QUESTION
Coach,
First off, I just want to say thank you for what you guys do, I’ve been a Mil Athlete patron since 2010 and love your work. You guys have never let me down.
This email is actually on behalf of a friend in my unit who will likely be one of the first women to go to Ranger School next spring (6-7 months from now). She has been a runner since middle school, but has never worked much in the strength/work capacity world. Her endurance as far as long-distance cardio is top notch, and I believe she can run and ruck with any man in our unit.
I have two main concerns. First, her low body weight (120 lbs) and lack of muscle mass will make her a prime candidate for orthopedic injuries while carrying 80-100 lb rucks over 60+ days. Second, her lack of upper body strength makes her a risk for failing RAP week events such as pushups, pull-ups, and obstacle course events.
I was thinking of starting her with the On-Ramp program to get her used to the exercises, then transitioning to the Hypertrophy Program and trying to add 10-15 lbs of muscle. After that we will probably do Operator Sessions until she is 7 weeks out of Ranger School, and then execute that program. I am also concerned with injuries during the train-up itself, so let me know if you think any of this is overkill.
Please let me know what you think, and if you have any other advice on how to turn a fit but skinny girl into a monster that will survive and thrive in the mountains/jungles of Ranger School.
-E
ANSWER
Hi E,
I’m not sure I like the idea of moving away from endurance (running/rucking) during the OnRamp and Hypertrophy Plans. Also, rucking, especially, will help build the Combat Chassis for the loads she’ll carry.
Her low bodyweight is an issue, for sure, and her endurance background (no strength work) makes her prime for injury without more strength.
Other approaches to consider:
Ultimate Meathead + Ruck Improvement
Ultimate Meathead trains lower and total body strength, and upper body hypertrophy – adding mass and strength her. Ruck Improvement – during the last 4 weeks of UMC will keep those gears churning.
UMC: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=79
Ruck Improve: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=110
Fortitude with Modification
I’d increase upper body strength work reps to 8x/set, regardless of the exercise. This plan also includes running and rucking. You’ll have to watch her diet – she’d need to eat, eat, eat to add some mass.
http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=136
– Rob
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QUESTION
Hi Rob,
I am about to participate in the Canadian Patrol Competition starting in November 15. The reconnaissance patrol will be 48 hours and I’m expected to move around 35-40km during this period with a 70lb ruck, IBA and a C9. I would love to hear your recommendations on how to train for this… Again, thanks for the amazing content! Military Athlete Hooah!
Regards,
-M
ANSWER
Hi M,
I’d recommend the rucking progressions in the SFOD-D Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=99)
Tricky thing will be the load for the training. There are a three general strategies for this ….
One strategy is to go lighter during the train up, with the idea that you don’t want to break yourself down, and or injure yourself before the event. Seems you’ll be at 100# for the event – which is significant. If you chose this approach, I’d likely recommend a 60# ruck, plus water.
The problem with this train light strategy is you will not have the mental and possibly, physical preparation, for the actual event. The actual event may not “feel” like it did when you trained. One thought with going light for the train up is adrenalin and competition am up will help you overcome the extra weight.
Another strategy is to complete the trainup at the competition load. Complete the train up, and you can be confident your body and mind are ready. – but at the risk of perhaps overtraining.
A final strategy is to split the difference. In the plan, perhaps do the assessments and intervals at the lighter load, and long weekend rucks at the heavier load. This is what I’d probably recommend for you.
– Rob
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QUESTION
While doing the APFT program can I do my normal gym session so also? Or should I just focus on the program only?
V/R
-R
ANSWER
Hi R-
It somewhat depends upon your fitness. The progressions for the APFT-specific events are no joke – and making them is most important.
What I’d recommend to start is to the APFT-specific work first – ideally in the AM, then lift/gym train later – ideally in the PM, so there’s some rest between.
If you find you can’t make the APFT progressions, cut out the gym training.
– Rob
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QUESTION
Hi Rob,
I’ve been reading your site for a while. Finally a few weeks ago I bought your Core Strength and Bodyweight Training programs and have been following them for two weeks – they’re awesome! I love the combination of strength and endurance / work capacity exercises. I’d been doing strength exclusively for a couple of years, so I really need the endurance exercises especially.
I have a couple of questions I wanted to ask you.
First, how would you advise putting your plans together for a longer term fitness goal? Specifically, I’m thinking about signing up to climb Rainier next summer. If I do that, I’d want to start training now, but I’m not sure how to assemble a fitness plan for that long-term goal. Do you have any advice?
Second, what do you advise as far as varying the weights & reps in your programs? Obviously they can’t be ideal for everyone — for instance, I’m relatively strong but have poor endurance. How do you adjust the values when you apply these plans in your gym?
Thanks a bunch! Looking forward to more awesome workouts.
Best,
M
ANSWER
Hi M,
Rainier – Subscribe to and complete the Base Fitness training sessions at Mountain Athlete. These are the day to day programming we deploy for mountain guides, and include strength, work capacity, endurance, stamina and climbing-specific fitness. Then, 10 weeks out from your Rainier climb, cancel your subscription and purchase/complete the Big Mountain Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=22). I build the Big Mountain plan specifically for high alpine, non-technical peaks like Rainier, Denali and Everest.
Load/Rep adjustments? I’m not sure what you’re asking. Strength circuits and sessions are scaled automatically to the strength of the individual athlete. Do the programming as prescribed.
– Rob
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QUESTION
Dear Rob,
I recently became aware of your facility through a link on the AMGA website (I’m an AMGA Single-Pitch Instructor based in Utah). I was wondering if you might be able to recommend which of your resources might be most useful for me (training packets, personalized plan etc).
Here are my basic goals and resources:
Goals: Move from climbing 5.9+ trad and 5.10b-c sport to 5.11d trad and 5.12a-b sport over the next two years. Personal preference is for grade II-IV multipitch and alpine climbing, so endurance is a big deal for me–a big part of wanting to climb harder is to gain speed and confidence on more moderate routes, especially when guiding others.
Resources: Regular Crossfit gym (I currently train Crossfit 3-4 days a week) close to home, hangboard at home (just got this), large indoor climbing gym 20 min drive away (I typically climb twice a week). Wide range of outdoor climbing within 15-60 min drive.
In terms of fitness, I’m 37, 6ft tall, 175lbs and I would describe myself as an intermediate-level Crossfitter. Our box uses a strict leveling system (L1m, L1, L2, Rx), and I train at L2, slightly modified from Rx, usually just in the weight being used. I’ve been climbing all my life, but only recently became dedicated to pushing myself into higher grades.
I’d appreciate any suggestions you might have. Thank you for your time!
-O
ANSWER
Hi O,
I’d recommend our Rock Climbing Pre-Season Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=67)
We’ve completed this program with our Rock Climb lab rats and had great results.
I learned the hard way, several years ago, that you can’t power clean and box jump your way to climbing-specific fitness.
This plan does include general fitness and core strength work, but its focus is on climbing-specific fitness and technique improvement. You can complete it in your climbing gym.
– Rob
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QUESTION
Rob,
Thanks for taking the time to read this email. I have a few questions regarding the BRC Training Plan. My Ranger buddy and I are currently deployed to Afghanistan and won’t be home for about 2 months. However, we are both committed to getting a head start on training for BRC 2015. With our mission set, the 2-a-day workouts are sometimes hard but most are doable. However, the Saturday “Stamina” Sessions and “mini-events” may sometimes take too long for us to complete within our schedule. What would you suggest to replace these sessions? I was thinking of another recovery run/ruck/row day? Or is there something else you think is better? Once we get back to the States and earn a team slot, we will be able to complete this program as prescribed.
Also, since we have to eat at military installations or MREs, following the best nutrition plan isn’t always an option. I was wondering if you have a suggestion for calorie intake per day? I usually eat about 2000-2500 per day. Would you suggest increasing intake or keeping it at the same level?
I hope that come BRC 2015 I will be able to let you know how this plan helped us compete.
Thanks for your time,
J
ANSWER
HI J,
Mini-Events – The idea here is to try an put it all together, but you’re a ways out from the event, and it sounds like you’ll have time to cycle through the plan again and work the mini-events in during your train up back in the US. If I remember right, you’ll need to start again in January.
So now – another recovery day, or total rest would work well. Nothing too intense. I’d probably prefer you run.
Diet/calories – I understand the limitations there. Just do your best, and instead of counting calories, watch for recovery and energy during the training sessions. In general, being light and fast, but also strong and durable, will help you during BRC. This is a balance – we want to lean you out, but not make you emancipated and delicate. Again, I’m not sure I’d worry about it too much downrange, but back in the US, eat clean.
Good luck!
Rob
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QUESTION
Hi Coach:
Question about rucking walking, ruck running and unloaded running.
I find if I can ruck-walk a certain distance (say 2 miles) and unloaded run the same distance, I can fairly easily continuously ruck-run the same distance (although about 2 minutes per mile slower than unloaded running.) I do include very short (1 minute) ruck jogs every 10 minutes of a ruck walk.
What is the value of training extended ruck-running in addition to ruck-walking and unloaded running?
Thanks for the great programming, Coach!
-W
ANSWER
Hi W-
Simple – Ruck walking and unloaded running are not the same as ruck-running. If you’re going to need to ruck run for your event, you should train it.
Perhaps you’re combo will work, but I wouldn’t risk it.
– Rob
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QUESTION
Sir,
I am using your military athlete program to prepare for SFAS. With that being said, I am in week three of the program. One of the exercises is the 30M tire drag. I have looked on the site for a demo, either written or video and I cannot seem to locate it. Can you please advise the weight or size of the tire and some tips in reference to the exercise. Is this similar to a running sled pull with weight? Sorry to bother you with this. I will be looking forward to your reply.
Respectfully,
G
ANSWER
Hi G –
You have an older version of the plan – but it’s really simple –
Dragging a sled will work too – for our tires we use 18-wheeler size and rig ’em up with an eye-bolt and a homemade harness. 30m/45 feet or so is no joke – esp. on pavement.
Doesn’t have to be complicated.
– Rob
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QUESTION
Hi Rob!
I’m a staff sergeant and I’ve been doing the Operator Sessions from the spring 2014. I’ve enjoyed the sessions a lot and planning to do them in the future also. I was first introduced to Military Athlete in fall 2012 when I took part in the Operator Ugly test as part of a selection in our regiment. I was just back from being shot in my upper body but still managed to score 102 points. I later discovered the MA website and the Operator Sessions and after trying the free workouts decided to subscribe.
I’m writing you because me and few of my co workes are planning a trip to the States in December or January. Is it possible to visit your gym and work out with the lab rats if we make the trip?
J
ANSWER
Hi J,
Absolutely. We actually get guys stopping in all the time to see the place and train with the Lab Rats. Always welcome.
– Rob
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QUESTION
Hello Mr. Shaul.
I have a question about training. My AROTC detachment conducts monthly pt test which greatly determine are OML in the detachment. I originally was planning to do operator sessions until 6 weeks out from our record APFT test that we have twice a year however I’ve found that if I go to long without doing pushups or running those suffer greatly. So what do you recommend doing? Our battalion Pt is on Monday, Wednesday, and Fridays and is mainly calisthenics and running but is pretty light so I could probably double up on those days. Thanks for the great programming.
-E
ANSWER
Hi E-
Buy a deck of playing cards and on Monday, Wednesday and Friday, after or before battalion PT, “push up” your way through them.
Here’s how: Each card is it’s own value in push ups. So a 9 of Clubs = nine push ups. Face cards (king, queen, jack) are each 10x push ups. Aces are 15x. Jokers are 20x.
Start by turning over 1-2x cards at a time. Do that number of push ups unbroken, rest as needed, then turn cards and go again.
Try to work up to 3x cards at a time.
“Unbroken” means you can’t put your knees down, but you can rest in the up position.
I used to do this 3x/week while at the Coast Guard Academy almost 30 years ago now …. and if I remember right, there are about 500x push ups in a deck of cards. At my prime I could work through in about 30 minutes.
If you just get smoke at first, stop, and try again a couple days later.
– Rob
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QUESTION
Rob-
I’m getting ready to go to the USMC Scout Sniper Basic Course in January. I was wondering which one of your plans you would recommend for preparing for this course. This is my second attempt at Scout Sniper Basic. The first time i attended there was a lot of rucking, unloaded running, running in kit, log PT, and bodyweight PT. Any recommendations you have would be greatly appreciated.
-M
ANSWER
Hi M-
I’d recommend the Ruck Based Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=122
– Rob
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QUESTION
Hey Rob
I’m a fat 37 yr old, about 6’3 230
21%BF
I did my stress test(did good for a fat man)and cardio calcium scan so I am cleared for vigorous exercise,
I get to do some training and shooting In NC a few times a year, range and shoot house, met a PT God in 7th who swears by your program, and a former Delta guy who is over 70 and still damn fit,
Where do I start as a real beginner? I’ll do the work, but there is so much shit out there to sift through, I’m looking to get Infantry fit. Most guys won’t know what that means, I’m sure you do.
Thanks
C
ANSWER
Hi C,
Start with the OnRamp Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=129
– Rob
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QUESTION
Hi Rob,
I‘m currently an active duty Marine Scout Sniper. I’ve done a few of your programs such as the Crossfitters and the Ruck Based Selection programs to prep for indocs and sniper school and they prepared me very well physically. I am currently deployed overseas and am going to be attending A&S for MARSOC in April. I plan on doing the A&S prep program when I return from deployment but since I do not have access to a pool while deployed my question is what programs would you recommend I do to best prepare for A&S without access to a pool. I do have access to some weights but not barbells and bumper plates. Any advice and impute would be appreciated.
Thanks, J
ANSWER
Hi J,
If you had a full weightroom I’d recommend Rat 6 Strength (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84) – just to make you more durable.
A good option for you now would be the Sandbag/Weightvest/Dumbbell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=103
You may need to make some sandbags, but those are easy enough.
Good luck!
Rob
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QUESTION
Next week I’ll finish UMC. I saw the last workout and read the explanation. I understand the idea of “working strength” but am wondering if you guys were floating near any certain percentages on these lifts. The 185# bench would be between 80-85% of my max, and I’m wondering if that’s just an unrealistic number to start with. The other two lifts I’m falling in the 60-70% 1RM range.
Thanks,
M
ANSWER
Hope you enjoyed the UMC (Ultimate Meathead Cycle).
Using myself as a guide, 185# is around 80% of my 1RM bench, and a little less than that for Front Squat. I’d start with the load as prescribed and see how you do for the 25 rounds, 100x reps total.
– Rob
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QUESTION
Hi Rob,
I have a couple questions concerning the Big 24 and I was wondering if you would be willing to answer them:
1. When doing the workout, what is the rest period you recommend between sets?
2. How long should the stretching be after the set?
I really appreciate you responding to me!
-S
ANSWER
Hi Scott –
1) Each strength circuit in Big 24 includes a mobility stretch or exercise. Hold this for 15-20 seconds, and it is your “working rest” – you don’t need any more. By the time you stretch, add weight to the barbell, and chalk up, you should be ready to go. Aim to complete the session in 60-75 minutes. The further into the cycle, the longer the session will take. Big 24 gets intense – it’s the closest I’ve ever come to puking in the gym.
2) See above – it’s not yoga.
– Rob
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QUESTION
Rob,
First of all I have completed numerous of your programs including Bodyweight, Peak Bagger, and have been recently incorporating Core Strength into my fitness routine. I think what you have done here for folks whom, in my case, recreate in alpine sports is a gift, and I thank you. I have turned-on many people to your work, and will continue to do so.
Question, I am contemplating two mountain runs in June 2015: the Vail Pass Half Marathon and the Leadville Heavy Half, runs ranging from 13 to 16 miles in length, and involving climbs of 2,900 and 3,500 vertical feet, both on pavement and trail. I was going to use your SSD Meathead Marathon Training Program for my Specific Period training, on the heels of another round of Body Weight, plus using Core Strength for Runners. Any thoughts on combining Core Strength for Runners and the SSD Meathead Marathon Training programs? I know the Core Strength for Runners should be a complimentary program to our run training, etc, but not sure how it would jive with the Meathead Marathon Training Program. I am not some ultra runner, but can run 8-9 miles without difficulty at an easy and moderate pace (8-9 minute miles) I have completed one marathon and three half marathons in the past. Just looking to challenge myself by completing these mountain based running events. Thank You for your time.
-D
ANSWER
D-
You could work those two together. The SSD Meathead Marathon Plan (http://store.strongswiftdurable.com/collections/strongswiftdurable/products/meathead-marathon-training-plan).
The plan includes weightroom work – so you can work in the extra core sessions then.
– Rob
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QUESTION
Hey there. I have a question. What is the scale for relative strength so you know how you compare per your age/weight group or is there even such a thing? I scored a 2.16 and I am just starting to train again since having a baby a year ago. Thanks!
-J
ANSWER
Hi J,
My current version of the test has 3x exercises:
1RM Front Squat
1RM Bench Press
1RM Power Clean
Add up the totals, and divide by your bodyweight.
4.0 and above is a good score for men.
3.0 and above is a good score for women.
– Rob
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QUESTION
Rob,
I attend SFAS 2 January. I plan to do the ruck based selection workout prior to selection (8 weeks). Prior to that I plan to do the weight vest/ sandbag workout to prepare my body for the ruck based selection. Is this a good plan? Any recommendations? I will also be doing the Armstrong pull-up program in the evenings while doing both programs. Pull-ups are my weakness. Thanks!
-L
ANSWER
Hi L,
That would work, though I’d rather have you do Rat 6 Strength (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84) combined with the 4-Week Ruck Plan for the last 4 weeks of Rat 6 (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=110)
The reason is durability. Strength will just make you more durable for the Ruck Plan and SFAS.
– Rob
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QUESTION
Rob,
After speaking to members of both services I’ve had a change of heart and will be pursuing a spot in Marine Recon. I’m still on the same timeline to ship out for training (9 months). Should I make any modifications to the end of the Ruck Based Selection Training plan?
On another note, I’ve just started the Rat 6 portion of the plan. While I need to increase my strength I’m also worried about losing ground on the cardio side. I’m thinking about supplementing the program with swimming and running on the weekends. Would this addition undermine the strength gains otherwise seen in the program? Do you recommend another way to maintain cardio during the program?
In general will the progress I made in running the past few months still be at the same level after the 8 weeks of the Rat 6 program?
Best,
T
ANSWER
Hi T,
What you may be missing is a swimming component. You’ll need to investigate this. I know it is a component of MARSOC A&S.
Rat 6 and cardio. You can add in supplemental running – but pull back if you fail to make the progressions in Rat 6. Note also that all training is cumulative, – and you’ll get plenty of endurance work in the Ruck plan.
– Rob
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QUESTION
Rob,
Thanks again for what you do. I’m currently doing your big mountain program (week 6). Afterwards, I was debating on doing your military endurance training cycle that I just purchased.
I plan on starting the ruck-based selection program following the endurance cycle with a buddy who is going off to selection.
Thoughts?
-G
ANSWER
Hi G –
Solid, but painful plan…. You’re going to be itching to get back in the weightroom after the Ruck plan.
– Rob
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QUESTION
Dear Rob,
I’m a college graduate who just complete the SEAL Officer Assessment and Selection in San Diego last month. I am waiting on the word whether or not the selected me. But, I noticed I had major deficiencies in my training. I used to be a powerlifter in high school, then an MMA fighter in college, but have pretty much been doing running, swimming, and push-pull-sit-ups for the past two years.
My buddy in Army Special Forces was wearing a Military Athlete sweatshirt a year ago when we were doing the Army 10-Miler, and I asked him about it. He was using it before Special Forces selection, and made it.
I have a crossfit gym right next to me that does Crossfit Football. Do you know anything about this program, and could it be analogous to yours? The only reason why I’m hesitant to jump into your program is: 1. I still really can’t get a good feel for what your workouts are like; 2. I haven’t power/Olympic lifted in years, so I would like a coach to remind me of the techniques and form; 3. it would also be nice just to have a coach to keep me motivated, since I’ve been without one for so so long.
Would you be able to tell me a bit more about your program, how I could address the issues I’ve brought up above, and whether you think Crossfit Football would be a good alternative to SEAL training? Thank you, and I hope to hear from you soon.
V/R
-C
ANSWER
Hi C,
I’ll answer as best I can for you:
1) My Programming Theory and Approach
In general, the closer to an event, the more sport-specific your training should be. The further you are away, the general your training should be.
In terms of the military athlete, there are 5 cornerstones of general fitness (My term ifs “Base Fitness”) which a general fitness program should cover: Combat Chassis Strength (Shoulders/Legs/Core), Work Capacity, Stamina, Endurance (Mode specific – running, rucking and swimming for SEALs) and Durability. In my programming the Operator Sessions, and many of our training plans train the various cornerstones of Base Fitness.
At some point, as you get closer to your event or selection, you need to quit training general fitness, and drop into a sport specific cycle for that event – BUDs in your case. By sport specific, I mean train specifically the events you’ll face at the event or selection – for BUDs – swimming, running, rucking, bodyweight cals, etc. – you should have gotten a good taste for it during your Mini-BUDs week at A&S.
From our stuff, I’d recommend you complete the Operator Sessions with additional swimming until 8 weeks out from BUDs (or whenever you report), then drop into our BUDs Selection Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=57). Your Army buddy likely completed the Ruck Based Selection Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45) directly before SFAS.
2) CrossFit Football
In general, all the CrossFit stuff is great general fitness programming. I’m vaguely familiar with CrossFit Football, which I understand includes solid strength and work capacity training. From my perspective, what you’d be missing for a military athlete would be the stamina and endurance (including bodyweight endurance) stuff. You wouldn’t want to show up for BUDs not being able to ruck and run and swim and complete bodyweight calesthentics. So if you do this I’d recommend you add in endurance and stamina work, and when you get closer to reporting, drop out of general fitness and start training sport-specifically for BUDs.
Pay special attention to the water – you need to have the combat sidestroke and every other stroke dialed, do hypoxic work, underwater intervals, long treads, etc. You need to be comfortable in the water.
Good luck! I’m jealous!
– Rob
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