QUESTION
Rob,
I've been using your training plans for probably two years now with
great results. I just finished up a 1.5 month recovery from another
surgery and am starting back at fitness square one again. I generally
use your sandbag, weight vest, and dumbell plan when getting back on
the horse after a week or two of running and bodyweight exercise to
try to ease into it.
The problem is, when I start a workout, I am determined to finish it
in it's entirety and as prescribed. I push through day two and then
I'm too sore for 3 to 5 days to do anything despite stretching, yoga,
epsom salt soaks, ice baths, water, bananas, casein protein etc.
After a few weeks of this I can workout M-F again with no problems. I
realize this isn't an ideal strategy. This is a broad question, but do
you have any reccommendations for completing the aforementioned plan
post-surgery? Maybe completing the workouts sequentially every other
day? I have a hard time finding the not over-doing it line.
Thanks,
– E
ANSWER
E –
Everyone is a little different.
Make sure you're including leg exercises – esp. squats and lunges, in your bodyweight work before loading.
Out of the gate, train every other day – this will help.
– Rob
**
QUESTION
I will be training up for fall CAG selection. What do you suggest to use for recovery drink, endurance multi vitamin, etc? I would really appreciate the input.
Thanks,
J
ANSWER
Hi J –
First, try to verify you can use supplements at selection. If I remember right, you can. If so, you'll want to spend the train up time testing and finding out what works for you.
Look for 3 types of supplements ….
1) Good Whey Protien Shake
2) Recovery Shake
3) Event supplement (gel/electrolytes), etc.
Recovery Shake – look for both carbs and protein – 2:1 carbs to protein. This can be used for pre-training/event, quick calories, and post-event. You could have a couple bottles in your duffle at selection and slam 300 calories quick. I've had good luck with Surge Recovery from t-nation.com.
Event supplement – most of what's available is designed for endurance events – unloaded like marathons/triathlons. The difference is you'll be loaded, and more strength will be needed – also, your body will be quick to start eating muscle for fuel.
Look for event supplements like Hammer Perpetuem – which contains carbs, fat and protein. Most (gels) just contain carbs. You'll need more.
Event nutrition is important and athlete-specific. Some stuff will work for you and your stomach – some won't. Use the train up to experiment and find out.
In general, stick to reputable brands. Good stuff isn't cheap, unfortunately…..
– Rob
**
QUESTION
Rob,
Thanks for the advice, the Hypertrophy and RAT 6 plans were solid. I added about 10lbs of muscle and it helped a lot of my lifts. I haven't tried the newest iteration of the OU yet but I plan to soon. New numbers and old numbers (old in parenthesis):
Bench: 7 (1)
Deadlift: 13 (14)
Front squat: 8 (4)
Pull up: 8 (8)
SBGU: 69 (72)
Sprints: 38 (42)
I'm a little perplexed as to what to do next. Here's what I have coming up:
June: PT test. Similar to UBRR
July: 2 weeks on Rainier as part of an Army mountain medicine course…lots of fit group medics and docs will be there
August: Entire month at Ft. Carson. I'll be spending 1/2 my time in clinic but the other 1/2 in the field learning with and from group medics- lots of time in the mountains and some time in PT (what PT I have no clue).
I've done the peak bagger plan before and its no joke but I'm concerned about losing this new found strength if that's all I do. I can normally do an hour in the morning and an hour in the evening with my current class schedule. July and August are big opportunities for me- I'd like to excel.
Cheers,
J
ANSWER
Hi J –
Time to step away from strength and train sport-specifically.
Don't worry about "losing" strength ….. mountain patrols aren't strength events. Strength is a huge part of durability, so you'll "use" your strength during your other activities, When you get to Carson, you can revisit Rat 6. You're strength will come back fast.
Train sport specifically for your June PT test – heres the Upper Body Round Robin Test: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=92&cart_ID=80
I'd recommend the Peak Bagger for your time on Rainier: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=73&&cart_ID=57
I'm not sure the break you have between the test and Rainier. If there isn't much, Rainier takes precedence.
– Rob
**
QUESTION
Hey Sir,
I am Stationed at Ft. Bragg and I am currently in the 82nd. More importantly I attended selection and will report to start the Q- course in almost a year (March). I got pretty beat up at selection and I feel like I’m not in the shape i want to be when I start the course. What do you think the best training plan is for me at this point? I have the time and I want to be in as good of shape as possible come March.
Thanks,
N
ANSWER
Hi N –
Start with the Rat 6 Strength Plan to build back some of your strength/durability:
Next, subscribe to the Operator Sessions and complete these until 8 weeks from the Q-Course Start.
Eight weeks before the course start, purchase and complete (if you don't have it already) the Ruck Based Selection Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=81&cart_ID=45
– Rob
**
QUESTION
Rob,
For the runner core workout is there any rests between the exercises or reps of exercises or should the workout be one long continuous progression?
Thanks,
AJ
ANSWER
Hi AJ –
No rest beyond transitioning to the next exercise. Work briskly, but not frantically.
– Rob
**
QUESTION
Rob,
My wife is doing a duathlon (1mi run, 13mi bike, 3mi run) on August 2nd (93 days out as of today). I’m curious what you think she should do for training.
I was thinking she could do the Mountain Athlete Mountain Bike Preseason Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=75&&cart_ID=62) but do it with a road bike, then over the last 4 weeks do 2x per day by adding in the Military Athlete 4-Week Run Improvement Program (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=97&cart_ID=104).
Do you think that would be too much? I was thinking maybe the Military Athlete On-Ramp Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=96&cart_ID=87) for the next 6 weeks which would lead into the 8 week Bike Plan. She’s not ready to jump into Operator Sessions right now based on her current level of fitness.
Or should she do On-Ramp, followed by Operator sessions, and then do the Run Plan but add in road biking at the same interval set for the 4 weeks leading in?
We follow your nutritional guidelines so her diet is on point.
On another note, finished your APFT plan for the 3rd time last week; finished #1 (by raw score and points) in my unit in all 3 events on Tuesday. I’ve improved on each APFT over the last 3 I’ve taken following your program, scoring 300 each time.
Respectfully,
J
ANSWER
Hi J-
I like your first recommendation for her last 4 weeks before her event.
Have her start now with the OnRamp Plan.
Awesome on your APFT!
– Rob
**
QUESTION
Hi Rob,
I recently bought the Run Improvement and On Ramp programs but I feel I underestimated myself and am finding myself wanting a bit more than the On Ramp. I'm looking at going for one of the strength focused plans to go alongside the run improvement however I've got physical components of the selection process for the Royal Marines Commandos hopefully coming up in 2/3months time and was wondering how much conditioning/ work capacity stuff there is in the strength plans? Which plan would be better suited to someone who can't afford to stop improving conditioning or which plan would be more easily adaptable to put it some extra work capacity efforts?
Cheers,
C
ANSWER
C-
The strength plans have a strength focus. Each has a work cap component, but the emphasis is on strength.
You should be completing the Ruck Based Selection Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=81&cart_ID=45
This plan would be sport-specific preparation for Royal Commandos Selection.
Based on what you do have – I'd recommend Rat 6 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=92&cart_ID=84.
Lift in the AM, run/condition in the PM.
You need to ensure you're running with kit (32#) and rucking with a heavier load, in addition to your unloaded running.
– Rob
**
QUESTION
Rob,
Myself and another individual recently both started your On Ramp training program. We're both training at different times but are noting that both of us are generally finishing around the 40-45min mark on the workouts. Is this fairly normal? I know you mention in the plan that it should take roughly 60mins. Are we not resting enough or is there something that we may be missing?
Another question I have is do you feel that instead of running for the endurance substituting rucking would be a good idea? I've done other programs in the past that rucking/running/rowing were options but I wanted to get your thoughts on it. Finally once it transitions to the five day work week at week three is there anything negative about moving the endurance work to Wednesday instead of saving it till Friday?
Thanks for all your input.
-n
ANSWER
Hi N –
The OnRamp sessions are designed to last 60 min …. and they do for newbies or unfit guys. Why don't you guys add 2 more rounds to each circuit and see if that lengthens it for you.
Okay on the rucking – go 45#, carry a 10# dumbbell, and ruck run.
– Rob
**
QUESTION
Hey Rob,
I've been following your programming for a couple years with great success. Are there major differences between version 3 and version 4 of your APFT Plan? I have V3 and am wondering if it's worth it to get V4.
Thanks
M
ANSWER
Hi M –
We use the Operator Sessions to design, test and develop new theory, and if it works, then update the plans. V4 of the APFT Plan reflects our latest theory, so it is an improvement.
However, many guys have used the version you have to great effect. You don't need V4.
– Rob
**
QUESTION
Sir,
I am a Second Lieutenant and an Infantry officer. I graduated Ranger School on April 4, 2014. My body is pretty beat up from the time I spent in there, I want to improve my physical ability. When in shape I have run 5 miles in 34:55 and want to improve upon that. The issue is is that my body is still healing. I met some guys in Ranger School who were with 75th Ranger Regiment and they told me a little about your program and how it improved their overall fitness. Granted at this point I am not in any kind of physical shape. I saw your videos and wondered if you have any advice. If you do please feel free to reply.
-R
ANSWER
Hi R –
I always recommend guys recovering from Ranger School start back with some old school strength training. This will help your body build back durability and add some muscle.
For you I'd recommend our Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
Rat 6 self-scales to the fitness level of the individual athlete going in, and re-scales up as you get stronger using the program.
Congrats on Ranger and good luck!
– Rob
**
QUESTION
Dear Rob ,
I am a lieutenant. I have been using military athlete for the past four or five months now, and I have seen a massive improvement in my fitness level. I think it is safe to say that thanks to military athlete, I am in the best shape of my life. I go to IBOLC this summer, and I just bought the APFT training plan to get me ready. I will be using that up until I start IBOLC on June 20. I was going to see if I could suspend or halt my normal monthly subscription until I return from IBOLC this summer? I did not know if I do that through you, or through PayPal. I also just wanted to take the time to thank you and your team for putting together a fantastic training plan! Whenever I get to my next unit, I definitely plan to come get certified at one of your weekend sessions and then use military athlete for my platoons training plan.
Sincerely,
J
ANSWER
Hi J –
Thanks for the great note! And congrats on Oxford. Good for you!
You can cancel your subscription anytime. Click here for instructions and email back if you have ny problems. : http://militaryathlete.com/subpage_details.php?subpage_ID=1905&page_ID=34
Good lock at IBOLC. I'm jealous!
– Rob
**
QUESTION
Hi Rob hope all is well mate?
I'm using 4-WEEK HYPERTROPHY PROGRAM FOR SKINNY GUYS and was wondering due to the amount of time it takes me to finish a workout, is it ok to split the workout in two and train in the morning and the evening?
Also what are your thoughts on using creatine?
Cheers, much appreciated.
C
ANSWER
Hi C-
Should take 60-75 minutes to finish the session. Work briskly.
Yes you can split if needed.
Creatine? Creatine is the most studied supplement out there and has been proven to help improve strength. That being said, in general, I'm not a big fan of non-event supplements beyond a whey protein shake once in a while. There's no short cuts, and the supplement companies use marketing to make guys think there is …. and end up spending money on stuff which isn't needed, or necessarily good for you.
– Rob
**
QUESTION
Greetings! I’m starting to dream about GORUCK Selection next year. In the past, I think you’ve recommended your SFOD plan for that event, but I see that now you have a sport-specific one for GRS. Clearly, I’ve got time to work the entire packet for SFOD, but now I wonder what you’d recommend for me to do. Should I a) work the packet for SFOD as programmed, b) duplicate the packet’s programming but end with your specific GORUCK Selection plan, or c) something else entirely?
Thanks so much for all you do. Your programming is keeping me engaged and making physical and mental progress with every workout.
—M
PS – Along the way, I plan to complete the GORUCK Heavy. I’ve got the plan as you wrote it last year, and did it before (though I had to scale, now I could do it). Anyway, it looks like you’ve recently updated the Heavy plan to take into account the new PT standards and so on. Is that true? I’ll happily buy the updated plan if it incorporates the new material. Just checking. Thanks again.
ANSWER
Hi M –
GORUCK Selection – (b)
GORUCK Heavy – yes we did.
**
QUESTION
Rob,
I have a couple questions for you. I have bought both the APFT and the ranger program. However my situation is a bit unique.
I have 14 weeks until ranger school with airborne in the middle (May 19 – June 6)
I just came off a strained achilles injury that had me sidelined for about a month and a half
I was a 13:30 2 mile time, 37:45 5 mile time
I have been in tradoc since last June so my upper body strenght has fell from 85-65 push-ups
Hence the reason why I bought the APFT program.
I want to start today but I don't want to rush back into an overuse Injury. My plan currently would be to do your APFT plan then roll into the ranger plan. However I'm also considering doing the ranger plan back to back.
What would you recommend?
ANSWER
Hi D-
Do the APFT then roll into Ranger. The APFT Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=30) is self-scaling to the fitness level of the athlete and is a good place for you to start on your build back up.
– Rob
**
QUESTION
During each section of the operator workouts you usually include a stretch or mobility exercise, is it to be done each round or only once at the end of part 1, 2, etc? Thanks
ANSWER
Hi J –
Each round. The stretch/mobility drill is "working rest" between strength sets. Those circuits aren't mini CrossFit WODs, the goal is to lift as much weight as possible for the prescribed reps, each set.
At the same time, these are power lifter/oly lifter strength sessions, where you sit and rest 5 minutes between sets. Work briskly, not frantically. Hold the stretches for about 30 seconds. By the time you stretch, add weight to the barbell and get set back up, you get 1-2 minutes rest before the next set.
The goal is to finish the sessions in 60 mintutes. Finishing in 45 minutes? You're working too fast and not lifting enough weight. Finish in 75 minutes? You're taking too much time to stretch.
– Rob
**
QUESTION
Rob,
I am currently in the process of retraining into USAF TACP (Tactical Air Control Party). I have done your operator sessions in the past, but none of your specific programs. Which plan/program would you recommend to get me fully prepared? All I know is the final ruck is 12 miles with approximately 90-100# ruck. I was looking at the RASP 1&2, or the Ruck-based Selection Training program. I do not have a class date. However, being active duty, my paperwork could go through faster and I could be going sooner than expected. I want to perform and lead like an NCO should. Thank you for your help.
R
ANSWER
Hi R –
I'd recommend the Ranger School Plan – It's just about perfect: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=90&cart_ID=60
– Rob
**
QUESTION
Hey Rob,
I imagine you have a lot of athletes with reconstructed ACLs. I'm one of them. Any concern with the 3rd World Stretch? Any other exercises of concern? I'm 3 full years out from surgery.
Thanks Rob,
C
ANSWER
Hi C –
No concern if you're ACL recovered well, however, everyone recovers a little different, and as you get older, post surgery, scar tissue can develop and impede range of motion.
So …. if the 3rd World Stretch hurts, or just doesn't feel right, restrict the range of motion (don't go down as far) or switch to the Instep Stretch.
– Rob
**
QUESTION
Hey Rob,
I have a few questions about the Advanced Programming Course on August 4-5, 2014.
Background context for the questions:
I just discovered Military Athlete a few months ago after my Team Leader recommended it to the team as his program of choice. I've been doing the onramp program after starting another course and realizing just how out of shape I have gotten. I have a background in CrossFit training but neglected my own training. I have CF level 1, CF Kettlebell, and CF kids certifications and am looking to broaden my horizons. I'm also in the Marine Reserves with B Co. 4th Recon out of Atlanta, GA (used to be in Billings, MT). Aside from myself, three of the guys in my team are CF lvl 1 certified and we have more CrossFit instructors in the rest of the unit.
1. What kind of prior education is preferred or required before attending the course? Are there any required certifications?
2. Is there a Basic Programming course?
3. Are there any recommend books to read or materials to consume before the course, or will all recommended study materials be included in the course price and provided after signup?
4. Would you be willing to travel to Atlanta, GA to teach a course in coordination with one of our drill dates. If this is an option it would mean you would be arriving before or after one of our training periods. It would potentially save us money if we were able to collectively cover your travel expenses here versus all travelling out to Wyoming. Assuming this is an option, what type of equipment, and facilities would be required and what other kinds of requirements would you want met before agreeing? I'm asking because I know there would be some interest if it was easier to get to the course for some guys. I'm asking you first to see how feasible this is before doing anything else like advertising so I haven't properly gauged interest among my unit yet, though with a population center like Atlanta I'm sure you wouldn't be too hard pressed to get enough enrollment to get a good sized course going.
Thanks for the great programming,
-G
ANSWER
Hi G –
1) No required prior education, but the course isn't appropriate for beginning coaches, endurance coaches who aren't familiar with basic weightroom work, or new athletes to our stuff of this style of training. The course is really beneficial for CrossFit Coaches in general, though I'm concerned about where you are in relation to our stuff. We've had guys who have down our stuff for some time come in and excel, but some new athletes struggle and don't get as much out of the course as they could. Several CrossFit coaches and affiliate owners have taken the course and applied it to their programming – setting themselves apart in their relative markets.
2) Not this time. We are investigating video/remote delivery of the different elements of the course, one of which could be basic programming.
3) You'll receive a manual when we start the coursework.
4) I travel quite frequently for units wanting this course, and will actually be traveling to Fort Bragg to teach a combined Advanced Programming/Range Fitness course later this month. I'll need a minimum 10 students to travel. A full functional gym set up is best, but we can usually work around any equipment limitations the unit has. I'm not sure if you're asking as a unit or a for a commercial CrossFit facility. Most of our remote work is for individual military or LE units.
– Rob
**
QUESTION
Rob,
Good morning. I just recently bought your APFT Training Plan and after doing this plan once or twice, I was looking to move on to some of the other more intensive things. I know you have both minimal equipment and gym equipment plans. I'm looking to build a garage gym and wanted to find out what equipment I should purchase in order to be able to complete the majority of your plans on the site. Since I can't see the plans, could you please send me a list of things that are necessary for your plans that require more equipment? Thanks very much.
-J
ANSWER
Hi J –
– Rack, barbell, 300# of bumper plates, pls a pair each of 2.5, 5 and 10# Plates.
– 20/24/30" Plyo Box
– 16" box or bench for step ups
– Used ALICE pack for rucking
– Pair of 25# Dumbbells
– Pairs of 12, 16, 20, 24, 28kg kettlebells or their equivalent dumbbells (dumbbells are cheaper – 25, 35, 45, 55, 65)
– 40, 60, 80# Sandbag
– 25# Weightvest.
– Foam Roller
– Mat for situps
– Rob
**
QUESTION
Thanks as always Rob, I appreciate the tips and advice. I wish I would have had knowledge of or access to something like Military Athlete when I was in Iraq back in 2007! At the time we were living at various Iraqi Police Stations and all we had were a pair of adjustable dumbbells and MRE cases for a bench. We made due but I now realize how much more we could have done with sandbags, rucks, our kit etc.
I'm still in the process of enlisting back in the National Guard with hopes of getting a shot at SFAS within the next year. I've been following the operator sessions for a long time and have just added heavy and fast ruck work to my routine as well. Typically I'm doing 5 Operator Sessions per week, 3 runs (consisting of one day of 8x200M sprints, one day of 8X400 M sprints, and one day of a long slow distance run of 4-5 miles) and 2 days of rucking. My ruck sessions include one day of a 6 mile ruck run with a 45 lb load (1:05-1:15 minutes) and one day of a 10 mile ruck with a 65 lb load (2:15-2:25 minutes).
My plan is to stick to this template for the following months until I get a date for SFAS where I would then transition to your pre-SFAS 8 week plan. Do you think the routine will lead to overtraining? I adhere to a steady diet of stretching, yoga poses and mobility work and have not had any trouble maintaining the volume. I sometimes am a little sore and/or tired but my body doesn't feel like its not recovering or able to repair itself. I also maintain a strict paleo-based diet.
Have a great weekend Rob, I hope you don't mind all the questions! I am just very excited about the prospect of finally having a shot to enter Special Forces and want to ensure I do everything I can to best prepare myself. Thanks again!
Regards,
E
ANSWER
Hi E –
Yep, I think you'll over train. I'd recommend skipping the Operator Session on your Rucking Days.
Watch for overtraining – trouble sleeping, little desire to train, etc.
– Rob
**
QUESTION
Rob,
I am using your SFOD program I am enjoying it a lot. My knees are my biggest problem. I am getting some difference from the leg work in the program but I am still having days where I have to pull or push myself up to get out of a chair, kneeling position, etc. I had started doing a lot of half squats and leg extensions because my knees hurt years ago but clearly that probably made things worse especially since I am week getting out of a deep squat. I do have arthritis in my knees and I got a well that is a lot of your problem when I was diagnosed with it. My question is what can I do to strengthen my knees so I can take a knee, etc and get up not push up.
Thanks,
J
ANSWER
J –
I suffer with arthritis too Jeff, and don't have an answer for you. Nothing I've tried has worked – I just suffer through. I'd recommend you see a medical professional.
Wish I could offer more.
– Rob
**
QUESTION
Rob,
I watched your video on your take on nutrition and it had good information, on certain aspects of dieting from the book "Why We Get Fat." I just wanted to know if you had any other recommendations on good books you may have read on the overall science and physiology of physical training that might be helpful for figuring out the "how and why" behind the exercises and programs you put forth in your programming. Thanks.
ANSWER
Hi S-
Couple great places to start:
1) Athletic Development by Vern Gambetta
2) Coachs' Strength Training Playbook by Joe Kenn
– Rob
**
QUESTION
Hi there,
I was wondering if there is any advice you could give me, i have recently just have to come off 23 SAS selection which is part of the UKSF reserve forces, this was in large part to my achilies popping while negotiating a rather steep hill with 30kg of kit, they have said they would like to see me back as they felt i had the right qualities to operate within this unit,which is good because i want to smash it before i get to 34, what could you advice as a solid training porgram to get me on track over a 6-12 month period, any advice or direction would be great.
Thank you for reading this e-mail.
Kind Regards
ANSWER
Hi D –
Take a couple weeks off, to let you body and mind recover.
From our stuff, I recommend guys attending SAS selection follow the stuff I prescribe for SFOD-D.
I'd recommend our SFOD-D Training Packet the 9.5 months before selection: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=124.
– Rob
**
QUESTION
I'm currently in the Marine Corps and I am just looking for a solid fitness program.
I am not looking into getting a selection, and I have a family so getting to the gym is a challenge in itself sometimes, so I've been looking into your some of your limited equipment programs.
I am most interested in you Bodyweight and Sandbag/weight-vest programs as a start, but I would also like to incorporate Rucking into my training.
Would you suggest starting with the Bodyweight program and adding in rucking on the off days or just finishing one program and going to the other?
I also was looking at the Afghan Pre-deployment program and wondered equipment was required.
Thank you for taking the time to read this, hopefully you can answer my questions.
-L
ANSWER
Hi L-
I'd recommend you start with the Bodyweight Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96). You could add rucking to the plan, but give it a couple weeks first. The plan is no joke.
The Afghanistan Pre-Deployment Training Plan is another option (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=83). I built the plan so as many guys as possible could complete it – and limited the equipment required accordingly:
Required Equipment for the Afghan Plan:
Pair of 15# (women) 25# (men) dumbbells
60# (women) 80# (men) Sandbag
16-18" Box or bench for step ups
Ruck for rucking and step ups
Watch with countdown timer
– Rob
**
QUESTION
Hi Rob,
I have a quick question. I just finished a GORUCK Challenge in April and I am currently signed up for a GORUCK Heavy event in the coming November. I saw that you have a 6-week GRH training plan. I saw someone post a pretty solid and positive review of your Heavy program and it got my interest. The only thing I'm curious about was his review was posted before the new standards for Heavy's were set and he posted his was 12 weeks long.
So the questions are:
Does the program take into account the new standards?
Is it only 6 weeks or is it 12?
Is there something you would recommend right now until the Heavy program would start?
Thank you for your time and help.
Have a great day,
M
ANSWER
Hi M –
Answers.
1) Yes.
2) 6 Weeks
3) Rat 6 Strength (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84), followed by a subscription to the Operator Sessions.
– Rob