QUESTION
This is a long email, so I highlighted the questions in case you only have a few minutes.
I'm a SEAL (currently in the reserves). I recently became affiliated with a gym and I am something of a consultant for them as well as a trainer for various programs. The gym is on it's way to becoming the first and only major tactical training center in NY. They have their legal hurdles to overcome with their planned shooting range and other associated endeavors, but the thing I wanted to help tackle first was their intended Tactical Fitness program.
The intention is to serve First Responders and Law Enforcement in the New York area as well as any other tactically minded professionals who are locally based. I want to model this gym after Military Athlete.
I want to give credit where credit is due. Your take on functional fitness for MIL/LE personnel has inspired me and brought my own fitness to a new level, and I would like for you to be a part of this in one way or another. Your programs and daily workouts are effective and WELL-BALANCED, which would serve as a great starting point for the gym until we can get a full-time trainer to develop the daily sessions. Do you still offer any certifications or affiliations? If so, when is the next date? I saw one area of the site that describes affiliations, and another that said you no longer offer them. If you no longer offer them, do you have any issue with us using your workout programs to help train the law enforcement in our facility? Please understand, I want to hang a Military/LE Athlete banner over this place and pay a yearly amount through the center so that the Tri-State Area MIL/LE/FD community can jump on a functional and non-cultish (gym jones) training program.
I intend on getting my NSCA certification. Did you get the CSCS cert of the TSAC-F cert? My military background (SEAL Medic) mixed with my Biology degree should make for a quick turnaround. In the meantime, I will be looking to hire strength training professionals who can ensure good technique on the more technically difficult lifts. I will be attending grad school in the fall, though, which is why I don't want to go all-in on the training certifications and development.
Other questions: Do you still recommend Sorinex for the facility outfitting? Or would it be best to get a cheap deal from Rogue and develop it as needed? How many people do you train at one time?
Sorry for the long email, and thank you for your time and consideration.
Thanks again,
– S
ANSWER
Thanks for the great note. Answers ….
No more certifications or affiliations. We do offer programming courses from time to time.
Use our stuff – if you subscribe, you need the coaches subscription. This is designed for trainers who use our stuff for paying customers.
I got a CSCS – but this was before TSAC was offered. Understand I work with mountain athletes also. I'd probably recommend a CSCS.
Rogue is awesome. Their stuff is solid!
– Rob
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QUESTION
Hi Rob,
I've been looking at your site and I'm excited about trying out some programmes, I've been out of action for about 5 months due to moving house, I'm not in the military so I'm really just interested in being functionally fit and strong, also it may sound vain but I'd like to look good in a pair of board shorts.
I've worked out a lot with kettlebells, I have worked my way up to KB snatch and can do manmakers using 2 KB.
I also enjoy calisthenics, I have no experience with the technical olympic barbell lifts used in crossfit, but I do like to squat and deadlift heavy to build strength.
I workout at home but do have access to a gym if need be:
At home I have
Pull up bar
KBx2: 12kg,16kg,20kg
Olympic Rings
Parallel dip bars
The gym is fully equipped.
Which programmes would you recommend I purchase to get me into shape and at the same time have fun.
Kind regards
– L
ANSWER
Couple options:
1) Bodyweight 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.
2) 8 Week Kettlebell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=59
Just awesome stuff.
– Rob
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QUESTION
Hi Rob! As I enter into a mid-life crisis, I find myself wanting to find the strength and endurance I’ve lost over the years. My trigger finger is itching to start squeezing off some rounds in the local/regional competitions(long range, shooter/spotter, and 3-Gun) that require a good bit of athleticism as they are all adding a physical aspect to the course of fire. There are even 2-3 day events that require a full load-out and lots of movement… Can you recommend one of your programs to me?
As a side note, my biggest weakness is cardio and muscle fatigue after a moderate hike/run to the next target. Then, depending on the course of fire, I have all kinds of issues: steadiness with a standing/unsupported shot, engaging targets on the move (being out of breath), heavy breathing during long-range prone shots, etc…
Plus, I just want to be a pure bad-a$$ with respect to strength and endurance. J I do belong to a crossfit gym, but it just doesn’t fill the intensity I want to obtain. Anyway, hope you can help.
Thanks,
– K
ANSWER
A great introduction to our stuff for you would be our Sandbag/Weight Vest/Dumbbell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=103
This plan is no joke, and I think would transfer to your work at the range.
– Rob
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QUESTION
What program would you suggest for someone that is already doing normal unit PT 5 days a week? I'm at Bragg so PT is a little bit above a lot of units and is pretty run heavy. Right now I am thinking of going with the operator sessions, but I wanted your input. Also, how well do the operator sessions translate to the APFT?
Thanks for the help,
– M
ANSWER
I'd recommend one of our strength plans – you could double up heavy strength sessions with your regular am PT.
If you know your way around a barbell well, go with 357 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=69
Still learning? Go with Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
Operator Sessions – these include strength, but also stamina, work cap, endurance, etc. – likely to much with your am PT if you haven't been doing them.
Transfer to the APFT – not direct. We built the APFT Plan specifically to prepare for this test: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=30
– Rob
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QUESTION
Rob,
I am a Ranger Qualified Field Artillery Captain at Fort Sill and I've recently been tasked to get 20 new 2LTs ready for Ranger School in 9 weeks. I used your Afghan training plan for my soldiers before we deployed in 2010 and it gave us an edge when we got into country. I'm wondering if you could design a plan to get this group ready for Ranger School. I have access to pull-up bars, a track, logs, and with enough notice (approx. a week out), a pool. All of them have issued rucks and TA-50, and I don't have access to a gym or weight lifting equipment. Please let me know if you can help me out and what the price estimate would be. Thanks!
V/R,
– A
ANSWER
I'd recommend our Ruck Based Selection Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
Guys will need to build a sandbag, and pick up a pair of dumbbells, but that's it for more equipment than you have already.
– Rob
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QUESTION
I stumbled upon your website while readying Armyranger.com and a lot of people had great things to say about your programs. I'm currently an active duty soldier at JBLM, WA I'm an 11B training to go to rasp and would like to know what program you recommend to get me over the hump of several pt test scores of 270-280. Which plan would you recommend?
Thanks,
– D
ANSWER
We've built an APFT-specific train up I'd recommend: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=30
– Rob
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QUESTION
Hi Rob. I have purchased both the Special Agent prep package and the HRT selection package from you and you put out great work. I am going to selection in the fall and I would like to know your opinion as to if I should work through your selection prep program twice with a break in the middle for swimming, mobility, etc or if you recommend only doing the program once prior to going to selection. I have the time so I want to make sure I am on the right track.
– R
ANSWER
These selection programs are pretty terrible. I'd just do once before selection. You need to train strength before starting the plan ….- makes you durable.
– Rob
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QUESTION
Sir,
Heres a quick background, I'm 34 years old 6'4" 192 lbs and consider myself in good shape. Not great mind you, but good. I practice Krav Maga, and BJJ, work out at the gym about 3 days a week. All this has kept my APFT score in the 280's. I'm also with the CAARNG. This is where the questions come in. My commander has put me up for Ranger and Pathfinder. I can't tell you how anxious I've been for this. He wants to send me in Sept 2014. So I have about 6 months to train up for this. I've bought your sandbag for my home gym and love it. So I wanted to try your Ranger Prep Course. My questions are its for 6 weeks. Can I cycle it in with something else after the 6 weeks? Should I be doing something else to help? I've taken up crossfit to help with the endurance portion, should I be following a specific crossfit plan? Is this course something I need a gym for, or can I do it at home? And last but not least, I see there are only two reviews for this class posted. Are there more/recent reviews? Have you updated the criterial sense it was first introduced? This is very important to me and I'm not going to leave anything to chance. I want to make sure I crush this as it is extremely rare to get sent to Ranger School and Pathfinder from the CAARNG.
V/R
– M
ANSWER
The Ranger School plan is sport-specifically designed to prepare you for the school. It's designed to be completed immediately before the course. I generally put up most the feedback we receive. The plan available on the store is the most recent plan.
I recommend you subscribe to and complete the Operator Sessions between now and when you start the sport-specific plan.
If you're hesitant to subscribe, I recommend the Sandbag/weightvest/Dumbbell training plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=103) to kickstart your fitness, followed by one of our strength plans (Rat 6 is a good choice: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84) to build your strength and durability for school.
– Rob
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QUESTION
Rob,
Don't know if you have had this scenario brought to you but I would
like to get your input. My Marines finished your Bodyweight Training
Program 1 & they just finished Week 3 of the On-Ramp Training Program.
Their results are great & they look forward to PT every day. However, my
female Marines are getting concerned with the physical growth of their legs
& the way their legs & shoulders look (muscular). They are losing inches
almost everywhere else and gaining overall strength & endurance. I know
your programs are designed to develop the 'combat chasis' so I really don't
know what to offer these female Marines as consolation except 'strength +
mobility = durability'. Any advise you can give would be appreciated.
– T
ANSWER
Uh…… they are military athletes, right? Focus should be on performance, not appearance. Not sure what else to tell you. "Strong is beautiful"? …..
– Rob
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QUESTION
Hi Rob,
I'm just wondering what the differences are between the Busy Operator 1 and Busy Operator 2 programs are and also which of your programs other than the operator sessions is best for a mix of strength and stamina.
Thank you
– K
ANSWER
Busy Operator – same overall approach, different application. You can do either/or.
Military Athlete for CrossFitters is a great introduction to my programming approach – it includes a strength, work capacity and stamina cycle: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=63
– Rob
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QUESTION
I was informed of both your mountain/military athlete programs by someone I briefly worked with. I am a Army veteran, Calvary Scout, of six years with two tours in Iraq and now a wildland firefighter. I plan to apply for a increasingly rigorous position (smokejumper) in the 2015 season. The job will require a 115lbs ruck march 3 miles at 90 minutes (flat terrain) and a 10 mile or greater (adverse terrain). The testing for the position will be conducted in the Rocky Mountain Region. There will be a fitness test with pullups, situps, pushups and a 1.5 mile run day one. After those are passed it will be five weeks of intense physically demanding work with a pack and hand-tools. Week one is two a days running. My build is 192 lbs, standing 6 feet 0 inches and rucking 3 miles averaging 52 minutes with a 100lbs pack (terrain rolling hills). The primary purpose for all the explanation is I was torn between your mountain athlete programs and the Delta train up since there will be a great deal of running and rucking. I understand you start at a base fitness and work to sport/mission specific. If you have a program/programs you can recommend for my goals that would be outstanding. I do not plan on showing up to just pass the course, my plan is to excel in it. Thank you for your time.
– C
ANSWER
We've built a sport-specific pre-season training program for smoke jumpers here: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=59
This would be a great place to start.
For selection – I'd probably recommend the SFOD-D Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=99
– Rob
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QUESTION
Sir-
When your plan says "5 Rounds, every 60 sec., 30% of your max reps", does
that mean
a) do a set of reps, rest for 60 seconds; or
b) start the timer at 60 seconds, do a set of reps, rest for any time
remaining, then start the next set?
It's a big difference for me, especially with situps.
Have you ever thought of developing a version of your AFPT program for folks
(like me) whose run time needs more improvement than push-ups or sit-ups?
– D
ANSWER
(b)
We have actually developed a 4-Week Running Improvement Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=104
– Rob
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QUESTION
Hey Rob,
Ever since I decided to get a contract to BUD/S I have been bouncing around a bunch of different styles of workout to try and get ready. For the past year I did Wendler 5/3/1 to build of some strength and good movement. Meanwhile throwing in some running, swimming, and calisthenics. I maxed out my 1RM at Bench 255, Squat 315, and Deadlift 430 in November '13. Since then I have started to back off building strength and working more on the maxing out the PST. My last PST 1/11/14 scores were as follows, Swim- 8:03, Pushups-47, Situps-55, Pullups-10, Run-13:18.
I recently purchased your Navy PST training plan and just had a few questions pertaining to it. Should I lay off all barbell work while I follow this program or just keep some volume in for maintenance? What weight do you like to see guys at for selection? I am currently 6', 230 lbs. I do have bodyfat (~20%) to cut but that has been a work in progress since starting last November at 245 lbs. I have been cleared to go through MEPS at current height and weight. And finally, I should start working with the Navy Dive Mentors within the month once I clear MEPS. They host workouts once to twice a week that we are highly encouraged to attend. Should I adjust the PST program in anyway to account for these workouts or just follow as planned.
Thanks for all the great programming you put out there and I look forward to your response.
– C
ANSWER
Just do the PST Plan. Lay off the barbell.
At 6 feet, I'd like to see you at 195-205#. Fix your diet. The extra mass/weight will punish you at selection.
Modify PST plan as needed to complete the Dive Mentors work.
– Rob
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QUESTION
I would be interested in information on a training plan for a 12 month period in preparation for the US Army Best Ranger Competition. Thank you!
– R
ANSWER
First – build some strength with our Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=69
Second – Subscribe to the Sessions and follow these until 13 weeks out from the Comp, then ……
Third – complete the Best Ranger Comp Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=54&cart_ID=72
– Rob
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QUESTION
Sir,
First I want to thank you for all the great info on your site. I'm an EOD team leader with 13 years in. I'm generally about 10 years older than my peers. I realize 36 isn't ancient but I have a few hard miles on me. I'm recovering from a back injury and am trying not to be the weak link. Front and back squats tend to tweak my back a bit where deads don't bother it. Are barbell hacks acceptable for an alternative? I've done them recently with my heels lifted about 2 inches and they've worked great. Thanks for your time.
– L
ANSWER
The first thing to fail on the front squat is the core/mid section. So certainly legs are trained, but by doing hack squats you take the core out of it – and you shouldn't.. I'd rather have you go light and be safe, but still do front squats.
– Rob
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ANSWER
The plan is progressive – which means it gets harder as you work into it. Starting at week 7, unless you super fit, isn't a good idea. I'd recommend starting at the beginning, and working through the first 6 weeks of the plan.
Good luck.
– Rob
QUESTION
I'm currently training to represent the 10th Mountain Division in the Best Ranger Competition come April 2014. I've spoken with friends who adhere to your operator sessions and they highly recommended I contact you. We got a late start and I was wondering if you had any advice as to how we could tailor your 13-week program into one that lasts about six weeks.
Thanks,
– S
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QUESTION
Coach,
I had a couple questions regarding the loading protocols for the current Operator Ugly train up. What would be the recommended loading and rep percentage for someone who scored low on the bench, front squat, hinge lift and pull-ups. You had a note about getting 20+ but what if someone was sub 8 or sub 5 or failed to complete one rep, I did watch the video regarding the bench press but was wondering your opinion on the rest. Secondly, in the most recent workout involving step-ups. I ran the 3-miles outside instead of doing step ups for that portion of the Operator Ugly. Should I just use my 3 mile time to figure out the step up intervals, should I just do 700x step-ups, loaded, to find my time, or would there be a running equivalent? Thanks again as always.
– J
ANSWER
If you got 5+ on the test, stick with the programming.
If you failed to get one rep for either the bench press and/or front squat, drop down to 165#, and start the progressions at 5 reps.
3-Mile – my apologies for not posting, but run 2 miles at a moderate pace this week.
– Rob
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