QUESTION
Sir,
I have an question that you probably get a lot.
What do you think about Crossfit? How similar is it to Military Athlete? Do you have a working relationship with anyone in the Crossfit community?
The reason I ask is that I get a lot of naysayers on Crossfit as a legitimate strength and conditioning program and they say Military Athlete is completely different than Crossfit. Is it?
Very Respectfully,
-A
ANSWER
Hi Andy –
Crossfit is a fantastic general conditioning program which has revolutionized functional training in 10 short years. It introduces many of us to Olympic Lifting, gave structure to Multi-Modal work capacity training, and because of the demand, has made gym-based training equipment so much more affordable than it used to be. I think Glassman is a genius, and I've learned a lot from him and his theories. I've personally attended 3x CrossFit courses, including one of the first coaching courses way back in 2005.
My programming at Military Athlete is significantly different. We get asked this question a lot and have addressed it in our FAQ on the site here: http://militaryathlete.com/subpage_details.php?subpage_ID=1904&page_ID=34
Here it is again:
HOW DOES MILITARY ATHLETE DIFFER FROM CROSSFIT?
- Focus in on field performance, not gym performance: CrossFit is "the sport of fitness" – and gym numbers/exercises are paramount. We understand that for Military Athletes, all that matters is outside performance. This allows us to constantly modify/change/improve our programing as we learn and evolve.
- Programming Detail: Military Athlete training sessions are thoroughly periodized, programmed and designed. Nothing is random about our training sessions.
- Fluid Periodization: Military Athlete mesocycles have a cyclic emphasis which rotates between strength, work capacity and stamina. To our knowledge, typcial CrossFit programming does not deploy periodization or mesocycles of any type.
- Bias toward Strength: Military Athlete programming has a bias towards relative strength, as opposed to the work capacity emphasis of CrossFit programming.
- Volume and Training Session Length: Military Athlete programming pushes more volume, and its training sessions are longer than typical CrossFit WOD’s. Strength and Work Capacity sessions are designed to be 60 minutes long. Stamina Sessions can be 60-120 minutes long, and include 2-a-days.
- Training Schedule: The Military Athlete Base Fitness training schedule is typically 4 days on, 3 days off, as opposed to the 3:1 CrossFit WOD schedule.
- Durability Included: Mobility and durability drills are included in these training sessions, sometimes worked into strength circuits, and sometimes worked into durability-only circuits.
- Focused Core Strength Training: Several sessions included dedicated and focused core strength training circuits. We believe a strong midsection is essential to durability and our programming reflects this.
- Not every training session or circuit is a race: Circuits or other training session parts which are “for time” or are to be sprinted through are clearly indicated in this training plan. Unless the training plan calls for “for time” or “sprint effort” work briskly, not frantically. In general, these sprint efforts will be relegated to parts of Work Capacity training sessions.
-Rob
QUESTION
Hi Rob-
I have completed the bodyweight plan and will be wrapping up week 2 of the skinny guy plan tomorrow. I was just wondering where I should head next. I hadn't benched, squatted, or dead lifted in a long time and my loads are low, but are going up with the skinny guy plan. As a refresher, I am 6'1" and about 165 lbs, so am trying to add some muscle. I would like to also maintain some kind of work capacity base as well. I was looking at taking a week off after the skinny guy plan and then conquering the strength packet. Other options I though of were the sandbag/weighted vest/dumbbell plan to get outside and enjoy the weather or the kettlebell plan. The strength packet seems to make the most sense for my goals though. You thoughts? Just wanted to make sure that the packet had some elements of
capacity in there.
Thanks for your help. I have recommended you packets to many of my colleagues based on how much I have enjoyed them. Thanks again.
-P
ANSWER
Hi P-
A good option for you next would be the 357 Strength Plan – which integrates a short work cap in every strength session: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=69
– Rob
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QUESTION
I'm getting ready to go to the state police academy here in KY on June 15th. I had trained powerlifting and some bodybuilding for about 2 years before switching to Crossfit late last year. I finished the APFT program a few weeks ago and saw some huge improvements with my PT scores but my strength has gone down a lot.
I've notched up my miles with 3-5 mile runs twice a week with shorter 1 mile repeats or 400m sprints. I messed around with some rucking but I decided to hold off since we won't be doing any of that and it beat me up.
Any advice on what to do since I still have a few weeks to go? I figured I would focus on the basics again by going through the APFT program again or working on my weakpoints which are core strength and pull-ups.
-J
ANSWER
Hi J-
I'd recommend the Bodyweight Training Plan at LEAthlete.com: http://www.leathlete.com/page.php?page_ID=12&cart_category_ID=73&cart_ID=122
Good Luck!
– Rob
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QUESTION
Rob,
I am preparing for SFOD-D assessment and am looking for a specific training plan for that assessment as mentioned under your ruck based selection training packet.
v/r
-C
ANSWER
Hi C-
SFOD-D Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=99
SFOD-D Training Packet:http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=124
– Rob
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QUESTION
Rob,
I recently completed the On Ramp Training, and I am now partly through the Afghap Pre-deployment Plan. I recently purchased the Rookie Training Packet. I plan to take 1 week rest after I complete the Afghan Plan, and start the Training Packet with the Bodyweight Plan. I intend to skip the On Ramp Training since I will have completed it and the Afgan plan.
Also, I am a 40 year old male. I have had lower back and knee issues in the past, resolved with PT, and I am currently not having any issues. Do you forsee any problems if I complete the packet as prescribed? Or should I reduce load and/or reps for any parts of the packet? I've never done a lot of rucking. Seems like these trainings are geared more towards younger folks. Thanks.
-S
ANSWER
Hi S-
Knee/back- I have no idea. Every athlete is different – I'd recommend you follow as prescribed and see how you do. Several of us lab rats are 40+ in age.
– Rob
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QUESTION
Rob,
I just stumbled upon your site and it has peaked my interest. I am currently deployed with almost 3 months remaining. Looking for a long term approach to fitness that is applicable outside the gym. I have an Iron distance triathlon on Oct 25…but really want to be a strong athlete outside of triathlon. I am in the military…not an operator…but not afraid of putting in the hard work.
I know your email volume is crazy. I appreciate your time.
What do you recommend?
J
ANSWER
J-
You need to respect the Ironman and make it the priority in your training between now and then. You could include some strength training with your triathlon work. I'd suggest our In-Season Strength Training Plan for Endurance Athletes: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=52
After your Ironman, you'll be weak. I'd recommend you start with strength training – specifically our Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
– Rob
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QUESTION
Coach Shaul,
I will be doing a 3 week trekking expedition in the Tajik Pamir Range, mostly between 3000m – 6000m (non-technical). Leading up to this I will unfortunately not have access to gym, so the Big Mountain Plan is out for this one.
I've previously used the Peak Bagger and Afghan Prep workout for shorter mountain events, and also just finished the BW program. Any suggestions for which would be best for this?
Thanks for all you do,
J
ANSWER
Hi Jon –
The Afghanistan Pre-Deployment Training Plan is probably the plan I'd recommend: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=83
– Rob
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QUESTION
Hey Rob,
Quick question; I'm sure there might be an answer already but I haven't been able to locate one.
What would be your recommendation for this situation? I am currently overweight (6' 250lbs) but I have aspirations of joining the Navy and hopefully SPECWAR. I recently purchased the on-ramp program. Any other programs you recommend to get me there? I currently am unable to pass the Navy PST as well.
Any help or recommendations would be greatly appreciated. Thank you.
Cheers,
-A
ANSWER
Hi A-
OnRamp is a good place to start. Also, fix your diet. See our diet advice here: http://militaryathlete.com/subpage_details.php?subpage_ID=1906&page_ID=34
– Rob
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QUESTION
Rob,
First off, thanks for some kickass workout programs. I've used your APFT plan with success.
I'm an infantry officer in the national guard, and will be heading off to Ranger school next spring. However, I feel like I am weak. Here's my stats:
APFT:
PU – 53
SU – 64
2 mile run – 15:30
RPFT:
PU – 50
SU – 60
5 mile run – 41:38
Chinups (dead hang) – 6 (barely)
12 mile ruck (45#) – 2:48:00
I'm 35 years old, 6'1" and about 215#. I'd really like to improve all around. I'd like to get my chinups/pullups to about 15+, drop my 5 mile run to about 35 mins (which should make my 2 mile run faster also), and get my pushups & situps to about 80-90 each.
I'm also not very flexible so I'd like to go do some yoga as well (my wife does it and she's very flexible). Which program(s) would you recommend, and would you recommend doing 2xday workouts and would you recommend implementing in some yoga as well.
Thanks
-R
ANSWER
Hi R-
Seven weeks out from Ranger School I'd recommend our Ranger School Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=60). The plan includes focused work for the Ranger PFT, rucking work, multiple 2-a-days, grip work, etc.
You're a ways out from that, and I'd recommend your focus now shift from running and PFT numbers, to overall strength and durability. Getting you stronger and more durable will make everything better. As you get closer to Ranger School, your training focus should get more sport-specific to that event.
Building Strength and your Base Fitness now will make you more durable for school.
The best thing I can do for my athletes is get them stronger. I'd recommend you begin with our Rat 6 Strength Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84).
Follow this up with either a subscription to the Operator Sessions, or the Work Capacity Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=62).
Follow this up with either a subscription to the Operator Sessions, or the Operator Ugly Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=70)
– Rob
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QUESTION
Rob:
I'm about 13 weeks out from attending the SFQC. My strength is where I want it to be however my running, rucking and calisthenics are lacking in comparison. I'm looking to improve my APFT score as well as my 5 mile run time and rucking ability and figured I would use your 6 week APFT program followed by your 4.5 week Military Endurance Training Cycle leaving about 2 weeks to taper into my class date. Is this plan viable or is there a better way to go about this? I'm concerned with only having 4.5 weeks of consistent ruck time and I'm considering mixing rucking into the last 2 weeks of the APFT program to round things out.
Thank you,
-D
ANSWER
Hi D-
You're plan is solid.
Another option is to do the Military Endurance Training Cycle (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=111) first, and see how well you are rucking.
Then drop into the APFT Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=30) , and add some long rucking 2-3x/week.
– Rob
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QUESTION
Rob,
I am 22 years old in Navy ROTC and hoping to enter either into SEAL or EOD. I am looking to make some fitness gains this summer but am not really sure as to what I should be doing. I was thinking about starting off the summer with the "Off Season Strength Program for Endurance Athletes" to help build my foundation up (I am just finishing a running cycle and have always had terrible lower body strength). I was then planning on doing the PST improvement plan the second half of summer to help me prep for my final PST for service selection.
I would say that I am in fairly decent shape and am 6'3" and 200lbs. Currently I run about a 700 on the PST. Bottom line is I am trying to get bigger, faster, stronger in order to be more combat effective. What is your opinion? Can I add additional training programs on top of the ones I mentioned? Should I be doing different programs entirely? Thank you.
V/R,
A
ANSWER
Hi A –
Start with strength. I'd recommend our Rat 6 Strength Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84) and follow that up with the PST Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=95
– Rob
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QUESTION
Hey Rob,
I previously completed your GORUCK Challenge plan, and I’m on the last week of the ‘old’ GORUCK Heavy plan (yes I even did the crazy mini events.. which are very comparable to a challenge by the way).
Before the plan my cardio ‘mode’ was running, normally 4-5 miles at 9 min/mi MAX.. My lungs have never been able to push my legs faster than that for any significant distance. My best 2 mile time was in the low 15s. Even on the 300 meter shuttles I get wrecked and my lungs get very tight.
I did purchase your run improvement program, which looks awesome.. But I’m worried that with my 5 mile run time (approx 45 minutes) and rarely am I able to run over 5 miles at that pace, that I will not be able to keep up with the program. The ‘stamina’ days on the GORUCK Heavy program also completely wreck me, and I find it difficult to keep up (the more difficult stamina days I have had to take unscheduled rests)..
Is this normal? I know your plans are challenging but should I be having this much difficulty with the stamina/cardio stuff?
A side note.. Do you have much feedback from people doing the ‘old' Heavy plan? All my friends think I’m flat out crazy when I tell them what my saturdays have been like..
-J
ANSWER
Hi J-
Cardio/Stamina – what is "normal" depends primarily on the individual athlete and his/her fitness. In general, you should get better and feel better as your fitness in these modes improves.
Another thing I've found about these longer efforts is how much of it is mental – not mental fitness, but rather attitude. I used to be one of those athletes who hated running. Whenever I would go to run I'd say to myself, "I hate this! I suck at this!" …. and I would. Mentally I was making it harder than it really was.
I've seen this in many of my athletes here – one this very morning, actually. Once I changed my attitude my performance improved and my suffering diminished, magically.
Not sure this is happening to you, but the tone of you note suggests it might be. Understand some of these efforts, esp. the 300m shuttles, are designed to be lung burners.
If not, and you're still not seeing improvements, you could have something else going on in your respiratory track or heart. And it would be worth a trip to the doctor to get checked out.
The Heavy plan's Saturday mini events are designed to begin to prepare the athlete in a comprehensive way both physically and mentally, for what they'll experience at the event. I don't want you to be in the middle of the real thing and say to yourself, "I've never felt this way before …" – I want you to have experienced the sensation, and know you can fight through.
– Rob
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QUESTION
Dear Rob,
I am into week two of the APFT training plan. I am meeting all of my run times and completing the sit-up requirements. For the push-ups, however, I can never meet the 35% for the 4th and 5th round. I did 78 push-ups for my APFT, so I am supposed to be doing 27/28 for each round. On round 4, I usually only get in the low 20s, and for round 5, I am working hard just to get to 20. Is this normal? What I do for rounds 4 and 5 is get as many as I can in 50 seconds and then get a 10-second rest. Is this the best strategy?
Also, I assume it is OK to still be doing static lifts along with the APFT workouts (front and back squat, dead lift, etc)?
Sincerely,
-J
ANSWER
Hi J-
It's not unusual – especially early in the plan. One option is to go to your knees to get the reps in.
Extra training? I'd rather you didn't – but use your running intervals to judge. If you're still making your prescribed run intervals, keep lifting. If not, stop.
No upper body pressing though – no bench press, etc.
– Rob
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QUESTION
Rob,
I just completed Ranger School. I used your Ranger school prep program to get ready for the course. It definitely prepared me for both pre-ranger and ranger school itself. The sandbag get-ups, in my opinion, were the most helpful, due to all the time spent under a ruck. My question is, what do you recommend for a post ranger program. From mainly 2 MRE's per day and the 3-4 hrs of sleep for 2 months, my body is pretty broken down. I've lost a lot of cardio and strength. All upper body is gone. What I am looking for is suggestion to get back into beast mode without over training. Thank you for your time and help
J
ANSWER
Hi J-
Congrats on finishing!
There's no hurry to get back. Take 1-2 weeks total rest.
When you do get back to the gym, monitor not only how your body feels, but your head also. If you find you don't mentally want to train, then don't.
Coming back, the first thing to focus on is overall strength. Start with the Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
After 4 weeks, you can start to layer in some running, but focus on strength, and low volume, at first.
– Rob