QUESTION
Rob,
I found your web site while doing some research on fitness programs. Let me explain; I am a 58 year old High school P.E. teacher/wrestling, golf coach. I WAS in shape about two years ago. But for too many bad reasons I have not worked out. I am 6'2 240 pounds, 38" waist.resting heart rate 60.Near as I judge I need to loose 35- 40 pounds. I need to be a great example to the kids. I watched the video on nutrition and will follow that plan. (6 days on one day cheat) I have no limitations medically. My goal is to celebrate my birthday May 30, 2014 with a great physical exam. Can you offer any suggestions?
Thanks for the consideration,
– J
ANSWER
I'm sorry, but I'm not sure I have anything for you. From what we have, the On Ramp Training Plan is where I would point you: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=87
– Rob
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QUESTION
Rob,
I'm currently in the pipeline for navy EOD. As I'm progressing through school I'm getting closer to the phase where a big emphasis is put in "operator fitness." Many of the cadre have followed your programming. I want to be ready. I've been lifting with a lot regularity but I don't meet your programs strength standards. Do I need to be at those numbers before starting your program or can I start in hopes of working up to those numbers?
Also, I'm curious on how you teach nutrition for your "lab rats" going through this programming so I can perform and not over do it and get too heavy.
On top of weight training they do in that phase we run and ruck constantly and swim and dive. So any help would be very beneficial. Thank you in advance.
– B
ANSWER
No. You don't need to be at the strength standards to begin the Operator Sessions. Jump in.
Diet – See below from the FAQ on the site:
WHAT ABOUT NUTRITION?
Our view of nutrition is contrary to most. First, we find the goal of proper nutrition can be and is used as an excuse not to train hard. There are many people with great diets who are severely deconditioned. Likewise, there are many people who have terrible diets, but are very fit.
We do believe that a bad diet will limit and hinder your fitness. Eat well, train hard, get plenty of sleep, and you'll make great gains. It's an element of your training.
Second, proper nutrition is intuitive, it isn't rocket science. You know when you're eating junk.
Third, we believe strict, onerous diets are not sustainable over the long run. And we're in it for the long run.
Finally, "event" nutrition is different from daily nutrition. If you have a long run, big climb, or tactical mission ahead, carbo load or you'll likely bonk.
Here's our Nutritional Guideline:
6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water. Don't eat carbs (bread, spuds, rice) or sugar.
1 Day a Week: Cheat like a mother! Beer, pizza, ice cream – you name it! We've found you can't eat clean over the long term without cheating. We've also found the longer you stick to this diet, the less you'll "cheat" on your cheat days, and the more cheating will hurt you – i.e. stomach ache, gas, etc.
– Rob
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QUESTION
Rob,
I saw that you programed foam rolling into your operator sessions. Did you find any benefit from the rolling?
– R
ANSWER
I've always been doubtful of foam rolling – but wanted to give it a concentrated try. My athletes all seemed to like it, but other than making them feel better, I'm not sure there was any other benefit. We've moved away from the concentration.
– Rob
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QUESTION
In your Q&A you often mention “ideal” weight/height ratios for tactical/military athletes.
I assume these are based on your experience and observation, but can you elaborate a bit further?
In our group here in Italy most of the guys are between 5’8” and 5’9” (173-175 cm): what would be a range of ideal weights for us (most are law enforcement, military of active duty/volunteer first responders)?
Thanks again
– R
ANSWER
Mostly comes from experience.
It seems there are two groups on either end.
Some guys come to our stuff with a strong endurance background. They can run distance super well, but are but aren't strong enough. They are skinny, and light, but weak.
On the other end are guys who body build in the gym. They come to the program strong, but can't run – partly because they are carrying too much mass around – they are too heavy. This is assuming they are not just fat.
For guys your size – 5'8", 5'9" – I'd like to see 170-180 pounds. This seems about right.
– Rob
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QUESTION
I was referred to your website by a good friend of mine and former SWCC. He has purchased many of your fitness programs, and he recommended I contact you to find one that works for me as well.
I am in the application process for Marine Corps OCS (OCC, the twelve week course), and my physical fitness is not up to par for the challenges that wait there. I am currently running a 260 PFT at high altitude (I live in Colorado), 16 pullups 100 sit-ups and a 21:30 3-mile. My final PFT before selection is in the end of June, 2014.
I checked out the programs you have available and I didn't see anything that had similar aims such as for Marine Corps OCS. Do you have a program recommendation for me in the time frame that I have?
Thank you very much for your time!
– T
ANSWER
I'd recommend you start with our Marine PFT Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=31
Then complete a strength cycle. Rat 6 is a good choice: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
Finally, use the Ruck-Based Selection Training Plan going into OCS: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45 This will be overkill, but that's alright.
Good luck! I'm jealous!!
– Rob
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QUESTION
Mr. Shaul,
I have made the decision to enlist in the Army this summer, or shortly after, with intention of going into the 18 X-Ray Program. My education and training thus far have been in firefighting. So, while I have a base level of fitness it is nowhere near the standards expected of the individuals considered for Selection. I have bought a number of your plans such as the Bodyweight, On-Ramp, Ruck-based Selection, and Run Improvement plans, as well as several other plans as an investment for goals down the road. My question is this:
-What logical series of plans, that I have or otherwise, will build up my strength, conditioning, and durability for SFAS and beyond?
This is under the assumption that I would have to build everything from the ground up in six months to a year (longer if necessary). I have some exposure to rucking (training for and completion of a GORUCK Challenge). Also, what can I do to maintain my strength and conditioning when desired levels are reached? This is all sounds like a mouthful but any input would be greatly appreciated, thank you for all your hard work.
Thanks,
-D
ANSWER
Start with the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96, then move to the Afghanistan Pre-Deployment Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=83.
Then regroup and hopefully you'll have a better idea what awaits on the other side of Boot Camp.
– Rob
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QUESTION
Rob,
I have been following the operator sessions via militaryathlete for about a year (with some off time here and there) and have completed the on ramp and skinny guy programs as well. Now I see you rolled out LEAthlete and I'm trying to find what's best for me.
I am a special agent with the US Forest Service covering all of California. I have a speciality role in covert technologies and work full time in this capacity assisting our regions investigations. Most of our national forest land is rather remote and austere and I tend to work alone about 90% of my time in the middle of nowhere.
I'm 5'8" and 160 or so. I haven't had huge gains on relative strength, rather noticing it going up a bit as I go. I figured its a slow and steady thing after reading your points of muscle strength as it relates to age and how long you've been at a certain level (paraphrasing that a bit much, but roughly I haven't been strong over a long period of time). I'm 38 and before your program I had been a home gym crossfit guy since 2005. I plateaued at some point and your workouts have started to push me up above that now.
That said, I like the more military focused workouts as I can find myself humping tech gear and field gear and weapons way up into the forest, and think there is a correlation there. Would it make sense to check out the LE focused programming though? I can have long days behind the wheel of a car headed from one forest too another, mixed with all kinds of stuff in between ranging from desk work to surveillance LRRP type activities.
Interested in your thoughts,
– T
ANSWER
One of the main differences between the programs (military and LE) is loading, endurance and rucking. I general, the LE plans won't have loaded rucks, or much endurance work – these aren't in the job description for most LE guys. But this is different for you. I'd probably recommend you stick with the Operator Sessions.
– Rob
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QUESTION
Coach
I have been a subscriber to the operator sessions for the past year. I have also done sport specific programs from Mountain Athlete which I enjoyed. I served in the Marine Corps Infantry for 4 years and am now a Full Time Firefighter/Paramedic. My hobbies include rock climbing and mountaineering. With my brief bio out of the way my question is this; With my year subscription up, do you think I am best served to continue on with the mil athlete operator sessions or would the LE athlete side better suit me? I have a fully equipped gym to train in and I have the extra equipment used in mil athlete (Alice pack, 40, 60, and 80 pound sandbags, and 25 pound vest). I vastly enjoyed the operator sessions but I am not opposed to trying out LE athlete if it is more suited for my current fitness demands. Your input is greatly appreciated and thanks for all you do.
J
ANSWER
I'm still working through my thinking on the LE sessions, but in general these don't have the loaded, rucking and endurance work of the Operator Sessions – most LE guys don't need this. This allows me to focus more on strength, power, work cap, and hypertrophy.
I'm thinking the SWAT/STR Sessions might be a closer fit to your job as a firefighter/paramedic than the Operator sessions.
– Rob
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QUESTION
Good Morning Rob,
I am in the Marine Corps and looking to lat move to Recon or MARSOC in 2016. I am currently in Kathmandu, Nepal on MSG Duty and have limited access to a pool. Which of the training plans would be best for me since recon and MARSOC preps require pools. And do you recommend a medium or large ruck? And what kind (alice, molle, etc)?
– D
ANSWER
A couple options for plans now. If your fitness is suspect, I'd start our stuff with the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
This plan will build some great strength, and lay a good foundation moving forward.
If you're fit, A good plan for you to do now, given your current location, is our Ruck Based Selection Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
Ruck? We use medium, ALICE packs and love them.
– Rob
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QUESTION
Rob,
I'm joining the TX ANG to be a rated ALO in an ASOS after a few year break in service as an active duty pilot. I currently work for an airline in my primary job and have several days off a week at home. On the road I typically work out, but am limited a lot of times to what the hotel gyms have or go out and just run, plus do some basic body weight exercises. I've completed several half ironman races and did a full Ironman since I separated from active duty, and have a good cardio base, but IM training certainly doesn't build a lot of explosive strength.
Even though I won't be required to do the PAST test as a rated ALO, I don't want to show up in a few months and be "that guy." I really want to build more functional strength and hit the ground running. I expect to start drilling in 3 to 4 months. I have a fine cardio base swim/bike/run wise, but really lack the strength to be quite honest. Would you recommend starting operator sessions for me, or something different? Thanks for your time.
– R
ANSWER
I'd start with the bodyweight training plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
– It's no joke, build's strength, and you can do it traveling.
Follow it with the 357 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=69
– Rob
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QUESTIONS
Hey Rob,
I am almost done with your bodyweight workout plan (which kicks my ass everytime). This is the first of your workouts that i have used and I'm pretty much hooked. I eventually want to go to Special Operations Aviation Regiment (Airborne) Selection and hopefully become a "Night Stalker", but that is not going to happen anytime within the next year, so for now I just want to get fitter and just better all around. I just bought the on-ramp program just so that i could have it just incase I wanted to do it next or at some point. What I want to know is since I'm still in the middle of week 3 of your bodyweight program, which program of yours should I do next once I'm done, it's ok with me if it's not the on-ramp program. I just want to get better so anything that you suggest I will try because I'm pretty sure that it will only make me better. Thanks.
– A
ANSWER
First – do one of the strength plans. Rat 6 is a good start: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
Then move to an Operator Sessions subscription.
– Rob
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QUESTION
Rob, I recently recovered from a high ankle sprain, and Im getting ready to attend the USMC Basic Reconnaissance Course, which for me the date I report is 30 March 2014. From now I've got exactly 8 weeks. However, I am going to pre-sniper on 24 February until 14 March, which limits the time that I have to prepare for BRC. However, I was informed that going to pre-sniper would help me prepare for BRC regardless. I would like to know what your opining is about this timeframe and how I could best approach t. Also, it is very hard to gain access to an O-Course unless it is scheduled by my unit, do you know a way that I may be able to substitute some of the O-Course sessions outlined in BRC Training Plan, which I had previously purchased. Again, thank you for your help.
– J
ANSWER
I'd recommend working through the BRC plan until your Pre-Sniper course. You don't have control there, so don't worry about it.
O-Course – not sure what to tell you there – because "figuring out" technique is a huge part of performance. I'm guessing from a fitness level, one "hole" which could trip you up is pulling strength and grip. A great exercise for both is rope climbs.
Sounds like you've got an exciting few months ahead! Embrace it!! I'm 45, and jealous!!
– Rob
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QUESTION
Hi Rob-
I've been doing the Operator Sessions in the morning and your Swim Improvement plan in the afternoon and I've been getting awesome results. I'm looking to earn a SEAL contract so my thought was that next I'd complete the Navy PST plan. My question is whether I should keep doing the Operator Sessions in the AM and do the PST plan in the PM, or if the PST plan should stand alone.
Thanks!
– L
ANSWER
Take a break from the Operator Sessions and concentrate on the NAVY PST Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=95
– Rob
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QUESTION
Hi Rob,
I wanted to send an update regarding my current progress on your products as well as ask a follow-up question on where to continue after this.
I am 4 weeks into the APFT plan and seeing great results. I emailed you about this a month ago regarding preparation for a National Guard SF tryout. My numbers are coming up constantly, especially in the run which is quite encouraging. It is nice to be hitting goal paces again. The interval programming is very intelligent and I thank you for it.
My question is where to go from here. I was going to be able to run the program right up to the tryout but that appears it may not be the case now due to a myriad of reasons. My question is kind of disjointed if you do not mind. I am pursuing many different active duty options currently, ranging from Army Infantry Officer(and Ranger) to USAF Special Tactics Officer and Special Forces soldier. What I am trying to ask is, which military athlete program offers the best chance to be equally prepared for any of these endeavors? I ask mainly because I am not in a position to purchase the monthly membership and need a program I can repeat for the foreseeable future. So basically I am trying to see if there is a program that offers all the benefits (barbell strength, bodyweight endurance, running, rucking, swimming and smoke sessions) while carrying over to a number of potential career opportunities.
Thank you for your time Rob. Apologies for the long email I am just trying to be thorough. If the next step with Military Athlete is as good as the first then I am excited for what is to come.
Respectfully,
– B
ANSWER
There's a difference between preparing to have a career in one of these fields, and preparing for selection to one of these units. Our sport-specific selection programs are super intense, and designed to be completed directly before the selection – not repeated over and over. Do one of these programs once, and you'll know why.
You're best option is to subscribe to the Operator Sessions, do these until you know your selection, get the sport-specific selection plan for that unit, and complete it right before selection. I understand you're not interested in this.
The closest thing I have to what you do want is our Ranger School Prep Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=53&cart_ID=60
– Rob
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QUESTION
Hi Rob,
I am getting ready to start you training plan, Hypertrophy for skinny guys, and would like to also incorporate your four week running improvement training plan into my days as a second workout. How do you suggest that I best do this?
Thank you,
– S
ANSWER
Lift in the AM, run in the PM. Try to lift before you run.
Don't discount the Hypertrophy Plan – the volume on your legs is high. You're going to be sore as hell….
– R