This may seem like a bush league question, but would I be able to see a typical SRT/SWAT session compared to an Operator session? Just trying to get a good idea on what I want to do next after I finish RAT 6. Ive done Operator sessions in the past but the SRT/SWAT seems to be the direction I need to head into.
I'm still developing the SRT/SWAT programming, but in general, I see a couple key fitness attributes Military Athletes need, that SRT/SWAT athletes wouldn't
– Endurance – running unloaded and rucking.
– Heavy loading – military operators need to carry heavier loads
– Stamina – SRT/SWAT guys need stamina, but not to the levels of Military operators.
This means in general SRT/SWAT guys can carry more upper body mass (since they don't have to ruck miles with it), and can be even more strength/power/sprinting speed focused than military operators.
This is where I'm directing the programming now. However, I'm always learning and open to feedback and hopefully, will evolve and get better as we continue forward.
I hope this email find you well. I have a couple of questions for you if you have a few free minutes.
Session 16 of the GORUCK 5-WEEK TRAINING PLAN says the following:
(1) 5 Rounds …
Then immediately ….
(2) Ruck …
(3) 5 Rounds …
(4) Ruck …
Is the "Then immediately …." just a copy/paste error from somewhere or is the design of the program such that (2) should immediately follow (1), but between (2)-(3) and (3)-(4) you rest as needed? I had been moving from exercise set to exercise set with minimal rest.
Second, about five years ago, due to being young, stupid and having very poor running form I ended up with actual stress fractures in both my tibias. Since then I've had difficulty being a durable runner, prone to shin splints (strangely rucking in not a problem at all). I've read your prior FAQs and I know you don't and won't give medical advice so I'm not asking for that. However, I'm guessing you've trained guys with similar problems before. My question is have you found some good exercises for strengthening the ankle, lower leg muscles and tendons that help reduce shin splints?
(1) Move briskly, but not frantically between 2-3 and 3-4. You can hydrate, re-fuel, etc.
(2) Not specifically for shin splints, but I really like the DOT Drill (http://mtnathlete.com/subpage_details.php?subpage_ID=113&page_ID=14) for ankle/knee strengthening. Start out at 3 rounds of 3x DOT, and work up to 5 Rounds of 5x DOT.
Also – a great exercise to consider is simple jump roping. Start out at 5 minutes, see how it feels, and work up in time.
Do 3x DOT drill first. See how it feels the next day. Then do 5x min of jump roping …. and see how it feels the next day. If it's all good, I'd use the Jump Rope to warm up for the DOT drill, and do these 3x/week.
I used to run a half marathon train-up schedule, climb (gym or outdoor) daily, cycle (stationary or outdoor) daily, complete core 3x week, hit weekend competitions in foot or MTB races and complete 3 of your Mountain Athlete sessions a week. Since then I started working overseas more and ran into a medical so I switched to Military Athlete Operator sessions and cut most of my competition. My schedule stateside still includes rock/ice climbing, cycling in season, running, backcountry skiing, operator sessions daily. Functionally, I feel like my body is yearning for more activity when I'm working and running my normal schedule. My fitness schedule while working is operator sessions, 3x core workouts/ week, half-marathon work up, stationary cycling for about an hour a week. To break it up, I usually do your sessions in the morning followed by core/running later. I think the thing that I'm missing is more endurance based training though I really enjoyed the Operator Ugly weeks for the strength building. Would you recommend any of your other plans to increase intensity and endurance, perhaps more plyometrics?, while I play in the sand or should I keep the operator sessions and focus on a different sport?
Lots in your note. Sounds like you've got plenty of time to train, and are yearning for some structure.
I'd recommend you cancel your subscription to the Operator Sessions and complete one of the selection plans – these are full on, include many 2-a-days, mini-events, multi-hour sessions, etc., and include a significant endurance component.
If you have access to a swimming pool, (I'm guessing you don't, but ….) I'd recommend the CCT/PJ/CRO Plan:
No pool? Two choices:
1) Ruck Based Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
2) FBI HRT Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=105
This plan includes a little swimming – you could skip.
I'm a big fan of your stand alone programs and have nothing but great things to say and personally recommend your site to anyone looking. With that being said, I am wondering what program you recommend in preparation for dive school. I have roughly two months, but i will be running my predive directly before me course which gives me around six weeks of individual time. I was thinking of just supplementing what I am already doing with your "run improvement" and "swim improvement" programs. Please, let me know what you recommend or if you think adding those programs will suffice. Thank you.
Definitely the Swim Improvement Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=106
One option which will cover callesthentics, and give some structure to your swimming is our BUD/s plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=57
Good luck and have fun! Exciting.
I'm currently deployed in Afghanistan and wanted to know which workout you have that works out well here. My goal is to loose about 10-15 pounds in the process, I currently weigh 215 Have workout for a long time just not seeing any progress. Attached are my orders in case you have any questions.
Thanks for you help.
A good place for you to start would be our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96
Our main focus is fitness, not weight loss.
When it comes to weight loss, understand that bodyfat is 80% diet. Fix your diet, and you'll lose fat.
Click here for our nutrition guidelines: http://militaryathlete.com/subpage_details.php?subpage_ID=1906&page_ID=34
hey rob ,
my name is spc McGuire , I'm doing the rucked based selection program . and i can't find the exercise 543212345…… ANYWHERE. Please help
5-4-3-2-1-2-3-4-5 ins't an exercise, – It's a rep scheme. For example:
5x Push ups
4x Push ups
4x Situps …..
all the way down to 1x of each, then back up to 5x of each.
Dear Mr Shaul,
Hi, I am going into UK Army officer training in around 6 weeks and would like to use a plan from your website to boost my fitness before I arrive and build a solid foundation.
I conducted our personal fitness test last week at a pre course, although it is a little different (1.5 mile run) I've converted it to around a 250 score on US Army terms? (70 press ups2 mins, 65 sit ups2mins 9'03" 1.5 mile converted to c. 14' for 2 miles for fitness run off)
I'd like to ask whether or not a good choice of plan would be the bodyweight plan with the 4 week run improvement plan alongside, or something like the Army BCT or On-Ramp programs?
The UK officer training tends to focus on the sit up and pull up exercises as well as the run; there is not a provision for pull ups, although I am keen to build- my max reps stand at 7 currently, and although there is a provision for 'rucking' it isn't something we're encouraged to do prior to attending?
Any advice you could provide would be most appreciated.
Thanks in advance.
Couple options for you.
1) APFT Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=30
It covers push ups, situps and the 2-mile run.
I'd recommend when you take the initial test in the plan, also test for pull ups, then use the same progression for the pull ups as you see for the push ups and situps.
2) Even better, I'd recommend our Sandbag/Weight Vest/Dumbbell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=103
You're going to give up some FItness Test performance completing this plan, but in the long run it will make you more durable, train your "tactical chassis" and get you ready for the loading you'll carry into the actual work after initial training.
I’m looking at transitioning from a crossfit competitors program to the operator program you offer. I am going to try the free sessions this week and see how it works with my schedule. I just had a few questions before I give it a shot.
When you throw something out like this..
(1) 9 Rounds
2x "The Exercise" – increase load rapidly each round until 2x is hard, but doable, then immediately, …
1x Burpee (be explosive!)
Lat + Pec Stretch
Do the 9 rounds apply to the exercises followed by “immediately’? In this case its the burpees and the stretch.
I noticed when I hit some of the tabs on your site I get taken to the mountain athlete site which looks like a different program. If I subscribe to your military operator program, do I get access to the mountain program as well? Last question is do you offer any kind of discount on the monthly dues for Military and/or Law Enforcement?
Thanks for your feedback in advance.
1) Yes – the 9 rounds inlcude The Exercise, then the 1x burpee, then the stretch. "Immediately" – means move right from the your 2nd rep of "The Exercise" to the burpee – this is called "complex training," – then move to the Lat + Pec Stretch. Work briskly through this circuit, but not frantically – it's not a crossfit wod.
The goal is to get heavy with your loading for "The Exercise," – not to see how hard you can breath or how fast you can work through the 9 rounds.
2) I started Mountain Athlete first, then after more and more requests from military guys, started Military Athlete. All of our exercise videos are on the mountain athlete site – hence the link. You don't get a subscription to that site also.
3) In addition to the Operator Sessions, you may also want to check out our training plans. We have built a Military Athlete for Crossfitters Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=63
Which is a great place to start. Another, would be our Operator Ugly Train Up: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=70
Hey Rob, I have used your programs and would like to say thank you for great programming. I am currently on a strength program and that time of the yr is coming soon, PT testing. My last timed mile 1/2 run was 8:30 and I am striving for a 8-8:15 range, I really do not want to drop weight lifting. So what program would be a good fit? I was thinking about the operator ugly train up? Thank you for your help.
If you want to focus just on running, I'd recommend our 4-Week Running Improvement Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=104
We built this plan specifically for guys like you who wanted to supplement their current training with running improvement. You could lift in the AM, and do the running in the plan in the PM.
If you want to really just focus on the APFT, it's hard to beat our APFT Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=30
This plan is full on, however, and I would want you doubling up your training using this plan and any other.
The Operator Ugly train up is built specifically for our own Operator Ugly Fitness Test: http://militaryathlete.com/subpage_details.php?subpage_ID=1910&page_ID=34, which doesn't include an unloaded run.
I've recently found your site and I've been browsing the various plans – some of them look/sound truly disgusting – Good work! They may be a bit far ahead of me at the moment, but I am sure I will want to have a go further down the line.
I'm 30 years olf and I'm joining the Army here in the UK. I've already completed selection and I start basic training on April 14th. Since january I've had a crack at the SEALFIT bodyweight plan, some crossfit endurance stuff and some other SEAL/SWCC program I found online. Basically each plan has covered off running with sprints and some longer distance runs, and strength with a combination of heavy weights and calisthenics.
Browsing your options I'm not sure what plan would be most suitable for me to tackle over the next 4 weeks to ensure that I cover off the areas I need to maintain and head into phase 1 as primed as possible. Any insights would be great,
Keep up the outstanding work.
I think you should work on building our "Combat Chassis" in a sport-specific way. From our stuff, I'd recommend the Sandbag/Weight Vest/Dumbbell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=103
Hello Mr. Shaul,
I have lost about 115lbs since July and have been following the operator sessions and completed the bodyweight and running improvement plans which have given me great fitness levels in terms of cardiovascular health. My problem is my strength is very low for my size.
I'm currently 6' 3" (75in) and 185lbs. My Stats are as follows:
Back Squat: 265lb
Front Squat: 215lb
Power Clean: 150lb
Bench Press: 185lb
These are very low compared to the relative strength number of 4.0 you use on your site. My question is should I eat a maintenance levels to keep my weight the same and try to increase strength that way, or should I try to eat at a slight surplus to gain a few pounds of muscle then cut the fat later on? Do you also recommend I get on a strength program? Or just continue with operator sessions?I don't want to get too heavy but I need to be stronger. Thanks for the help and all the programs you write!
Diet – I'm not sure about your diet now, but my recommendation for everyone is to follow the nutritional guidelines here: http://militaryathlete.com/subpage_details.php?subpage_ID=1906&page_ID=34. Note there are no caloric restrictions – eat clean, and don't count calories.
Also, with a couple exceptions, my programming isn't designed to add significant mass to guys. I'd recommend our Rat 6 Strength Plan for you now: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
Finally, at 6'3", you're a little light in my opinion, at least when it comes to being a Military Athlete. I'd like to see you 210-215.
What is the best complete body weight workout program that you have? I'd like to purchase the one that you would recommend. Thanks
Do you have a Navy PST preparation plan? I'll be taking the PST in the next 3-4 months to submit for my O package, and need to crush the PST to be competitive. Let me know.
I just purchased the on-ramp training plan. I was just wondering if I can use this plan along with any additional cardio. I am a pretty avid runner, and I don't want to lose any of that. I was thinking if I run a couple days a week and then hit up some low impact trainng the other two days I should be good to go. What are your thoughts?
I'd rather you didn't for a couple reasons. First, additional running will inhibit your strength gains from the plan. Second, chances are, you're going to be sore as heck, and could use the rest.
I'm a Marine Reservist and no excuses I haven't maintained my body at an acceptable level, my last PFT I scored a 197. I'm taking accountability for myself and I'm working to get back into an acceptable level of shape. I started your body weight program in hopes that I would be able to keep up with the program, but day one of the mini leg blasters and I knew I was in over my head. What program would you recommend I utilize so that I can work up to the body weight program? I don't know what would be the best fit, perhaps the USMC PFT plan, the APFT plan, or if maybe I even need to go back as far as one of the Army BCT programs.
I really appreciate your time.
1) OnRamp Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=87
2) Take the APFT, and use your score to purchase the appropriate ARMY Boot Camp plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=60
I just bought your ruck improvement plan today after seeing it suggested on the Facebook Q and A post. It's excellent (of course 🙂
Two questions: How would you suggest improving ruck (walk) speed without ruck running? My guess is you'll also say do one-two mile ruck (walk) intervals based off a 3-5 mile ruck (walk) time trial 🙂
Secondly: When alternating 1:1 ruck walk/ run intervals on the Friday long ruck do you only suggest 3 minutes walk 3 minutes run? Do you recommend longer alternating ruck/ run intervals or should I keep it at 3 minutes?
1) At some point you're not going to be able to walk fast enough. And it also depends somewhat upon what you're training for. Few can ruck fast walking alone – I can just manage 15 min/miles walking (stubby legs….). We've found ruck running isn't that big of a deal, and the walk to run ratio system is a great way to break into it.
2) Start with 3:3 and see how it works for you. If after 1/2 way, you're feeling good, keep the run at 3 minutes, but drop the walk to 2 minutes. If you're not feeling good, stay with the 3:3 ratio.