Questions include Substituting Sandbag Get-Ups in the Peakbagger Program, Plans for Spartan Race Training, Training in your 40s and Beyond, Prep for the Navy SEAL Screener, Recovering from Ranger School, Expedition Training when Short on Time, Taking Your Climbing Up a Level, and more…
Kudos
I’m a big fan of Military Mountain Athlete and SSD. I’ve used your programs to train for OEF deployments and to build my lower chassis for basic mountain mobility operations. Thank you for all you do for those of us who depend on our level of fitness for our job, mission and ultimately, for our very own lives.
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Absolutely LOVING the program. Can’t speak highly enough about it. Have found that I need some extra time for recovery, so have been taking 2 weeks per week of program listed. Also knees feeling it a bit (not a soreness but more arthritic so not trying to push thru that pain as don’t think anything gained). That said feel like making a lot of progress. Cannot thank you enough. Program is 10/10!!!!!!!!!!!!!
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Just wanted to say thanks. I was using your program to train for RASP 2. I had appendicitis early last month; however, I believe that I was in great shape and that contributed to my decreased healing time. I healed up, continued on with your program and just graduated RASP 2 last week (6 weeks after having surgery for appendicitis). I attribute my success to your programs. Thanks again.
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Thanks so much for helping me out! My experience with y’all, from your customer service to Rob’s direction with plans, has always been top notch. Good people up your way!
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Just wanted to say thank you to all of you at Military Athlete for putting out such great programming. I just field graduated from the BST STC XXV selections course. I used your program to train for it, along with a mentorship program at work that led up to the course. They do this nationwide now to send guys more prepared.
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Hey Rob! I’m a kid who wants to go in the 75th and I’m not out of shape, I’m ok with cardio. But pushups and pull ups are issues, will this help me build those up?
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I have some friends who are training for the Spartan, but they only have 60 minutes for warm up and workout. What workout plan would you suggest I have them do?
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We actually built a Spartan Sprint Race Training Plan here: http://
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I’m writing to you for assistance/advice in building a general purpose training program for an aging warrior with multiple injuries. I turn 46 years old next month and I am on a Special Forces National Guard mountain specialty detachment. I did 13 yrs active duty time, Infantry and SF, prior to going to the SFNG, so I have been under the ruck for many years (24yrs). The injuries, age and physical wear, tear are beginning to show. I have been diagnosed with severe arthritis in my left shoulder, for nine years I ignored the pain, frozen shoulder and crunching sounds until I absolutely had to see the doc. There is no cartilage at all and he has told me to stop all overhead lifting, benching. If this wasn’t bad enough, I recently tore my meniscus in the right knee. I’m going to surgery this week to fix the tear.
I’ve been a big fan of TRX/RIP suspension training as well as sandbag training/workouts. I’ve attended several certification courses in both TRX/DVRT. I’m not here to sell these products but I have found them to be ‘easier’ on my joints than traditional barbell weight training. My plan is to work around my limitations and stay on an active team for two more years. I just have to make the body last that long, yet still be able to turn on the after burners when situations call for it.
My Goal: remain physically combat effective for the next two years. Reduce risk to joints during training. Create a balanced all body workout and body maintenance workout routine.
I just purchased the post rehab leg injury plan from SSD in preparation for my post surgery recovery. I’d like to know if you could assist in building a realistic training program that takes into account my shoulder limitations and age. My knees are ok but they are also beginning to show the early signs of arthritis. I will need to do as much low impact exercise as possible. I’m trying to build a plan that makes sense that uses the pool, bike, TRX, Sandbags, and climbing wall, etc… I have access to the following:
Pool
Indoor climbing gym
DVRT sandbags
Indoor track
traditional gym
rucksack
TRX/RIP trainer
Any advice or assistance you can lend to developing a weekly workout plan with information provided would be greatly appreciated. Again, thank you for all that you do for the professional military, LEO, athlete and first responder communities!
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I just finished Fortitude. What a tremendous plan! I ended up running a PFT during Week 5, on Friday, after finishing Monday through Thursday’s sessions. I ran a 287 – 20/100/20:07. I was mightily impressed, especially given I had done a 6 mile ruck run not 48 hours prior, plus all the legwork. I’ve seen improvements across the board, able to move under weight in a way I never had been able to do before. My A&S date has been pushed back to August of ’16 more than likely – what do you recommend next? Thanks again, these cycles are the standard for anyone interested in elite, combat fitness.
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Do Valor next: http://
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I’m interested in the On-Ramp training guide. I have 7 months to prepare for the Recon Indoc and I’m not near the strength standard posted on the website. I’ve been lifting for about a year now and my body is used to the work load, I was just never serious enough to make good progress. I was wondering if this program will be good to get me to the standard?
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The OnRamp Training Plan (http://strongswiftdurable.
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In about a year and a half I will participate in a SEAL screener at the Naval Academy. Prior to this, I will have to take a PST and my scores need to be stellar. The PST and screener are only a few days apart. The screener is essentially a 24 hour beat down that involves rucking, running, calisthenics, etc. I am planning on doing your PST plan to get my scores where they should be. What program would you recommend I do to prepare for a screener? I have your BUD/s v2 program which seems solid.
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Once again you’ve set me up for success. You’ve helped me develop a more successful program at the Fitness Training Unit in Fort Sill, you gave me the tools I needed to pass SFAS, and you gave me the tools I needed to pass Ranger School. Soon I will start up your Q Course training program.I had a few questions about post ranger training.I made it through in one shot without recycling which was part skill and part luck just due to the nature of the grading and how the men perform while you are in leadership during patrols.Here are a few questions you may have an answer to.
1. How long should you let your body and mind relax after the course before getting back into the training? I graduated on April 24 and really haven’t done anything other than eat everything since 18 April. I did lose about 30lbs over the entire course and I can feel the toll and have put on about 15lbs since. Most of what I lost was muscle and I will start Q course more than likely mid June.
2. I hear rumors that it takes your body 2 years to recover from Ranger School and that your metabolism and recovery will never be the same after this course. How true do you believe this really is? I can understand if it takes your body a few months to adjust but I do not believe that it never fully recovers.I did run 3 miles today at just over an 8 minute pace, it was much harder than it usually is for me. I think now what I’ll have to start doing is focusing on my nutrition which is harder than I originally thought since I constantly feel like I’m still starving.Any knowledge you have on any of this I’d appreciate. Especially my 2nd question.
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I’m about to start my last week of the Hypertrophy program. Saw crazy gains in my size, especially my upper body, and went from 180-190. This program really had me dying at the end of every workout. I would like to follow this up with a strength program coupled with ruck improvement or with included ruck work. What do you recommend? Thanks for everything you do!
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I’d recommend Fortitude next: http://mtntactical.com/
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I’m 33 y/o, am looking to get back into alpine climbing shape for August for 2 short trips, one to do the NE Buttress of Mt Slesse (long, moderate, 5.9), and another for a few days in the Bugaboos.
I just graduated from university as a Registered Nurse, and the last 3 years of finishing school while having a baby have wreaked havoc on my fitness. In 2011, a buddy and I did the Beckey-Chouinard in the Bugaboo’s in a day, and also did a slew of semi-technical/technical peaks. I was onsighting 5.11c/d cracks/sport climbs in Squamish, redpointing 12b/c, working hard-12/low-13. Off the couch I climb 10c face, and 10a/b crack (last summer).
I have a 2 year old daughter and I spend a lot of time with her and my wife. I see that your programs expect 4-5 days/week training, 4 I could do, 5 is a bit much.
There isn’t a lot of climbing nearby (closest good crags are 2hrs away), but in June/July we will start cragging and get some multipitches in. The mountains around town are non-technical and offer world-class mountain running terrain. There is a very small climbing gym here that I am using to make my own problems, and can do anything with it I like as no one else uses it.
I’m currently using the Mountain Athlete app, and doing the General Fitness one. I’ve been taking my time with it, but am getting to the point where I can actually do the exercises without being sore the next day, and can do them as scheduled. The sample sessions from the Bodyweight Training Program looks great, and I could do it at home after work. Either that one, or something similar would be great.
I am very interested in your programming, and wonder if you could suggest something to follow to get back into shape?
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Couple options.
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My soon to be 16 year old son is a skinny (70″, 125#) sophomore who has lettered both years in xc. He also plays lacrosse. as a middie. He wants to supplement his cross country pre-conditioning this summer. I have access with my program to weights, k-bells, boxes, squat rack, bench, etc. Any thoughts on plans?Example of a week pre-season in late June would be a lot of base building with long runs of 60-90 minutes with hills and some tempo runs.Example of a week during the season in September:M: restT: hard day (hills, race pace, etc.)W: semi-easyTH: tempo runF: easy dayS: meetSu: long run @ 90 minutes
Not much to go on but that gives you an idea. He doesn’t want to add distance but does want to get stronger. During the season he loses a lot of weight going from all of the cardio and expenditure of calories.
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I’m actually a team leader in the Army and am often afforded the opportunity to personally develop plans for my squad or platoon so we can all train together. I always draw from your operator sessions for inspiration but more and more I’ve found it difficult to follow your periodization due to lack of resources on our part. So I was wondering, would you be willing to share some titles from your library that I could use to self-educate and guide myself around these obstacle?
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I’m sorry – but I can’t give plans away.
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You’r SBGU are good, upper body strength is okay, but ruck time is a little slow for a guy your size. You can run during the ruck.
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I just had a quick question about the two BUD/s plans you had on your website. I’m a junior at the US Naval Academy and recently got picked up to attend SEAL Officer Assessment and Selection out in Coronado. It’s a 4 week selection process that, from what I here, is a lot like BUD/s and hell week in terms of it’s physical aspects. If I get selected from it, I’ll earn a billet to actually attend BUD/s later on next year. I was just curious as to which plan you recommend in order to best prepare for the time I’ll be spending out there. Right now I’m about 9 weeks out from the selection, so either program would be fine logistically. I just don’t know how different they are.
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BUD/s V2:
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I’m currently using your On Ramp training program. I’ve used your APFT program to great success in the past, shaving 4 minutes off of my two mile run for a PR of 11:57. Thanks for that. I have a question though – I injured my wrists doing the front squats in the On Ramp, and I don’t know how long it’ll take to recover. I don’t have time to waste, and I’m wondering what I can do to continue to work out, but not make matters worse with my wrist. Also, don’t you think movements just as the power clean are little technical for someone just starting out?
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I noticed that your Ruck-Based Selection Training Program is set for 8 weeks out from the report date; I have 5 months until SFAS, what do you recommend for the phase prior to beginning the 8 week program? Additionally, I am 6’3″ at 170lbs, with a runner’s build. Thanks for your time, your Afghan Prep program really helped my Soldiers kick butt down-range.
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I am in the process of applying for a the Sheriff’s Department in Arizona and was wondering what training program would be recommended?
I am currently a corrections officer and on the tactical team with the department so I am decently active for the most part. For the past six months I have not been staying in shape due to trying to figure out some medical issues that they thought was caused by over training. The problem was fixed and had nothing to do with what they thought at first, but I went from weighing 180 lbs to 210 lbs in the time period. A friend recommended your website for some ideas on how to get back to were I was.
With my current position I don’t always have the opportunity to get to the gym but I also want my cardio to increase too. What would your recommendations for a program to get me to were I need to be before possibility getting to the Sheriff’s academy?
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You only lift and run one day/week during Fortitude (http://strongswiftdurable.
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I want to start this off by saying I have been doing the op sessions for years now and love them. Recently I have been curious, because i have been in and out of the field the past year and some change, and it seems like the op sessions are moving a different direction. I can’t quite specify what it it but it doesn’t seem to be the same style/quality that i am used to. I know you like the change around the plan a lot so it doesn’t become fixated on one thing. Maybe I missed an explanation but they sessions seem super/ruck run heavy and have moved away from the gym style workouts, also I cant say I am a fan of the 4 day workout weeks. Just hoping for some clarification.
Answer Our programming is continuously evolving, and one of the evolutions has been a pivot on both the military and mountain sides to more transferable endurance work. There are a couple reasons for this –
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I purchased “hypertrophy for skinny guys” and I’ve been very impressed with the program! Once I’m finished I want to continue to builld mass and strength. Do you recommend moving to a strength focus workout and then return to a mass builder? I’m trying to settle on a training cycle that bulks and improves strength.
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I’m writing for your advice on a training plan for this upcoming summer. I work as a professional ski patroller in the winter and as a wildland firefighter in the summer. I’ve been really happy with the your programming that I’ve used so far including Monster Factory, In-Season Ski Maintenance, and Bodyweight Training. I am currently on week 5 of the Wildland Fire Preseason program.During the fire season, my crew will sometimes do crew PT but we generally get 1 hour to train on our own. We have a weight room and plenty of space around. I am concerned about consistency using your programming as fire assignments are not predictable. Is there a plan or subscription that you’d recommend for me to use at the beginning of the summer when we’re mostly training and doing project work and then pick up between fire assignments later this summer?
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Good afternoon! I just graduated from Ranger School this past Friday and am looking to start up a fitness program to get back into shape. I’m sure you’re familiar with the condition of guys after they graduate Ranger School: I’ve gained some bad weight from all the food I’ve been craving (and eating…), and am overall much, much weaker than when I started School.I’m looking for a program that will help me gain my strength and endurance back, and then build on that even more. Additionally, I’d like to lose a bunch of body fat, as I’m not sitting where I want to in regards to my body fat percentage. Any recommendations would be greatly appreciated!
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Congratulations!
– 6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water. Don’t eat carbs (bread, spuds, rice) or sugar.
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I’m coming off injury in the q course and have 2 weeks before I start IUW. I need to maximize my time to improve my runs as much as possible (5 mile and 2 mile). I have the 4 weeks run improvement plan but obviously don’t have 4 weeks. What do u recommend I do to improve the most possible in this short period of time. AnswerI’d still recommend the Running Improvement Plan: http://
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Quick question on recommendations for a training plan. I am an Army officer and starting my Career Course in Oklahoma. I will be in a classroom environment for the next 5 months. We will do the usual PT in the morning, and this is nowhere near enough. I am running a Spartan sprint and super back to back in Austin in mid-May, and looking for a plan that will keep my running up and have some rucking. I would like to run a marathon somewhere soon down the road. I was looking at the Fortitude and Valor plans, and wondering which one you would recommend and if you would recommend adjusting the run distances/interval distances. Please let me know if I am going down the right road or off base completely!
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