QUESTION
Hi Rob,
I am a senior in college and about to graduate. I am planning on traveling this year until next march, then putting in OCS packets for army, navy and marine corps, with army as my top choice. I am planning on using your APFT plan and bodyweight plans whole traveling. I have a decent strength base from collegiate rugby – bench 225 x 5, squat 360 x 1 And deadlift 450 x 1 at bw 205.
I was wondering about preparing for the officer training pipeline. My understanding is I would go to basic training, OCS, IBOLC, and then ranger school. How should I prep for each of these/think about training while I am going through the pipeline?
Best,
J
ANSWER
Hi J-
APFT Plan for Basic Training, and probably it or the Bodyweight Plan for OCS. The Ranger School Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=60) would work well for IBLOC and Ranger School.
– Rob
**
QUESTION
Rob,
I need to get back into shape, but don't have a gym membership. What equipment is required for the on-ramp workout plan? If it requires a bunch of equipment, do you have any other recommendations for where I can start? I was contemplating doing the onramp and then moving into the "limited equipment training packet" or the "rookie training packet." Please let me know if you have thoughts on those two routes.
Best regards,
T
ANSWER
T-
You need a fully equipped weightroom for the OnRamp Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=87).
I'd recommend the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96
– Rob
**
QUESTON
Coach,
I was designated as one of two "PT officers" for our small group of 15 Captains at the Captain's Career Course. We want to have a solid, logical PT plan, but also want to give our peers some flexibility to do their own strength sessions 2-3 times per week. I'm thinking we should all spend the first 4 weeks conducting the bodyweight plan together Mon-Friday before we start breaking out into smaller groups. After the bodyweight plan, I'd like to "suggest" the Big 24 program for those that want to follow it on M, W, and F, (skipping the work capacity workouts) and then do the Endurance Training Cycle plan on Tues and Thurs with the entire group–so essentially pairing Big 24 and the Endurance Plan over a longer period of time than is outlined in each program. If guys want to do Big 24 great…if not, they can incorporate their own strength training. If I were just working out by myself, I'd stick to one plan and work straight through it.
I've learned through your programming the benefit of not just picking random workouts. Basically, does this sound like a reasonable plan? And if not, do you have any suggestions for a group of 15 Captains, working out as a group 2 times a week and 3 days a week as individuals/small teams? Gym equipment/resources is a huge limiting factor for us so that's why we want to split up for M/W/F and focus on strength work in smaller numbers.
As always, thanks for all that you do!
-J
(P.S. Ultimate Meathead Cycle was a fantastic post BRC program you recommended…regained my strength levels and just enjoyed focusing on the gym for a bit)
ANSWER
Hi J –
You're plan is solid. Pairing Big 24 and endurance might create issues on the strength side – some guys may not be able to make the progressions, but not a big deal.
Glad Ultimate Meathead worked well for you! Haven't done that cycle in some time …. you make me want to revisit it!
– Rob
**
QUESTION
Hey Rob-
After taking the Relative Strength Test, it's clear that my upper and lower body are significantly out of balance. My scores were:
FS 240#
PC 190#
Box jumps 34
BP 205#
Pull ups 17
At BW=167
As you can see, my bench is relatively weak and prevented me from breaking into the 4.x zone. What do you think is the best plan for me to even out my upper and lower body strength?
Thanks!
L
ANSWER
Hi L-
Ultimate Meathead Cycle: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=79
– Rob
**
QUESTION
Hey Rob,
Just completed the first week of the BUDS prep program you recommended. I am having more fun working out than I have in years (I was definitely over-training), so thanks for that! I will not have access to a pool for sessions 11-15, but there is a rowing machine available.To replace the swims, I was thinking of doing an easy 1000 to warm up and then 5-6 fast 250's or maybe a couple of 500's. Does this sound like a good replacement or do you recommend a different option or set of distances? Already feeling better and can't wait to see the results at the end of the tunnel.
ANSWER
Rowing isn't a substitute for swimming, but nothing is, really, so go ahead if you can't swim.
– Rob
**
QUESTION
Rob,
I just bought your ON RAMP program and really getting into it. But
I was wondering on the Strength Days you say rest during the stretch
portion. But I'd always been informed that on heavy lifts you want to take
about a 2-3 min rest for the next set. But with your stretches I tend to
hit 1 min to 1 1/2 mins. Could clarify what your intent is during the ON
RAMP program
S
ANSWER
S-
Hold each stretch for 30-60 seconds. Work briskly.
– ROB
**
QUESTION
Hello,
I was curious if you could provide me or point to a location on your web site which covers the difference/benefits to purchasing the "Individual" vs. "Coach/Trainer" programs. I have my own general ideas/assumptions, but we all know what happens when folks assume.
Well, look forward to hearing from you and keep up the solid work. My training partner and I utilized your "Ruck" programming about a year ago for a SFRE selection and blew it out of the water!! Again, thanks for what you are doing.
Cheers,
V
ANSWER
Hi V –
Glad the Ruck Plan worked for SERE!
The "Coach/Trainer" subscription is for professional coaches/trainers who use our programming for their paying athletes. Nothing extra comes with it, currently.
– Rob
**
QUESTION
Sir
I did your On-Ramp program once. But I was in such bad shape that I
couldn't even follow the program to a T. So I focused and just getting my
fitness up while doing it. Now I am doing it again and I'm able to do the
volume and amount of time you recommend on it. After I finish my second
round of the program I am thinking of getting your RAT 6 program as my next
step to getting to Operator Sessions. How does this sound to you?
S
ANSWER
S –
Yes – follow up with Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
– Rob
**
QUESTION
Rob,
I apologize in advance for the lengthiness of this email.
Military Athlete was recommended to me by a friend who recently attended civil affairs selection and was selected. I am having difficulty deciding which program (s) are right for me.
I start BOLC in August and my goal is Ranger school directly after that. I have decent APFT scores, between 290 and 310 typically. I focused on strength in the gym this past winter and am satisfied with my results, although could always be stronger and still not quite at the strength levels you recommend for Military Athletes.
My goals are to increase my APFT score, overall endurance (specifically rucking), durability and work on "sport specific" strength. It seems the Ranger School Training Program does all of that and more. Should I jump into that or would I be better off starting with another program first?
Thanks,
M
ANSWER
Hi M –
The Ranger School Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=60) is 7 weeks long, and you should do it the 7 weeks directly before BOLC.
Between now and then I always like guys to get stronger – it makes you more durable. I'd recommend Rat 6 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
– Rob
**
QUESTION
I am just recovering from a left knee injury and would like to check out your free operators sessions to check for tolerance. I am in the 82nd and looking to see about going to do something a little more challenging. I look forward to seeing if this is the program I'm looking for. Thank you for your time.
ANSWER
Here: http://militaryathlete.com/page.php?page_ID=49
– Rob
**
QUESTION
hey i came across your website and i wanted to know what work out plan is good for me to get in to shape for the football season that is coming up that i can do at my house? have any ideas email them to me thanks
ANSWER
If you have a gym set up I'd recommend Rat 6 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
If not, our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96
– Rob
**
QUESTION
Rob, I am a military person but I am a police officer and am looking for a consistent progressive training program. I am 47 yrs old I am 6'/ 215lbs. I have been in better shape when I was younger, but have not been able to stay motivated the last three years. I have had two back surgeries. My last in 2008. I have maintained some core fitness since then but have really been looking for a program like yours. I work 1400-2200 hours shift and we are usually pretty busy. My diet is pretty good, but I am sure could be improved once I get started on a program. I am restricted in some exercises. I am unable to do squats, cleans, dead lift, and overhead shoulder presses because of my back. Should I start with the Rookie training program or something else? Pointers on diet? My goal is to be able to be ready for my departmental PFT in Nov. and to be able to get a 75% on all stages. Any advice or guidance you can provide I would appreciate it.
Thanks for your time.
ANSWER
The OnRamp Plan isn't appropriate because of your back. The closest thing I have for you is the Bodyweight Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96). This plan is no joke – and you may need to take extra rest days to complete it.
Diet. Pls see our nutritional guidelines here: https://www.youtube.com/watch?v=VGs2tnMQJlc
– Rob
**
QUESTIN
Hi Rob,
I've been doing your operator sessions for a few months and I love 'em. I had been looking for something like Military Athlete for a long time; I can't thank you enough.
A week ago I strained my LCL, and running/squatting is out of the question for a bit. Pushups, sit-ups, pull-ups, and the rest are fine.
I want to keep following a challenging training plan while I let my knee recover. I'd like to improve my APFT score but my main goal is just to keep training hard. Mentally and physically.
What do you recommend?
Cheers,
T
ANSWER
T-
Couple options –
1) Continue with the Operator Sessions and complete the exercises you can. Substitute stationary biking/rowing/swimming for the work capacity and endurance work. Be resourceful and creative and look for time equivalents …. so 400m run = 1-2 minutes work. Bike for 1-2 minutes.
2) Cancel your subscription via Paypal and purchase/complete the Leg Injury Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=51. This isn't a rehab plan for you LCL, but rather trains the rest of your body around your injured leg. It's no joke.
– Rob
**
QUESTION
Hello,
Im just writing you quick with a couple of question that I hope you could answer for me. I have heard many good things about Military Athlete, and I have been wanting to try it for some time. I just don't know where to start. Little background for me. I'm in the Army as a 11B. I do platoon level PT in the morning, followed by running and strength/metcon work in the evening. Id really love to follow a strict routine instead of randomly doing things. My biggest question I have for you is where should I start out? With the operation subscription or a bought program from your store? I am a little overweight, my strength is no problem at all that is really where I excel I can run for a while just not at a radically fast pace. My actual APFT is around 220-260 depending how much I work on it and how random it is. My actual goals within the Army are to actual get to operator status. Goal is 75th Ranger Regiment, but I know I have a long way to go. If you need any more information just let me know. I hope you can help me. Thank you for your time.
G
ANSWER
Hi G –
I always recommend guys start with strength Gordon. Do the Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
– Rob
**
QUESTION
Hi Rob. I have a couple questions I was hoping you could help me out with. First, on training: I have your running, strength, stamina, and selection workout programs. I'm just wrapping up the strength cycle. I would begin the selection program in August (selection is the beginning of October). Could you suggest a progression of programs until then? (It can include other programs that I don't have yet).
I have rucking pretty much locked down at this point (12mi with 55+water in a bit over 2hr), so I've been focusing on running speed and strength.
My second question: Goruck has an HCL event in Florida (same location as selection) about a month before selection. I was thinking this would be good to do to test equipment and get used to the environment. From a training perspective do you think this would be beneficial or work against me?
Thanks very much!
C
ANSWER
Hi C –
You could keep rotating between the Strength and Work Capacity plans, and supplement both with your continued rucking to keep that dialed. I'm not sure you need to purchase any more of my plans.
GoRuck Event – I think it would be a good idea – not only to test your fitness, but also your mental fitness going into selection. Treat it as one of the mini-events in the Selection plan.
– Rob
**
QUESTION
Hey Rob,
I am working through the On-Ramp right now. I should be finishing around the time my family and I go on vacation to Colorado. We are thinking of spending possibly a month there. What training program would you suggest? I will not have access to a gym.
J
ANSWER
Hi J –
I'd recommend the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96
– Rob
**
QUESTION
Hey Rob,
I'm a student at Wake Forest University, and I'm looking to go in the military after I graduate (I'll be a senior this year), specifically in some kind of special operations. I obviously have plenty of time before I'll ever be near any true selection, which is great, but I'm trying to figure out plans to use during this time. I want to do SFAS or possibly SFOD-D (or both), and I know you have plans and packets for both of them.
I have a minor problem though in that I'm very athletic and strong, having lifted weights for years and playing some sports, but my cardio work has been sporadic at best and I've never rucked. I want to do both of these things more, obviously, and I know they're big parts of your plans/packets. I was wondering though if my experience is as low as it is, will I be able to use the packets to begin and move up, or do I need to have some ruck and run experience before I start? Also, given that I have probably 3-4 years before I ever see these selections, should I be focusing on something else for right now or can aiming for the overarching goal (special ops) also get me more than prepared for the challenges between now and then?
I'm sorry if my question is a little unorganized, but I really appreciate you taking a look at it, and I'll be looking forward to hearing your response.
Sincerely,
-T
ANSWER
Hi T-
A good place for you to start our stuff would be the Military Athlete Endurance Training Cycle: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=111.
This plan is running/rucking specific.
I'd recommend you purchase a used medium ALICE pack and frame for your rucking.
– Rob
**
QUESTION
Sir,
I have been on your website for a little while trying the free workouts and I love them. I truly feel like I am better developing a better sense of fitness and stamina. I would like to continue training with this program. However, I have a slight problem, I will be heading to IBOLC (Infantry Basic Officer Leadership Course) in October, and from what I have understood I will be in the field every other week, leaving me little time to train. After that, Lord willing I will be able to move onto Ranger school. My true dream though is to eventually join a Ranger Battalion and if I am lucky or blessed enough, go to SFAS. I feel confident in my ability to survive Ranger school, but I feel that RASP and SFAS will be a lot tougher. I was wondering what program you wold recommend to help me get into better shape for my upcoming goals. I understand that Ranger school is approaching quickly for me but any advice, direction or even knowledge to sign up for a monthly subscription would be greatly appreciated.
M
ANSWER
Hi R –
I'd recommend you begin now with strength – strength is the key to durability. I'd recommend Rat 6 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
Next, rolling into IBOLC, I'd recommend the Ranger School Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=60.
This will prepare you sport specifically for IBOLC, and lay a foundation for Ranger School. During IBOLC, trust that your field work will help maintain your rucking fitness for Ranger school. During your tme not in the field, train strength.
– Rob
**
QUESTION
Rob,
First, thanks for all you do, the awesome programming and apologies for the long note. To frame the question, let me give you a little background. I'm Active Duty Army, 13+ years and have already been to all the selections and schools I'm likely to attend. I sustained a few injuries on the last two deployments but am now healthy and working to attain and maintain peak fitness for the remainder of my career. My specific goals are to have a relative strength score of 4+, meet your strength standards and complete 5 miles < 40 minutes. My thought process is, if I can achieve this, I can train sport specific whenever a mission, deployment orAPFT comes up.
I'm almost finished with the Bodyweight program and plan to move to Rat 6 + Run Improvement after that. My question is, do you think it would be harmful/over-training to run two cycles of the Run Improvement Plan during Rat 6 so it covers the full 8 weeks? I ask because even at my best, it was an effort to maintain 5 miles under 40 minutes and I accomplished it by running 5-6 days a week and sucking it up during schools. I'm concerned about "slowing down" if i don't run the first 4 weeks of Rat 6. If the Run Improvement Plan is too much, what is your opinion of 2-3 long slow runs a week the first 4 weeks of Rat 6?
Last quick question. In your Rookie Train-up Packet, you don't include the Sandbag/Vest/Dumbbell Plan. Why? If you did include it, where would it fit?
Again, thanks for the awesome site, training material and advice. I'm definitely a loyal customer and fan.
Best Regards,
K
ANSWER
K-
Answers for you.
Running and Rat 6 – In general, additional running, especially long, slow, distance, will inhibit strength gains. I'd rather you do the first 4 weeks of Rat 6 without additional running.
Sandbag/Weightvest/Dumbbell – would be a great plan to completed after the Operator Ugly Training Plan.
– Rob
**
QUESTION
Currently I am working toward my Bachelors in Sports and Health Science emphasis in coaching studies. I wanted to see about getting a little guidance from you regarding my plans for the remainder of my military service. This fall (Sept or Oct) I will be attending either SOF-D A&S or PSYOPS A&S course. I have packets out on both but wont get the invite until a little later this summer. I was looking at your strategy on developing tactical athletes and I like the idea of starting with the general fitness baseline and building to more specific training as the deadline approaches. I wanted to see if I can get some help from you on formulating something for me that can fit with what I have to do at work. Currently I workout myself in the morning working on volume training on pull ups, push ups and leg press, daily core work for volume and several running sessions. I like what I am doing but with conducting remedial PT in the morning on Tuesday and Thursday and the afternoon on Monday and Wednesday I fear I might be over training myself. I would appreciate some help from you if you get time.
Thanks
J
ANSWER
Hi J –
I've build a sport-specific program for SFOD-D Selection here: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=99
This is a 10 week plan designed to be completed the 10 weeks directly before selection. It is ruck-intensive, but also includes dedicated APFT work, work capacity, core strength, etc.
Between now and beginning this plan I'd recommend you spend some time focusing on general strength training. General strength will simply make you more durable and able to take the volume/impact from my plan and the following selection. You can do this on you own – or from our stuff I'd recommend the Rat 6 Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
Right now it seems your training is a little scattered. It needs focus.
– Rob
**
QUESTION
I had a question about what I should do. I lost 73 lbs this last year through home fitness programs (p90x3 and Insanity) and I need to do something new. After losing all that weight I'm still at what I would consider a "beginner" because I cant do pull ups or bench or squat my body weight. My most recent Navy pt test was an 11 min run 70 push ups and 60 sit ups. What would you recommend for me?
On a side note I prefer working out for the most part from home because I have
Kettlebells, TRX, dumbbells up to 30 lbs, a sand bag, and a ton of resistance bands. Not sure if you have a program where this stuff is useful.
Thanks for your time
S
ANSWER
Hi S –
From our stuff, to train at home, I'd recommend the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96
This plan is programmed and progressed, and will give your training focus you didn't experience in the muscle confusion plans.
Better, would be to start training in the gym and start training strength. I'd recommend Rat 6 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
– Rob