QUESTION AND ANSWER 2014-06-18

QUESTION

Coach Saul,

I've been subscribed to Military Athlete for almost three months now and I can't say enough good things about it.

I'm considering purchasing the MARSOC A&S Training Plan, but I'd like a little more info on it before I purchase it. I'm sure youre familiar with the MARSOC 10-week training plan that can be found online for free. I'm wondering what makes your program different and worth paying money for? $79 is a decent chunk of money and I want to be assured I'm getting my money's worth if I could be using the 10-week program for free.

Thanks for your help, coach.

ANSWER

Hi-

You're a professional athlete, and ultimately responsible for your fitness and physical performance. Part of what you'll be evaluated for at A&S is how well you prepared, mentally and physically. The cadre will see soon if you we're you professional in your preparation.

I'm a professional strength and conditioning coach, and my work, reputation and livelihood hinges completely on how well our programming prepares athletes for the physical challenges they face outside the gym.

Specific to your question, I'm not familiar with the free plan you refer too and can't speak to it's effectiveness. I didn't design it. It could be a great plan, better than mine.

– Rob

QUESTION

Good Evening Rob,

Very interested in getting started with military athlete training. I will be attending MARSOC A&S in April 2015. With obviously a good amount of time to train, I wanted to put on some size before going through with the A&S training plan that you have made. Can you recommend anything that will still keep me on point with all the base fitness in the fitness mountain that you mention in the "About our training plan" video you made while still putting on size? Thank you for your time.

Regards,

ANSWER

Hi J-

The Hypertrophy Program for Skinny Guys (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=35) is generally my go-to plan for guys wanting to add mass – however, it's focus is mass, and in general, you don't want to be doing much work capacity stuff while trying to add muscle.

So my first recommendation would be to complete the Skinny Guys plan now, then follow it up with the work capacity plan, Operator Sessions, or something similar.

Another option would be to complete the Operator Ugly Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=70). Me and the lab rats have completed this train up twice, and several of us added mass in the process – for whatever reason. You'll lift hard and breath hard completing this plan. However, I'm not sure of your current strength and fitness. I'm thinking to get the hypertrophy effect, you'll need to get at least 10 reps of Bench Press and Front Squat @ 185#, and, likely 20+ Hinge Lifts at 225# in 60 seconds.

– Rob

QUESTION

Hi Rob,

I just purchased your RAT 6 and 4-week rucking improvement program to prepare for SFAS. However, I'm still currently in the Marine Corps and have a PFT coming up at the end of the month, so I plan on running/rucking quite a bit over the next 3 weeks and starting the RAT 6 in July.

Per your recommendation, I'm planning on doing the RAT 6 by itself for the first 4 weeks, and then integrating the ruck program during the second four weeks. My biggest concern is losing running performance during the 2 month process. Would you recommend incorporating fast-paced distance runs anywhere during that 2 month period, and if so, how?

Thanks for providing the awesome programs!

ANSWER

Hi John –

Short answer is no. Rat 6 includes some work capacity efforts, but it's primary focus is on increasing strength. Extra running will inhibit the strength gains from Rat 6.

You'll lose some running performance in the short term, but it will come back fast, and you'll be stronger and more durable on the other side.

– Rob

QUESTION

Hello Rob,

I am looking to do 22 SAS (UK) selection within the next 8-12 months, what programme would you suggest to me specifically for this.

Kind regards from England,

ANSWER

Hi –

For sure you'll want to complete the SFOD-D plan directly before selection: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=99. This plan is 10-weeks long, and includes a taper.

The plan is no joke, and I'm not sure of your current fitness. We've built a 9.5 month training packet which will build you up going into the selection plan if you wanted to go in that direction: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=124

– Rob

QUESTION

Hi Mr. Shaul,

First and foremost I want to thank you for being upfront with all your advice and training information on your website, you are a breath of fresh air.

I was in the Marines in 07' and since that time I have been training hard and maintining my fitness the best I know how. I am always looking to improve and better myself each everyday and so I feel I have come to the right place to help me with that as a tactical athlete. I am no longer doing missions for Uncle Sam but my goals are still to be "mission ready" 24/7, 365 days a year.

I have heard nothing but great things about military athlete, and that's why I am coming to military athlete because I am confident you can get me there. My question for you is my goals as I have mentioned above is to "mission ready" and be able to put boots to asses for my family and community If I need to. What program's do you recommend, I was thinking of the $30 a month memebership, operator sessions, would that help me with my goals? Thank you for your help and time sir

Cheers,

ANSWER

Hi M –

A great place to start our stuff is the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96

Don't be fooled by "bodyweight" – this plan is no joke, and is a great introduction to our programming.

– Rob

QUESTION

Rob,

Real quick question: What makes the Core Strength I program different from the Core Strength II program?

Regards,

ANSWER

Hi J –

Both plans cover the movement patterns with the exercises we've developed over the past 10 years.

Core Strength I (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=120) is 4 weeks long and uses basic set/rep programming and progression.

Core Strength II (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=121) is longer (6 weeks) and deploys an assessment and follow on programming based upon your assessment results for progression.

I'd recommend starting with Core Strength I.

– Rob

QUESTION

Rob,

Which of your plans would you recommend using for SOF TACP Selection? The standards are as follows:

Calisthenics Minimums:

8 chin-ups in 2 minutes

60 sit-ups in 2 minutes

45 push-ups in 2 minutes

Run Minimum:

3 miles, non-stop, completed within 24:00 minutes

Combat Water Survival Test

12-mile road march with 55-pound rucksack, weapon, LCE and helmet in less than 3 hours

Thanks.

ANSWER

Hi C-

It's not a perfect fit, but it will close. I'd recommend the USAF CCT/PJ/CRO Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=92

You'll need to make a couple changes – change the pull ups in the plan to chin ups, and increase the plan's fitness assessment run to 3 miles.

Also, the swimming demands of CCT/PJ/CRO selection is greater than TACP, if I understand correctly. So you could skip this plan's Tuesday Swimming work. On Thursdays, however, you will be in the pull working on stuff you can transfer to the water survival test.

This plan will also prepare you for the overall demands of selection – not just the entry fitness assessment you refer to in your note.

– Rob

QUESTION

Hello Rob,

I just finished your bodyweight training program, which Ioved and am now about to start the Ultimate Meathead Cycle, just to get back to some old school lifting. I have a question though:

I do not yet have all the equipment required for my garage gym to complete the program. I have looked into a cross fit gym that supports military athlete programming, however the open gym hours do not work with my schedule. As such for heavy lifting I am still relegated to a 24 Hour Fitness. The problem being the gym is over crowded at all hours, and there is not enough equipment.

The bottom line is that even at 5:00 AM it is still almost impossible to do supersets, especially with bench and hang squat clean (there are only two bench stations and one olympic bumper station).

Is it ok just to perform each individual exercise and then move on to the next – or would that ruin the workout? And if it doesn't – would you just do the warmup for each station before performing the actual work? Or do you recommend a different strength packet that does not have supersets?

Thanks Rob, I really appreciate any assistance you can provide!

ANSWER

Hi T –

We use the supersets just to be efficient with gym time. From a training perspective, they aren't super important – so you can stay at one station for the 6 rounds or whatever, then move to the other to do the sets with the second exercise.

If training time won't allow you to do this, complete the session over 2 days – do the leg exercises day 1, and the upper body stuff day 2.

– Rob

QUESTION

I am about to finish up the bodyweight plan and I am looking into other programs. I was hooked up by a buddy at work with the Work Capacity program. He didn't finish the full 7 weeks and couldn't tell me what the end result was.

So that leads to my question: what should the end result of the Work Cap. program be? I'm looking for a program that adds strength and maybe some muscle.

I see from the Q&A that the Operator Sessions are good for both of those goals but if the Work Capacity program will get me there I will complete that and see where I am at at the end.

Thank you for your time.

ANSWER

L –

The Work Capacity Program is focused on increasing work capacity, not strength and mass. I'd recommend 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'm heading to Basic Training in the next 8-12 weeks and was wondering about what program/plan to do until then?

Training will be running 3-4 times a week, 1-2 Tabs(Ruck) a week and all bodyweight exercises mainly pushups, situps and pull ups, I'd imagine this is similar to US.

Cheers,

ANSWER

Hi R –

A great plan to prepare you would be our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96

You'd want to add in some additional rucking on top of the plan – perhaps work up to 6-8 miles at 35#.

– Rob

QUESTION

Rob,

I will be attending SFAS in the Winter or early Spring. A number of people I know speak highly of your programs and I'm seriously considering using them to guide my preparation.

Do you have a list of commonly used equipment one would need to have on hand to participate in your plans? I will be preparing for SFAS as a Guardsman so I'm looking to see what it would take to set up my own training set up at home so I can balance my day job/family commitments while having easy access to the most important equipment one would need to train.

I'm impressed with what you've built regarding your plans and services and hope that I can use them to train.

Thank you,

ANSWER

Hi E –

It depends on the program, but for most, you need a fully equipped functional weightroom – barbell, bumpers, rack, bench, pull up bar, dumbbells. In addition – sandbags (40/60/80#) and IBA or 25# weight vest. – Also, pack for ruck runs and a 10# dumbbell or sledge hammer to carry.

– Rob

QUESTION

I see in the routine 15-10-5 countdown for time with three exercises: hinge lift, box jump and sit ups.

Does this mean that I have to do 3 rounds of each exercise: first one for 15 reps, second one for 10 reps and third one for 5 reps.

Or does it mean that I have to do one round of 15 reps hinge lift, 10 box jumps and 5 sit ups.

Please let me know.

Thanks

ANSWER

15-10-5 is a rep scheme

15-10-5

Hinge Lift

Box Jump

Situp

……

15x Hinge Lifts

15x Box Jumps

15 Situp …. then

10x Hinge

10x Box Jump

10x Situp …. then

5x Hinge

5x Box Jump

5x Situp

– Rob

QUESTION

Rob,

I am just trying to get your opinion on different supplements and what you would recommend. Specifically, creatine and whether or not someone following the operator sessions should be using it. Thanks

ANSWER

Hi B –

Creatine is the most studied supplement ever and has been proven to increase strength gains from a strength-specific training program.

Should someone doing the Operator Sessions be doing it? Perhaps, but only for a strength cycle.

In general, I don't recommend any supplements beyond a protein shake from time to time. Studies have shown that protein before, and especially after training, increase gains from strength work.

So why don't I recommend it more forcefully? Because it's expensive and not sustainable … just eat some chicken.

The supplement industry is mostly selling short cuts. There aren't any. Training hard and eat well – and you'll gain.

This doesn't include event nutrition – like gels, etc. for long endurance efforts. That's different.

– Rob

QUESTION

Coach,

I'm starting the Q course and currently two weeks into the apft improvement program ( close call on push ups in sfas) . The only thing is I'm trying to increase my overall fitness before I start the medical course here in a month. Where opportunities to train will be few and far between. I have been plugging in ruck based selection workouts 3 x week on days I'm not doing push up improvement training. Also swimming 3 – 5 x a week on top of running. Being three weeks out of selection and constantly being sore in my chest and shoulders I'm somewhat concerned if this is going to hinder my push up development?

ANSWER

C –

Skip a day between pushing/upper body efforts. You increase fitness not from training, but from resting after training – your body gets a chance to rebuild.

– Rob

QUESTION

Rob,

Say I were to purchase a plan, such as the APFT or Ranger School Prep plan. Would I be able to receive the updated versions free of charge when they are subsequently released? Since I would have purchased the original to begin with? I look forward to hearing from you. Thank you!

Respectfully,

ANSWER

P-

Sorry, no.

– Rob

QUESTION

Rob,

I have used your MA programming while going into Officer Candidate School for the Marine Corps. It worked very well and I saw a major improvement in my PFT score and performance. Thank you for your programming. I am very excited to jump into your LE programming. I have a few questions, I want to do your SRT programming but am concerned about a few things. First I am already naturally a pretty big guy and will put on size easily. I do not want to get too bulky and I want to keep my endurance as I do enjoy a long run a few times a month. I am also a competitive judo player and could always use some serious grip training for comp but especially when using judo moves at work, you need a good strong grip on people who do not have a gi on. Any recommendations?

Thanks!

ANSWER

Hi J –

The SWAT/SRT Kickstart plan (http://le-trial.myshopify.com/collections/jumpstart-plans/products/swat-srt-kickstart-training-program) will add mass to your upper body – that's it's design. It will also train sprinting ability, lower body strength, core and overall explosive power.

If you don't want to add upper body mass – it isn't the plan for you. I'd recommend the Rat 6 Strength Plan: http://le-trial.myshopify.com/collections/le-athlete/products/rat-6-strength coupled with our Run Improvement Training Plan from the military side: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104

Grip Strength – The SWAT/STR plan doesn't include specific grip strength – but one exercise I think could work for your MMA fun is the Sandbag Hold and Farmer's Carry: http://mountainathlete.com/subpage_details.php?subpage_ID=2487&page_ID=14

We're doing these in the current Operator Sessions cycle – and 50 second intervals are working me!

– Rob

QUESTION

Hello sir,

I am an looking for an entry level training program to start out with. I am 30 and have a history of being a racing cyclist but I have spent the better part of a year away from any training program and gaining a few extra pounds. Over the last few weeks, I have slowly begun integrating more workout sessions (push ups, sit ups, press, curls, squats) as well as running (3 miles LSD) 2-3 days a week alternating. I have been doing this more as a prep phase in order to begin a more structured training program. I have an interest in getting to an elite military fitness level. I enjoy challenging myself.

I am looking at the On Ramp program as a starting point and am curious what equipment I may need as well as how long each workout typically takes. Or would I benefit from combining the Bodyweight/Core Strength/4 week Running programs?

Thank you,

ANSWER

Hi Sam –

I'd recommend starting with 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 will set you up well for follow-on strength training.

– Rob

QUESTION

Hi. I really benefitted from your ranger school program and graduated in January of 2014 in 62 days. I have a copy of your BUDS program and the next school I am hoping to attend is combat diver in key west. Of my buddies who are currently on dive teams, they have provided me with a few pointers in my prep:

Breath control- doing sprint workouts or body weight lifts while holding your breath. The goal is to show up to predive being able to hold one's breath for 3 consecutive minutes.

Long runs- at pre dive and dive school there are long runs at a very fast pace.

Flutter kicks with fins on- you will do countless amounts of these

Is there any chance that you will be offering a combat dive specific program in the near future? If not, what programs would best complement this relatively short, intense school?

ANSWER

Sir –

No plans in the short term for a Combat Dive School specific plan – it's on the list.

I'd recommend the BUD/s plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=57) from the stuff we have.

– Rob

QUESTION

Rob,

Can you give some further explanation of the Friday session of Week 1 of the Rat 6, the 6 rounds of 8x40ft shuttle sprints every 60 seconds.

My buddy and I are doing this program together and we have two different opinions on how this should actually look.

Thanks.

ANSWER

HI P-

Set a repeating timer at 60 seconds and two cones 40 feet apart.

Round 1

On "go" sprint back and forth between the cones, touching the line with your hand at each turn, for 8x lengths or 4 round trips.

Round 2

Round 2 begins when the 60 seconds are up. So the faster you finish Round 1's 8x shuttles, the more rest you get before Round 2 begins.

Ect …. for rounds 3-6.

Sprint to the rest each round – don't make it a long grind.

It takes most athletes around 30 seconds to get in 8x 40 foot shuttles, so in general, this works out to 30 seconds work, 30 seconds rest – but…. the further into the rounds you get, the more tired you are, and the longer it takes you finish, and the less rest you get before the next round ….

– Rob

QUESTION

I am interested in purchasing your DEVGRU selection workout and I am just wondering if there are any swimming workouts in it and if there are a lot of calisthenics also present in this program.

-E

ANSWER

E-

The DEVGRU Selection Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=85) includes bodyweight and swimming work, and also running, rucking, mini-events and strength-focused work in the gym. It is designed specifically for DEVGRU Selection – and appropriate if that is what the athlete is training for.

– Rob

QUESTION

Hi Rob,

I have a question because I need help choosing the most appropriate training programs. I haven't tried any of your programs yet, but I"m impressed with the testimonials.

I"m 44, and in decent shape. I crossfited for 5 years, and did a GoRuck challenge; however, I stopped doing crossfit and started doing a martial art (couldn't afford to do both).

Recently I was invited/challenge to do an spartan race (13 miles long for September) and since I like a good challenge, I've decided to take them on, and want to start training for running, which I don't really like, but again, I like the challenge. So the primary training is running, but, that being said, is there a program I can use along for strength so that I dont get super skinny like those long distance runners? (I'm already a lean 156#)

What programs would you recommend? BTW, I don't have access to a gym.

Thank you!

ANSWER

Hi E –

On the Mountain Athlete side we've built a training plan specifically for Spartan Sprint Races (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=56). I'd recommend this plan. However, this plan does include gym-based work.

Without a gym, and if you're running on your own, I'd recommend our Bodyweight Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96).

– Rob

QUESTION

I am a light infantryman switching to law enforcement, aiming for a spot at a HRT-type of unit. This won't be for a couple of months/ a year though.

I felt like building up my strength, since my main focus prior to the switch has been on endurance and work capacity.

I finished your Military athlete for crossfitters plan, RAT 6 strength plan and am now at my final 2 weeks of your 357 strength plan. (Absolutely loved taking all the beatings)

I am keen on using either your UMC or your SWAT/SRT Training program next. They seem to have quite similar objectives.

Which one would you recommend?

Thank you for your time and keep up the great work.

With kind regards,

ANSWER

Hi S –

SWAT/STR Kick Start is the plan I'd recommend: http://le-trial.myshopify.com/collections/le-athlete/products/swat-srt-kickstart-training-program

– Rob

QUESTION

Hi Rob

I am wondering what are your thoughts on how to increasing acceleration and sprinting. I have been doing hill sprints and such as additional evening training as I find that is something I lack.

Do you have a plan specifically for it? Or if not any ideas on how I can improve in it.

Cheers for the work you do and the time you take answering questions man!

ANSWER

D-

You're question is fairly specific – and I'm thinking I should send you to track coaches and/or guys who work with NFL combine folks. I haven't developed a training plan specifically for the acceleration phase of sprinting.

On the Law Enforcement side, we worked with some Border Patrol guys at El Paso in December, and designed a program which had included progressed 150m shuttle sprints, box jump intervals, upper body hypertorphy and lower/total strength – it's a great plan we publish as the SWAT/SRT Kickstart Plan: http://le-trial.myshopify.com/collections/le-athlete/products/swat-srt-kickstart-training-program

This might be an option for you.

– Rob

QUESTION

Hi Rob

I sent this from a different email address but it may not have gotten through your spam filter (my last name has that effect…)

I am spending 6 months building strength and an endurance base, and am then going to do the ruck based selection plan (minus rucking) for the Royal Marines Reserve selection process.

What one of your plans would you recommend as a bridge between my very general base prep (basically LSD running and strength) and the very specific ruck selection plan?

Many thanks

ANSWER

Hi J-

The Sandbag/Weightvest/Dumbbell Training Plan would be a good bridge. Here's the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=103

– Rob

QUESTION

Hi Rob just a quick question for you. I've followed your site in the past but left to pursue a more powerlifting based program. Recently I found out I'll be deploying. I'll mostly be on a patrol boat in full kit maybe a weapon patrolling a harbor. I would like to do a workout where I keep my strength but don't know what you would recommend off of the site based on my mission profile. Thanks for your help!

-D

ANSWER

D-

The Sandbag/Weightvest/Dumbbell Training Plan would be good to use into deployment: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=103

– Rob

QUESTION

Rob –

When you guys do your Ruck Runs, do you toss on a pair of boots, or run it in sneakers? Whenever I was prepping for a ruck based selection, I would never wear a ruck with sneakers, but with these Operator Sessions, I am usually at a gym and don't bring my sneakers with me…

ANSWER

We ruck in sneakers.

-Rob

QUESTION

Rob,

Two questions for you. First, I'm considering MARSOC, and looking at A&S in a year, year and a half. I run a 20/100/19:47 PFT (know I can improve the run) and I'm working towards a half-Ironman and marathon in the fall, and spent quite a bit of time rucking/moving with weight at TBS. Second, I'm a line platoon commander, and I'm given a hour or so each morning to train my dudes. I want to maximize my time given, and effectively train them. Equipment outside of a few oft-used pullup bars is scarce, and difficult to acquire. What programs do you recommend?

S/F,

ANSWER

Hi B –

I'd recommend our Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96

– Rob

QUESTION

Hi Rob,

2 questions:

1) some of the lighter plans you have (ie run improvement, bodyweight core etc) are listed that they can be completed congruently with other programs. right now I'm wanting to do both of those two specifically but feel like they are not enough. however to stack anything else on top of them would be too much. is there a middle ground here?

And 2) on your strength standards I was hoping you could add more info. expected run times or swim times, ballpark weight estimates of where we should be based on age and height. couple of charts or tables would be a huge addition to that info page.

Thanks again for everything!

-G

ANSWER

G-

1) Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96

2) I'll consider it.

– Rob

QUESTION

Rob

I've been doing Military Athlete for about 6 months now and i've hit a pretty significant plateau when it comes to my strength and endurance. I started out with a regular operator session strength cycle then about 2 months later when into Rat 6, then Murph Improvement. Now that i'm doing 357 I've noticed a significant change in strength. I was front squatting 325 during Rat 6 and now i struggle with 275 that's one of many lifts that's gone down. I'm stuck because nothing has changed (my motivation, diet, or weight). I thought i could push through it but two weeks later i'm still at the same spot. I'd appreciate any help.

ANSWER

D –

You lost strength during Murph – which doesn't train strength. Be patient and keep training.

– Rob

QUESTION

I've been doing your operator sessions for about 2 months. But in August I am going to the Chilean mountain school for the military. I want to make sure I am in the right shape. A lot of high altitude training. Do you recommend just continuing the operater sessions? Or is there a training program from your store that would get me somewhat prepped?

Thanks, G

ANSWER

Hi G-

I'd recommend you cancel your subscription via paypal, and purchase and complete the Afghanistan Pre-Deployment Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=83

I built this specifically for high mountain patrols downrange – in altitude with significant elevation change.

Click here for instructions on how to cancel: http://militaryathlete.com/subpage_details.php?subpage_ID=1905&page_ID=34

– Rob

QUESTION

Hey, I am new to your work out plans/styles, but a buddy told me this site helped him train for the unit. I plan on trying to go over to their selection as soon as possible but would like to get in a little better shape. I see that you have plans for a ruck base training program and that's an area I need to get the most help in it. Would that be the best program to go with or should I do another?

ANSWER

J-

My program recommendation depends upon how far you are from selection.

The Ruck Based Selection Training Program (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45) is designed to be completed the 8 weeks directly before selection.

We also have a Ruck Based Selection Training Packet (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=122) which groups together 7 of our training plans and is designed to progressively build the athlete up to selection – it's designed to be started 9 months out.

If you're somewhere in between, I'd recommend you start with strength – 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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