QUESTION
Hi, I have read a lot about your website and workout program and would like to try your workout program. I am 25 years old and in good shape. I have been training on and off for a couple of years, but more consistently for one year now. I fell in love with the sport of obstacle racing and trail running. I have been racing this summer’s season of Spartan Race Canada East and finished in between the 20th and 50th place on a total of 6k-7k participants for each race. I am new to running and know it is the main aspect of this sport + lots of hill.
- I am 5’7” and 160pounds I can deadlift 390×5
- overhead press is my weakness 100×5
- bench press 200×5
- weighted pull-up 60×5
- ring dips 55×5
- 5k run in 23min
- 1.5miles in 10min
My objective would be to be among the top athlete of this sport for next season (start in may 2015). When I started running, I always run 5k the hardest I could, 3 times a week, and never really improved. Now I know I need to build my aerobic base of running before trying to run HARD. So I will build my aerobic base for those couple months to come. Wich of your workouts programs do you recommend me to follow until may 2015 ?
Thank you !
-P
ANSWER
P-
I don’t have anything perfect for you. From what I do have I’d recommend you start with a plan from our military side called Fortitude (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=136). Fortitude trains both endurance and strength concurrently. You’ll need to make a modification – don’t ruck run, just run at a moderate pace during the all endurance days.
Follow it up with the 4-Week Run Improvement Training Plan: http://store.strongswiftdurable.com/collections/strongswiftdurable/products/run-improvement-plan. This plan deploys assessments and intense intervals.
There’s a start for you.
– Rob
QUESTION
Hi – I’m considering subscribing to the base fitness training plans. Before doing so I’d like to find out what items I’ll need to add to my personal gym…pylo box, sand bag, kettlebells, etc. Please let me know. I saw items mentioned online under the general fitness training plan but not anything for the base fitness. Thanks.
-J
ANSWER
J-
You’ll need equipment for a functional gym – Rack, barbell, bumpers, bench, dumbbells and/or Kettlebells, 40, 60 80# sandbag, 20/24/30-inch Plyo Box.
Also, the Base Fitness sessions on Mountain Athlete include rock-climb specific sessions which will require membership in a bouldering/rock Gym. Another option might be a membership at a rock gym which also has a general fitness area.
If you’re not interested in the climbing stuff, you can do the SSD Sessions atstrongswiftdurable.com.
– Rob
QUESTION
Mr. Shaul,
I have been using your Operator Sessions, and school Packets for sometime, and have noticed amazing results. Recently my girlfriend, who is a Dog Handler in the Army, has also become interested in your methodology. They only problem is pullups. We’ve been working on it for sometime with no gains. In every other regards she is very athletic, but her Achilles heel is pullsups. I was wondering if you had an suggestions as how to improve this. I know her, and many other women in the military, and law enforcement would be grateful.
Thank you, J
ANSWER
Hi J-
Don’t have a magic bullet for this one. The one thing I have learned is that kipping pull ups, and band-assisted pull ups don’t work. Only negatives have worked for us.
Another thing is most female athletes have trouble engaging the shoulders at the very bottom of the pull up – I’m not sure it’s a strength issue, but rather they just can’t figure this out. I see this with ankles to bar, also.
One thing that helps is to ensure they wrap their thumbs on the bar, and don’t hang with a straight wrist, but rather flex the forearm and hang with a bent wrist. This seems to help both men and women.
I’ll be testing some new theories on female pull ups in the next few weeks.
– Rob
QUESTION
Hello Rob,
I am very impressed with your site and training philosophy and just wondering what should I start with. I work as a hotshot firefighter and now that the crew is off for the winter, I will be working in the field doing cutting projects. Go time for me is Mid-March (crew comes on; need to hit the ground running) and I am torn between becoming a monthly subscriber or purchasing the Bodyweight plan and then transitioning into the Mountain Professional plan? What would you recommend? Thanks for your time.
-D
ANSWER
Hi D-
Ideally you’d do a hard strength cycle before jumping into the Hotshot Crew/Smoke Jumper Pre-Season Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=59). Strength is such a huge part of overall durability for industrial athletes like you.
I’d recommend Rat 6 (http://store.strongswiftdurable.com/collections/strongswiftdurable/products/rat-6-strength-1), if you can get to a weightroom. If not, the Bodyweight Training Plan will work.
The Hotshot Crew/Smoke Jumper Plan is not joke. It speaks well of you as a professional to complete it before your busy season.
– Rob
QUESTION
GREETING!!!! MY QUESTION IS IN YOUR EXPIRIENCE IS A GOOD IDEA TO COMBINE ON RAMP PROGRAM WITH AN APFT TRAING PROGRAM? I NEED TO LOSE WEIGHT. WHICH ONE IS BETTER FOR THAT GOAL?
-N
ANSWER
Hi N,
No. Don’t combine the plans.
Start with the OnRamp Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=129)
Weight Loss? My programming is focused on performance, not weight loss – I haven’t designed a weight-loss focused training plan.
It’s important to note that 80% of bodyfat is diet related. You can’t outwork a shitty diet.
See here for our nutritional guidelines: http://militaryathlete.com/subpage_details.php?subpage_ID=1906&page_ID=34
– Rob
QUESTION
Dear Rob and Military Athlete Staff,
I recently finished up the Big 24 Strength Plan and it was dead on. I made substantial gains in all the lifts involved, and the weighted calisthenics always challenged me. I doubled up the Big 24 with the Core Strength 1 plan and the two really seemed to work well with each other. I have done the Core Strength plan twice now and have always enjoyed it. Each time I complete it, I can definitely feel the strength carry over to everything else that I do.
I am currently heading into the second week of the 369 plan, and I’m finding it to be a real smoker. Its reminded me how much my work capacity has taken a hit in the last few months. Its turning out to be exactly what I need. I would also like to state, that the transition from Big 24 into 369 has been very smooth. The two programs are terrific complements to each other.
I do have some questions for you. After I finish the 369 I’m looking to try the Fortitude plan. I’m also thinking about running Core Strength 2 plan concurrently with Fortitude. Do you think this will be too much, or should I skip the programed core work in Fortitude to purely focus on Core Strength 2? Also whats your recommendation for rest between plans? is it something you guys just play by ear or do you make a point of taking a week off to recover?
Thanks for all the programing and always answering my questions,
-M
ANSWER
Thanks for the great note. Glad our stuff worked for youl.
You don’t want to double up with Fortitude (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=136). This plan is no joke in work and time commitment.
Take a rest or unload week between plans.
– Rob
QUESTION
Coach Shaul, just getting started on the 3rd week of your Monster Factory Strength plan. Have really enjoyed the programming so far. I do lots of mtn. biking (has been challenging ignoring my bike the last few weeks), lots of skiing, skinning, etc. But I really enjoy time in the gym too. What do you recommend I follow after finishing Monster Factory? And how much time do you recommend I rest-up after completing the strength program?
Thanks -P
ANSWER
Hi P –
I’d recommend the Backcountry Ski Training Plan to prepare you for winter: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=25
– Rob
QUESTION
Hi,
Which of your workout programs would be the best for the Army Best Warrior competition?
I read through each of your athlete training programs and the Best ranger program seems the best, however, I have serious concerns about having enough time daily to complete this program.
Which program would you recommend for Army Best Warrior?
Thanks,
-A
ANSWER
Hi A,
I’d recommend either the Army OCS Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=131) or the Q Course Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=130).
Both plans include dedicated APFT training, and running. The Q Course Plan has more rucking – a 12 mile ruck run assessment, and Saturday land nav efforts – so 6 day weeks.
The OCS Plan is just 5 days/week, and it’s ruck run assessment is 5 miles.
Of the two, I’d likely recommend the OCS Plan – simply because the Best Warrior Comp is much more than fitness – and you’ll need time for marksmanship, tactics and other event training/practice. I’m thinking at the event you’ll likely have a long ruck – longer than 5 miles – but hope the short, intense rucking you’ll do in this plan will prepare you well enough, and give you the time to practice the non-fitness events.
– Rob
QUESTION
Rob – I recently purchased your On-Ramp Training Plan and am excited to start it. I am 45 years old and have lost my fitness level to a marriage, kids, and job… So, I am fairly out-of-shape. I may be able to muster a mile-run (non-stop), but that’s about it.
When scaling the On-Ramp plan, do you suggest cutting the workouts in 1/2 at first or just do as much as I can?
Also, I used to shoot long-range competitions and want to get back into them. From what I hear, the new comps are adding a “physical” aspect and run-and-gun scenarios. Do you offer a program for something like that or which plan would you suggest?
Thanks,
K
ANSWER
Hi K,
Do the entire sessions for the On Ramp Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=129), but scale the loading appropriately.
Shooting comp – We have several plans which include rucking, sprinting and hill climbing. Without knowing the specific event, I’d likely recommend the Afghanistan Pre-Deployment Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=83) to cover your bases.
– Rob
QUESTION
Hey Rob,
I’m putting together a garage gym in about a month. I’m of course looking in craigslist and local facebook garage sale pages. But I’m curious as to your exp. with Bars. I have plenty of people telling me any old bar will do and then those that say I need the elite Rogue bars. What is your opinion and exp dealing with bars in your gym.
S
ANSWER
You want a bar you can do the oly lifts with – so you have to be careful not to get an old power lifting, or 24 hour fitness bar.
But you don’t need a top of the line oly bar. I’d recommend the Rogue Fitness Beater Bar ($165) or their Men’s Econ Bar ($199).
– Rob
QUESTION
Rob,
I had a basic question for someone not in the military but doing the operator sessions- any advice on the set up for the ruck runs? Backpack with plates? Need an alice pack? Running in trail shoes or boots? What do your athletes use for the runs?
Thanks so much,
Appreciate it. G
ANSWER
Hi G –
We have used, medium ALICE packs and run in trail running shoes. The ALICE pack has an external frame, and a top “radio pocket” to carry the weight – which keeps it high on your back. The problem we’ve found with other backpacks is the weight carries at the bottom of the bag – at your lower back – and you want it high.
Amazon or surplus stores have ALICE packs – we got ours for about $50. Make sure you order one which comes with a frame.
– Rob
QUESTION
Sir,
I am a promotable 1LT who is trying to go to Ranger school after the Captains Career Course. I have a long time line and will be headed to CCC in about a year. At the FA CCC the pre-ranger is run as a selection, that includes a lot of smokers and long runs. My question is, am I best off beginning the Ranger School plan now or is there a different plan or technique I should consider starting in the mean time and do that plan closer to CCC? Thank you.
V/r,
M
ANSWER
Hi M-
You could do the plan now to establish a baseline, but for sure you would want to repeat it directly before your selection/ranger school.
Another option would be to do Fortitude now (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=136), then follow it with the Ranger School Plan. Fortitude trains strength and military athlete endurance (running, rucking).
– Rob
QUESTION
Rob,
Just completed A&S for MARSOC, unfortunately I did not get selected; however I now have orders to Basic Reconnaissance Primer Course (BRPC), 5 Nov-15 Dec and Basic Reconnaissance Course 5 Jan – 26 March. As far as selection physical readiness is concerned, I am doing 12 Mile Rucks in under 3 hours, 300m Swim with cammies in 10:20, and PFT of 287. In general, my physical performance at A&S was a high standard but I can put some more work in on my swimming. The BPRC course is a program designed to prepare students for BRC…it focuses on poolwork, rucks, and conditioning and lasts 5 weeks starting 5 Nov. Up until then what do you suggest my training consists of? Personally, I feel confident in my rucking and running but feel I have lost a lot of strength at A&S…
Break,
Do you have any programming courses coming out to Camp Pendleton within the next year or so?
Respectfully,
J
ANSWER
Hi J,
I’d recommend you complete Fortitude (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=136) between now and BRPC. This plan includes solid gym-based strength, and will also maintain your running/rucking fitness.
– Rob
QUESTION
I’m interested in your backcountry ski program to get ready for the upcoming season. Can you tell me if this is a program that I could do at home with maybe a couple dumbbells/kettlebells etc or is this a program that needs to be done in a gym?
Thanks.
-A
ANSWER
Hi A,
The Dryland Ski Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=24) requires a fully equipped gym.
Another option would be our Bodyweight Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=72). This plan deploys some of the same lower body eccentric training approaches as the Dryland Plan and will transfer well to skiing.
– Rob
QUESTION
I have followed your online training programs for years. I am a climber and found out about you guys through climbing. Your training programs helped me perform the best I ever have on Rock, Ice and in the Big Mountains.
To keep this short I am interested in learning how to train athletes according to your criteria. Do you host training programs for this? When and what is the general cost?
Thanks,
S
ANSWER
Not this fall. We have a Mountain Athlete Advanced Programming Course scheduled for February.
– Rob
QUESTION
Hi Rob,
I am trying to get into the UK RAF reserves (RAF Regiment I.e infantry). I have a entrance fitness test that will include push Ups, sit Ups and the MSFT. Would the MSFT program from the Store cover other calisthenics also, and weights as well as the usual durability work typically found in your programming?
Just wondering what else is in the program, I.e. could I just use it as is or would it be meant to be supplemented with some additional stuff?
I am 46 so just very mindful of keeping strength for prehab in my programme
Thanks in advance for any guidance
-S
ANSWER
S-
Our Beep Test Training Plan does include bodyweight calesthentic and core work. It’s bodyweight focused, and doesn’t include weight training. I’d recommend you start the program, run through it once (it’s three weeks) then, depending upon your recovery, repeat it with additional work.
Here’s the link to the plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=109
– Rob
QUESTION
I completed a strength program you suggested this summer which led into me completing you big game hunting program. The hunting season started went into the back country for 20 days in which your work out made this feel almost simple on my body. Packed out a couple animals and now I am back to work and took the last 10 days off. I will be hunting 3-4 days at a time every week or every other for the next 2 months.
What should I do to keep my body and mind strong for the rest of the season? Do parts of the big game program? Something lighter?
Thank You,
-J
ANSWER
Hi J,
In general, you don’t want training to negatively affect your mountain time – so you want to be fresh and not fatigued for your hunting days.
Best would be to train 1-2 days/week in the gym, and limit your training to the strength sessions in the Big Game Hunting Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=23). These are heavy, and lower volume, and will help maintain your strength and durability for the season. You should be getting plenty of work capacity work during your actual hunting.
– Rob
QUESTION
Rob,
I just recently finished MARSOC Assessment and Selection and I was selected to continue on to Individual Training Course (ITC). I was hoping you could point me in the right direction in deciding which one of your workouts would better prepare me for ITC. I used your ruck based selection training plan to prepare for A&S and it was outstanding. I don’t know how much you know about ITC but hitting the wave tops of it its going to have a lot of swimming, finning, ruck runs,O-courses, strength tests, running, and body weight exercises. Any advice you have will be greatly appreciated. -Thank you for your time.
-C
ANSWER
Hi C,
Congrats! Glad the Ruck Plan worked for you!!
Couple options:
1) MARSOC A&S Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=89)
2) USAF CCT/PJ/CRO Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=92)
Both plans mix together bodyweight, swim, work capacity, rucking and running. The USAF Plan is a little more intense on the swimming side – so it depends upon a couple things – how strong you are a swimmer, and how much swimming you expect in ITC. If you’re a strong swimmer, and/or you swimming isn’t a primary component of ITC, go with the MARSOC plan.
– Rob
QUESTION
Hello,
I’ve been using the operator sessions for almost 3 months now and I love it!
I love how the programming is geared specifically towards military and I feel like I’m makingthe most out of my time in the gym. However I am in a field unit and sometimes I have to go out for a few days, a week or sometimes longer. What do you recommend I do when I have to miss gym time?
Thanks
-D
ANSWER
Easiest would be to use the Bodyweight Training Plan to help maintain your fitness: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96
But it also somewhat depends upon what you’re doing. If you’re putting in long days in the field rucking, ect., you are “using” the fitness gained in the gym, and I wouldn’t worry about it too much.
-D
QUESTION
Hello,
I’ve been a casual observer of your site for a while and am now interested in purchasing your APFT plan. I noticed the plan only requires a stop watch, is the plan only focusing on the running? Granted I understand for one to practice push-up and sit-ups, one only needs body weight. I’m merely being a thorough consumer.
-J
ANSWER
The plan is focused on the events in the APFT – push ups, situps and the run. You’ll do plenty of each.
If you want a more comprehensive bodyweight training plan, purchase the Bodyweight I Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96
– Rob
QUESTION
Rob,
After reading up on different SFAS training plans I have settled on military athletes ruck based packet. I am 22 years old and have not been diligent about maintaining a high level of fitness for almost 2 years. I am not out of shape in that I am over weight (6′ 2″ 195lbs) but I am worried that I may not still have the necessary muscular foundation to go straight into the workout. Do you think that I should go with another packet first or will the ruck based training packet be singularly sufficient?
Best wishes,
J
ANSWER
J-
Before making that commitment, start with the OnRamp Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=129
This will help get you up to speed, and be a good bridge to the first plan in the packet.
– Rob
QUESTION
Thank you sooooo much! Love your stuff. Question…I am an ultrarunner – 100 milers, 50 milers, 50k’s….my race season this year will be summer with training kicking up in Jan….How does Mountain Athlete recommend using their strength programs for ultrarunners during off-season? I have several of the ultra plans.
Thank you,
T
ANSWER
Hi T,
We have our runners train strength during the offseason. The goal is durability – not improved running performance.
Solid strength training will help identify and fix strength imbalances created by all your running, get you off the road for a time, and build an overall “strength buffer” for your coming season. We believe strength is the key to durability.
We built the Offseason Strength Training Plan for Endurance Athletes specifically for this purpose: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=30
– Rob
QUESTION
I have been training for years but doing crossfit and other things I never failed to follow a plan. So I finally committed to your planning and decided to a basic reprogram and take all the ego out of my lifting. I bought the rookie training program. I am deployed to Afghanistan, and just completed the onramp and today is session five of the bodyweight program. Hands down the best thing I ever could have done for myself. My current stats are 195(fully hydrated) and about 5 ft 11. I’d guesstimate roughly 16 percent body fat. My score on your strength test is currently a 3.8. My weight goal is 185 before I move into the operator ugly train-up. I am following your dietary guidelines and supplementing monohydrate. In an effort to reduce body fat would you suggest some form of fasted low intensity cardio in the mornings? Obviously I won’t sacrifice training performance during your sessions.
-C
ANSWER
Hi C,
You certainly could include some extra work – just watch for overtraining. I’m not a weight-loss focused coach, but do know that 80% of bodyfat is diet related.
Good luck.
Rob
QUESTION
Hi Rob,
I’m not in the military and feel like I don’t need to ruck as much as run. With this in mind should I pair the big 24 & run improvement plan or would I be better off with the Fortitude plan? Also my pull up numbers need improving, do you train pull up progression within the big 24 plan?
Thanks for your time.
-L
ANSWER
L-
I’d recommend Fortitude (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=136) with a modification – run on Wednesday instead of ruck-running.
No pull up progression with Big 24.
– Rob
QUESTION
Rob,
Im looking to improve my 5 mile run time for a PT test coming up. I currently run a 38-39 minute 5 mile. My goal is to drop another 2-3 minutes by next month. I was looking at your run program and figured that would be the best option but then came across the Endurance Training Cycle which aims to improve a 6 mile time, along with the added benefit of rucking and upper body strength. What are your thoughts?
Respectfully,
F
ANSWER
Hi F-
Stay focused – complete the 4-Week Run Improvement Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=104
– Rob
QUESTION
As one of the many who bought your Go Ruck Selection training plan, I was wondering what you thought the best thing is to do leading directly up to the event. The plan has us finished as of today, and the event start is exactly one week away.
side note, following your plan my pushups jumped from a struggle to hit 50 in 2minutes to now easily cruising to 70 in 2 minutes, so thank you for that.
Any advice would be great. Thanks,
J
ANSWER
Jordan –
Week 10 of the plan is designed as a taper. Repeat Week 10, but cut down the rucks to 4 miles on Monday and 3 miles on Tuesday and 400 stepups on Wednesday.
Good luck!
– Rob
QUESTION
Mr. Shaul,
I have followed your gym since last year through social media and have become quite interested in starting periodization. I am 31 with two young girls whom dictate the majority of my free time. I usually fall back on putting them in the double jogger and run because it’s the easiest to get a workout in a few times a week. I have a running background having run marathons and 25k trail races, did 2 sprint triathlons and I have skied all my life. I also was as a collegiate rower. My plan/goals are to continue running through the fall with no races planned. Ski when possible this winter with the family and a trip out west. I usually do a 25k trail race at the end of April to kick off spring. I do enjoy road and mountain biking when possible. Ultimately, where do I start. I do not belong to a gym but have a small basement gym. I have Dumbbells, 45# kettle bell, box jump, medicine ball, pull-up bar and am purchasing a barbell with plates. Thanks again for putting an amazing company together and I look forward to working with you.
-C
ANSWER
Hi C,
The best thing I can do for most of my athletes is get them stronger. Strength training is what you’re missing from your current training and would have the most impact on your durability for mountain sports.
One of our dryland ski training programs would improve a couple goals – get you stronger where it counts the most (legs/core) and get you ready for the ski season.
Couple options:
(1) Purchase and complete the Dryland Ski Pre-Season Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=24)
(2) Subscribe to the website, and follow along with the FreeSki Team training sessions starting Monday. My professional freeskiers start their 6-week, focused dryland cycle Monday.
– Rob
QUESTION
First of all I want to let you know I completed the Bodyweight I and you weren’t joking, that was killer. I’ve moved onto your RAT6 program, which I’ve done before and seen solid results with. My problem is I don’t meet your strength standards. I’m 6’1” and about 180#, and from what I’ve read you’d like to see me at around 190#. My current plan is to finish up RAT6 to close the gap between my numbers and the strength standards and then move onto Skinny Guys after. Does this sound like the best course of action for me?
Also, I have been following your diet plans and not struggling to do them, but it seems that since I have I have been losing weight. I’m eating until I’m stuffed at meals, and due to constraints where I’m located I have a hard time getting food outside of my meals that meets your guidelines. What do you think about natural peanut butter as a way to get additional calories? If not PB, what would you offer I stock up on for snacking on throughout the day in order to aid my muscle weight gain?
Thank you for all the time you put in and all the help you’ve given me in the past, you and your Lab Rats have helped improve my fitness immensely in the last two years.
-C
ANSWER
Hi C,
Your plan to move from Rat 6 to the Skinny Guys plan is solid.
You’ll need to be patient with strength and bodyweight. You’re young, and you’ll naturally be a lot stronger and thicker as you move further into your 20’s.
Peanut butter – pound it!!
– Rob
QUESTION
First off thanks for the great plans and nutrition video tips you’ve put out. I lost 26lbs following the nutrition plan and running. Now I’m thinking about getting a subscription but wanted to know if you recommend any plans for the 50 and over crowd. Just want to maintain general fitness and do a few 5k’s and maybe a 1/2 marathon next year. I retired from the Army Reserve but am still a High School teacher till I retire in 4 years so I do want to be fit enough to handle any situations like stopping a fight or God forbid an active shooter scenario.
You’re putting out great products
-R
ANSWER
Hi R,
I don’t have a plan designed specifically for older athletes, but a great place to start would be one of our strength plans. Specifically, I’d recommend Rat 6 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
– Rob
QUESTION
Rob,
I had a quick question regarding the difference the fitness domains of stamina vs. endurance. Strength is straight forward. I understand work capacity from my crossfit background and durability seems to be about flexibility/mobility and joint protection. Stamina vs. endurance are unclear to me though. Thanks.
-B
ANSWER
Hi B,
Endurance is the ability to go long in a singe, movement over ground mode – for Military Athletes, rucking, ruck running, or just running. In my programming we drill endurance two general ways – longish distance at a moderate pace, and shorter interval distance at fast pace – designed to improve the athletes speed over ground.
But mode is important – the mode should match what the athlete does in his her job/work – which is why I don’t program rowing or biking for military athletes. Some of our sport-specific training plans do include swimming – for military selections which have a swimming component (USAF CCT/PJ, USMC MARSOC A&S, etc)
Endurance has a strong cardio component – we train both the muscles/joint strength for the modes, but also the aerobic base for the mode, and the athlete’s efficiency in using fat for a fuel.
If Endurance is a 20 mile ruck (6-8 hour effort), Stamina is 8 hours of short firefight after short firefight, or a long day at a CQB Shooting school. Endurance would be a constant, but moderate, cardio demand over a extended period. Stamina would be an intense but short work capacity effort, some rest or pause, then another, rest/pause, then another, and on and on. Stamina efforts also often have more muscular demands.
Our stamina training sessions are designed to train the athletes muscles to take this volume, be able to recover from it for another stamina day the next day, and to train the athletes mental fitness and attitude toward these types of efforts.
– Rob
QUESTION
Hi Rob,
How are you? I’m the Superintendent of the EOD flight at Hickam AFB. We’re looking for a good group PT plan but can’t decide which one is optimal for us. We have a few hours available to us Monday through Friday morning. Do you have any EOD specific plans we can purchase or should we go with one of the Operator programs? We have a great in-shop gym with bumper plates, racks, rowers, GHD machines, all of the goodies really. Any help you can give me with this will be greatly appreciated.
-M
ANSWER
HI M,
369 Work Capacity would be a great place for your team to start our stuff: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=134
This plan deploys some of my most recent programming theory, and is no joke.
Enjoy the 1 Mile Ruck Run repeats and hang squat clean to sprint intervals!!
– Rob
QUESTION
Rob, just a couple quick questions…
So 1. Does an increase In forearm strength improve pull ups ?
- How much is too much calisthenics ?
Thanks for the help !
-J
ANSWER
Hi J,
Answers:
- It won’t hurt.
- When you quit gaining strength.
– R
QUESTION
Hi Rob!
I reached out to you before coming to OSUT about 18X prep. I used your on-ramp and ocs plans prior to shipping and saw great results. My APFT is at 60PU, 70SU, and 12:40 2mi. I feel good on my ruck marches, but we use minimal weight, 35lbs on back and unslung weapon in hand. Although my score seems decent, I feel ‘weak’ and have lost 20lbs (I am 5’10, weighed 180 and now weigh 160.) Our current training involves alternating days of PRT (army calesthenics) and interval sprints (8 rounds of 60s work, 120s rest) with the occasional 3mi cadence run (9min/mi pace.) Our DS has cleared us to use meal replacement/protein shakes as we transition into AIT. What would you recommend I do training wise to make sure I don’t show up at airborne unprepared?
Thank you for your insight,
B
ANSWER
Hi B,
The trick is to work around your daily PT. I’d recommend one of our strength plans to gain back some strength and mass. Go with Rat 6 Strength: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84
– Rob
QUESTION
Sir,
I am looking for a program to follow from your store. I have a few barbells with weight up to 300#, kettlebells ranging from 35# to 60# and many trails systems for trail running. I’m looking for a workout that will give me some short metcon days followed by a longer workout. I was thinking of purchase military athlete for cross fitters would this do?
-F
ANSWER
Hi F,
Military Athlete for CrossFitters is a great place to start our stuff. Here’s the link: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=63
– Rob