These questions include: The Correlation Between Rucking and Squatting, How to Follow-Up Peak Bagger Training, Training Programs for Special Ops, Sprinting and Running in SFOD-D, Hypertrophy for Skinny Guys and What to Eat, Strength for College Athletes, and more…
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First of all I’d like to thank you for taking your busy time to read this. I was referred to your website to a friend at some joint military training this week. On the plane I started digging into your website and was absolutely blown away at all of the dynamic plans that you offer. I had a few questions about where exactly where I should start, so let me tell you about myself and where I’m at physically.
Fitness has always been important to me, and as a young soon to be officer I feel like there’s no better way for me to lead than on the PT field (especially to such an experienced military…of which I have very little). I average about a 294 on the APFT lacking just slightly on the run. However, that is not my overall goal because I don’t believe the APFT is he best indicator for a modern tactical athlete. I struggle with maintaining weight when I run a lot, and struggle maintaining my run when I lift a lot. I’ve tried cross fit, tried heavy lifting, tried lots of stuff. But cannot find that balance of strength-speed-endurance.
My goals are currently to attend Chemical BOLC with hopes of attending Ranger school soon after (if I’m lucky). Irregardless of my goals, I want to be the best physically I can be to set the standard for the best soldiers in the world. I am fully committed and second place will not do.
What program/session/subscription would you best recommend me?
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I’d recommend the Ranger School Training Plan (http://strongswiftdurable.
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Recently a friend sent me an article of yours about strength in D1 and D2 athletes.
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From our stuff, I’d recommend you begin with the Bodyweight Training Plan: http://
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Would it be over doing it if I use the run program with the Tacp program?
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Yes. The TACP Plan (http://strongswiftdurable.
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ATF SRT uses the FBI academy test as the annual PFT. The only difference is they count the pull ups and it’s the first event. I bought your FBI plan to use for the train up. How would you adapt this plan to someone who’s a bit banged up? I’m 40 and deal with 20 years of typical .mil/LE injuries. As we’ve discussed in the past I also usually don’t make 5 pt days in a row (thanks to ops, court, case work etc). Or is there andifferent plan I should try. Thanks again for the scaling info on the LE assessment plan. I’m going to roll from that to the fbi plan as the test is in June.
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Same programming, but add in a day of rest per week. If time gets crunched, focus on the progressions for the events you need most work on.
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This week I’m about starting the big mountain program that you recommended, but I have some doubts. I have not purchase it already. Please take a minute to read why.
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Absolutely loving the deep dive into the rucking, though I like the term movement under load a little more as it gets down to the science of it. First off, I want to volunteer as a lab rat if positions are available, I am a military athlete coach (certified during your seminar in Jackson Hole in the winter of 2011). I’m looking to attend MARSOC’s A&S this August and have been ruck training significantly in preparation. That said, I’m picking up things from the Ruck Deep Dive that I can’t wait to test out to see there effects. I’m located in Okinawa so face significant environmental challenges (and steep terrain, not as much elevation as Jackson, but nearly as much grade) that pose unique challenges to ruck training in the Pacific (read humid/hot environments). A couple observations/questions.
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Thanks for the note.
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I want to try your Big 24 again as I purchased it previously in Feb of 11 during a deployment. Are there any major differences in your newer version? Thanks.
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As we learn and improve we update the classic training programs with our most recent theory. So, I feel the latest version of Big 24 (http://strongswiftdurable.
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I’m scheduled to head to SFAS in three weeks. I’ve been utilizing your programs for a long time now and cannot thank you enough for the great advice, tips and overall programming. These past few months I’ve been primarily doing a mixture of operator sessions 5x per week in the PM, and long slow distance runs, interval runs, ruck runs and sprints in the AM (four times per week). I’ve been performing two-a-day workouts for about 4 times per week for the last few months. Typically SundayI’ll do a long slower ruck as well (2-3 hours with 65-85 lbs). I’ve also been adding about 200 pushups, 50 pull-ups and 100 sit-ups per day throughout the day in addition to everything else.
I’ve noticed some fatigue and lethargy at times from the sheer volume. But overall I think my attention to stretching, mobility work, proper nutrition and rest has allowed me to recover pretty well.
My question is how do you think I should best go about structuring training for these final three weeks? I want to ensure im fresh and properly rested/recovered before starting SFAS. But I don’t want to risk losing anything these last three weeks either. Any suggestions or advice would be greatly appreciated.
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Because you’re not doing our Ruck Based Selection Training Plan it’s hard for me to advise you. This plan has a taper built in.
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Absolutely. This program is no joke – but also a lot of fun. Enjoy.
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How are you? I’m signing up for Army OCS and I’m hoping to get to SFAS not to long after. I’m going through the National Guard and luckily my state has a SF detachment, so even if I can’t get selected I’d still like to be in that top level of shape. I recently took the SEAL PFT just to get an overall baseline of my fitness level (I would’ve done the APFT but a friend of mine had to train for it so I just did it with him) Pushups and sit ups I did 60 in two minutes, the 1.5 mile run was a ver sad 18:39. The last few years I’ve been a typical meathead pretty much running 5/3/1 and the Cube method and for conditioning pushing the prowler or in cold months doing some HIIT on a bike or skip it all together. So I’m looking for a whole new training method and came across your site and it looks awesome but I’m not sure which program to start with. I still have to finish my senior year of college so I won’t be shipping off until next spring and I’d like to make the most of the year and get in the best shape possible between now and then. Thank you so much for your time!
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QuestionWhat are your thoughts on grains like quinoa while participating in the Hypertrophy for Skinny Guys Plan?
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Don’t have a specific answer for you. No one has ever asked that before.
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Right now I’m currently an engineering student getting my degree in petroleum and mechanical engineering. I’m writing to you today because i have been an avid athlete since high school. I played Texas high school football and down there it became my life, i lived to train. Now as i have been going through school i still have a calling to serve in the military particularly the Navy. My dream has always been to get into the Special Operations for the navy. However I’m contemplating attending the Navy OCS program. but from all the Team guys i have talked with and had a chance to get to know that BUDs is insane to begin with, much less if i want to go in as an officer. basically the final consensus is that i have one shot to try and make it as an officer in the Teams.
The issue I’m having now is that I’m a pretty bug dude. Football made me a great defensive lineman but a horrible candidate. I’m currently in my third year of school and had a drastic change in my workout regiment. however I’m looking for advice or a program that can help me make it in the teams. the main areas i have trouble with in the Navy PST are the Pull-ups, Running, and at times the swimming (mainly because i have no where to test this part of the Test).
Another huge issue i have is time. Now i dedicate a large chunk of my day to train its just how i am. the problem is that come exam time sometimes my training take a backseat until its all sorted out. but i know that isn’t helpful in keeping a stead training program. another issue id like to be able to check out is my nutrition. i eat pretty well and have maintained a decent shape but tips to cut excess pounds would be amazing as it would help with the pull ups. lastly my size, from appearance i have no subconscious feelings about it, but i need to drop mass and bad, my chest puffs out like crazy i have insane thighs and overall I’m looking to drop mass but still maintain my strength as best i can.
I’m sorry i threw a lot of information your way but i feel it all needs to be out there so you can give me the best advice you can, and what programs I should look at to purchase. i will be home for the summer and so i will have a lot of time to stick to a steady regiment and make some strides here. I’ve been wanting to do this my whole life, and as college comes to an end i feel like i might serve for a while before i try to go to work. any help you can give would be amazing. I know the process won’t come easy, i know it will take sacrifice and pain, but my coach always trained me to find another gear, that when its getting bad and wanting to quit to push. I’ve always held myself at a higher standard and this is why i have this inquiry to make sure I can be the best especially if men will be looking to me.
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Start with the US NAVY PST Training Plan (http://strongswiftdurable.
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I just started the last week of your Peak Bagger Training plan and I am loving it, I am sure I will have great results with it. I still have one month to train for my first obstacle race and I was wondering what should I do after Peak Bagger plan, I know for sure Leg Blaster will be very good for all the Uphill and Downhill running I will face, I added a bit more upperbody in the plan because of the many obstacles I will face (different type of carry, rope climbing, sled dragging and climbing walls ). Should I continue to add difficulties to this plan or do you have another plan for me ? In one month, I will be racing twice a month for all the summer and I am running 4 times a week, one day being an easy run, 1day a short interval work, 1 long interval and 1 long run (2-3hrs).
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I read over your article on the five thumb points of rucking and I was wondering if you and your guys have yet discovered what correlation, if any, exists between ruck running and squatting. Simple example, my squat sucks when I ruck run a lot, but I get real fast. Right now my front squat max is 190, but I can hit 8 minute repeats on 1 mile ruck intervals for at least three miles. However, most of my peers are the opposite; they have much stronger squats but slower ruck run times. There are obviously exceptions to this, but I was just wondering if you guys had seen anything similar with your own progression. Appreciate your input, as always.
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We are interested in the issue of strength and rucking performance and have begun looking at this. Jordan, my Head Strength Coach, and Burke, one of our lab rats did our Relative Strength Test: