Questions include Training for Critical Incidents and CPP, Rucking in a Garage, Programs for Trail Runners, Prep for Operator Sessions, Big Mountain Training for Urbanites, Replacement for swim training in Ruck Improvement Plan, Training for World’s Toughest Mudder, Nutrition for GoRuck, and more…
KUDOS:
*****
Your contributions are greatly appreciated & well respected. Continue to do great things & I will continue to spread the word to my fellow Marines.
*****
Question
Did your bodyweight 2 program while here in Brazil and it was no joke. I am planning on chasing a SEAL OCS contract for March FY 2016 OCS board. I will be returning from Brazil on May 5th, and will have a month at home before doing a one month NOLS mountaineering course in Alaska at the recommendation of a former SEAL Captain. Before leaving for Brazil I front squatted 315, benched 225 x 5, deadlifted 450 and cleaned 245 at 198. Now about 185 and unsure of strength but can bang out 10 HSPU. I am not particularly concerned about PST- from background in rugby I am confident I can get to 100+ pushups/sit-ups, 20 pull-ups and sub 9 minute 1.5 mile easily. Swimming/water confidence is my weakness but I am surfing and swimming every day here.
How might you structure a training week? For example if doing 357 stength I was thinking lift in the AM at the gym, boxing MT Th F Sa, swim intervals W Sa and a low intensity swim Sunday.
Answer
Fight Training – I can’t speak to the mental side, but will say that as you improve in the sport, the less physical, and the more technique driven it becomes. At some point, doing Muay Thai training will just make you better at Muay Thai.
But, again, in the train up for selection, you need to be doing our BUD/s V2 plan.
Question
Answer
I’d start our programming with the APFT Training Plan (http://strongswiftdurable.
Question
Very interested in working with a program from MA. I’m a trail runner, not ultra length half marathon – marathon currently what time allows. Also enjoy lifting weights. Not sure what you would best suggest. Was trying out some crossfit WODs but at times was difficult w my schedule and didn’t like the sprinting as I like my runs on the trail and not in the gym. Saw some possibilities. Just was wondering what you suggest. My goal is 2-3 maybe 4 XS in the gym w the remainder on the trail. Thanks for the help.
Answer
Couple options:
Don’t be fooled by “bodyweight” – this is a serious strength training plan which I build to directly transfer to moving up and down elevation. It’s a more well rounded training plan which includes both focused lower/upper/core strength as well as transferable work capacity efforts and some short distance running.
Question
Good evening Sir. I purchased your Navy PST training guide because I’m in the process of getting my contract to go to BUD/S. In reading the preface, I noticed it stated that the guide was to be used for 6 weeks. I’ve studied Kinesiology in college so I have a decent understand of the body in regard to physical fitness and training, and I know that following the same regimen for a long period of time will eventually lead to plateau. I wanted to see what you would recommend I do for the multiple months I’ll be in the delayed entry program. I’ve come to love your programming as our head coach at the gym I work at is an avid fan and proponent of SSD programming so I will be purchasing the BUD/S training plan when I’m closer to shipping out. In the meantime, should I continue to use the guide for a period of multiple months or 6 weeks on and then a certain period of time off before getting back on it? Thank you for the top notch programming and the advice.
Answer
Couple options:
2) We are in the process of building a BUD/s Training Packet which will include 8 training plans and 36 weeks of training and finishes with the BUD/s V2 plan. It should be up on the website soon.
Question
I have done military athlete in the past, and have enjoyed it. However, certain career things have taken me away from the programming. I have been part of a LE SWAT team, so my focus has been strength, power, and short burst speed and conditioning. That said, I’m changing positions where I will be involved with many military SOF units. It may require to embed with them on many different mission profiles. So the simple answer seems to be to sign up for Operator Sessions, and go forth. That said, I need to drop some weight and improve my running. So, do you recommend simply jumping on the operator sessions, or do you think I should do a program that would assist in dropping weight and improving running? I realize I will likely lose a little strength if I do that, but some is expected. Would appreciate any advice you could provide.
Bodyweight – you know 80% of this is diet. You can’t outwork a shitty diet. Clean up your diet and let the training do the rest.
Question
I just purchased your pre season training plan for ultra running; it looks rad and I’m psyched to get started. I have a couple of questions for you:
– I am planning to buy the Ultra 50 mile plan and tweak it to prep for a 50K I am doing later this year (The Rut), but wanted to experiment with the pre season plan first… I did notice in the overview that the zones for the 50 mile plan are based on a lactate threshold test, while the pre season training plan is based on the more general formula for zones. I am wondering if you would send me your running specific lactate threshold test as I’d prefer to base zones off of that formula? I have done this for cycling and feel it is much more accurate. I can always use the Joe Friel test to figure it out for running and certainly have a good idea of my threshold based on my biking, but would really like to compare your test with others I’ve done/read about.
– I have not seen your Ultra 50 mile plan in detail yet (as I am planning to purchase a little later this year), but would guess that I would be able to change it up a bit based on my goal race with lower milage (but a lot of elevation!!), by just tailoring to my final distance (50k versus 50 miles) and build up of milage over this spring. Thinking that I’d likely just drop the length of training runs in the plan by a bit.
Answer
The lactate test we use for ultrarunners is to run 7 miles for time and record your avg HR over the last 4 miles. Keep in mind that it’s a 7 mile time trial, not a 3 mile warm-up and 4 mile time trial. Some people get that confused. Your avg HR for the last 4 miles will be your LT.
Question
I’ve been using Peakbagger for awhile now to get in shape and also just to maintain fitness where I need it. I’ve gone through a few iterations of it, increasing weight or repetitions here and there. It’s really made a good impact on my climb performance and enjoyment. So thank you for making it available.
Answer
Sorry about your knee.
10x Seated Russian Twist.
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Keep rocking out awesome training cycles! I’ve been training MA for about a year now (currently deployed) and every time I step in the gym I feel so balanced, mobile, fast, and strong. Some of the work sucks to do but its always good programming!
Answer
“Advanced”?
Think load, instead of program. Big 24 is the most simple, but if you go heavy, perhaps the hardest. Doing the last session of Big 24 is the closest I’ve come to throwing up in the gym.
Question
Living in Los Angeles I am unable to find anything like your gym to join, but am very happy to have discovered your programs! That said I’m currently training for various eastern sierra adventures above 14k’ planned for this summer such as the Mountaineers Route of Mt. Whitney. I am also planning on doing Winter Mountaineers training and a Rainier ascent in early 2016. I always like to train for the NEXT big thing theoretically making the current objective easier…so…
The Big Mountain Training Plan (http://strongswiftdurable.
QuestionFor the first time in my military career I actually have a job where I have a lot of down time, Im looking to get in the best shape strenght wise Ive ever been in. That being said I have access to nice gyms only issue is they are super crowded so I cant really jump around to much. What program would you recommend to get strong? Also I dont care if its not a military based one, whatever you think is best.
Answer
Start with Big 24: http://strongswiftdurable.
Simple, but hard.
Question
I recently had a less than successful attempt at Ranger School and was sent packing. Although I felt I had prepared myself well for RAP week, the patrolling phase took a lot out of me physically. Hopefully I will have another opportunity sometime in the next 2-4 months and want to start training now. I have some familiarity with Military Athlete (used the Operator Sessions/Sandhurst training plan as a cadet), and my question might have an obvious answer, but what do you believe is the best prep for Ranger school given the uncertain timeline?
To add another layer of difficulty, I’ll be required to attend pre-ranger program, which is two weeks long, followed by two weeks off before I attend Ranger school (that is, 2 weeks of minimal physical training at PRP, followed by two weeks where I’ll need to maintain my gains). I don’t want to make the same mistake twice and your insight would be greatly appreciated.
Answer
Chin up and good luck.
Question
I have some questions regarding two plans: The USAF PAST Training &
the 4-Week Ruck Improvement Program. My focus is on the non-water
PAST events as well as rucking.
Previous administered PAST scores (6mo ago):
9:06
16 Pull Ups
79 Sit Ups
75 Push Ups
Current PAST scores (self; 1mo ago):
9:20
10 Pull Ups
48 Sit Ups
43 Push Ups
What would be a suitable replacement for the Swim portions?
Is there any other “all-encompassing” plan you would recommend i.e.
Valor, Fortitude, etc?
Answer
What you could do is run the bodyweight exercise portions of the PAST plan and the Rucking Improvement plan concurrently.
Don’t bother with the running work in the past. Just do bodyweight stuff and ruck.
Question
I just started the Big 24 Strength Training program and I have a quick questions. Do you recommend a maximum and minimum period of rest between sets? I usually try to minimize the time I rest but I know that you should design rest in depending on your objective for the workout.
Answer
Every circuit includes a mobility exercise. At first, consider the mobility exercise your “working rest” – by the time you stretch, then add weight to the bar, then chalk up, you’re rested enough to go again.
When we do it, at first, the sessions take about 50 minutes. By the end, we’re pushing 75 minutes.
Question
I’m just writing to update you on my progress so far and to get your advice on the final push before I ship out for Air Force Basic Training and then Selection.
I have 3-4 months to complete this, and once again put my trust in Military Athlete and your excellent programming. Just tell me what to do, any plan or program, and I will do it!
Answer
To focus specifically on the PAST, complete the USAF PAST Training Plan: http://
Follow it up with the is the USAF CCT/PJ/CRO Selection training plan: http://
Question
I’m just coming back from a 2nd knee op (Army) and my physio has identified a strength imbalance between my legs (op leg at about 70% of other leg) and so I’ve been told to focus on single leg work to fix this ASAP, and my question is;
will the leg rehab program work in fixing this or should I follow it up with the single limb plan afterwards or even cycle them back and forth until both legs are equal?
Answer
It includes single leg work.
Question
I intend to start the Ranger School Training Plan, but I had a question about the equipment. Do you have a particular brand of sandbag you like to use? I’ve looked around some and seen a lot of different ones but I want to make sure whatever I get is worth the money spent and won’t tear over repeated use. If all else fails I’ll just stuff a laundry or duffel bag full of things until it’s 60 lbs. Thanks for your help.
Answer
Years ago I worked with a factory and had our own sandbags designed. We sell them on the website here: http://gear.
Question
I am signed up for the World’s Toughest Mudder. A 24hr obstacle course race. How would you structure your training with these programs? Additionally any other programs that you would add?
I have a little over six months to train.
Thank you for taking the time to help people and keep up the great work.
Answer
I’m no expert, but the touch mudder event you’re looking is really and endurance running race. Last year’s winner on the male side went 95 miles.
The 9 weeks directly before the event, start and complete the DEA FAST Selection Training Plan (http://strongswiftdurable.
Question
Sir, I have completed about a month of the operator sessions. I will be moving into the APFT v3 for 6 weeks. After that I would like to keep the stamina I have built with the basic army PT test but I still want to do strength and endurance. I am a huge fan of all the barbell movements and the sandbag get ups. So pretty much I’m asking what program will be military PT specific like sit ups push ups and still have the barbell workout and sandbag get ups?
Answer
Valor (http://mtntactical.com/shop/valor/) hits many of these areas.
Question
First of all a little bit of background. I’m a 39-year old guy who let himself go (5’8″ and currently an embarrassing 225 lbs) and is trying to get back in shape. I’m working out at home due to other obligations and have an adjustable dumbbell set with 130 lbs of plates, a pull up bar, a bench, and a ruck sack. I run three+ miles three times a week and have been doing a basic dumbbell workout three times a week. I just did a GoRuck Light last week and while my legs and cardio were great my upper body strength sucked. I’m going to be purchasing a barbell set and rack in the next couple months, along with the sandbag and filler needed for the training plan.
Thanks for setting up the great plan, I can’t wait to get started.
Answer
Bodyweight vs. Barbell Exercises – you’ve got it right. “Squats” alone means bodyweight. “Back Squats, Front Squats” etc. mean loaded.