QUESTION
Rob,
I wanted to say first off that I love your programs, I'm doing the MA bodyweight workout to help me get ready for my pt test in like 2 weeks or so, I was doing this workout so that I could follow your ruck based selection packet, but my SFC told me that she could possibly get me into Airborne school so I want to get ready just in case that actually does happen I'll be more than ready, Im just finishing up week 1 of the bodyweight program and I started eating paleo to lose weight because I need to lose quite a bit of weight. What would you recommend for me to train for airborne school right after I finish the bodyweight workout.
Respectfully,
A
ANSWER
Hi A –
I don't have a specific program for Airborne School – but there are a couple options:
1) Sandbag/Weightvest/Dumbbell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=103
This is a great, functional plan for military athletes which hammers the combat chassis.
2) Q-School Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=130
Pulls back from some of the bodyweight work and adds in some rucking and running.
– Rob
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QUESTION
Rob,
I am ending week 7 of the RAT program. The first half I saw almost a total 10 pound increase on all lists (a few were 15) and expect at least a 5 pound increase at the end if this last part.
That said, I timed things poorly and leave this Saturday for a week long family vacation. I won't have access to weights. I'll be at my folks place and my dad has an ancient Marcy weight machine, but not sure what I could pull off with that.
What would you recommend during the week? I don't want to lose ground. I can do body weight no problems, but what should I focus on?
Thanks for the help!
T
ANSWER
Hi T –
I wouldn't worry too much about it – my first advice would be to simply enjoy vacation.
If not – couple options.
First ….. on Monday, Wednesday and Fridays do….
10 Rounds
Mini Leg Blaster
10x EO's
10x Perfect Push ups
On Tuesday and Thursdays do ….
10 Rounds
3x Pike or Handstand Push ups
6x Strict Pull Ups
15x Situps
Then … run 2 miles at a moderate pace.
Second Option –
Find something heavy to squat or squat clean – like a big old rock, rusty old engine – don't make it complicated – and do that for 20 minutes each day, followed by 10 rounds of….
10x Walking Lunges
10x Perfect Push ups
10x EO'S
5x Pull ups.
– Rob
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QUESTION
Mr. Shaul,
I would like your recommendation please. I have completed several of your programs, including DEVGRU Selection twice. I would like something that will still challenge me, continue to increase my PFT and CFT scores, increase my endurance, strength and work capacity. I do not wish to increase muscle size. I find with the work capacity I am still able to increase strength. I have recently begun training in MMA and Jiu Jitsu 4 days a week. Do you have a program that will integrate all of my goals? Thank you for taking the time to assist me in this.
ANSWER
The issue is your MMA training – which is work capacity driven, and extensive at 4 days/week.
Best option would be to do one of the low volume, high loading strength plans. These are designed to increase strength without adding significant mass and are progressive, but super intense. I'd recommend Big 24: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=36
Big 24 is not a work capacity plan, but it's the closest I've ever come to throwing up in the gym. Enjoy!
– Rob
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QUESTION
I am 33 years old and in decent condition. I train regularly but my form, and basic mechanics are off at times. I am assigned to SF at Ft. Bragg and have been working with the THOR3 Program for about a year so I have a sold basic knowledge. My problem is that I didn’t properly stretch, warm-up, do yoga, for all of my life until recently. So I did not properly engage my abs, use my core, and my hips and glutes were asleep for most of my life even when I was an athlete in college and over compensated with my lower back and other muscles. My body is healthy and in I am aware of these issues and working to change them. I have also been selected for SFAS and I need a train-up to prepare me for this. I have been told that your program is one of the best to prepare for this process. My question is which program should I purchase? My ultimate goal is to build an elite level of functional fitness that is maintainable and healthy and not use any supplements.
ANSWER
This depends upon how far out from selection you are.
9 months out? Our Ruck-Based Selection Training Packet: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=122
4 months out? Rat 6 Strength (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84) followed by the Ruck Based Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45
2 months out: Ruck Based Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45
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QUESTION
I have a copy of the Ruck Based Selection Training Program dated 2009 and I will be attending a Law Enforcement Ruck Based selection course in October of this year. My question is, what updates have been made to the program since then and would it be beneficial for me to purchase the updated version in preparation for the upcoming course? Thanks for the assistance and the great programing.
ANSWER
We've updated the plan 2-3x since 2009. The latest version is from last fall (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45).
Do you need to purchase the new plan? No.
Several have used the version you have successfully for SFAS.
**
QUESTION
I am part of a group in Pittsburgh, training for a GORUCK Heavy event in July. We're training together and using your MA Heavy plan. I ABSOLUTELY love this plan and am interested in taking your programming course.
Please keep me posted as to what you are offering and when, as I'm looking to put this on my calendar for 2015!
ANSWER
Thanks for the note.
No programming courses scheduled right now – we'll announce courses through the website.
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QUESTION
I'm currently serving in the USA with 1-1 SFG(A) as a SOT-A, and I'm interested in going to SFAS. I just bought your 8 week Ruck Based program for SFAS. First, I need to cut some weight while I'm doing this. I'm 28 years old, 6'1, about 220. Thus, I was wondering if you had any suggestions on what my diet should be like during this workout plan. Second, it will be longer than 8 weeks before I'm able to attend SFAS. If I have time, could I complete this program twice with rest in between? Any advice would be greatly appreciated. Thank you.
ANSWER
Pls click here for our nutritional recommendations for day to day nutrition: https://www.youtube.com/watch?v=VGs2tnMQJlc
Event nutrition is a little different. By "event" I mean the long rucks and "mini events" in the training plan. You can supplement with GU's, gels, etc for these – but be careful. It may be best to only eat what you'll actually have at SFAS (MREs?).
Instead of repeating the Ruck Plan, I'd recommend starting with strength – specifically our Rat 6 Strength Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84), then roll into the Ruck Based Selection Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45).
**
QUESTION
Just started following the 9 Week Recon Program and love the programming. However, I’ve been dealing with some cramping that comes up after some of the longer days. I’ve started drinking Accelerade before and during workouts and it seems to be helping somewhat. I’ve also made sure to drink water like I was still at OCS. I was just wondering if there were any suggestions that you had for prevent cramps. I’ve been able to fight through them all, but avoiding them would obviously increase my performance.
ANSWER
Cramping is a nutrition issue. You'll need to find a nutrition fix – I'm also susceptible to cramping and personally can't rely on drinking enough – so I take electrolyte pills before training.
Keep digging around and find the solution that works for you.
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QUESTION
My husband and I have purchased several of your plans. I am looking
at purchasing another strength plan. I have about 16 weeks and I am
in pretty good shape. I have never been able to do a dead hang pull
up and my goal is to be able to do a few by the end of the 16 weeks.
What plan or combination of plans would you recommend to reach this
goal?
ANSWER
Strength Plan: Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
Pull up …. no easy answer here. We've had the best success with low reps and lots of sets, plus weight loss. So first – make sure you're lean.
Second – The best way to do pull ups is to do pull ups. I know you can't do one now, and for you I like negatives over band assisted pull ups.
So, when doing Rat 6, add 3x negative pull ups to every round in the session – including the warm up. This means every round every circuit. Do this for a week …. then try to get a pull up.
If you can't, do 3x negatives every round for another week, and keep until you can.
Once you can get 1x or 2x pull ups, do 1x or 2x pull ups every round for every circuit, and continue with this for 1-2x weeks. Then re-test. Ideally you'll do 30-50% of your max pull ups every round.
Continue this for the entire 8 weeks of Rat 6.
**
QUESTION
I recently purchased the hypertrophy program, but have gotten off to a bit of a rocky start due to business travel obligations impeding my 5-day training schedule. Can the program be scaled to a 3-days/week or is that inimical to a successful outcome.
ANSWER
Absolutely the Hypertrophy Program (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=35) can be completed 3 days/week. But complete the sessions in order – don't skip around.
**
QUESTION
I would like to know if you have any programs for any of the other military schools that aren't just selection, like airborne school, air assault school, path finder, etc. If you do where can i find them, if not what do you suggest for these schools specially air assault and airborne school, where one is apparently "the 10 hardest days in the army" (air assault) and the other is mostly running in your ACUs and i think a little bit of pull ups and being able to just pass a apft specially the push ups at 42 push ups as strick and with good form as possible. Thank You.
ANSWER
Not yet, but they are in the hopper. Until then, we just built a training plan for Army OCS which includes running, rucking, bodyweight smokers, and dedicated APFT work, but isn't as intense as one of the selection programs. Here's the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=131
**
QUESTION
I'm debating following the SFAS packet vs doing a long base aerobic running phase with strength followed by the SFAS plan.
I think the packet would be much more fun, but am worried I wouldn't develop the aerobic base I need, particularly with running (my weakness). Would the packet provide enough running? Do you think I could take my 1.5m time down from 12min to 9min using it (I also have some weight to lose which will help)? And be able to run 8m at an 8min/mile pace? Could/should I add more running, or just have faith in the packet?
ANSWER
Lots there in your question. First, the Ruck Based Selection Training Plan includes running, as done some of the plans in the packet – but you're concerned about it now and that's something you should address first. I'd recommend concurrently training strength and our 4-Week Run Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104), plus fixing your diet to lose weight. See where your times are after 4 weeks and if needed, repeat the Run Improvement Plan.
**
QUESTION
I was a crossfitter for 2 years before I found your program. When I switched over I immediately noticed a difference and subscribed to your operator sessions. I did well for a while until I injured my shoulder and became a husband and father.
My question is, do you have a program that you sell that is specifically for 3 days a week and does not take over an hour to complete?
I am no longer in the military and sit at a desk for 10 hours a day. While I technically do not need to be a military athlete anymore I don't want to lose the fitness I have gained over the years from your program. Is there a way I can maintain a baseline that would allow me to train back up if I decide to go into Law Enforcement or any other tactical environment?
ANSWER
I'd recommend the Busy Operator Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=112
These sessions are specifically designed to last around 45 minutes.
You can do this plan 3 days/week, just complete the sessions in order. Don't skip aroun
**
QUESTION
Now onto my question. If I wanted to combine Rat 6 with some running/rucking, how should I go about combining the two? For example, should I run, ruck, or do neither after a leg lift day? Please tell me if this breakdown would be sufficient:
Day 1: Lift (Power Clean/Bench) / Run (2 miles)
Day 2: Lift (Mil Press/Squat Cleans) / Ruck
Day 3: Work Capacity Run (1 mile)
Day 4: Lift (Front Squat and Hinge Lift) / Ruck
Day 5: Work Capcity/ Run (Sprints)
Day 6: Rest
Day 7: Rest
Any input on how to optimally divide these workouts up would be much appreciated. Also, is it alright to lift then do rucking or running right afterwards, or should I lift in the morning and ruck/run at night? Thanks again!
ANSWER
You could combine Rat 6 with running/rucking – you could split days as you suggest or lift in the AM and ruck/run in the PM (not right after). I built our Run Improvement (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104) and Ruck Improvement (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=110) plans specifically for this purpose.
**
QUESTION
I am curious as to what your thoughts are with following the operator sessions in conjunction with another one of your strength programs (big 24, rat 6, etc.). Does that make sense to do, or is it just too much volume and not nessecary? I think it could be too much, but have seen some write about following both in the kudos section. Thanks.
ANSWER
No. The Operator Sessions are far too intense, and include strength training.
**
QUESTION
I purchased your 5 week GORUCK training plan. I am looking to you for some advice. My event is the first week of October. I was thinking about spending July to mid-August doing GORUCK's 6 week training plan for the Challenge event, and then after 2-3 weeks starting your plan the first week of September for the October event.
My thinking, which may be lacking, was to use GORUCK's template to get used to the demands/pace/frequency and then transition to your plan, which is much more intense. I was wondering if this is too ambitious, the wrong approach to take, etc.
ANSWER
I'm only familiar with our program, but it is no joke, and some type of prep would be good – so based on that your plan seems solid.
**
QUESTION
I am about to start your SFOD training plan on Monday because I am hoping to attend selection next March. I like your program a lot and looking forward to the training. Just to give you a little bit about my background so you know that I have a little background in working out, I am getting old at 43. I have tried out for 3 Olympic Teams in cycling and speedskating awhile ago. I also have a bachelors and halfway through a masters in sports and health science from AMU while I have been working for the State Dept as a Security/Medic since 07. I have a few questions.
I am currently 6'3" at 210 pounds naked in the morning after I pee. I go back and forth on being lightweight for running faster and being heavier for strength. The lowest I have weighed in the last few years when I was running for a marathon that I did in Iraq to see if I could run it in the middle of the summer in the middle of the day was 190 pounds. What are your thoughts on a good weight for me?
I have noticed over the years that I perform optimally working out 3 days hard and taking a rest day. A lot of times I will feel spent on that fourth day. Since this is your program and I am just curious about your reasoning behind working out 5 days in a row then taking the weekend off.
I noticed the ruck mileage at the end is 20 miles with a 75lb pack. From my research on the internet it seems a few guys might have spilled the beans on what is in the selection course. A couple of things they mention is there is a 18 mile ruck march and a 40 mile land nav course. I am kind of wondering if 20 miles is enough. Thoughts?
For the ruck improvement training it mentions to use a 45 pound pack if you are doing the operators training plan. Is the RATS program the same thing or should I use the 60 pound ruck?
If I don't have access to a sledgehammer or rubber rifle is it ok to use a 10 pound weight?
I have never tried a paleo diet before and definitely going to give it a shot. What are your thoughts on fasting? I have been hearing and reading good things in my masters classes about it and was thinking of trying it during the first rest week but also kind of reticent it might hurt my recovery. Was thinking of first trying it for the first 3 days during the first rest week because I will be home at that time. While here in Kabul I don't want to try fasting while on the job in case something happens.
ANSWER
Bodyweight? I'm thinking 200-205 pounds is pretty solid. As an older guy, the lighter you are, the less impact on your joints. But you have to balance this with the mass that comes along with strength. The ruck loads will be heavy, and you'll need the strength to carry them without injury.
Work/Rest in the plan? This plan is designed to prepare you for selection and what you'll face there. I don't know for sure, but I'm assuming you could ruck/train 5 days/week – or more. At 43, you're not going to recover as well as the 30-year olds at selection with you. But there is no special SFOD-D Selection for 43 year olds – there is one standard. It's up to you meet it. If you train up for selection on a 3/1 schedule, how will your body/mind react if at selection you don't get day 4 off? In general, we design our programming as best we can so guys have "seen it before" in our train up and aren't surprised at selection.
The ruck volume – especially weekly volume, in the plan is significant. Also, as I understand selection, you don't walk in and do the long walk (40 miles) on Day 1. You progressively build up to it. Our goal is to send athletes into selections sport-specifically fit, and fresh – not broken down – and I'm concerned progressing up to the long walk would risk injury prior to selection, and perhaps overtraining. This is a delicate balance with ruck-based selections, but we've had success with our approach.
If you're doubling up rucking with the Operator Sessions and/or Rat 6 Strength Plan use a 45# ruck.
Fasting? Never tried it. Have no opinion one way or the other. As I understand it, at SFOD-D selection you can use supplements and event nutrition. Verify this, and if so, dial in your supplements and event nutrition (GU, gels, etc.) during the train up, along with your boots, ruck, hydration plan, etc.
**
QUESTION
Rob after 1 month of using your sessions, I know your methods are exactly what I have been searching for. I am now going to stick to your system however like you mentioned in earlier posts Border Patrol/Bortac/Borstar are different animals than other Leo communities for long term fitness and job related skills do recommend your Leo or military athlete site for Border Patrol and if you recommend Leo how do plan in training constantly for 1.5 run times I am now following re le sessions and doing 1.5 to 2 mile runs in the evenings and in the 5 day long cardio session such as long run/ ruck/ swimming.
ANSWER
I recommend BORSTAR/BORTAC guys do the Operator Sessions at militaryathlete.com.
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QUESTION
Hey Rob. I'm a ROTC cadet and have been using your operator sessions for almost a year now with great results. I went from running a 16:08 two mile to a 12:23 in a little over a year using your program mixed with a bit of sealfit. Anyways I'm curious about your OCS plan. I read in the description it includes rucking, but how else is it different from the APFT plan. Also do you think the OCS plan would be suitable for a ROTC cadet six weeks before the APFT. Thanks and keep up the great programming.
Sincerely, E.
ANSWER
The new Army OCS Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=131) includes dedicated APFT work, mid-distance running work (5 miles), rucking, work on pull ups and general work capacity.
**
QUESTION
Myself and others are currently doing the RAT 6 program and on the work capacity days the sprint sessions call for 40ft shuttle sprints. I can’t find the proper way to execute this work out and wanted to ask for a brief description.
ANSWER
From Rat 6 …
8 Rounds
8x 40-Foot Shuttle every 60 Seconds
Set up two cones, 40 feet apart. Don't guess the distance, be exact.
Set a repeating countdown timer on your watch, or simply look at the second hand on a clock.
On "Go" sprint back and forth between the cones, touching the line on the ground each turn, for 8x lengths, or 4x round trips.
The faster you finish, the more rest you'll get before beginning the next round. 8 reps should take around 30 seconds.
When the timer hits Zero, or the second hand on the watch gets to "12," repeat.
**
QUESTION
What's the difference between the Busy Operator I & II plans? It looked like there was a difference in the number of sessions per week & the Busy Operator I plan said a ruck would be needed. Are these the main or only differences?
ANSWER
Busy Operator I (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=112) and Busy Operator II (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=117) are like two chapters of the same book. Both include strength, work capacity and core sessions all designed to be completed in 45m.
They use different exercises, and the number of sessions are different, but both deploy my programming theory.
If you have done neither, start with Busy Operator I.
**
QUESTION
As always, thanks for the time and effort to answer questions and share your insight. It is very much appreciated. My question is about work capacity sessions and it's correlation to running efficiency. With the work capacity sessions in the Operator Workouts, as well as the high intensity nature of the stamina and some durability work, is it necessary to perform a great deal of running in addition to the workouts? Do the work capacity sessions improve running ability, times and efficiency even without performing extra long distance runs and speed work? I've been wondering about this for quite some time now. Many times I feel somewhat lethargic when I perform extra runs in addition to the operator sessions, so I was wondering if cutting back on running would have a negative effect on my run times and performance. Any advice would be great.
If all goes well I'll be enlisting into 20th Group in early July and then I can begin drilling and working towards SFAS. I can't thank you enough for the advice and insight thus far. I'm sure I'll be utilizing your ruck based selection program as well as numerous others in the near future. Would you recommend sticking with the operator sessions until I am 8 weeks out and then transitioning to the ruck program, or would you suggest a strength and durability program such as the RAT 6 program prior to the ruck plan. My strength numbers aren't great currently. I'm more of an endurance and durability guy. Im 5'7, 165 lbs. My max bench is probably about 225-235. Front Squat-185, Back Squat 240-250, Hinge Lift- 320. Power Squat Clean – 175. 1.5 Mile run – 8:50-9:20.
ANSWER
The Operator Sessions are not a substitute for dedicated running. We include sprinting and LSD running in our programming for sure, but the other work capacity efforts may or may not be running-focused. The focus of the Operator Sessions is deployment fitness.
The Ruck Based Selection Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45) includes dedicated APFT and mid-distance running work.
I would recommend Rat 6 (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84) prior to the Ruck Plan based on your numbers. Hinge and Bench Press are solid, but your front and back squat numbers aren't – and these are a huge focus of the "Combat Chassis" and you're weakness in these lifts could mean your chassis needs work. A strong chassis is a huge part of durability.
**
QUESTION
I was recently selected for SRT and the school is in September. Day 1 we take a pft of pull ups, sit ups, 300 meter run, push ups, and then a 1.5 mile run. The rest of the course is pt or combatives in the morning and then lots of shooting, cqb, patrolling, scenarios, etc in kit for the rest of the day. Details are a little scarce but I've heard the days are a long, grind- but not hazing focused. Any plan you can think of to prepare? My first thought was the FBI pft plan. I can train for about an hour a day 3-5 days per week and have access to a good gym and a track.
ANSWER
I don't have a perfect plan for you. The closest I have is the Army OCS Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=131
This plan has dedicated training for the APFT, Pull ups, running, rucking and work capacity efforts. You could substitute the ruck runs in the plan for runs in your kit.
Most the sessions you should be able to squeeze into an hour/day. You may have to modify some of the running and kit-running sessions.
**
QUESTION
I was referred to your site from a friend I went through airborne with about a month ago. I just barely finished my first week of rasp and was wondering if I could get some more info on your apft prep before I purchased it and if you would suggest using it or a modified version of it to improve my pt score from a high 280s to a 300+. I mostly struggle in the sit up test where I can either get close to maxing (80) or only end up with 65. I've mostly been using the training plan that the SF liaison gave out to the 18xrays in basic to prep but it is getting stale. Also, do you have any suggestions on one of your programs to use after rasp to build strength and muscle back up while maintaining athleticism. I was going to return to using Joe DeFracos westside 4 sb but if you have something that specifically builds work capacity for us versus football players I'd be interested.
ANSWER
Many have had success with our APFT Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=30
Over the years we continue to improve and update the plan. We're currently on version 5.
Post RASP Strength – 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 also includes some work capacity, but the emphasis is on strength.
**
QUESTION
I've bought a couple of your plans already (ONRAMP and bodyweight) but my training has been a bit on and off as I've gone through the stages of applying for the Army (British) and dealing with a past knee injury (ACL Reconstruction)
Anyway,
I've now finally got the all clear from a specialist and so will start my 26 weeks basic training in October. From this coming Monday I'll have exactly 14 weeks to train and prepare and I'm wondering what you think is the best way for me to go about it.
My current stats are; 5'10 160lbs, 9.10 1.5Mile time, 40 press ups and 55+sit ups in 2 mins, 1xbw FS and bench, 2xbw Deadlift.
My big issue and the thing that I really want to focus on is durability and injury prevention. I have a past history of knee injuries and I still feel pain occasionally so really fixing and preventing any further knee problems is my priority. Also I tend to get a bit of low back pain with long distance runs if you have any ideas on this?
Aside from doing everything I can to reduce the chance of any injuries I just want to go in as strong and healthy as possible to get through it with as little drama as possible.
Lastly what weight would you recommend for my height? Both in general and for when I start Basic (I'm guessing you'd like me a bit heavier going into it as most people lose weight)
So how should I set up my 14 weeks?
Hope I haven't rambled too much and you understand. Thanks very much for the site and your constant cooperation in getting back to people.
ANSWER
Weeks 1-8: Rat 6 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
Strength is the key to durability.
Weeks 4-8 of Rat 6 – Double up with the 4-Week Running Improvement Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104
Lift in the AM, run in the PM.
Weeks 9-16: Army OCS Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=131
Focused PFT Work, running, rucking, general work cap. Great prep for Basic.
**
QUESTION
I'm sure you get this question a million time a day and I'm actually a little embarrassed to ask you but I m wondering what program I should use if I am interested/heavily considering signing an 18X contract soon. I am a strength and conditioning coach at UCLA so I know my way around training and such, but I can't program for myself to save my life. I just know to squat and dead lift every week. The rest I look for elsewhere.
In 2010 I enlisted in the Navy with a BUD/S contract but my back started to hurt in basic so they sent me home. The itch never went away so I figure why not go at it again. My back ached from a spine hinge I developed from various things and exacerbated by poor/ineffective/holistic training that I was following from a popular website. I've dealt with it and I'm certain that it's all squared away now.
So I'm wondering what a good program to follow/start with would be. So many choices. I saw a post on facebook about a guy who used a couple different ones and was praising one for selection. I was going to just buy that one, but figured I'd ask.
ANSWER
Seems there's lots going on with you there including commitment to a 18x contract.
Several guys have used our Ruck Based Selection Training Program successfully for SFAS (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45). This program is designed to be completed the 8-weeks directly before selection, but it's the program I'd recommend for you now. It will give you a good taste of what you'll face, and help you decide if it's for you.
ANSWER
Our Preseason Mountain Bike Training Plan would work – if you weren't also training with your team. But because you are you should trust your coach and let his programming be the focus of your training in the saddle.
Outside of the saddle, however, we have a couple options for you.
1) In-Season Strength Program for Endurance Athletes: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=52
You could complete these gym-based strength sessions 2-3x/week on the days you're not riding with the team.
2) Bodyweight Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=72
Don't be fooled by "bodyweight" – this plan is no joke, and includes solid, transferable strength training for your legs, core and upper body.