QUESTION
Rob,
I'm currently in the process of joining the british infantry. The fitness tests are a 1.5 Mile run in 12.00 (Currently running a 10.09), a 20KG Jerry Can 150m walk and a 40KG powerbag (Like a sandbag with handle straps) lift to 1.45m
I'm already comfortably in the time for the run and could fairly easily complete both the other tests as well, and so my plan from now is just to become as strong and durable as possible for basic training to avoid the common injuries.
My plan is to simply follow the onramp training program either until basic training starts or until I am ready to move onto the operator sessions, at which point I'd do them until training. Just wondering if you think this is the best way to try and injury-proof myself for training while maintaining a decent run time or if you would recommend a more strength focused program to follow?
Cheers,
– R
ANSWER
I'd recommend you start with the Bodyweight Training Plan now: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
Then move on to the Sandbag/Weight vest/Dumbbell Training Plan in the weeks directly before Basic: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=103
Good Luck!
– Rob
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QUESTION
Rob,
Just took another PFT for the FBI special agent position, and even though I passed, I feel like a failure because of my score. I only got a 14. True, it was very cold, and I had little notice that this was on the horizon, but the fact still remains that I got a shitty score. My last score wasn't terribly better, but it was enough to give me more breathing room for when I go to the academy than this one was. On a sidenote, the pullup event, which isn't scored, isn't an issue. I can rock out plenty of dead hangers at seemingly anytime.
I've been doing military athlete- first MA for Crossfitters, then that again, then RAT 6, now currently operator sessions- since last summer, and just signed up for LEathlete, because I think it better suits my needs overall. I love the programming, and it makes me feel and look great. I know that just training for the PFT will make me not look and feel as great. So my question really, is, do you think that just doing the LE Athlete sessions from now until June, possible class date, will improve my PFT scores enough, or do you think that I should do the specialized improvement program that you offer? My other concern with that program is that while it may improve my score, I will lose some of the strength that I feel like I should be carrying into the academy.
Thanks,
– D
ANSWER
I'd recommend you complete the LE Athlete Sessions until 4-6 weeks out from the academy, then cancel your subscription and do the FBI SA Agent Plan: http://leathlete.com/page.php?page_ID=12&cart_category_ID=65
– Rob
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QUESTION
Hey Rob,
First off thanks for all of your great work and heart of service – you seem like a great guy and I thank you for all that you do.
I will try and make my question quick.
This year I plan to enter the Air Force and go PJ. I'm in decent shape now (I could contract if I took the PAST) but I do not want to enter Selection at my current bodyweight of 190 @ 5'10" because I feel that I am just too heavy for the water work and recovery demands that a gruelling selection would place on me.
You mentioned recently in a Q&A (pasted below) that you like to see guys 1-2" shorter at 170-180 for their jobs (selection is a different story I realize), so I think that I'd be in a great spot for selection if I could drop weight to 175.
My question is if you could give me a basic answer as to how to do this? I am like the bodybuilder guys in the Q&A below (big and lean) and need to lose bulk that I built from lifting weights and playing football for years.
I know it's some combination of nutrition and exercise but I can't find a good answer and I trust your expertise; it'd be enormously helpful and greatly appreciated if you could point me in the right direction.
My plan is:
1) Drop weight
2) Do Operator Sessions and build base for 2-3 mos
3) Complete PJ/CCT workout
4) Go to training.
Respectfully,
Thanks Rob!
– T
ANSWER
I'm not sure I have the perfect answer for you – everyone is different. But in general, make sure you're eating clean to cut fat, and lay off the weights for a while to cut muscle mass. From our stuff, I'd recommend the Endurance Training Cycle: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=111.
See how these two steps work for you over the next month.
– Rob
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QUESTION
Hey Rob, I had a question regarding your recommendation for missed work outs. Most weeks I can follow the program, but there are always those days with work running late or us going to the field for a week or more. Should we pick up where we left off or follow the current day. Thanks! Loving the program
– A
ANSWER
Don't skip ahead. Follow the program in order – just start back up where you left off.
– Rob
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QUESTION
Rob,
My name is Michael McGee and I work for the DeSoto County Sheriff's Dept in Hernando, MS. I am on SWAT and narcotics. I am currently working with crossfit. I like it ,but I am also curious as to what your opinion would be for workouts for me to start with concerning military athlete. I am looking to get in great shape because of my job ,but also I would like my strength to go up along with a little size/definition. Basically what would the order of training programs that I need to purchase? Thank you.
– M
ANSWER
Couple Options:
Start with Patrol Officer Training Plan: http://leathlete.com/page.php?page_ID=12&cart_category_ID=67&&cart_ID=114
This is a great introduction to our programming – and will address your strength/size issues.
Second, after completing this plan, subscribe to the SWAT/SRT Sessions at LEAthlete.com – we just started this site to program specifically for guy like you.
– Rob
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QUESTION
Rob,
I am, once again, turning to your expertise on all matters tactical athletics. If one was to prepare for the Sapper Leader Course, which plan would on select from your programs. Once again, Thank You and expect another email whenever questions arise.
– J
ANSWER
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
Hi Rob,
My girlfriend wants to start training again. She used to do some crossfit for a few months and had a lot of fun with it but she hasn't worked out in awhile. She wanted to pay $150 for some "hourglass workout" program. I told her she could get a better program on militaryathlete.com for way cheaper. What program would you recommend for her. She's 5'3 and 127lbs so shes not overweight but wants to cut down fat and get stronger while not getting bored in the process. That's why she enjoyed crossfit so much but it's way too expensive. Any suggestions?
Thanks,
– D
ANSWER
I'd recommend the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
– Rob
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QUESTION
Rob,
I am a 44 year old parol sergeant and SWAT member and have been using your Military Athlete programs (Bodyweight, Patrol Officer, Bigh 24) for the past year. I read on the MA site that you were moving away from some of the more techical lifts and the wide variety of exercises and I'm glad. I did Crossfit for about four years and it seemed like I spent more time learning movements than getting in shape. My question is two parts:
1) I want to purchase some more programs (RAT6, UMC, etc.), but was going to wait until you had revamped them with this new philosophy. Any idea on when they will be done and how will I know when the new version is complete?
2) This summer I am going to workout with my teenage son. He is a high school wrestler and wants to pack on some muscle to move up a weight class. He wants to gain about 10 pounds of muscle. He is a hard gainer for sure, he is 5'11" weighing 152# right now and wants to end up around 162-165#. We have about 8 weeks to work with. My plan was to go through the Hypertrophy for Skinny Guys and then the Ultimate Meathead Cycle. Is this too much and if so what would you recommend?
Thanks for your time.
v/r
– R
ANSWER
1) Both RAT 6 and UMC reflect this. For example, RAT 6 revolves around these exercises: Bench Press, Power Clean, Hang Squat Clean, Front Squat, Hinge Lift or Box Squat and Military Press. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
2) Hypertrophy Plan. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=35
– Rob
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QUESTION
I just bought your army bct program and your bodyweight program and I am starting both this week. My question is when I finish those programs which program would you recommend for the army infantry osut and airborne school. I will be leaving for osut around the summer so I have a lot of time. Thanks
– D
ANSWER
I'm thinking the Ruck Based Selection Program would be overkill for your summer schools. Actually a great plan to complete prior would be the Afghanistan Pre-Deployment Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=83
– Rob
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QUESTION
Rob,
This relative Strength Assessment is a new concept to me and I have a couple questions for you.
1st, I've been doing the RAT 6 program because our BN was trying to put together a 1000lb club competition (but being in a Basic Training BN, it fell through due to scheduling Drill Sergeants to get in the gym). As such I took the formula and plugged in the numbers from that program:
#225 FS
#205 PC
#265 BP
I weighed 185lbs at the time and got 3.75,
Today was as follows:
#235 FS
#205 PC (no change, my form gets too sloppy going higher)
#270 BP
I weigh 184lbs now and got 3.85. I'm 73" and a career Infantryman, currently I'm serving as a Drill Sergeant. I give you this background because I understand the "reasons why to improve" because you explained it in today's WOD, however, my 1st question is, what is the standard for relative strength for a guy like me (height and weight)? (more importantly is there an exceeding standard?)
2nd, (should be my 1st question probably), IS there a standard (like an average) for military athletes? Or is it based on the person?
I'm really interested in this as I truly believe your workout theory is working for me to make me strong, agile, and great endurance to do my job as a conventional Infantryman. Whatever you can provide to my questions would be awesome! Thanks again!
– J
ANSWER
1) On the FAQ I list our strength standards. For Bench Press and Front Squat, these are 1.5x Bodyweight – so each is around 275# for you. Based on your maxes, you're under powered in the lower body.
2) No average for Military Athletes – in the sense I've given this test to 5,000 guys and run the numbers, but 4.0 is certainly attainable. Today, if your upper body and lower body were balanced, and you were able to front squat the same as you bench pressed (270#) your score would have been 4.04.
– Rob
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QUESTION
Rob,
Does the GR Selection plan taper towards the end? I'm thinking that the GR Selection plan might mimic the demands of the Death Race.
Also, on the pre-Afghan plan, some the "warmups" are 10min of sandbag get ups, or the training session will begin with a 3mile run. Should I be doing any kind of "pre-warmup" before I engage in an all-out 10min sandbag getup sprint??
thanks for answers.
– D
ANSWER
Yes, GoRuck Selection Plan tapers at the end, but it is really sport-specific to that event. The event you're doing seems fairly random in terms of events – it's just long. I'd recommend the Ruck-Based Selection Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
The vigorous warm ups in many of our training plans are by design. A gentle warmup doesn't reflect the fitness demands of a true tactical event – where the athlete can go from from zero to full on in moments. Follow the programming.
– Rob
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QUESTION
Hey Rob,
I've been following the operator sessions for some time now. First I'll say thanks for the work you put in, Mil Athlete is by far the best programming I've come across to train for the work that I do.
I'll be attending selection for Australian SF next year, my plan is to use the operator sessions as my base programming and add pack work, swimming and circuits (bodyweight movements, curls, upright rows, mil press at high reps and very light weights). My question is if you have a program that describes these circuits or any suggestions on how to incorporate them into my training.
Regards,
– D
ANSWER
I'd recommend 8-10 weeks out, you cancel your subscription to the Operator Sessions and complete one of our sport-specific selection training programs. We do this for you in these plans – work in fitness test training and progression, running, rucking, and if appropriate – swimming.
I see the Aussie entrance test has a swimming component, but from what I can learn, the bulk of the course is out in the field.
If this is the case – that the swimming is pretty much limited to the entrance fitness test – I'd recommend the Ruck Based Selection Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
If swimming is not only a part of the fitness test, but the actual selection includes a big swimming component, I'd recommend the CCT/PJ/CRO Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=92
– Rob
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