QUESTION:
Sir,
I am a Cadet at West Point and I have a question regarding training plans. I am currently training for the USMA competitive MIAD tryout this October. The tryout determines who will get to attend military schools such as Sapper and RSLC during the following summer. The tryout is one day and the morning session consists of a modified APFT, and 8-10 mile ruck, a 150-meter swim in ACUs, and the Indoor Obstacle Course Test, followed by an afternoon session that involves several hours of running and various multi-modal smoke sessions. The candidates also run to and from each event during the tryout.
I have been following the Operator Sessions and your nutrition advice for the last 6 weeks and have seen improvements in overall fitness. My core lifts are currently all about 30-40 lbs below your recommended strength standards. I can easily max the pushups and situps on the APFT, but my latest 2-mile run time is 14:00. I come from a football background and have extensive experience with Olympic-style lifts, especially squats and squat cleans.
The tryout is now six months away and my plan is to continue the Operator Sessions until 8 weeks out and then complete the Ruck-based selection plan. I have no problem with hard rucks or work-capacity events such as the IOCT, but I tend to struggle with running and endurance. Because the tryout includes a large amount of running and is endurance-focused, my question is whether the Operator Sessions and Ruck-based selection plan will prepare me enough for the running? If not, can you advise a better plan? I greatly appreciate your time and your advice.
Very Respectfully,
R
ANSWER
Hi R –
I'd recommend the Ranger School Prep Plan for your event: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=88&cart_ID=60
We just released the latest version of this plan and it closely matches what you'll face. The Ruck Plan would be good too, but I don't think you'll need the volume of rucking it prescribes.
I'll want you to modify the Ranger Plan some too – to add more running. The plan has you rucking 3x/week and running 2/week. Switch that so you run the intervals 3x/week and ruck 2x/week. For your 3rd run, go slow, but long – out to 10 miles.
When you get into it email if you have any questions.
– Rob
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QUESTION
Rob,
In 6-10 weeks (it hasn't been finalized yet), I am headed to Army Infantry Officer's Course then Ranger School. I'm trying to prepare my body for both of those things. I'm told that if I'm in shape for Ranger School I'll be in shape for Infantry Officer's Course.
I need your advice on whether to: 1) just do the Ranger School prep, or 2) start with a Strength plan or Run/Ruck/Swim plan, and THEN do the Ranger School prep.
The reason I'm considering #2 is because the Ranger Prep sounds intense and after 3 months of pretty much just running at OCS, I've lost a lot of strength and power. I wouldn't want to shock my body with the Ranger prep and thereby injure myself.
Given my current condition and the time I have to work with, what do you recommend? Feel free to propose a course of action outside of what I've proposed.
Thanks,
T
ANSWER
Hi T-
Ranger School Prep Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=88&cart_ID=60
Start at the beginning.
Exciting stuff. I'm jealous!
– Rob
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QUESTION
Rob,
I already own each of the workout plans mentioned in your Ruck-Based Selection Training Packet. I intend on attending a GORUCK Selection event sometime next year so I have plenty of time of train. My plan is to follow the Ruck-Based Selection Training Packet, but instead of doing the Ruck Based Training Plan I want to substitute it with your GORUCK Selection Training plan. Do you think that is a good idea? Also your plan says to do the rat 6 plan concurrently with the ruck improvement plan. Since the rat 6 plan is 8 weeks long should I do the ruck improvement plan twice or should I start it half way into the rat plan? I also have the same question on how to implement time the run improvement plan with the 357 strength plan since they differ in total duration (running plan is 4 weeks and the 357 plan is 6 weeks). Again thank you for putting out these awesome plans!!!!
-F
ANSWER
Hi F –
Yes on subbing the GORUCK Selection plan for the Ruck Based Plan.
Run and Ruck Improvements – start both these 1/2 way into the strength plans.
– Rob
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QUESTION
Rob,
I sent you a note last week about workouts prior to the Ranger Prep Program. You suggested 357 Strength, my question is whether or not that can be completed simultaneously with the run improvement plan? I'm not too worried about by strength #s right now, but I also know the that its important to maintain the "combat chasis". Thoughts?
Thanks again for all your work.
-S
ANSWER
Hi S –
Yes – you could double up 357 Strength (http://militaryathlete.com/view_image.php?cart_ID=69) and the Run Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=74&cart_ID=104).
If possible, lift in the AM, run in the PM.
– Rob
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QUESTION
Rob,
I'm currently working through Bodyweight I Training program. When I'm done do you recommend moving to the Sandbag/Weightvest Training program, or Bodyweight II. I plan to do both, but the question is sequencing.
SF,
K
ANSWER
Hi K –
Do Sandbag/Weightvest/Dumbbell next: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=68&cart_ID=103
– Rob
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QUESTION
Rob,
I have followed your training its been great, I did it when deployed in Afghanistan was part of our main fitness plan when we had a low tempo. I have been a civilian for a few years now, been working on my degree in Exercise Science if everything goes as plan I should graduate this coming December. In addition to going to school I have been working with a local gym in opening a Crossfit gym in side a gym. First thought a crosfit gym won’t make it in a globe gym, but this gym truly isn’t a regular globo gym. Its about to start up and my old platoon leader took your certification and said it has been the best course he has taken. Do you still offer your course? Last question, if I was to have my box follow your programming for the first start up this way I can have everyone on the same page, would you recommend the military athlete for crossfiters? or would you be willing to program something that would stay in the hour range, that would still hit on warm up, strength/skill, mobility/durability and of course a WOD?
Thanks
-R
ANSWER
Hi R-
I no longer offer a coaching certification, but do offer programming courses from time to time. We have one currently scheduled for August.
For your second question, one plan we have that comes fairly close to what you describe is our 357 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=69
– Rob
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QUESTION
Rob,
In your experience, have you used heart monitors for training any of athletes? I'm thinking I might be able to use them as a tool to sustain intensity, or at least show a couple of our athletes that they're not working as hard as they think.
Thanks again for the great programming cert and 357 strength program–I refer to both quite often!
J
ANSWER
Hi J-
We have used heart rate monitors before, and use them extensively with the Ultra Runners we train on the Mountain Athlete side. On the Military side, I've worked pretty hard to design around them … many guys simply don't have monitors.
– Rob
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QUESTION
Rob,
I am currently attending the Army Field Artillery Captain’s Career Course. As a part of my training I am participating in Pre-Ranger Training with the intention of attending Ranger School in August 2014. Our physical training plan is very good and I have seen great improvements in push-ups, sit-ups, and five-mile run time after two months. However, I am looking to augment our 60-90 minute morning training sessions with additional training (either immediately following PT or later in the day). I am considering purchasing the Military Athlete Ranger School Training Plan but from what I understand it is designed as an all-encompassing training plan meant to be executed on its own. Do you have a recommended plan or a recommendation on how to tailor the Military Athlete Training Plan so that I can use it as an augmentation to our current training? Our training schedule generally follows the below outline:
Monday: 5-6 mile run (7:30 pace), lunges, squats, fire-hydrants, calf-raises
Tuesday: Upper Body Muscular Strength and Endurance
Wednesday: 5-Mile Ruck
Thursday: Upper Body Muscular Strength and Endurance
Friday: 10-Mile Ruck
Any information you can provide would be greatly appreciated. I only recently discovered the Military Athlete Program and it seems like it will be a great resource to help me pursue my current and future goals. Thank you for your time.
ANSWER
Hi A-
Based on your current training, there would be some redundancy doing our Ranger School Prep Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=88&cart_ID=60).
What you're missing from your current training is some solid, heavy barbell-based strength work, and hard, but short, work capacity. I'd recommend you supplement your current training with our 357 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=69
Think of the strength work as investing in your durability. Lifting barbells won't make you ruck faster, but it will make you more durable.
You'll need to do 2-a-days to make this work. Ideally, lift in the AM, and do your Pre-Ranger stuff in PM, but it will work the other way too.
Also – watch for overtraining. Make sure you're pounding good calories (not junk), and don't be afraid to take a day off from 357 if you're run down or super sore.
Also – no 357 on Fridays … and don't train on the weekends. – Get 2 full days rest.
– Rob
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QUESTION
Greetings Rob,
My friend Told me about this site since we're both interested in becoming Army Special Forces. We're both currently in the Air Force and we're going to go blue to green once our window opens up. A little bit about myself, I failed the Pararescue pipeline two years ago because I couldn't make the time on the swim twice. I injured my lower back in January 2014, I tore a muscle around my lower back and pelvis area however I have healed since that accident but I am being careful in what type of exercises I do and how much weight I lift. I am currently deployed to a base where the weight lifting gym has nothing but upper body equipment with the exception of one calf and leg extension machine. There are 6 treadmills and only three of them work we also have three rowing machines. We also have a small "crossfit" area with several kettle bells and we do have quite a few bumper plates and 4x45lbs
bars. My last 1.5mile run was 9:22seconds and I am not worried about my upper body much since is really easy for me to strengthen it. I was interested in purchasing the SFOF-D package. However my resources here are limited. (I am also a fast Rucker as well). I would really like to strengthen my lower body and also prevent injury. I'd like to run/ruck every other day and I will do 4 injury prevention leg exercises in addition to my chest, shoulder/pull-up, and back work out. I do have a year before I can apply for blue to green but it's never to early to train for it.
"Unless a man has trained himself for his chance, the chance will only make him look ridiculous."- William Matthews
Please let me know which package will be best for me and I am not that familiar with crossfit type workouts so I will need some guidance with that stuff, I'm a visual learner.
-A
ANSWER
Hi A-
Couple things to consider here ….
– When you program for yourself, you end up doing the things you like or things you're good at. (If it was up to me, I'd bench press every day!!) So, always keep this in mind. Also – this can lead to staleness.
– Not sure what to tell you about your back injury – except to say that SFAS and SFOD-D selections are low back/core intensive. There's no selection for guys with back injuries. Constantly work to get stronger here – with the real test being getting back to lifting heavy squats and hinge lifts. Be safe …. but when you can do this you know your back is bomber.
– Everything begins with the legs. Getting your legs/core strong will go a long way to keeping you durable for selection.
We have a bunch of options for you to consider:
1) Low Back Fitness Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=57&cart_ID=55
I'm not sure from your note where you are right now in your training, but if you're not rucking of squatting this might be a good place to start. It starts real easy, and gets harder.
2) Rat 6 + Ruck Improvement. You could either do 2-a-days 3x a week, or alternate sessions between the two programs. Rat 6 is solid strength training, which automatically scales to the fitness/strength of the athlete – so you wouldn't be lifting anything you weren't comfortable lifting. You'll need barbells, bumper plates and a bench for Rat 6. Not sure from your note if you have these.
Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
Ruck Improvement: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=74&cart_ID=110
3) Core Strength + Ruck Improvement. No lifting in this option, just solid core work and rucking.
Here is the Core Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=77&cart_ID=120
4) Bodyweight Training Plan + Ruck Improvement.
Don't be fooled by "bodyweight" – this plan is no joke, and includes some awesome leg strength training: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=67&cart_ID=96
Good luck!
– Rob
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QUESTION
Rob,
I'm having a difficult time finding an adiquate location for the shuttles close to the gym setups I have available. There are rowers I could use, what would the recommended substitutions be? 1m row for 1m run?
Thanks again.
-J
ANSWER
Hi J –
In general, I'd rather not have you row, but, thing in 100m's being equivalent, so if you have to, sub a 400m row for a 400m run, 800m row for a 1/2 mile run, 1800m row for a 1 mile run.
– Rob
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QUESTION
Good Evening,
I am interested in the 8-week program for BUD/S. I have a couple of friends who use your programs and have pointed me in your direction. I was wondering how the training program is set up and if at all possible examples of a couple of workouts. I am interested in purchasing it, i just want a better idea of what it is. Thank you very much.
Very respectfully,
D
ANSWER
Hi D-
The plan includes specific work for the PST, barbell based strength work for durability, core work, work capacity smokers, a running progression with a goal of 4 miles in 28 min, and water confidence, treading work.
Here are the first 2 sessions. – Rob
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SESSION 1
Obj: Strength
Warm Up:
4 Rounds
Barbell Complex (45#, 45#, 65#, 65#)
Pigeon Stretch
5x Dislocates
Training:
A) 6 Rounds
4x Deadlift (increase weight until 4 is hard, but
doable)
4x Bench Press (increase weight until 4 is hard,
but doable)
3x Squat 2 Stand
B) 6 Rounds
4x Front Squat (increase weight until 4 is hard,
but doable)
2x Squat Jumps
Ultimate Shoulder Stretch
C) Running Intervals (2:1 rest to work ratio)
8x100m @ 15sec pace
6x200m @ 40sec pace
4x400m @ 1: 42 pace
1x800m @ 3:21 pace
Explanation: Run 100m in 15 seconds, rest 30
seconds, etc.
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SESSION 2: (2-a-Day: PM session is to be
done 3 hours minimum after AM session)
AM Training Obj: Water confidence and Work
Capacity
Warm Up:
100m stroke of choice
50m arms only
50m legs only
100m freestyle
A) 10 rounds: 25m freestyle sprint, 15 second rest
B) 5 rounds: 50m combat side stroke sprint, 30
second rest
C) 5 minutes of continuous swimming without fins
D) Tread work:
3 rounds: 30 seconds treading water, followed by
15 seconds with left hand out of the water,
followed by 15 seconds right hand out of the
water.
PM Training Obj: Work Capacity
Warm Up:
Max Push ups in 2 min
Max Sit ups in 2 min
1 Set of Max Pull ups
A) 15 Rounds
Every 60s Perform:
3x Pull ups
6x Push ups
9x Sit ups
B) 4 Rounds
10x Good morning (45# Bar)
10x Seated Russian Twist (25#)
20x 4-Count Flutter Kicks
60 Sec Front Bridge
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QUESTION
Hey rob,
I've been doing crossfit for almost two months now. I really like doing it because it's fun and it pretty much forces me to go since I'm paying for it. Thing is for financial reasons after tomorrow I won't be able to keep going and I'm going to have to start working out on post at a regular gym now. I'm not in horrible shape but it sure as hell could be better. I'm 6'1 and 235lbs. My max lifts for back squat, bench and dead lift are all around the low 200s. What plan(s) do you suggest for me to go with.
Thanks -A
ANSWER
Sir –
Start with Rat 6 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
– Rob
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QUESTION
Hi Rob,
I am currently a USAF pilot deployed but I am trying to cross train to become a Combat Rescue Officer. I want to put in for the first selection after I get back which would be the 1Jan15 selections. I trained pretty heavily during my deployment last year but embarrassingly didn't maintain after I got home. When I was training I think my records were 8 pull ups and 65ish push-ups maxed sit ups and about 21:00 for the 3 miles. Obviously there is no pool here in Afghanistan so I'll have to out that training off until the couple months after I get back but was wondering what your advice for a training plan would be. Since I need the most work on push-ups and pull ups and I feel like I am starting from square one again. Also I don't have any experience with crossfit or kettlebells so I'm worried about my unsupervised form. I love the concept of your training plans but I'm not sure which one is he best for me. Thank you so much for you time, I really appreciate it
-L
ANSWER
Hi L-
I recommend you start our stuff with the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=67&cart_ID=96
Follow this up with the Rat 6th Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
When you return to the states and have a pool, complete the USAF PAST Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=82&cart_ID=94
Then, drop into the Operator Sessions until 9 weeks out from Selection, then complete the USAF CCR/PJ/CRO Selection Training Plan:
http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=82&cart_ID=94
– Rob
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QUESTION
Coach,
I'm planning on starting the APFT plan this coming Monday. I purchased it today and gave it the thumb through and everything looks good- thanks for putting together such a great document.
I'm an avid cyclist and would hate to have to give up my cycling. How would you (if forced to) add additional longer endurance work to the plan? My nutrition and rest/recovery are on point, so I know I won't be starving myself calorically or energetically. I like to get in two to three long rides per week with one of those rides at a slightly faster pace. I also find that cycling helps flush out my legs post speed-work. Would I be able to continue riding on (for example) Weds., Thurs. and Saturday mornings on APFT weeks and Mon., Weds., Sat. on non-APFT weeks?
I like to include pullup work just to maintain upper body balance. Would 5 or so sets of BW pullups at the end of my sessions be overkill?
Treadmill vs. Track? I'll definitely be doing my practice APFTs on a track, but if it's too cold/rainy/nasty (Winter does not want to leave Boston alone) is it OK to do speed work on a treadmill? My climbing gym has great treadmills with easy speed changes, which helps to "force" me to run at a certain speed. Am I hamstringing myself by doing some speed work on a treadmill?
Any tips on maintaining a pace while running? On the two mile run, for example, how often should I be checking the time and adjusting my speed? I have a good sports watch, so I have no problem keeping track of time.
Thanks for doing what you do. I'll report back with my starting APFT score, end of training APFT score and actual APFT score once they're available in early June.
Best,
J
ANSWER
Hi J-
Additional Cycling? – depends upon how important improving your APFT score is. If you want to do your best on the APFT, just do this plan.
Pull ups?- you can easily add these – do a Max Rep assessment during your APFT's and follow the same sets/progression as the push ups and situps.
Treadmill? – suck it up and run outside. It's not the same – practice the way you will play.
Running Tips?…. don't overcomplicate it. The follow-on intervals will help you figure out how to run the assessment.
– Rob
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QUESTION
Good Morning,
Looking for a program for SFQC, what do you recommend?
Thanks,
M
ANSWER
Hi M-
Q-Course – It's so long and there's so many different schools/courses, I'd recommend you think durability.
This means some solid strength work, and getting your body/legs/etc. back in good condition for load bearing/rucking.
From our stuff – I'd recommend combining Rat 6 Strength with our Ruck-Improvement Plan.
Start with Rat 6, then start doing 2-a-days at week 4-5 with the rucking in the evening.
Plan links:
Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&cart_ID=84
Ruck Improvement: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=74&cart_ID=110
– Rob
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QUESTION
Sir,
First off, congratulations on the success of the Texas A&M ROTC Sandhurst team!
I have been utilizing the Rat6 strength program in an effort to build a strong strength base and have great results. Over the course of the program I was able to achieve the following:
Bench Press: 195->210
Front Squat: 245->285
Military Press: 115->135
Squat Clean: 155->180
Dead Lift: 305->355
Power Clean: 135->175
I am thrilled with the gains that I have made over the past two months and want to thank you for the help with the progress I've made so far.
As the summer starts to get closer I am beginning to shift my focus on training for the Marine Corps Marathon in October. My time this past year was a 3:49 and my goal this year is to break 3:00. With that being said, I would like to be able to maintain some of the strength built up over the past three months.
As of right now my plan is as follows:
Monday: Upper body strength
Tuesday: Intervals
Wednesday: Rest/light non-impact cardio (bike, swim, etc)
Thursday: Lower body strength
Friday: 3-4 mile run
Saturday: Long run
Sunday: Rest/light non-impact cardio (bike, swim, etc)
I am working with a member of the Department of Physical Education here at West Point to craft the specifics for the intervals, non-impact, and long run workouts. My initial plan was to modify the Rat6 program for the two strength days (the goal of which is maintaining the strength I have built). I panned on following the program as you have it but instead of lifting 3 days a week I would only lift 2 days. The upper body strength days would be power clean, bench press, and military press while the lower body strength days would be squat clean, front squat, and dead lift. In terms of the specifics of the loading I initially planned on utilizing the loading model you have in the Rat6 program.
As I have sat down and began to backwards plan for the marathon I have began to wonder if instead of doing this there is a better method to utilize these two days (Monday and Thursday) to maintain my strength while I focus on training for the marathon.
If you could offer any insight on the matter of strength maintenance, whether it be a different loading scheme that I could purchase from you, a different program to purchase from the site, or any other advice you could offer I would greatly appreciate it.
Very respectfully,
-K
ANSWER
Hi K-
Thanks for the great note! Rat 6 is awesome! Makes me want to repeat it….
Couple things to consider when combining strength training with endurance work.
First – we're careful never to tell the endurance athletes we work with (mainly on the mountain athlete side) that strength training will improve their running performance. It will help keep you durable, but your performance in the marathon will be determined by your running training, not strength work. Keep your eye on the ball.
Second – Since running work will take precedence, your strength training shouldn't negatively impact your running training through soreness or fatigue. This means strength work should be high load, low volume.
We recommend endurance athletes training for an event or in-season only train strength 1-2x days/week – like you have planned. Sessions should include leg/total body heavy work, a little upper body, and core.
We've built a plan for this …. In-Season Strength Training for Endurance Athletes: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=52
You're approach seems solid. Just don't let it get in the way of your running work.
I spent a semester at West Point as an exchange cadet way back in the 80's. The place is awesome.
– Rob
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QUESTION
Rob,
What are your thoughts on using a belt for heavy deadlifting? I've read articles that are for them based upon protecting your abs and low back. Then I've also read articles that are against them since they are a 'crutch' and allow you to lift more weight than your core can support. If you are for belts, do you recommend a certain one?
Thanks.
-P
ANSWER
Hi Pat –
We don't use belts in my gym … I haven't used one since my old meathead days in the early 90's.
But I've noticed many of CrossFit competitors are wearing them.
I don't feel too strong about this, but in general, I'd rather not see my athletes wear one.
We know that for both squats and hinge or dead lifts, the first thing to fail is your core – your legs are always stronger. Training the midsection, and especially training the athlete to brace and tighten up during these lifts has great transfer to the battlefield, mountain or urban jungle.
I know belts can allow the athlete to lift more weight than he/she would have otherwise – like tight knee raps during squats (I used to do this too) and those tight-ass bench shirts (always wanted to use one but never got around to it…. would definitely consider it if I could get 315#!! )
This is important where gym numbers are important …. like power lifting, Olympic Weightlifting events, CrossFit comps and for old gym rats like me always wanting to smack down the 20 year olds I train with ….
But for soldiers, mountain athletes and LE athletes, I'm only interested in outside performance. Gym numbers are just a means to an end, and ultimately not that important. So I'm interested in getting my athletes stronger, not necessarily getting them to lift more weight. Chances are they won't be wearing a weight belt during the real thing, so I don't want to see them wearing one while training.
So – it depends on what your training for or why your training. If you're training for some type of comp, – you might want to consider a belt.
Which Belt? I had this awesome 4-inch which had a lever system, something like this: http://www.amazon.com/Powerlifting-Belt-Lever-Buckle-Weighlifting/dp/B00A7PRTCK/ref=sr_1_1?ie=UTF8&qid=1397857548&sr=8-1&keywords=powerlifting+belts
I loved the thing! …. but have no idea what the new styles are like.
– Rob
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QUESTION
Rob,
I am a service member in the Army, and I am interested in going back to SFAS. I went at the beginning of my career and failed pull-ups. That along with general upper body strength is my major weakness. I ruck and run well above average but am stuck improving my pull-ups. Any recommendation on a plan that would help with that? Much appreciated.
-B
ANSWER
Hi B –
For overall upper body strength, I'd recommend the Ultimate Meathead Cycle: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=65&cart_ID=79
Pull ups… this plan includes pull ups and pulling movements, but doesn't have a pull up focus. We've tried all types of different methods for increasing pull ups, and it's been frustrating as hell. Some methods work for some guys, and some other methods work for other guys … there's not consistency like we see with push ups and situps.
One thing we have learned is the only way to increase pull ups is to do pull ups!!
So here's what I'd recommend.
1) Do a max pull up test on yourself.
2) Purchase and compete Ultimate Meathead, but add pull ups to every single circuit – including the warm up, based on the following…
Week 1: 30% of your Max Reps from the pull up test. (So if you got 10 pull ups on the test, add 3x pull ups to every circuit)
Week 2: 40% of your Max Reps
Week 3: 45% of your Max Reps
Week 4: Retest pull ups.
– Rob
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QUESTION
Sir,
I am planning on attending a fall assessment for the aviation component of SMU. I have been following the Operator Sessions for the past couple of months, and before that worked with Uncommon Athlete in Columbus GA. I have 10+ years of crossfit and weight training experience. I was wondering if I could open a dialogue with you about creating a training program for the next 6 months. I may push back to a March selection if I don’t feel ready by the Fall, but I’m going to shoot for the earlier date for now.
I am about to take command in about a month, so I will not be able to dedicate 100% to the training program. However, I can devote 2-3 hours per weekday and 100% on weekends.
Please let me know what info you need to get started. Thanks in advance.
Respectfully,
-M
ANSWER
Hi M-
Yes, the Ruck-Based Selection Training Plan is where I've sent guys going to SMU selection before. It's what I'd recommend.
If you're fit, keep doing what you're doing and just complete the plan the 8 weeks directly before selection: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=80&cart_ID=45
If you're not where you want to be, consider completing the entire packet: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=80&cart_ID=122
– Rob
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QUESTION
Hello,
I am in the Army. I am in charge of PT for a medical platoon. Let’s just say most of my guys are not PT studs by any stretch. My goal is to keep them out of their comfort zones without breaking them. I am looking to keep it moderate/high intensity every day. The platoon is a mix of male/female/old/young. I have researched the site and I have a 12 month subscription. I like the plans you guys have but I guess what I am asking is where do you think a good start point for us would be. We are limited to basically outdoor “stuff” , so nothing in the gym because it is crowded and we have about 20 to 30 soldiers everyday. We have tires, logs, sand bags, pull up bars and we do cardio on a track or around base.
ANSWER
Hi M-
Couple places to start with our stuff:
1) APFT Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=82&cart_ID=30
Pushup, Situp and Run Focused – so no equipment needed. What's great about this plan is you take the APFT to start, and then the plan automatically "scales" to the initial fitness level of the athlete. So you can have super fit, and unfit guys training alongside, doing the same time intervals, etc. – It's real efficient and easy to manage.
2) Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=67&cart_ID=96
More intense, but also more variety that the APFT Plan. May be too much for some guys at first … so you may need to add in a rest or easy day or two.
– Rob
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QUESTION
Hey Rob,
First off, thanks for putting together these great programs, being on point answering questions all the time, and your YouTube videos. Reading/watching your material gets me fired up to work out every time.
I wanted to run my goals by you and get some feedback as far as training goes. I've got two big events this year, GORUCK HCL (Heavy/Challenge/Light back to back to back) August 1st and GORUCK Selection on Oct 9th. I have a few challenges between now and the HCL, but consider those more "fun runs/long training days" more than anything (already have a few under my belt).
My main goal is finishing Selection, i'm using the HCL as more of a gauge to see how i'll be stacking up and to work out any final kinks in my gear/fuel/etc for the big event.
So my current thought is I have enough time between HCL and Selection to do your Selection training plan. How about prior to the HCL? Should I look at the Heavy Plan or just do the Selection plan as well?
And since we're so far out, how about even prior to that? I've never been a runner so i've been working hard to get my times down and distance further, with the mindset of finding out what you're bad at and do it till you're good at it. I can make the 5 mile in 40 mins, but I know there's plenty of room for improvement physically and really mostly mentally – the goal being getting to the point I know I can almost "cruise" it. Rucking hasn't been a problem at all, I can maintain a13:30-13:45 pace out to 16 miles with 55lbs currently so i'd like to keep that up.
Again, thanks for taking the time and i'm really looking forward to diving into your other programs. Keep up the great work!
-A
ANSWER
Hi A-
Our GORUCK Selection Plan is 10 weeks long (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=86) – so you'd have time to complete it.
What I'd recommend is after your August 1 event, you take a week off, then start the GORUCK Selection plan …. You'll have 8-9 weeks before your event. Wherever you are in the plan, jump ahead and complete the final week of the plan (taper) directly before your event.
Running – I'd point you to a couple places …
1) Study up and fix your running form – youtube/search/amazon 'Chi Running" or "POSE" running – good form makes a huge difference.
2) Be sure to get in some good strength training, and complete our Running Improvement Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=74&cart_ID=104
– Rob
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QUESTION
Coach,
Just did some research as I rest up this week preparing for the hybrid cycle next week. I noticed on both the mountain and military sides for base fitness hybrid cycles tend to be shorter than more singularly focused cycles (like a pure strength cycle tends to be on the order of 4-5 weeks). Is there any reason behind that?
Thanks.
-C
ANSWER
C-
Yes – these are just a quick hit, 2-week cycles. We're afraid too much strength/work cap would be lost if we did a back to back stamina to endurance cycle. These hybrids are placed between to keep recharge strength and work cap before dropping into Endurance.
Strength cycles are generally 3-4 weeks long. Same with Work Cap cycles. These hybrids are 2-weeks.
– Rob
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QUESTION
Rob,
Mountain Athlete, Military Athlete and LE Athlete. Next to come – Fire Athlete? I'm a firefighter and paramedic for an urban department. I have used your bodyweight program as well as older programs for GORUCK. I got the e-mail introducing your Wildland and HotShot programs on the Mountain Athlete page and was wondering what program you would recommend for the structural firefighter? Right now I'm in a rut and have just been working out instead of training. I'm starting the bodyweight program again on Monday to refocus myself and then continue on from there.
Many thanks,
-M
ANSWER
Hi M-
We're being pushed in the firefighter direction, and have already done some work on the fire academy side. We currently work with military at militaryathlete.com and law enforcement at leathlete.com.
After the bodyweight plan, I'd recommend you try the Sandbag/Weightvest/Dumbbell Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=68&cart_ID=103
Then drop into the LE Sessions at leathlete.com
– Rob
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QUESTION
Sir,
I'm sending you this note because a peer of mine strongly recommended you and your organization. I am a 46 year old Soldier thinking about trying to do the Best Ranger in 2015 (I'll be 47). In my last APFT I did 100 pushups / 106 situps / ran 12:57 for the 2 miles. In another competition I did 20 pullups (1 every 5 seconds) / 20 ankles to the bar / ran 33:24 on a 4.6 mile course. I realize these performances don't translate to success with BR but wanted to provide a snapshot of my fitness. If things line up for me to compete (find partner, support from my organization, aligning training resources, etc.) my goal is to finish the BR, I have no illusion of competing to win (there are too many extraordinary athletes competing). My motivation for considering this is to pursue a challenge that is work related and can set an example for 'older Soldiers', I see too many that have given into the aging process. In the event I don't do the BR at the very least I should improve my fitness and learn more info about fighting the aging process. So a couple of questions:
– I know you don't know all the variables associated with my fitness but ….. based on what I have provided and your experience do you think I have an achievable goal (acknowledging the laundry list of things that can go wrong)?
– How much would it cost for a tailored program?
Thanks for your time. I appreciate any feedback you provide (regardless of what you say I am an advocate for your organization).
V/R
-T
ANSWER
Hi T-
The APFT numbers you provided don't really give me a good indication of your fitness. Please take the Operator Ugly Fitness Test here: http://militaryathlete.com/subpage_details.php?subpage_ID=1910&page_ID=34
But make one change – instead of the 3-Mile IBA run at the end, complete a 3-Mile Ruck Run @ 45# plus carry a 10# sledge hammer or dumbbell.
Based on your weight, you'll see how you stack up in what I think is important.
Finally – I've built a Best Ranger Competition Training Plan several have used successfully to complete the comp: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=87&cart_ID=72
There's no Best Ranger for 47 year olds. The fitness demands of the event don't waiver. What this means is my recommendation for you is the same I would recommend for anyone – complete the Best Ranger Comp plan in the 13 weeks directly before the comp.
This plan reflects the intensity of the Comp. It is progressive (gets harder as you work through it), and is no joke. Without a solid level of military fitness and strength for durability, you won't make it through the plan. I generally want guys to do several months of the Operator Sessions prior – or at a minimum, one of our strength plans supplemented with rucking.
In my experience, your age (I'm 46) won't affect your performance. It will affect your recovery …. this is the factor you'll have to deal with. This means during the train up, you will need to really pay attention to your diet, sleep, foam roll lots, etc.
– Rob