, it includes focused APFT work and rucking, plus "smoker" work cap sessions.
– Rob
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QUESTION
Hey rob, I'm a police officer in Canada and I've just finished our Emergency Response Teams one week selection (our forces SWAT). It consisted of short/long distance running, rucking, swimming, high intensity interval training, combat stress shooting etc, no different than any other selection process really. I have been training CrossFit for almost 2 years, last 5-6 months have been CrossFit football with an added long distance run per week. I felt my strength was there but had some issue with the distance volume (IT band, feet). At this point I've been selected for our phase 2 which gets us familiar with the new firearms and cqb. Our national assaulters course (2 months in duration) begins April 21st which will consist of similar pt as selections however the volume will be lower. I'm trying to heal up IT syndrome and some tendinitis I developed on selection. I am wondering what program you recommend for the basic assaulters course given the demands and time frame to when the course starts?
Thanks,
– W
ANSWER
We just started programming for LE guys, and from what I do have I'd recommend our FBI HRT Selection training plan: http://leathlete.com/page.php?page_ID=12&cart_category_ID=64&&cart_ID=115
This plan includes a 5-mile Ruck Assessment and a short swim. These may or may not be a part of your course – if not, substitute an IBA run for the ruck, and drop the swim from the plan.
– Rob
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QUESTION
Rob,
Love the programming! I've been doing it for about 3 solid weeks now and am not bored and am seeing gains.
I'm sure it's somewhere on the site, but I couldn't find it. What are your recommendations for substitutes if we do not have a sandbag? I've work out in a fully kitted crossfit type gym, with all the bars, bumpers, and kettlebells one could want. However, since I'm the only one there doing your programming, there are no sandbags.
In the long run, I'll probably end up making some. But in the meantime, do you have a replacement suggestion?
Thanks,
– D
ANSWER
There's no good substitute. Most guys build their own and bring it to the gym. Some try to hold a dumbbell or kettlebell to their chest, but that's pretty terrible.
– Rob
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QUESTION
Rob,
I am a National Guard soldier whom is having trouble with my pushups on the PT. The SGT. informed me about Military Athlete. He said there is a program that we can buy to better perform. I'm not sure which program would fit me best. I really like the sit ups and the run. The pushups are not my best event.
I have already graduated basic training. I went to Fort Jackson. I look forward to attending Officer Candidate School in April.
Thanks,
– P
ANSWER
Start with our APFT Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=30
– Rob
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QUESTION
Mr. Shaul,
Good evening, I am currently finishing up the last week of the body weight program (that first week was humbling and I thank you for it) and looking to start another plan immediately. I feel the next logical step for myself would to be focus on some strength training in order to jump into your operator sessions after.
I am hoping you could give me some guidance on what strength plan you feel could work best. I am 33 years old, 5'6" and 160lbs and in fairly good shape but there is always room for improvement. I am not a operator or a "door kicker", just a guy who likes to train hard and wants to maintain a high level of functional fitness. I prefer to train 5 days a week and prefer to train alone. Ideally I would like a plan that is not completely focused on free weights and getting "big". I am currently stationed up north in Alaska so training outside is not always a option in the winter months. Any thoughts or suggestions you have would be greatly appreciated. Thank you for all that you and your team do.
– J
ANSWER
Start with 357 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=69
– Rob
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QUESTION
I'm working towards selection for ISA. Due to the heavy rucking involved would you recommend your Ruck-Based Selection Training Program or your SFOD-D selection train up? Thanks
– D
ANSWER
Several have use the Ruck Based Selection Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45) successfully for ISA. I recommend it.
– Rob
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QUESTION
Rob,
Wanted to seek your input.
First off, completed another APFT two weeks ago and scored my ninth 300+ in a row. Sticking to your plan and understanding how to train has made a world of difference.
I have recently PCS’d to Fort Leavenworth to attend CGSOC. This will be year long academic environment with varying demands. My concern is that my normal rhythm which supported the operator sessions is now significantly impacted. With the class schedule, I am limited to roughly 45-60 of “workout time” in the morning.
Our gym we joined has the majority of the familiar equipment necessary to complete most sessions. I don’t want to fall into the rut that so many other officers do here and not keep a routine.
Clearly with a compressed workout schedule my ability to stick to a operator cycle is going to be challenging.
Thoughts/comments/recommendations going forward.
Thanks.
Regards,
– J
ANSWER
Busy Operator Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=112
Sessions are designed to be 45 minutes.
– Rob
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