QUESTION
Hi Rob, i'm doing the operator session for about 4-5 month(today session 2013-12-31) +your run program since 1 week to achieve a 42.2 k end of august.
My main problem is I always have trouble following you when my upper body is involved..My best exemple is for the bench press…i'm stuck at 155# or less when you are at 185#.
ANSWER
Two options:
1) Stick with it and be patient.
2) Cancel your subscription via paypal (See FAQ) and complete the Ultimate Meathead Cycle: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=79
This strength program deploys hypertrophy programming for the upper body, and could help it catch up to your legs.
… then come back to the Operator Sessions
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QUESTION
I’m looking at your Rookie plans as I look for the motivation to jump start back into healthy living. Since having 2 kids I stopped all gym and sports playing and at 32 things are finally start to catch up. My question is can I start with the Onramp beginner plan at $39.00 and if after that I feel ready to tackle the whole Rookie Training plan will I get it at a lower rate since id already be 6 weeks in and already have paid for the Onramp portion??
ANSWER
Sorry, No.
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QUESTION
I had a question regarding what plan or packet would be suitable for my circumstances. I graduate in August and receive my commission in the Army/Infantry prior to my graduation. The projected date of attending Infantry School is around October then subsequently attending Ranger school.
I managed to graduate college with quite a bit of college debt, so I was looking for a plan/packet that would be economically suitable as well. I already have a 300 APFT and I’v e been doing a majority of calisthenic workouts but want to gear my physical capability more towards Ranger school standards.
ANSWER
I'd recommend our Ranger School Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=60
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QUESTION
I have a question on which program to follow. I have been doing the LE Athlete sessions (they are legit!) as I am preparing for a career in EMS and Law Enforcement (I am in the hiring process of a sheriff's department who deputizes medics for flight and tactical operations).
I am also transitioning over to the Army Reserves from Active duty Infantry and will be going into an Infantry slot. From what I have been told, the unit trains deploying reserve and national guard units that aren't in combat arms jobs. I will know more when I report.
I was going to drop into the APFT plan 6 weeks out of my report date unless I find out when the first APFT will be. While doing this should I do anything else? Perhaps strength work?
I had also thought of just sticking with the LE Sessions if you think they would be enough to maintain a good APFT score. I know you have mentioned that the APFT is a sport specific event so I wasn't sure.
Also, should I keep my focus on the LE Sessions after the APFT or would the Operator Sessions be a better fit?
ANSWER
You should cancel your subscription (See how in the FAQ) and either do the APFT Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=30), or if you want a more comprehensive plan, the OCS (ARMY) Training plan which includes dedicated APFT work plus general work capacity, running and rucking. Here's the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=131
If you do the APFT Plan, you could do some extra lifting – but I'd probably limit it to legs. You'll be surprised at how intense the push up protocols are…..
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QUESTION
I am currently 18 weeks out from a goruck challenge event. I want to be able to kill this thing with ease so that I can concentrate a lot of energy on helping others succeed at the event. Not to mention it would be nice to be remembered as "that guy that made it look easy". What would you recommend as far as a training plan? I am by no means in poor shape but definitely not where I need to be. 2mi run times are in the 19 min area 35-40 pu in 2 min and sit ups are about the same. I can devote 2-3 hrs a day m-f (4 on most days) and unlimited on sat and sun.
ANSWER
We've built sport-specific plans for the three levels of Goruck events. Here's the link to our Goruck Challenge Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=68
It's 5 weeks long and designed to be completed directly before your event.
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QUESTION
I am on the onramp program and really enjoying it. I am training for royal marine reserves selection next year. However, it now seems that I may be able to do it in 8-10 weeks instead!
I was slightly mistaken when I last described it to you. Here's what it involves:
Saturday:
AM: beep test (over 11), pushup test (over 40, can currently do 30) situp test (over 50, can currently do 50), pull up test (over 8, can currently do 5).
PM: bodyweight / sprint circuit pt, including some rope work (pass / fail)
Sunday:
AM: 3m run: 1.5m warmup in 12:30 then best effort 1.5m (needs to be under 10m, currently closer to 12, although haven't tested in years)
Swim pt: a basic session, not really worth training for apparently. Not even pass fail.
I've given you minimum scores to pass, although it would obviously be good to blow them away!
What would you recommend?
ANSWER
I don't have the perfect plan for you. Here's what I'd recommend:
1) Start with the 3-Week Beep Test Training Plan: Beep Test – I'd recommend you take it and see how you do. If you smoke it, I wouldn't worry about it too much. If you don't, you'll need to complete the Beep Test-specific protocols in our Beep Test Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=109
2) And follow immediately with the 6-Week Army OCS Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=131
This should cover your bodyweight events and running, plus prepare you for the stuff you're not considering – overall smokers and rucking.
Good luck!
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QUESTION
What is the difference between a regular subscription and the trainer/ coach packages?
ANSWER
Noting, but the Coach/Trainer Subscription is designed for professional trainers/coaches who use our training sessions with their paying clients. It's an honor system.
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QUESTION
Quick question regarding the hypertrophy plan. For the bench presses, deadlifts, etc., you recommend working up to a weight that's hard but doable. For my first week of deadlifting, for instance, I did 135×8, 225×8, 255×8, then did five sets of 275×8. Should I continue working up to ~275# like that for future workouts, or should the sets be more uniform once I figure out a suitable load for the exercise? For example, should I be doing 8×8 at 265-275, or continuing to do 135×8, 225×8, 255×8, then 5 sets of 8 at 275#? Just want to know if I should continue using a few sets to build up to the weight, or just go straight into it for full 8 sets. Thanks!
ANSWER
You need to work up rapidly to "hard but doable" – but still work up. Ideally you'll be at your "hard but doable" load by round 4 or 5. You don't want to jump right there. Be safe and work up, but don't linger.
The way you did it was about perfect.
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QUESTION
You have great programs….I am currently in week 3 of your Bodyweight program and enjoying it immensely. Noticed the difference on a quick Colo Fourteener hike over the weekend. I have occasional low back issues (not shocking for a 49 year old guy, I guess), but have not had any issues with your Bodyweight program and indeed have felt much better than usual. That said, I did something unrelated last week that torqued my low back. I can do all the exercises in the program, but my PT is urging me not to do the situps for a while…..any substitute?
ANSWER
Substitute a 20/20/20 Bridge Complex …. 20 second side bridge, directly to 20 second front bridge, directly to 20 second side bridge (other side).
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QUESTION
I had a question regarding the strength and honor training program. I am currently deployed and there really is not a lot of room for me to do sprints. The most I am able to do is about 20 to 30 yards and I can not change direction. When it comes to running the 1.5 miles I can probably do that on the treadmill but the 200 meters and the jingle jangles are going to be a little tough. Do you have any suggestions as to what I can do to substitute those workouts? Burpees? Jump rope? etc…
ANSWER
200m Substitute – do 25x Step Ups at a 16-18" box or bench.
Jingle Jangle Sub – Do Touch/Jump/Touch for the same time or reps: http://mountainathlete.com/subpage_details.php?subpage_ID=766&page_ID=14
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QUESTION
I plan on being a member soon. I've been crossfit ting for 4 years and love it. However I'm also a Marine GySgt and will be conducting a month of mountain warfare training in the upcoming winter. I was wondering if you had a program tailored for military operations in a mountain environment.
Thank you
ANSWER
Our Afghanistan Pre-Deployment Training Plan has been used by thousands of US and NATO soldiers, including several USMC Battalions, prior to deployment: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=83.
It's specifically designed for military patrols in a mountainous environment.
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QUESTION
I’m currently doing your Busy Operator Training Plan, and following that, I’m planning on doing your Ultimate Meathead Cycle + 4-week Ruck Improvement.
But I have a question about what plan to choose afterwards, as I’m training for the Danish Home Guards Elite Unit, where the selection consists of some bodyweight and core exercises as well as a 2.4 km run in uniform and boots in 12 minutes or less.
It also consists of 2×20 km ruck marches with 25 kg load, each done in 3 hours and 50 minutes or less, only 5-6 hours apart, as well as later on 30 km marches with 30-40 kg loads.
I’m looking at your Ruck-based selection Plan, Ranger School Training plan, and SFOD-D (Delta) selection plans, and would like to know, which of them you would recommend ?
ANSWER
I'd recommend the Ruck-Based Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45
Good luck!
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QUESTION
So I know you're busy so I'll cut to the chase. I got fat and out of shape. Here is my quick story: Enlisted 11B in the Army in 2008 at 18. Worked hard, deployed to the ghan, loved it and decided I wanted to be an officer so I went green to gold. I got accepted. Before leaving for college my stats were: 190lbs, 10:58 2 mile, 85 push ups, 805 sit-ups, 1 hr 56 min 12 mile ruck with 45 lbs, 10 pull-ups and no barbell training. College happened and I stopped cardio. I was introduced to power lifing and loved it. Beer, wings, pizza and power lifting got my stats to 250lbs, 15 min 2 mile, 60 push ups, 50 sit-ups, haven't rucked in years, 3 pull-ups, 325lb squat, 285lb bench, 435lb dead. I have to go back to Benning to begin iBolc in 6 months and I'm in sorry Infantry Shape. What program(s) would you recommend to get me back into shape but keep my strength? I have access to a full gym and am ready to dedicate whatever it takes.
ANSWER
First, based on your bodyweight and strength numbers you provided, you're not that strong. You should fairly easily be able to reach those numbers and still get back down to 190 pounds. This means you're fat. Sorry.
Begin by fixing your diet. Follow our dietary recommendation: https://www.youtube.com/watch?v=VGs2tnMQJlc
Next, leave the barbell alone for a while and get you're body moving with our Army OCS Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=90&cart_ID=131
Focus here is APFT Work, running, rucking, general work cap. Be focused for 6 weeks, then email back.
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QUESTION
In response to your top 5 exercises post, what times do you view as bad / okay / good / awesome for a 3-mile ruck run?
ANSWER
Bad – 36+ minutes
Okay – 30-36 minutes (10-12 minute miles)
Good – 25:30 – 30 minutes (8:30 – 10 min miles)
Very Good – 21-24 minutes (7-8 min miles)
I'm usually in the Okay range, but on a good day can get into the "Good" range.
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QUESTION
Over the last year I've really come to enjoy your operator sessions, they have greatly improved my overall conditioning. In August I go back to school which means ROTC PT Monday, Wednesday, and Friday from 6:30-7:30. PT involves Pushups, Situps, running, and some rucking. Can I continue to do the operator sessions and if so I should I incorporate them into my schedule.
Thanks
ANSWER
It depends upon your fitness level, and how intense the ROTC PT is. Many active duty guys do their morning PT and still get in the Operator Session that day …. but it depends upon those two things.
One option is to play it day by day – depending upon the intensity of the morning's PT session.
Another would be do cancel your Operator Sessions subscription and purchase one of the strength plans. You should be able to double a high weight, low volume strength session and your morning PT. If you chose this route, I'd start with Big 24: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=36
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QUESTION
I am planning on attending MARSOC A&S in January 2015. So, I've got some time and I want to make sure I train the right way. I looked at the description of the MARSOC A&S preparation guide and while I have no doubts about the effectiveness of the program, I would really like to do a program including power and Olympic type of lifting along with circuits, ruck runs, swims, unloaded runs and everything else included in many of your programs. My current state of fitness is relatively high by Marine Corps standards. I ran 3 miles in under 18 minutes on the PFT along with maxing out the pull-ups and sit-ups. The CFT is a joke. I regularly train through SealFit using their OPWODs. More importantly, I'm 34 years old and would like to stay healthy. I have one shot to go to A&S and getting injured is not an option. Any thoughts? In advance, thanks for the help.
ANSWER
Our selection training plans, including the MARSOC A&S Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=89), have proven effective and are no joke. This plan is far too intense to double up with Oly lifting.
My original selection training plans actually included more general fitness work. But as I've learned more, the programming has evolved and improved. What I finally realized (I'm a dumb strength coach) is there is no Oly lifting and other gym-based strength exercises at selections. I found there was some transfer from these gym-based exercises to the selection events – but I couldn't count on it. Best was to train up on that general fitness work in the months prior, then get sport-specific going into selection. This also seemed to give the selection events the time and respect they deserve – especially rucking.
I don't have an A&S plan that includes bunches of Oly Lifting and can't design one for you. I'm sorry.
What I would recommend is in the months prior to starting our A&S plan you continue with your current training, but at 9 weeks out you focus on the events you'll likely face at selection.
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QUESTION
I just went through your website and noticed some new packets, enjoyed looking through all the workouts. I wanted spit out an email before committing to a packet. I'm a team leader in a infantry platoon trying to better prepare my guys for the crucible of combat, the problem I'm running into though is designing a workout to everyone's needs. My saw gunners are heavy set, not big just have fat they could benefit from losing. And all the riflemen are on the skinny side. The packets I looked at were the body weight, no gym, and sandbag packets. None of these guy played sports in school so the idea of physical fitness wasn't instilled prior to the army. We are currently in Afghanistan and have a some weights behind the tents. I just wanted some advice on what plans would be beneficial to everyone, without spending a lot of money. I was thinking about a hypertrophy program or strength possibly even sand bag for the rifle men. For the saw gunners I was looking at a body weight program (something to lose the fat and make a more versatile soldier). If you could help me with any of this, throw me something I would greatly appreciate it.
ANSWER
Couple things to consider here ….
First – instead of trying to find programming to meet the differences between your guys, find programming that meets the demands of the battlefield. Combat doesn't care if you're fat or skinny, fit our out of shape.
Second – It's super hard for guys not experienced in coaching to coach/oversee more than one program going on at a time. I would recommend choosing one program, and running yourself and all your guys through the same program.
Third – equipment issues. The hypertrophy program, for example, will take benches and squat racks and lots of weight. Not having enough equipment to go around will just lead to delays and frustration.
So, I'd recommend keeping it simple.
Here's what I'd recommend ….
Start with the APFT Training Plan – http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=30
This plan is no joke, and automatically scales to the fitness of the individual soldier, and requires no equipment.
From there move to the Sandbag/Weight Vest/Dumbbell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=93&cart_ID=103
This plan is loaded, and because of the loading, can be more intense. It's a good progression up from the APFT plan.
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QUESTION
I bought your APFT workout plan and took the first PT today. I did ok, not great but ok on the sit up and push up portion. But my run time sucked ass. This is nothing new to me, I always suck wind after not running for awhile but I alway speed up after hitting the road for a bit. I scored 19:11 for the 2 mile.
The times on your table cut off at 18:30, so I assume I'll use that time. But those times seem real slow and while I'm running them I want to pick up the pace a bit. So my question is should I allow myself to pick up the pace or stick to the designated table?
ANSWER
If you can run faster than the interval times, do. But for the first effort, stick to the time and see how it feels.
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QUESTION
I have a couple questions about the operator session for July 8th. During minutes 11-30 and 41-60, I'm supposed to do 40 step ups followed by a 200m run as many times as possible in that time frame, correct? Also, how should I substitute for the weight vest since I don't currently have access to one? Any help is greatly appreciated.
ANSWER
Yes – as many rounds as you can.
Weight vest substitute – put a 25# dumbbell in a back pack.
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QUESTION
I was curious about your take on doing two-a- day work outs. I am in the military, and have pretty much always been a morning work out guy but my days are not so busy as they once were and I'd like to know if there is a good way to approach a second work out. I have tried this before on deployments though and do find that, although I may have the energy to do the work outs my muscles do not seem to recover as well so I have never really been sure whether or not I simply tearing too much muscle tissue for the sake of alleviating boredom.
Is there perhaps a better way I could go about it? Perhaps doing like an operator session in the morning and a body weight session in the evening? I would say my goal is to be active and healthy, I don't have any specific screening aspirations or anything like that.
I have really enjoyed the product y'all are putting out and would appreciate any thoughts about this.
ANSWER
Part of this depends upon your fitness level. Part depends upon programming.
A good way to start is to lift in the morning, run/ruck/cardio in the pm.
Lifting and bodyweight stuff in the same day are like lifting twice. You can do this – depending upon your fitness level, but usually not with any of my programming. Too intense.
We've build the Run Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104) and the Ruck Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=110) so they could be done alongside another strength-based training program, either as 2-a-days or as alternating days.
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QUESTION
A friend of mine is trying to decide what the best fitness route to take. Some info about him:
5' 6" tall
135 lbs
Bench 175
Squat 175
3 mile run: 21:30
Pullups: 20
Crunches: 100
Marine Corps 0311 Infantryman
He doesn't have a background in any sports or fitness prior to joining the Marines. He has been doing isolation work in the gym for the past few months but has little to show for it. Question is what would the best route to take to prepare him for the rigors of being an 0311? He is in good overall shape, but sometimes struggles with the hikes. He does however have the strong desire to improve.
ANSWER
He's too light and he's week. He needs to strengthen his legs and "combat chassis."
Start with strength. I'd recommend Big 24: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=36
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QUESTION
I graduated IBOLC May 1st. My hip was fucked up at the end. I spent about 3
to 4 weeks healing and then hit training hard again in preparation for
Ranger. The month of June I've been running 3 times a week starting at 4
miles and then went to 5 miles on the Alter-G machine with a 12 mile ruck on
the weekend. I've been using the Alter-G machine for the last 2+ weeks and
was at 90% at a 6:53 pace for 5 mile last Wednesday, and I felt like it was
one of the toughest runs I've done so far. After doing that run, Jacob's
Ladder on Thursday for 20 minutes with 50lbs., 3×800 meter sprints at about
an average 3:20 min. pace on Friday, the 12 mile ruck at 4th RTB with about
50lbs. on Sunday (I did the first 6 miles at 1:31 and the last 6 miles at
1:45 in full kit when it was in the low to mid 80s outside), and doing the
Alter-G machine again today at 100% at a 7:03 pace for 3.5 miles (had to
slow way down at for the last 1.5 miles) I feel exhausted. I have a feeling
that I have been training hard for about 4+ weeks and am plateauing. I have
the Ranger Assessment week for IBOLC on 29JUL-1AUG. Pending I pass, then I
will report 17AUG for RAP week.
What are your thoughts on periodization and my timeline? Should I rest for
a week and do mobility stretching? Should I continue to press on with my
workouts and not rest? Do you have a recommended course of action moving
forward?
ANSWER
Real quick – If you think you're overtraining you likely are. Take 2-3 days total rest.
It seems you're missing basic strength work and bodyweight cals from your programming. The only are primarily important for the Ranger Assessment week – I'm assuming you can meet the push up/sit up/pull up standards.
Rolling into Ranger Assessment Week – taper in with 1 heavy day, 2 light days, and 2 days total rest plus the weekend (assuming it starts on Monday).
After assessment week, take 4 days total rest, then begin some light running/trucking going into Ranger School use the same taper schedule.
Overall programming – you're too random now and need a plan.
We've had great success with our 7-week Ranger Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=60). This is what I'd recommend for you – it seems you've got just enough time before your Ranger Assessment week.
Note that Ranger School isn't a sprint …. it's a marathon. You want to go in fit, but not broken down. Rest accordingly.
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QUESTION
I was wondering do you suggest just doing the operator sessions for weight loss or 1 of your plans?
ANSWER
80% of body fat is diet related. So first, fix your diet.
Second, the Operator Sessions are not designed as a weight loss program. People have lost weight doing them, but not without fixing their diet first.
Click here for our nutritional recommendations: https://www.youtube.com/watch?v=BYVfxHWx8Zs
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QUESTION
I've read all the awesome reviews for your 6 week APFT plan. I also read on a board somewhere that you provide the plan free to military service personnel. Is that true?
If so, what do I need to do to take advantage of the deal?
Thank you for your time!
ANSWER
Sorry. The APFT Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=30) is no longer free.
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QUESTION
just got done with Ranger School and I'm seeking your advice; I can't wait to get back into the gym but I want to play it smart. I have two questions:
1) Would you recommend any specific program to work my way back to the Operator sessions?
2) How much time should I take off before I get back at it? I'm not sure if this one has a prescribed dose or if I should just get back at it when I feel ready to go.
Any and all advice is much appreciated.
ANSWER
1) Start with strength. I'd recommend Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
2) One week total rest for sure, then listen to your head as much as your body. If you are in the gym and just don't want to be there … even though your body feels fine, get out. If you're excited to train, keep training.