QUESTION
Rob,
I'm active duty Navy, Explosive Ordnance Disposal (EOD) technician and I'm looking to start a new program for my workouts. My goal is GPP and completing a ruck-based selection this fall or next spring-deployments pending. I just returned home from a six month deployment where I stuck to a two on, one off strength and conditioning program – a modified Wendler 5-3-1 with the addition of the occasional longer WOD and some CF Football style sprint work. It accomplished what I wanted, but I want to pick up the pace a bit. I've got some time back stateside and I want to take advantage of it before I go back out again.
Current stats:
Body weight; 155-158
Bench: 225
Squat: 305
Deadlift: 450
1 Mile Run: 6:05
I've heard good things about your programing and am trying to figure out what's right for me. Please advise, and let me know if you need any more information from me.
Thanks.
D
ANSWER
Hi D –
Based on your numbers, your a monster! Good for you!
I'd recommend combining two of our plans.
In the AM, complete the 357 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=69
In the PM's complete our Ruck Improvement Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=110
– Rob
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QUESTION
Rob,
First of all I want to thank you for all you do. I have been following Military Athlete for almost 2 years now and I have seen great improvement in all areas of my fitness.
After the current strength/work cap cycle, I feel as if I should put a little extra work into my strength. I have finally reached the weight you recommend for my height (190# at 6’0”) but my strength hasn’t quite caught up yet. My lifts are as follows:
Bench: 225
Front Squat: 265
Power Clean: 175
Dead Lift: about 350 (It’s been awhile since I’ve 1 RM my deadlift, but I think it’s around here)
My question is, after this strength cycle should I use the RAT 6 program or 357? I’m leaning more towards 357 but wanted to see your thoughts on the subject. I know that my bench needs to bump up to about where my front squat is and I’m not satisfied with my clean numbers either.
Any recommendation on which program to use or any other advice to closing the gap between my bench and front squat numbers is greatly appreciated.
Again, thank you for all you do.
V/R,
C
ANSWER
Hi C-
I'd recommend Rat 6 – it's more pure strength. http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
– Rob
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QUESTION
Good Morning Rob,
I’m deployed now, myself and others are on your operator program seeing awesome results, just have a few questions for you.
We have all the equipment needed for the sessions but space is limited, we spend a lot of time on a boat. For work outs such as rucking for example the 800 meter rucks on 2014-04-19 what are good substitutions? Right now we are using step ups on a 20 inch box but the amount is the big unknown. Is there a certain number of step ups you use in ratio for example for every mile 250 steps etc.?
Also for my own knowledge I just downloaded the core strength program to compliment the operator work outs. Core and hip strength/flexibility is my biggest weakness right now and I’m beginning to put more of my focus on the problem but in your opinion is attaching the core to the operator sessions overtraining and if not should I substitute the core strength program for any core exercises designated to the operator session for that day?
Respectfully
D
ANSWER
Hi D-
Conversion – think 50x step ups for 400m.
Adding core stuff? You could do this, but pay attention to the Operator Session that day. If the that day's session includes a core circuit – don't double up – do the one in the core strength plan.
If it doesn't have a core circuit – you can add one at the end from the Core Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=120
– Rob
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QUESTION
Hey Rob,
I'm about to graduate college and commission as an Infantry LT in the Army. I don't go off to IBOLC until early October and I was wondering how I should plan my PT cycle until then. If all goes well I plan on going to Ranger School immediately following IBOLC and Airborne school. I was planning on just completing a few cycles of your Ranger School Prep program but as I explored your website more I feel that there might be a better way to get myself ready for all that I have going on in the future.
For reference
I max my APFT for my age group (21)- 90 pushups, 109 situps, 12:45 2 mile
Main Lifts: Overhead Press: 150 lbs
Bench: 245 lbs
Squat: 225 lbs (weak I know)
Deadlift: 325 lbs
I know one of my main weaknesses is my lower back strength and stability. Do you have any recommendations for how I should cycle my next 4 months?
Thanks
Very Respectfully,
C
ANSWER
Hi C-
Couple things to think about – First is durability. With three schools right in a row, there's lots of chances to develop muscle imbalances, lose overall core strength, etc… and get injured, messing it all up early in your career.
I'm a contrarian when it comes to durability – here's my equation: Durability = 80% Strength (total and core) + 10% proper functional movement + 10% stabilizer strength (glute medias (hip) and rotator cuff).
At IBLOC, Airborne and Ranger School, you'll get little, if any time to train this stuff, so right now, I'd focus here.
What I recommend is our Rat 6 Strength Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84)
complemented with our Core Strength Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=120).
Rat 6 is 2 months long and the Core plan is 1 month long. I'd recommend doing the first 4 weeks of Rat 6 by itself, then at week 5, laying on the Core Strength sessions. These two together will build your "combat chassis" – and really help your low back strength.
After Rat 6 and before IBLOC, I'd recommend the Ruck-Based Selection Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45
This plan includes specific work for the APFT (you'll lose your APFT numbers during Rat 6… but that's okay), and focuses on the sport-specific demands you'll face during your schools, – especially rucking and team based smokers. The Ruck Plan is likely overkill for IBLOC, but that's okay. It's no friggin' joke, and doing it alone will push your discipline and mental fitness for the real test at Ranger School.
I'm jealous of you! Good luck!
– Rob
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QUESTION
Rob,
Love the site. I have been looking into buying some programs. Specifically the PJ/CCT selection. I was wandering if it has much rucking or if I should use it in conjunction with the ruck based selection program since CCT is pretty heavy on rucking. Both at the same time may be a lot of volume. Currently deployed so I wouldn't be doing any of the pool work here.
Thanks,
J
ANSWER
J-
The CCT/PJ/CRO Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=92) includes rucking and is full on. You couldn't do it in conjunction with the Ruck Plan.
If you're going for one of the USAF SOF units, go with the CCT/PJ/CRO Plan …. when you get back you'll have access to a pool and won't need to buy another plan.
– Rob
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QUESTION
Rob,
What does the SAS (UK) selection train-up look like? It’s not like I’m planning on attending it, but I am interested in seeing improvements. I think it will be an interesting endeavor to attempt such a train-up. Please send me the details.
Currently, I’m working through week 2 of your UBRR train-up.
Thanks
v/r
-J
ANSWER
J-
The SFOD-D/SAS packet differs from the Ruck-Based selection packet because of the finishing training plan.
That plan is 2-weeks longer, and is super ruck-intensive – reflecting the primary ruck-focus of SFOD-D and SAS selections.
I just got the packet up. Here's the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=64&cart_ID=124
– Rob
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QUESTION
I'm not horribly out of shape, can usually hit a consistent 270-300 on my APFT, but my runs are the worst out of all of them.
I am eventually hitting SFAS, and I will complete the Ruck-Based Selection Plan when I am at the point of being up to it, but do you think it better to complete the Ramp-Up plan first, just to ensure I'm good to go on, and then hit the APFT plan, or just go straight into the APFT then move into the Operator Sessions for a bit to build to the Ruck Based? Thanks.
ANSWER
Sir –
The Ruck-Based Selection Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45) includes sport-specific work for the APFT – so you don't need to do it prior.
What you do need to complete the plan is a strong "Combat Chassis" – legs/core/low back. The plan includes lots of rucking and sandbag work.
I'm not sure how far out you are or where your strength levels are. Here's a couple options:
1) Subscribe to the Operator Sessions and begin with the start of the most recent Strength Cycle, or…
2) Purchase and complete the Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
Then after completing subscribe to the Operator Sessions and jump right in with the current date.
– Rob
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QUESTION
Hello Mr. Shaul i am an avid follower of your training plans. I was going thru the plans that i have from you and was thinking of putting them all together so that id have a couple months worth of workouts and experiment. Wondering what you think.
1)Bodyweight and core strength
2)USAF PFT
3)8 Week Buds Training Program
4)Endurance Training Cycle(Not Sure with this one)
5)USAF PAST Program
6)DEVGRU Program
7)USAF CCT/PJ Selection
I am in the Air Force and in 2.5 yrs want to transfer to either PJ or TACP. The thought in the order was Bodyweight to then strength and weight endurance. What do you think and what would you change? Your great thank you for all you do.
ANSWER
Hey N-
Of the plans you have, I'd recommend this order.
– USAF PAST
– BUD/s
– Bodyweight
– DEVGRU
– Endurance/Core Strength
– USAF PFT
– CCT/PJ
– Rob
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QUESTION
Rob,
I'm curious what your philosophy is on supplement use. I'm currently doing your Operator sessions. There are so many things out there that you don't even know where to start. I'm currently only taking whey protein. Any advice would be appreciated.
J
ANSWER
Hey Joe –
I'm not a big supplement guy. I'm much rather you eat real food. The only thing I might recommend, and use myself, is a whey protein shake from time to time – sometimes after training, or as a meal replacement when I'm being lazy.
Here is a video we just made yesterday on our approach to nutrition: http://youtu.be/VGs2tnMQJlc
Today is my cheat day!!
– Rob
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QUESTION
Hi Rob,
My selection for a Tactical LE unit is 19 weeks away.
I was 4 weeks into the HRT plan (which I was enjoying) when selection was pushed back several months.
Our selection is based loosely on an Aussie SAS style selection (albeit much shorter). I have since discovered the amount of rucking I will encounter is a fair bit more than programmed for in the HRT program and swimming a lot less, so I have decided to switch to the SFOD-D program to cover that. Our pack is 'supposed' to be 45lb during selection so I plan to adjust the pack weights in the program to top out at about 60lb during training so I can maintain a decent pace whilst still allowing for any additional weight we may be suddenly expected to carry.
Prior to commencing this, I'd really like to rebuild a good strength base while still maintaining or preferably building my ruck/run aerobic base and work capacity.
I'm 5'9, 84kg and current 1RMs are 0.1 to 0.5 x BW higher than bodyweight % standards recommend on your site for all lifts. 1.5 mile run is around 9 minutes, 5km 19-20 minutes and last 5 mile ruck from HRT program was just over an hour.
What would you recommend I do during the 9 weeks prior to beginning the SFOD-D program if I'm even on the right track at all with that program?
Your assistance will be very much appreciated.
Regards,
-J
ANSWER
Hi J-
I'd recommend starting the 8-Week Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
Weeks 1-3.5, complement it with our Run Improvement Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=104
Then from weeks 3.5-8, complement it with our Ruck Improvement Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=110
Take week 9 off totally, then roll into the 10-week SFOD-D Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=99
– Rob
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QUESTION
Rob,
I am a senior in a ROTC program in Boston and I was recently selected to attend BUD/S sometime after my commission this May. I am unsure as to when exactly I will be heading down to San Diego but I am always looking for more challenging training programs. I understand that your website offers a ruck-based selection training packet and I was wondering if that would be appropriate for BUD/S prep or if there was another training program that would be more advantageous for me. Thank you for your time, I look forward to hearing from you.
ANSWER
Hi A-
We have a BUD/s plan here: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=57
Do it and good luck!
– Rob
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QUESTION
Coach Rob,
I have used your plans successfully to train strength and prepare for SFAS, but I am only now starting to follow the nutritional guidelines.
I am a hard gainer or "skinny guy" but have managed to put on weight in the past using strength training and a very high calorie diet, specifically lots and lots of 2% milk. Why is milk now a no-go according to the diet restrictions? I don't ask because I crave milk, but because I can't see myself gaining much strength or mass without the surplus of protein and calories. Will supplementing my diet with milk hurt more than it helps, even if I stick to the rest of the nutritional guidelines? Appreciate your input.
ANSWER
J –
Some guys are naturally lean – sounds like you're one of them. You're lucky. I'm not. You can drink milk and not get fat. If I drink milk, I will.
– Rob
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QUESTION
Rob, I wanted to reach out to you in regards to a proposed military fitness evaluation for EOD. I'm currently an active duty Explosive Ordnance Disposal (EOD) officer – we have a lot of combat time in our career field, special operations, etc – the IED has been the epicenter of the battlefield, and that's where we make our living. So for us, fitness is paramount. Given that, we have yet to develop a quality standardized fitness assessment for our career field. This is my attempt at creating one for EOD. Would love to get your feedback/input/suggested improvements. Much of this concept and idea was inspired by Military Athlete and your Operator Ugly test. So again, we can't think of a better person to get some feedback from.
Also, if you like it, I'm trying to collect some reviews/testimonials. Ultimately, I will be submitting this package to our career field manager for review, and it will hopefully be adopted as the new standard – I would like to attach some of these testimonials to bolster the package. If you would be willing to support this effort and send me a review, I would be extremely grateful.
Thanks!
-D
ANSWER
Hi D –
Some feedback/suggestions –
Put a 60 second time limit (if you did I didn't see it) on the front squat and bench press. This won't be an issue for weak guys, but for stronger guys, 135# is easy – and they could literally get 50-60 reps. Also, the time limit will help run the assessment …. it will go more smooth and faster. You could put a time limit on the pull ups if you wish, but we don't.
Also note in your write up the front squat and bench press numbers are great tests of upper and lower body strength and strength balance. The rep numbers at the same weight will be close or the same for balanced athletes. The meatheads (chest/bi's) will suck at the squats and the distance runners will suck at the bench.
The 800m sprint and the 300m Maneuver under Fire course seem redundant. I'd drop one, and make guys run the other in your bomb disposal suit/turn out gear. This would really make it EOD specific.
Ruck March – you can develop a scoring system for this. I did it for the XPG Challenge here: http://militaryathlete.com/subpage_details.php?subpage_ID=1941&page_ID=70 and will likely do the same for Operator Ugly.
If you're not going to allow guys to run, I'd increase the load to 60#. If you allow them to run- the scoring system I developed will work.
Good luck!
– Rob
FOLLOW UP
Rob – thanks so much for the feedback, that was super helpful! I'll sit down with the other guys that are working on this test proposal with me, and I think we'll definitely incorporate those changes.
One last thing – would you be willing to write us just a 2-3 sentence testimonial that speaks to the value of this kind of testing? That would be very helpful for our package to the Chief.
Thanks again!
D
FOLLOW UP ANSWER
Hey D –
In general – this type of testing has several advantages from a strength and conditioning, and administration perspective –
– The loaded, simple, barbell exercises bring in a strength element not seen in typical military fitness tests. Strength is key not only to performance, but durability. Guys will get stronger just preparing for the test, and this alone will make them more durable.
– The exercises you chose are about as safe as they can be. Guys are spotted on the bench, and on the front squat, they can easily dump the barbell forward if they fail.
– Not only does the front squat test leg strength, but also core strength – Leg + Core = Combat Chassis. Nice work.
– The mid-range sprints are a much better test of battlefield work capacity fitness then an extended distance run.
– The ending ruck, especially if guys can ruck run, will test not only stamina, but also mental fitness. A 3-mile ruck run at the loading you've prescribed is a no-joke effort.
Finally, I wish every career field would develop it's own job-specific fitness test for guys who've made it through selection. This has come up many times before – Special Forces or not, many guys make it through selection and begin coasting to being deconditioned. This hurts morale terribly – guys who are fit resent it. You've seen this.
Good luck.
– Rob
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QUESTION
Hi Rob,
I've been following your programs for almost a year now, and have had good success with them. Humbled by them as well…
I'm planning on doing a selection in February 2015. I'm thinking of purchasing your SFAS packet to train for it (although I've already bought Rat 6), and was wondering what your thoughts were.
The ruck distances are shorter but heavy (80-110lb range). Most likely wearing the bergens throughout the day as well. Lots of smokers, pushups, running, crawling, climbing, moving/carrying heavy objects. Lasts a week, what it lacks in duration I guess it makes up in intensity.
Looking forward to hearing any input from you. Thanks,
M
ANSWER
Sir –
Couple options on how to use our programming.
1) Subscribe to and follow the Operator Sessions and then 8 weeks out from SFAS, cancel your subscription and purchase and complete the Ruck-Based Selection Training Program (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=45).
The Operator Sessions are our day to day programming for military athletes, and lay a foundation of Base Fitness, upon which you can layer any of our sport-specific training programs. They represent the leading edge of our programing theory for Military Athlete.
I built the Ruck-Based Selection Training Program specifically for SFAS, the Activity, Sapper School and similar, intense, but relatively short, ruck-based selections. It's one of our most successful plans ever, and is on it's 4th iteration. As we learn more, we continue to evolve and improve it.
2) Continue with your current training, and purchase the Ruck-Based Selection Training Packet 9-months out from SFAS (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=122). Follow the programs in the packet up to and through selection.
The final 8 weeks of both approaches end with the Ruck Based Selection Training Program. But here's the deal, this program is no joke – you'll only want to do it once. If you don't have a good level of Base Fitness before starting it you're either going to suffer terrible, or not finish.
Option 1 uses the Operator Sessions to build your base fitness before finishing with the Ruck Plan.
Option 2 uses several individual training plan to build your base fitness.
– Rob
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QUESTION
Hello Rob,
I'm 53 years old, 6'4 205 lbs. I am a Navy vet. Served on board the USS Richmond K. Turner CG-20 from 1980-1983 served a total of six years.My son Jared is in his sixth month of the combat controller program in the Air Force.He just finished survival school at Fairchild, leaves in a couple of weeks for Fort Benning jump school. I wanted to find a way to support him in the demanding physical training he's going through by imposing tuff standards on myself. I happened on your great web site ( very helpful, and well set up) and liked your respectful positive attitude and ordered the 357 Strength Training Plan. I work out at the local Y in Albany NY I'm intense and serious about workouts ( why wast your valuable time half assing it) these young guys see me going through your brutal rounds and say to me " wow that's some workout" your workouts are great Rob well thought out. I can do all the weight and most all the rounds. I do have to take a day and sometimes two in between workouts to recover so it's taking longer than. 6 wks, but I'm 53 doing 10 sit ups with a 45 lb plate over my head or. 8 rounds of 3 rep front squats ending with 135lbs or power cleans with 165 lbs. I can almost do a muscle up on the pull up bar. Your style of workout definetly produces functional increases in strength . You've got me on a roll where do I .go next. Should I go back through the 357 and just increase the weight or do you have another plan that will continue the intensity. I know this was long but I wanted to give you a good idea of where I was at. Give me your thoughts. God bless the men and women of our military.
ANSWER
Hi M –
Thanks for the great note! Good for you!
Recommendations ….
First – Step away from the weightroom for a while and complete the Sandbag/Weightvest/Dumbbell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=68&cart_ID=103
This thing is awesome – lots of great core/work cap/endurance work. At 6'4" and just 205, my sense is you can run.
Next – Subscribe to the Officer Sessions at LEathlete.com. One of the issues we've found with older guys (I'm almost 46) is we can take the strength stuff, but sometimes the volume get's the joints. We started programming for Law Enforcement Athletes in January, and their mission profile/fitness demands are different – they don't need the volume and endurance military athletes do – plus they can get jacked (upper body – which is awesome), and can push sprinting. Overall, these sessions are also more appropriate for older guys.
– Rob
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QUESTION
I am the squad SAW gunner; any tips for a training tool I can use to simulate the weight, shape, and heft of a M249 in the closest possible fashion?
ANSWER
Sir –
A loaded SAW weighs 22#.
If I were you I'd buy two 10# Sledge Hammers and duck-tape them together.
Another simpler, and likely cheaper (but not as cool) option would be just to carry a 25# dumbbell.
– Rob
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QUESTION
Hi Rob,
I really need to pick up my training now at 6 months post-op from hip surgery. I still have some major limitations that are going to prevent me from doing a lot of things. I could use some help coming up with a program that encompasses the whole body while working around my injuries. I've been keeping it to push-ups, air squats and pull-ups, and that is getting old.
I have purchased a number of your products and you guys know your stuff. I trust Military Athlete could put something together better than these local CF boxes that I have come to loathe.
About me: 37 years old. 19 years of total military service (4 reg. army, 15 reserve/ng). 16 years enlisted, before commissioning and I just took command of my NG company. Pretty much have been an athlete in some capacity since childhood. My wife and I have three children and eat almost exactly as described in your latest nutrition video on youtube.
Army Goals: 1. Max APFT 2. Air Assault School (probably won't happen, but want to be ready in event of a no show)
Personal Goals: Get big, strong, & lean.
Limitations:
Shoulders: Full strength with pushing movements, but subluxate at the shoulder level whether with a front or lateral raise, and aggravated by butterfly/kipping pullups.
Hips: Surgery (labrum repair, microfracture of acetabulum, femoroplasty) due to FAI cam impingement on the left hip, still tender and limited; Right hip still needs repaired. Unfortunately, deep squats aggravate the crap out of it and put me out of commission.
I'm skeptical of all-out sprints and sharp cutting movements, will wait until doc clears me for that.
I ran for the first time last night against doctors orders, but two miles and near pain free.
Realistically, I only see myself training (strength/metcon) 3-4 days a week. I do plan on incorporating some distance/endurance in there 2-3 times a week, but will be limiting future distances to 10K and below.
I've attached is a list of equipment I have at home for use, and have a membership to a globo gym with a pool.
With all that said, do you think you could put something together for me and what would that run cost wise?
Many thanks in advance for your time!
ANSWER
Hi E-
Out of the gate I'd recommend our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=67&cart_ID=96
You'll need to modify some around your limitations.
Personalized Plan. We can do this, but a 6 week personalized plan starts at $300.
Let me know if you wan't to pursue a personalized plan.
– Rob