QUESTION
Currently I am focused on big-body weight training. I am really debating on switching to your APFT plan today. My question is what other workouts can I stack with this regimen to build muscle? I reviewed and understand your theory on training and fitness, which I agree with, but I still want to implement some type of muscle building regiment. Do you have any suggestions of other workouts that you provide, and/or what type of regiment should I begin after the APFT plan?
ANSWER
I wouldn’t recommend additional work in addition to the APFT Plan – especially the high volume stuff you need to build muscle.
After you finish the APFT Plan, you could then start a mass program. We’ve had great luck with our Hypertrophy Program for Skinny Guys: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=35
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QUESTION
I bought the strength and honour plan and am very eager to feel the burn, however I have an injury which makes it hard for me to sprint at the moment. I can do slow long distance runs, box jumps, etc.. What would you recommend me to do instead of these sprints (100 meter shuttles, jeremy etc.)?
ANSWER
Row or Bike for a similar time would work. Another option is kettelbell swings.
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QUESTION
I am training toward USAF STO selection in April of 2015. I’m a long/lean athlete now (6′ & 160#) and know I need to put on weight and gain strength to be able to handle the pipeline. What do you recommend doing between now and Jan, when I planned to do the STO/PJ plan. I normally rotate between hypertrophy for skinny guys, 357, and ultimate mearhead, but feel I need to train more endurance to prepare for the swimming and rucking.
Any advice from guys that you have helped through that course?
ANSWER
You should definitely repeat the Hypertrophy Plan. I would like to see you at 180# minimum.
Selection? – The “crux” is water confidence in the pool. From my understanding, the more comfortable you are in water, the better you’re able to handle what the cardre throw at you. Our USAF CCT/PJ/CRO Plan includes swimming and treading work – but I’d recommend continuing to swim and tread regularly all the way until you start the selection plan. One way to do it would be to do two-a-days and stack the 4-Week Swim Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=106) on top of the Hypertrophy plan.
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QUESTION
I’m coming back from a chronic knee injury and I’m using your on-ramp program to (1) get my ass back in gear after a long period of light activity and (2)learn how to work around the injury through proper technique/strengthen my knee. Your program is working flawlessly.
I’m sending you this email because I’m about a week out from starting your SFAS training packet and would like alittle guidance. I’m in a bit of a time crunch on when I need to go to SFAS. I’ve already modified the program insofar as cutting down the rest weeks to 2(just after weightvest program and just before the ruck-based program). I need to possibly cut another 3-4 weeks off the program. In your professional opinion, where do you see spots in the programming that could possibly be abbreviated while still attaining most of the well balanced results of the training schedule?
I am strongest on rucking, sandbag getups, and lower body weight training. My weaknesses are body weight exercises(pull ups), upper body weight training(bench press) and running.
ANSWER
Cut Rat 6/Ruck Improvement to 3x weeks. Whatever you do, don’t cut the final plan – do the entire 8 weeks of the Ruck Based Selection Training Plan directly before SFAS. It includes dedicated pull up and push up work.
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QUESTION
I am an ALO in the Air Force and was looking for some guidance regarding what programs I should pursue in the future. I am currently 6’1″ and 150 lbs. and would like to gain some considerable mass and strength. I am in decent shape regarding work capacity and endurance and have used your programming before. I was looking at completing the hypertrophy program for skinny guys and following it with the strength packet. Do you think this is ideal for my situation or should I pursue a different course? I am about to have a lot more time for the gym and would like to maximize my gains over the next six months or so. Thanks for the advice and everything you do for the military community.
ANSWER
Definitely start with the Hypertrophy Plan for Skinny Guys (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=35).
Take a week of rest, then follow it up with Rat 6 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
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QUESTION
I’m preparing for Ranger school and had some questions for you. First, how different is the Ruck Based Selection Program (which I already have), and the Ranger School Prep Program? Is it worth purchasing the Ranger prep program or can I just use the RBS Program? Second, the Ranger Training Brigade has published 30, 60, and 90-day Ranger school Prep courses (http://www.benning.army.mil/infantry/rtb/content/PDF/Ranger%20School%20Prep%201%202.pdf). Do you think yours is superior?
ANSWER
You don’t need to purchase the Ranger Plan. The Ruck Based Selection Plan will work.
I’m not familiar with the Training Brigade’s plan, I’m sorry.
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QUESTION
I’ve used your APFT program and it was great. I’m looking at jumping on your operator sessions, first using the onramp program because I think I would need it. I have two problems, though. I don’t meet your strength standards by a longshot, and I’m about 215 pounds skinny so it might be a while, and the other problem is that I lack the flexibility in my lower body to conduct snatches and cleans. Would you recommend that I try to work on these problems before beginning your on ramp program? I’m very far from being able to sink into a good Olympic-style squat for Olympic lifts right now. And do you have any insight in getting good hip, hamstring, groin, etc flexibility? Thanks again for everything.
ANSWER
Short answer is yes, start the OnRamp Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=129
Squat mobility – our sessions include mobility exercises, etc. Don’t delay training because of this – do your best, be patient, and it will come.
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QUESTION
I have a question concerning your recommendation for the selection of a program. A little backstory: I’m a US Army Major currently enrolled in a military staff college (CGSC/ILE equivalent course) in the lovely country of Bangladesh. As a part of the course, we are required to write a research paper, and my assigned topic has to do with diet and exercise in the Bangladesh Army. For this paper, I’m conducting a study in which I compare a high-intensity, strength focused program with the current (mostly laughable) fitness routines currently used in this force. That said, my programming skill is limited, so I am considering purchasing one of your programs to use.
So, briefly, I’m looking for a 6-week program designed with beginners in mind that is comprised of predominantly body-weight exercises, or exercises using cheap, DIY-able equipment; i.e. sandbags, ammo cans, rocks (?). Bangladesh is one of the poorest countries in the world, and have neither functional gyms or funds to buy them.
Among the programs you have on offer, any in particular I should consider using?
ANSWER
First option would be our 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 programmed, periodized, strength focused on the “combat chassis” (legs, lungs, core), and no joke.
Second, our Squad PT Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=65
I specifically built this for squads training with minimal and homemade equipment while deployed in Afghanistan.
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QUESTION
I’m a pilot in the Army and have relatively free reign to conduct PT on my own in the morning hours. But when on post in the a.m., I am required to conduct only “Army PRT” training. Moral of the story is–I have to stick to bodyweight workouts when the bosses are watching during PT hours…those caught in the gym get a bit of an ass-chewing.
My question is, is there any other program that will work concurrently with the Bodyweight 1 and 2 programs, without overtraining or hindering performance?
I would like to, in some capacity, get in the gym after work hours to at least do some compound lifts and/or power lifts for strength and explosiveness. Not necessarily a massive after-work lift session, but something.
Any advice?
ANSWER
You have to watch for over training, but it is possible to lift heavy in conjunction with the bodyweight sessions. From our stuff, I’d recommend you keep it simple and do the Big 24 Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=36
Big 24 is a 5 day/week program as written, but one way you could double up is to conduct the sessions in order, but only lift heavy on 2 or 3 days/week.
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QUESTION
I found your website a week ago and have been really impressed. I want to purchase a program but I am having a hard time figuring out which one would be the best for my needs. I spent 11 years in the USCG as a helicopter rescue swimmer. During that time I would use a mix of Gym Jones, Brass Ring, Crossfit, standard pt, running, and swimming workouts. Tough workouts but not periodized or comprehensive from a mobility/injury prevention standpoint. From that time, and swimming throughout high school and college, I have pretty bad shoulders and a so so lower back. I have been a civilian for two years now. My current workout schedule is 3 days a week of heavy lifts or outdoor pt, 4 days a week of open water swimming (typically 1-6 miles a swim), and 2 days of running. The runs are 5-12 miles with my gf (so at a slow pace). Occasionally I will do open water swim events that range between 10k-15 miles.
This is what I need in a workout:
– shoulder mobility/rehab
– functional strength
– swimming specific strength
– a good mix of olympic lifts, pt style workouts, farmers walks, etc
What program should I get?
ANSWER
I don’t have the perfect plan for you. From what I’ve got, here’s what I’d recommend:
Option 1
357 Strength (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=69) + Swim Improvement Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=106
You’d double up – either do 2-a-Day’s or alternate training between the gym and the pool
Option 2
USAF CCT/PJ/CRO Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=92)
This is a full on selection training plan. You’ll train like a pro athlete, and require the time commitment to do so.
Option 3
Operator Pentathlon Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=108)
An awesome test, and train up. Here are the events:
1) 1500m Fin using the Combat Side Stroke
2) 6-Mile Run
3) Max Reps Bodyweight Bench Press
4) Max Reps Pull ups
5) 5 Mile Ruck at 60# + 10# rubber rifle, sledge hammer or dumbbell
Shoulder Mobility/Rehab – we do shoulder mobility/durablility stuff, but it seems you want a full program. Many in the crossfit world have had luck with crossover symmetry. We haven’t, but others have. I’d suggest you try it or another shoulder-focused rehap program. I don’t have one yet.
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QUESTION
Before you read all of this, I just paid for a monthly Coaching membership. I’m looking for your input on my personal training program.
I’ve followed your program(s) for a while now. I’m not prescribed to the Operator Sessions, but I have completed your Hypertrophy program and your Ruck Based Selection programs, as well as having been exposed to others by my brother, who is among your legion of followers. I have not yet found, however, a program that I thought would perfectly capture my personal fitness needs. I’m looking for a little advice here. I really enjoy your programs, as they expose me to new exercises or combination lifts I hadn’t seen before. I also love the constantly changing fluidity that seems to be intrinsic to your programs. That said, I was hoping I could ask your advice on a program specifically tailored to my specific goals.
A little on my background; I’ve been a Marine for five years, and I’m currently assigned to a Scout/Sniper platoon in the Reserves. I have a significant amount of time to dedicate to physical training, as I am a full time college student but I only work in the Reserves part time these days. I am a skinny, hard gainer; I’m 6’1″ and about 170-175 pounds, dependent upon protein/food intake. I have no real issues with putting on strength; following your Hypertrophy program and some Big 3 lifts, I gained strength very rapidly over a three month period. Size does not seem to accompany strength in my case, however. I took your OU test a little over two months ago and scored a 109 (8 Front Squats, 6 Bench Press, 22 Deadlift, 32 Sprints, 17 Pullups, 48 SBGU). I don’t care about being huge, but I think being a little bigger, say 10 pounds, wouldn’t slow me down and would help me make better strength gains.
The challenge I’m faced with is the dilemma of running. I am prepping to attend Sniper School sometime in the winter, maybe in October, maybe not until next year. Sniper School is a very running intensive course; students run everywhere they go, usually under a load, sometimes under a very heavy load. You run on land nav courses, on the range, etc. You are expected to be fast, and as a Reservist, I’m at a disadvantage as the Active Duty students are already fully accustomed to this level of running. That said, when I run a significant amount every month, my strength gains and my muscular endurance is diminished. So I’m asking, can you help me to refine my own program to reflect these requirements? Incorporating your movements or merely refining mine, I don’t care what it takes, I just want to see positive progress.
I am attaching my workouts and the notes that go with them to this email for you to review. They contain the past 5 weeks of workouts and the projected workouts for the week 6, as well as annotating any rep failures, injuries, etc. It has weekly and monthly notes in a separate document from the workouts. A little detail on the program’s structure; I planned the program around 5 lifts/exercises that I felt would help me best at school; these are Bench Press/Pushups, Squats, Power Cleans, Pullups (Weighted and otherwise), and Deadlifts. The running in the program is kept short for now, as I’m trying to build raw speed and it is our CFT season. That said, I am going to make them longer after October or once I get a school date. I am making progress in speed quickly, and strength steadily in most lifts. My cleans have shown little progress, as are squats, although I’ll admit I’ve kept them lighter to minimize the stress in my knees.
Please let me know what your thoughts are.
ANSWER
First, at subscription for Trainers and Coaches is designed for professional coaches/trainers who use our sessions for paying customers. It’s not personal training or individual coaching.
I do my best to answer questions like yours that come in, but I only do individual coaching for special cases. Since you’re not a coach, I went a head and cancelled your subscription and stopped your payment. If you want to subscribe to the Operator Sessions, subscribe as an individual.
Onto your case –
First, in general, the closer you get to an event or selection, the more “sport specific” your training should be. The further out, the more general your training should be.
Based on your Operator Ugly score, you could use some strength – esp. in the lower body, core. The best thing you can do for your fitness right now is get stronger. I’d also like to see you at 185-195#. You’re obviously a hard gainer, so this may or may not be possible for you.
Your training plan – mixing strength and distance running in a circuit, or putting in mile long runs between strength efforts affects how you perform and what you get out of the strength training. So real quick – Do strength first, all of it, then do your running either right after, or later in the day.
In our selection plans we’ll program together focused bodyweight efforts, running, rucking, ruck running, IBA Runs, some strength, work capacity efforts, and often, long “mini events.” The goal of these plans is to prepare guys “sport specifically” for an specific selection or event. They are very intense – too intense to do much longer than 8 weeks.
However, for day to day training as represented by the Operator Sessions, the cycles have a cyclic emphasis, and our goal is to focus on one fitness attribute (strength, work capacity, endurance, etc.), and improve it over the course of the cycle while doing our best to maintain the other attributes. Training everything at once is a great way to train for an event or selection which demands a hybrid like that, but not the best way to improve any one attribute.
You specifically ask for assistance in improving overall running and rucking performance. My answer is to run and ruck, in a focused manner. Start with that. You can build your own plan, or use the Military Athlete Endurance Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=111
I’d follow it up with some focused strength – Rat 6 would be a good choice, then after, drop into the Operator Sessions until 8 weeks out from Sniper School. At 8 weeks out, I’d recommend you complete the Ruck Based Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45
Sorry for the confusion about the Trainer’s and Coaches’ subscription.
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QUESTION
I have performed your BW I & II. I then transitioned to some sport specific PT for my PFTs. I am now looking to get into a strength program, not focusing on adding size. Confused which is right for me: Big 24, RAT 6 or 357.
I am not afraid of the Oly lifts, although not confident in the snatch. I am 43 YOA a FBI SWAT operator and in the USMCR. Looking for function, but have neglected my strength this summer.
Any insight you could offer would be grateful.
ANSWER
Start with Rat 6 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
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QUESTION
I was recommended your Military Athlete for my training before joining. I’ve been looking at your program for the Pararescue, and I had a couple questions. Where do I get the rubber rifle, sandbags etc?
ANSWER
You can order a rubber rifle through amazon, but they cost like $200. We use 10# sledge hammers – which cost about $30. Another option is a 10# dumbbell.
You can make your own sandbag out of an old duffle, or google and find many purchase options. We also sell the sandbags we use: http://gear.strongswiftdurable.com/collections/frontpage/products/sandbag
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QUESTION
Do you have any training material that you would recommend using to prepare for the Battle Frog and Bone Frog Obstacle course races? Both are approximately 9 miles long, with obstacles every 1/4 to 1/2 mile. The people I’ve talked to that have done both say that running, grip strength, climbing, and pull-ups are the most important things to focus on in training.
ANSWER
I don’t have anything that fits perfect. Here are the options from what I do have:
Option 1
FBI HRT Training Plan (http://store.strongswiftdurable.com/collections/le-athlete/products/fbi-hrt-selection-training-plan) – includes plenty of bodyweight work, a 2 mile and 10 mile run assessment, and bodyweight smokers followed by a run. You’ll want to skip the ruck run assessment and progressions.
Option 2
Complete two plans together. Bodyweight Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96) and 4-Week Run Improvement Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104). Ideally you’d do 2-a-days, bodyweight work in the AM, run in the PM, but you could also alternate daily between the training sessions.
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QUESTION
What plan would you recommend for training for the PEB at FLETC?
ANSWER
I don’t have specific plan for the Physical Efficiency Battery yet and don’t have a plan that’s a real close fit.
Rat 6 (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84) will help with the 1RM Bench Press and sprinting for the Illinois Agility Test. But, you’ll want to practice the Agility Test multiple times.
Rat 6 doesn’t include a train up for the 1.5 mile run, however. The 1.5 mile run is one of the events in the USAF PFT Test, but I’d hate to have you buy two plans and piece them together.
I’m sorry – I wish I had more. I’ll add building a plan for the PEB to the list.
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QUESTION
I am preparing for Sapper School.
I’m in decent shape — currently I do a mix of Wendler 5/3/1, Crossfit WODs, running, swimming, and cycling). I know that I can get better. Running is my weakest event and there is definite room for improvement. On my last APFT, I completed my 2 mile run in 14:50. My endurance is good, and I have completed multiple half marathons in the past year. I need to get faster, especially on the longer runs (3+ miles).
Would you recommend the Ranger School Training Plan for my needs? Do you have any suggested modifications?
ANSWER
My recommendation depends somewhat on your timeline into Sapper School. If you’re close, yes, I’d recommend the Ranger School Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=60) which includes focused running work.
If you’re not close, I’d recommend combining your strength training and our Run Improvement Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104) – ideally you can do 2-a-days, lift in the AM, run in the PM. If not, you can alternate between strength in the gym and running. Let the running intervals in the running plan take the place of your work capacity training – i.e. no CrossFit for 4 weeks – focus on running.
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QUESTION
I’ve been looking through your plans and trying to figure out which one is best for me. I have a good base fitness level but fell into a bit of a funk the past 2 months with work. I am about to move out to colorado springs and want to be physically prepared for not only the altitude but arriving at my first unit in great shape and with a plan. I’m at about 220 right now and want to lose some of this weight to be more athletic but at the same time continually increase strength. whichever workout you believe is best for me i will be pairing with the run improvement cycle.
ANSWER
Rat 6 Strength (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84)
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QUESTION
I’m in the Army and my short term goal is to complete ranger school and the long term goal is to successfully complete SF selection. I’m 22 and my most recent PT test I scored a 291 and I’m working on improving it to a 300+. I used your PT improvement plan, so thanks for all the help. I don’t think I will have a shot to compete for a ranger school slot until I show up to my unit in March and that is at the earliest, I may have to wait 6 months to a year after that before I get a chance to go.
I’m at a crossroads of sort in my training but I feel that it is necessary for me to work on my “combat chassis” and purchase the strength training packet before I even think about doing the ranger school prep plan. It’s just overwhelming to think that I need to work on m push-ups, sit-ups, 2 mile run, 5 mile run and be an accomplished at rucking as well as having the proper functional strength to be a competitive candidate
ANSWER
In general, the furthest away from your “event” the more general your training can be. The closer you are, the more “sport specific” your training should be.
You’ll want to use the Ranger School Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=60) to prep for your unit’s trials, and to prep for Ranger School. But understand Ranger School is a marathon, not a sprint, and going into the plan relatively strong will simply make you more durable.
So, I’d recommend the Rat 6 Strength Plan right now (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84), then dropping into the Operator Sessions until 7 weeks out from your unit selection. The Operator Sessions will help with work capacity, endurance, stamina, strength – general fitness with military focus, and lay a great foundation for the Ranger School Plan.
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QUESTION
I am currently in the SFQC, 6 months out from graduation, and possibly from obtaining a slot to dive school if I can prep properly before then.
I needed some advice:
I currently have your 357, UMC, UBRR, APFT programs as well as a Operater suscriber. I was wondering what program/s do you recommend I follow to prepare for dive school? I have a swimming program im currently following for pool work, unless you suggest a certain one.
There will be UBRR and APFT tests to determine the cuts before slots are given out.
Not sure which programs to mix up with the swimming to ensure I score highly on graded events while still improving myself for the rigors of dive school.
Any advice would be greatly appreciated, love your work and think it is the best programming out there for this field. Keep it up coach.
ANSWER
Kinda depends on the time between the cuts, and when you’ll go off to dive school. If it is an extended time – like 8 weeks, focus now on making the cut, then you can focus on swim prep for Dive School.
For the cuts, I’d recommend following the UBRR train up, and adding in the running assessment/work from the APFT plan – make you’re own hybrid.
If there is an extended time between the cuts and Dive School – you can still swim, but work on technique and use it for recovery until after the cuts.
If there isn’t an extended time, double up with the Swim Improvement program, but just watch for overtraining and be sure to taper/rest before the cuts. If you don’t make the cut, all the work will be for naught.
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QUESTION
I own the Military Athlete Bodyweight program. I was browsin through your Mountain Athlete page and saw
a Bodyweight Program there. I was wondering was the major difference between the two?
ANSWER
The Military Bodyweight Program is more intense. If you want to do another bodyweight plan, do the Military Bodyweight II plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=114