Question
I am a former runner who was on a marathon training plan this past season when I injured my knee and had to have surgery (cartilage graft, right knee) this past March.
I have finished my doctor ordered physical therapy and have a desire to continue to live an active lifestyle but have struggled with balancing my programming since I have been released.
I found your site pretty randomly trying to research programming, and I am curious as to the post rehab leg injury plan, and how you safely balance these factors (especially in returning to running).
Answer
In general, athletes who’ve undergone surgery are released from PT with a full range of motion, etc., but are not fit enough to return to unrestricted training.
From a durability and re-injury perspective, my theory is to train strength, first. Strength is the key to durability and confidence.
This plan (http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/) focuses on strength first, but also includes some low level plyometrics. It’s progressive – so it begins easy, and gets progressively harder as you work through it.
It doesn’t include extensive running. Mid – week, Wednesday, I prescribe a short, 1-mile run and 300x step ups. Extensive running would come after this plan.
- Rob
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Question
Two questions.
1) I am coming off recruiting duty looking to get ready for going back to the Infantry. I’ve read a lot of the weekly questions and planned out some training to get back to line shape. I completed On-ramp, then APFT improvement (due to a PT Test), currently working on Fortitude and will finish will Valor. I was then going to jump into the Operator Sessions. Once back I was going to jump into the Ranger School Training Plan to prepare for Ranger School. Is there anything else you would recommend, change or add?
2) Due to our schedules a lot of us have to train on little sleep, or at odd hours like 2300 and such. Is there a plan to test what happens with less sleep or training at different hours, from a production and strength stand point?
Answer
Your plan for Ranger School is solid.
Study idea …. most studies I’ve seen test sleep deprivation’s affect on overall performance, but not specifically training. One study we’re working on right now is the effect of recovery (which would include sleep) on training performance and overall performance. This would be a first step.
- Rob
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Question
Hey Rob,
I bought your BUD/s prep and loved it until my ship date got pushed back to next year. You recommended that I do Fortitude in order to not over train. I’m currently on week 4 of the program. I do everything as instructed and haven’t missed a workout and have substituted my Monday run for the same finless pool workouts on your BUD/s prep. I PST’d today and my PSTs have been getting much worse.
What do you recommend that I do? Thanks!
Answer
Think strategically and tactically when it comes to your PST and report date. Your training goal shouldn’t be to maintain your PST scores at the expense of all other factors. Your goal is to maximize your PST when it counts – an official assessment.
If you train for the PST constantly a couple things will eventually happen. First, you’ll plateau. Second, you’ll get bored. Third, you’ll over train.
All training is cumulative. What this means is when you leave a mode of training you’ll lose some of the fitness in that mode (PST in this example) but this doesn’t mean you’ve lost all that fitness. We’ve found that when athletes return to the mode, they get back to where they were quickly, and often extend beyond.
Fortitude isn’t designed to maximize your PST score, so I would expect there would be a decline. Just like training for the PST wouldn’t improve your rucking ability. Fortitude is designed to build your fitness and durability as a military athlete.
You’re PST performance will come back quickly when you return to that mode.
- Rob
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Question
Hi Rob,
My buddy turned me onto your “Big 24” program at the firehouse. I just finished it a few weeks ago. I have no idea where to go from here. Looks like you guys have a ton of resources and programs to follow and I don’t know what to dive into next. But I liked that program and it worked great, particularly with my work schedule and available time to be in the gym. Do you have any suggestions?
Answer
First: 357 Strength
357 Strength combines strength training with short/intense work capacity efforts. These sessions are designed to last 60 minutes. If you have less time to train, do Busy Operator I
… Then: Fire Rescue Tactical I
-Rob
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Question
Rob,
I’m looking at going to Marine Corps OCS in about a year. I was looking at the Rat 6 Strength program, and then maybe some of the Virtue series? My question is what series of training packages would you recommend, especially with OCS being so far out?
I have a question about Cleaning/Olympic Lifting. I’m not very confident in my form and I really don’t have access to a CrossFit/Olympic Lifting gym to get help from a coach either. I was wondering if you know of a way to train myself, like an app on my phone that can record and track my movement frame by frame?
How do you feel about substituting rowing for running/rucking for endurance exercise?
Lastly, what would you recommend for long event nutrition. I’m looking at doing a couple long rucks (~20-30miles) in the next 6 months. I had friends recommend different things like 1 guy told me about putting 1/2cup of brown rice, 6oz of chicken and grapes in the Ziploc bag. He said he had one every 2 hours or whenever he felt hungry. Another guy who runs marathons told me about a few different carb/energy packets that worked well. Is there anything that I should definitely get or avoid?
Answer
1) Start with the Virtue Series, then subscribe to the website and follow the Operator Sessions. 6 weeks out from OCS, cancel your subscription and complete the Marine Corps OCS Training Plan. As well, you could subscribe now – but still complete the virtue series. These plans also come with a subscription.
2) Be patient and stick with it. There are a bazillion technique resources on the net. I taught myself these, and you can too. Be patient and keep grinding.
3) As a military athlete, you won’t row anywhere. Run or ruck.
4) The energy gels and bars are proven for endurance events. We’re currently working on a study to assess if they are best for loaded movement (like rucking) but don’t have it completed yet. We suspect you need some protein as well. So start with gels/bars, and perhaps eat a protein bar or two. Everyone is different, but I will say that following the gel instructions – 1x every 45 min – will make a huge difference in performance.
- Rob
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Question
Hey Rob,
I need some training help. I’m a former crossfitter, I’ve completed an Ironman (I’m not a triathlete) I’m an avid outdoor enthusiast with skiing being at the top of the list.
I fell off the fitness horse awhile ago due to an injury and have been getting by on just my hobbies of mountain biking, hiking/climbing.
I need my strength, stamina, mobility and most important my durability back. I enjoyed Crossfit but there were elements of it I didn’t agree with. I’ve tried to get back into a regular training cycle a few times but nothing seems to stick. To help remedy this I’m building a gym in my backyard and have free weights, a couple k-bells, slam balls, med balls and boxes.
I’ve gone through your site and have even tried out some of the training plans. My problem is I don’t know where to start or what plan to go with. I would like to build a solid base and move to something of a cross between mt. Athlete and firefighter. What are your recommendations? What other equipment do you recommend.
Answer
In general, your first training priority should be to train appropriately for your profession as a Fire/Rescue Professional.
Next, one step at a time. One step at a time. Start with Humility
Humility combines assessment-based bodyweight strength training and intense, loaded, work capacity efforts. As well, it has a strong endurance component built around long distance, unloaded running and moderate distance loaded running in a 25# weight vest or individual body armor (IBA).
It’s a great place to start our stuff and kickstart your fitness and commitment.
- Rob
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Question
Hello.
I noticed you had an air force PFT training guide and a PAST guide.
I am training for TACP in the air force, I was wondering which program i should go for?
I assume the PAST guide.
My current concern is my BMI and lowering it which guide would be best?
Answer
Specifically for TACP, I’d recommend our sport-specific TACP Schoolhouse Plan.
For BMI – start with our Fat Lost Training Plan
- Rob
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Questions
Hi Rob
I am a 17 yr old Australian. I am planning on joining the army after I finish high school and attempt commando selection. I am training 8 times a week with a combination of running, swimming, strength training and muscular endurance training. However I can never seem to progress with the amount of strict push-ups that I can do, as I can currently only do 30. I am very good at other exercises yet I have always had a problem with push-ups.
What sort of training would you recommend to increase the amount of push ups I can do?
Answer
We don’t have a push-up only training plan at this time. However, beginning Jan 1, we’re going to conduct a study on the best way to improve push ups – testing 4-5 different protocols.
From our stuff now, I’d recommend the APFT Training Plan. This plan is for the US Army Physical Fitness Test, and includes our current methodology for improving push ups.
- Rob
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Question
Rob,
I am looking for a new program to develop Strength and Stamina. I recently finished the Busy Operator Sessions and wish to increase the training load. I am currently slated to go to 10th Mountain, what workouts related around strength and stamina would help to train my body to be “combat ready”? Thank you, any advice is greatly appreciated.
Answer
Next, I’d recommend Fortitude
- Rob
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Question
Hi Rob – just wondering what program you would recommend to get someone to the point where they could start a program like the BUD/s v1 or v2 programs. I’ve completed Peakbagger a few times, but I’ve taken a break from the intensity for a few months now. So, I have lost a lot of cardio fitness. Let’s assume we are starting from a sedentary base level.
Answer
In this order:
1) Humility
2) Valor
3) USAF PAST
4) Fortitude + 4 Week Swim Improvement
5) BUD/s V1
- Rob
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Question
Rob,
I completed the busy operator session and achieved gains across the board.
I was looking for a program to tackle next. I am looking for a program that will build upon strength and stamina. It’s time to get harder. I would like to tackle a program to get into combat-ready shape. What would you recommend as the next program? The only limitations I have are morning PT and I have a standard gym (No crossfit box to work with).
Answer
Do Fortitude next
- Rob
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Question
Rob,
I recently graduated from college and am enlisting. After completing your APFT improvement plan, I am at or near maxing my run and sit-ups but struggling to max pushups.
I looked through your previous questions and saw you suggested going to knees when pressed for time. When I do this, I feel as though that is a lot of missed reps, especially when doing 40%. I was planning on redoing the APFT plan and just rolling with it to see if I kept improving, but was wondering if you might have any suggestions. I enjoy the pushup workouts, I just hate all the missed reps.
Answer
Overall we’ve had great success with the methodology in the APFT plan, but every athlete is different. We are currently working on a study which analyzes and compares different push up improvement training methodologies – but won’t have the results until after the first of the year.
So …. I don’t have a perfect answer for you. I will say that the best way to improve push ups is to do push ups …. I haven’t seen a lot of transfer from bench pressing or other exercises.
Stick with the APFT plan and see if your push up numbers catch up. Do go to your knees when you fail with strict.
- Rob
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Question
Rob,
Have you guys had any luck with rucks other than alice packs? I was thinking about upgrading from my ALICE to something possibly more comfortable. Any recommendations? I like what I have but want to try a frameless or internal frame pack. My reservation with a frameless ruck is the lack of a belt. What do you think, bad idea?
Answer
We haven’t given up on building our own training ruck, we put a lot of effort into that earlier this year and ended up firing the designer. For now, ALICE is my favorite.
Most mountaineering frameless and internal frame packs come with a waist belt – so you don’t have to go without and I wouldn’t recommend it.
One pack I really like, and use for hunting as my day pack is the Eberlestock X2. In fact, I just packed out an elk using this pack (2x trips)!
- Rob
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Question
Hey Rob, I was looking to start a new program and was looking for some advice. I want to build strength like I did in Rat 6 but I don’t want to give up my running. Should I just start Rat 6 and incorporate 10 miles a week to it? Or do you recommend another program? Thanks
Answer
A couple options ….
1) Fortitude
Fortitude combines progressed, barbell-based strength training with endurance – running and ruck running. If you don’t want to ruck run (plan calls for 45#) you can run in a vest (25#) or just run unloaded for the rucking.
2) SF45
SF45 is short for “Strength and Fitness 45” and is designed for older guys like me. SF45 has a strong endurance focus, but currently these sessions are only available with a subscription. If you chose this route, do the “Beaver” cycle.
- Rob
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Question
Hello from Australia. I am an Infantry Private in the Australian Army Reserve. I have completed recruit training and i am now looking at Advanced Infantry school for 5 weeks in Febuary 2016.
I have a mostly power type sport background ie; wrestling, jiu jitsu and powerlifting. I am looking to now become a well rounded military athlete. Although only Reserve, I intend to commit far more than the minimum required.
So my question to you is what program should I be looking at to prepare for said school in late Feb 2016. I am interested in the Body weight 1+2 as I’m trying to step away from heavy lifting for now, and go back ‘to basics’. I believe most of the PT will be bodyweight exercises and plenty of ruck marching. I do not have a gym membership.
Answer
A good place to start our stuff would be the RASP I&II Training Plan.
You’ll want to skip the swimming in the plan, but the remainder, with it’s focus on bodyweight work, running and rucking, will suit your needs.
This is a 6 week plan, but deploys assessments and scales to the individual fitness of the athletes. You can repeat it back to back into your school.
- Rob
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Question
Good evening Mr. Shaul. Just curious: what version of the APFT program are you on?
Answer
We’re on Version 5
– Rob
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Question
Hey Rob-
I’m nearly finished with my updated copy of “Why We Get Fat” after your nutrition video’s recommendation. Gary lists out the “rules” and “ideas” on how to eat daily (basically ketogenic). You advocate for some fruit and a cheat day while he doesn’t. Is this to handle to higher activity level of your athletes & followers?
One strength days, what’s a typical rest period between sets? I’m used to have everything timed, so I feel “lazy” when I don’t…ha! Suggestions?
Answer
1) We’ve found it easier to stay on the diet over the long term with a cheat day. As well, over time, we’ve found we “cheat” much less on the cheat day …. going crazy with nasty carbs and sweets upsets stomachs.
2) Our strength circuits include a stretch or mobility drill which serves as “working rest” between sets. There is no set rest period for my approach, but in general I want athletes to complete the sessions in 60 minutes total. Between the stretch and adding weight to the barbell, I suspect the rest time is around 60 seconds or so.
– Rob
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Question
Hi Rob,
I’m an 18 year old senior planning on joining the military after school, probably next fall. I want to enlist with an 18x contract which would let me go into SFAS immediately after OSUT. The problem is, I’m a 6’6 275 pound football lineman who’s in terrible military shape. I’m strong, but I’m really bad at military-style high rep calisthenics and long distance running. How do you think I should set up my training over the next 8-10 months to really become a PT stud and ace the physical portion of training?
Answer
Couple options:
1) Subscribe to the website and start our programming with the Virtue Series of training plans – which are included with the subscription.
2) Purchase the Virtue Packet of training plans and complete them in order prescribed.
- Rob
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Question
Quick question, I have been doing the APFT program in the morning Hypertrophy for Skinny Guys in the afternoon with a ruck on Sunday morning before church. My focus is not on getting huge, but getting volume and reps under a barbell tryouts, Go Rucks, and selections in the last 5 months. What you would recommend next as my main focus is leg strength and overall fitness necessary for a military athlete?
Answer
I’d recommend Resilience for you now
Resilience combines strength and “chassis integrity” training in the weight room, with a long ruck each weeks, and a day of sprints.
– Rob
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Question
Rob,
I could have sworn that recently you sent out a SWAT assessment that included the devil dog obstacle course, 1.5 mile run, push-ups and sit-ups, and I believe front squats, bench press, and weighted pull-ups. I am fighting for a more realistic and comprehensive fitness test for my team right now, and actually presented a product fairly similar to your test. (strongly influenced by your “operator ugly” test as well as your SWAT selection plan.)
I searched your website for the assessment, and couldn’t find it. Am I mistaken about having seen that? Not trying to obtain your services for free, but if that’s an article you don’t mind being in the public domain I could certainly use the help furthering the cause.
Answer
Here is our SWAT/SRT Assessment
- Rob
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Question
I’m not 100% for sure but I thought y’all used to have a 40+week SEAL prep training plan. Just wondering where to find that?
Answer
We’re revising all our packets to reflect the latest evolution of our training. We should have those up soon. Here’s where I’m leaning:
In this order:
Week 1-6: Humility
Week 7: Rest
Week 8-14: Valor
Week 15: Rest
Week 16-20: USN PST
Week 21: Rest
Week 22-27: Fortitude + 4 Week Swim Improvement
Week 28: Rest
Week 29-36: BUD/s V2
- Rob
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Question
Im currently deployed and will be going to Ranger school in 5 months when I return to the States, what would be the best training program, or combination of training programs offered on your site for me to use? I see that you have a ranger school train up program on your site but it recommends starting it 7 weeks before ranger school. I would like to start preparing now with a structured training program, but still have 5 months, what would you recommend?
Answer
Here is what I’d recommend for your 5 months.
5 months = 22 weeks
Week Plan
1-6 Fortitude
7 Total Rest
8-14 Valor
15 Total Rest
16-22 Ranger School Training Plan
Good luck!
- Rob
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Question
I have my eye set on going to SFAS in Feb./Mar. I’m looking for a program to put me at a great baseline to start the ruck improvement plan 2 months before I leave. Specifically, I’m looking for something that will help build strength in the core, legs, shoulders, grip, as well as improving my power endurance and work capacity.
Can you recommend a plan that best fits me?
Answer
Hi Rob –
By my count you have just 15 weeks between now and mid-February. The 8 weeks directly before SFAS you’ll want to complete the Ruck-Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/).
Here’s what I’d specifically recommend:
Week 1-6: Fortitude– This plan combines classic gym-based barbell strength training – for durability, with military-focused endurance (running and ruck running).
Week 7: Total Rest
Week 8-15: Ruck Based Selection Training Plan: This plan trains you for the entire gamut of events you’ll face at SFAS – APFT-specific work, running, bodyweight smoke sessions, team events and rucking. The plan also includes a taper – so you can complete it directly before selection.
– Rob
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Question
Bought Fortitude and did the first workout tonight.
Came up with a couple of questions if you’ve got the time.
1. I understand it’s minimal rest time between rounds and exercises but is there supposed to be any rest between the different circuits?
2. For something such as the Craig special you say gradually increase load until 2x is hard but doable. I went to a weight where some of my reps were slow and a bit of a struggle, they were still pretty solid form but I wouldn’t say they were the cleanest reps. At that point should scale down to where it’s a smooth rep and I’m able to power through the movement explosively or are we looking for more time under load and exaggeration of movements.
Should be doing a lighter weight where I can do an explosive movement of these exercises or more weight and slower movement?
Answer
1) Not the strength circuits in Fortitude. You want to work through the circuits briskly, but not frantically. Most circuits include a stretch – which serves as your “working rest.” You’ll need to be able to make the prescribed loading …. and as we progress through cycle this is no joke. You won’t be able to “sprint” through these.
Tuesday’s part (2) is a short, intense work capacity effort which is generally a full on sprint or density training.
2) More weight and slower movement.
- Rob
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Questions
I just signed up for a monthly subscription and I’ve been looking through a lot of your programming to decide which will best prepare me for my second Spartan race (Super). Where should I start?
Thanks,
Answer
Begin with Fortitude, with a modification. Instead of ruck running with 45#, do weight vest runs @ 25#.
After Fortitude, roll into the Operator Sessions beginning at the start of the current work capacity cycle.
- Rob
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Question
Rob,
Background: 13 years Marine Corps, Marine Recon/Sniper. Just finished as a Scout Sniper Instructor at Quantico. Now with the State Department. I am a Cadre at Go RUCK, I have competed in the RECON Challenge 4 times. Had a bad parachute jump three years ago tore my labrum had surgery, left shoulder feels great. Now it appears my right shoulder is torn. I have 5 months left in State Department Training and will be competing in the the 2016 Recon Challenge, what do you recommend?
Answer
Subscribe to the website and start the Operator Sessions at the beginning of the most recent work capacity cycle.
12 weeks out from the Recon Challenge, cancel your subscription (you can cx anytime) and complete our USMC Recon Challenge Training Plan.
- Rob
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Question
Just branched Infantry and will be heading off to Infantry Basic Officer Leader Course, with follow on Training to Ranger School within the next year. I have a semester left in college plus few months of summer, how do you suggest I fill my training timeline?
I am in good rucking shape, 12 mile ruck 1hr 59min @45#, but my Upper Body needs some work.
Answer
Subscribe to the website and begin with Valor. Valor focuses on speed over ground for running and ruck running by deploying assessment-based intervals, as well as upper body, body-weight cals (push ups, pull ups), and gym-based work capacity efforts.
After Valor, drop into the Operator Sessions, beginning at the start of the most recent cycle.
In the summer, 7 weeks before IBOLC, cancel your subscription and complete the Ranger School Training Plan.
Good luck!
- Rob
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Question
Hey Rob, I was hoping that you could recommend one or some of your training plans for a 43 year old BJJ player? I am on the mat three times per week. A lot of the BB classic lifts don’t agree with me much anymore, but the BW stuff definitely does. I also own sandbags, KB’s, climbing rope, weight vests, gymnastics rings, and a sled.
Answer
A couple great options for you:
1) Sandbag/Weightvest/Dumbbell Training Plan
2) Humility– Humility combines bodyweight strength training with limited-equipment focused work capacity efforts.
– Rob
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Question
I’ll be moving down to Florida for an internship. My goal is to take advantage of the warm weather to get some serious training done to prepare for a ruck-based endeavor. I will only have access to a basic “hotel” type gym. Flat bench, dumbbells, cables, treadmills, and pool.
I know you have the “Stuck in a Motel Training Plan” and I intend on utilizing that. However, I wanted to know, will the Limited Equipment Training Packet be a good plan to follow to prepare for the Ruck-Based Selection Plan?
Thanks for your help!
Answer
Yes, for the most part, the Limited Equipment Packet would be good preparation. What it’s currently missing is some focused rucking. I’d also recommend cycling through the 4-Week Rucking Improvement Training Plan
- Rob
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Question
Hi Rob,
Thanks for recommending the Peak Bagging program for my recently completed Grand Canyon Rim to Rim to Rim (R2R2R) trail run. I may have cursed you during all those step-up sessions in the gym but I was singing your praises on my final ascent to the South Rim via the Bright Angle trail. I have my eye on the Moab Red Hot 55k in mid-February; about 13 weeks from now. The course is about 60% jeep road, 40% slick rock, total ascent is 4320 ft and 4787 ft descent, with the highest altitude at 5725 ft and lowest at 4015 ft. My question is should I get back up on that Peak Bagging pony to prepare for this race, or do the Preseason Ultra, or perhaps the 50 Mile Ultra training program … or?
Answer
50 mile Ultra, and trail run if possible for many of the sessions/distances – to get the vertical.
– Rob