Tag Archives: arm injury

Q&A 10-15-2014

QUESTION

Rob,

How do you train older military/LE Athletes? I know you are in your 40’s and I am close to 48. I have found that I don’t recover no where near like I used to and joints hurt on a lot of things, specifically shoulders on bench press. I no longer bench and pretty much do floor presses if possible. I eat clean, no drinking or smoking, and train 4-6 days a week depending on how I feel and recover. Any recommendations on what or how you do this with military athlete? I have been in and around your programming  for a while now. I need to be strong, swift, and durable 365 days a year and have to perform on demand. I still give the younger guys a run for their money and actually beat most (99%) daily. I love all your programming and have watched you evolve for years now. Do I scale your stuff or just pick and choose each week in how much I can handle and recover from? Or do I need to look at different programming?

Thank you,

-J

ANSWER

Hi J,

Here’s the quandary…. there’s no “slower” bullets for old slow guys. Or weaker criminals, or dumber terrorists.

Choose your rate, choose your fate they used to tell us in the Coast Guard. If at 48, you choose to remain operational, you’re professionally responsible to keep your fitness level at an appropriate level.

At the same time …. I’m considering dropping from the Operator Sessions myself because at 46, I’m not sure I should be doing this high impact training as often. I’ve got arthritis in my ankles and stiff knees every morning. My training age saves me, and I can still recover, but common sense tells me it’s time to pull back or train smarter based on my age. I’m looking to start programming for guys 45+ (I’ll call it 45 Strength), with me as the lab rat – and hope to move that direction this fall.

Back to you – ideally you would know when you need to be combat fit (upcoming deployment) and use intense sport-specific programming in the weeks directly before to get ready, but pull back on your day to day training while not preparing. But this doesn’t sound like your situation.

At a minimum, I’d recommend pulling back to 4 days/week – and likely avoiding the high volume work like stamina cycles. My general thoughts for 45 Strength are to focus on heavy strength (heavy loads, low volume), easy to moderate mode-specific endurance (running and rucking for military guys), sprinting, and some short multi-modal work capacity (no more than 10 minutes). I just don’t have this designed yet, but the way my ankles feel after my 5 mile run today – maybe sooner than later ….

– Rob

QUESTION

Sir,

I was recently medically retired from active service where I served in regular infantry and special operations throughout my 17 years. I was medically retired due to being blown out of a tower while calling in A-10s on attacking taliban in Afghanistan. Two surgeries later and I feel as though I am ready to get back at it. I have been accepted for a PSS Contract with Academi and need to get back into shape. Any help would be greatly appreciated.

-J

ANSWER
J-

I’d recommend you start with our OnRamp Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=129

– Rob

 

QUESTION

Rob,

 

I have been following Sofwods for about months now and am wondering how your training differs or is similar. I am going into the military next May and am looking for the most beneficial program that will allow me to lead from the front. Any input from you would be greatly beneficial. Thanks for your time.

Sincerely,

D

ANSWER

Hi D –

 

I’m sorry, but I’m not familiar with Sofwods and can’t describe the differences. One thing in general about our programming is it’s not random. The daily Operator Sessions you can subscribe to on the website, or any of our training plans are purposely designed and programmed.

 

If you want to try our stuff, and know your way around a weightroom, a great place to start is with one of our strength plans. I’d recommend 357 Strength (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=69).

 

If you aren’t confident in a weightroom, or don’t have access, our Bodyweight Training Plan is no joke: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96

 

Finally, if you’re interested in subscribing, we have a week of sessions here: http://mtntactical.com/military-athlete/sample-operator-sessions/

 

– Rob

 

QUESTION

 

Rob,

 

Wanted to shoot over the results of my Alaska Dall Sheep hunt…. took a nice mature ram on Day 7 of the hunt. Spent 2 1/2 days in the tent due to weather, but once it cleared we were able to cut-and-turn pretty good and covered a lot of territory. I worked on the Afghan program through the summer and was well prepared mentally & physically for dealing with 9″ of snow and the steep inclines. My endurance was great, calves strong and didn’t have any muscle soreness that was beyond recovery from a night of rest.

Packing the ram off the mountain was by far the hardest part of the hunt – that step downhill hike with heavy packs was a bear, but all of the Leg Blasters paid off as my stabilizer muscles were up to the task.

– What other exercises are there to improve performance on rucking downhill with loaded weight???

 

I’m now trying to figure out what to work on next… maybe your kettle-bell program or something general for keeping my ‘chassis’ strong. You have any recommendations for something that would be “fun” to work on to maintain general strength? As you can see from the photo – I’m a bigger guy – I dropped 15lbs for this hunt with your program and changing my eating habits (and I think staying away from lifting weights helped drop overall muscle mass). I am particularly interested in a program for boosting my metabolism.

Thoughts?

 

Thanks,

B

 

ANSWER

Hi B,

Congrats!! Awesome Ram!

 

Answers:

 

Downhill Hiking? What kills you here is eccentric strength. You did Leg Blasters for the Afghan PreDeployment Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=83). A more intense eccentric strength training exercise is the Quadzilla Complex (http://mtntactical.com/exercises/mnt2705-quadzilla-complex/) – kinda like a leg blaster holding dumbells….

 

Next Plan? I’d recommend you try one of our strength plans – specifically 357 Strength (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=69). This plan is strength-exclusive, it also includes some great work capacity efforts and core strength training.

 

– Rob

 

QUESTION

Hi there,

 

I am currently in the application process for the AF, and a PJ/CCT hopeful. At 35, I’m getting into things a little later in life than most, however it is something I have wanted to pursue for well over a decade. The AF just opened their enlisted age from 27 to 39 a couple months ago so I jumped on it ASAP. I have been doing crossfit for the past 2 years, with great overall results and broad strength and skill increases. I know I need to hammer endurance and muscular endurance for the PAST, selection, and training in general. So I seek your opinion: My recruiter put me on a specific program one of their PJ’s created to prepare potential PJ/CCT candidates, which can be seen here: http://www.airforce.com/special-operations/docs/SORL_DEP_Workout_Phase_1_and_2.pdf

 

I am currently in week 3. I come from a competitive swimming background, so the swimming isn’t SUPER challenging, but I add 25m underwater, and CCS in lieu of freestyle half the time to make sure I’m getting the most out of it. The run is where I need the most work. My pull-ups, pushups, and sit-ups are very solid (20+ strict, 80-90+ 2 min., 80-90+ 2 min…) I have been doing all the PT sections with a 20lb. weight vest to push the threshold a bit as well. I also add a 5×3 strict press, squat, and cleans in every week to keep up/work on overall strength. I do have limited time, and considered Stew Smith’s AFSOC program as well as SEALfit, but it’s nearly impossible for me to do so many 2-a-days per week, or 2-3+ hours of straight workout with my work schedule…

 

I would love to know what you think the potentially best methods of training for this pipeline are. This is something I AM going to accomplish, a goal I have committed to pursuing and more importantly, attaining. I know you have a specific program geared toward almost every SOF unit out there, so it’s hard to know the differences without seeing anything, but I have heard and read great things about them. But maybe I am on a good path with this course already…?? Your opinion is highly appreciated, thanks in advance.

 

Best,

M

 

ANSWER

Hi M-

 

I can’t speak to other selection prep programs out there. From our stuff, I’d recommend the USAF CCT/PJ/CRO Training Plan (http://mtntactical.com/shop/usaf-cctpjcro-selection-training-plan/).

 

This plan is full on, and does include some two-a-days and weekend mini events – so it will take commitment. You’ll train like a pro athlete.

 

I know you mentioned time issues above now – and I can’t help you with that. The reason I recommend this plan is it will be a solid gut check for you – and set a bench mark to make sure your ladder is up against the right wall. You are 35, and don’t want to enlist in the AF and end up sitting behind a desk for 4 years.

 

Good luck.

– Rob

 

QUESTION

Rob,

 

I have an athlete who is training for his initial tryout to attend Selection. His tryout is 3 days and is slated for Dec. 15th.  He is currently running, lifting, and swimming, but I cannot tell you specifically what his daily/weekly routine is thus far. He does have a solid background of training though.

 

Would you have some recommendations on which of your plans he could utilize leading up to his 3 day tryout on the 15th?

 

If selected after the tryout to attend Selection, he already plans to begin your Ruck Based Selection Program accordingly once he is given a firm date.

 

Thanks ahead of time for any help you can provide.

-G

 

ANSWER
Hi G-

 

A little hard to say without knowing the details of the selection events. Likely I’d recommend the Ruck Plan but cutting back on some of the rucking. He could then take a break after tryouts, and re-do the plan going into SFAS.

 

– Rob

 

QUESTION

Coach Rob,

 

Two weeks into the “Bodyweight Training Program”, and you’re right it is pretty tough. We do most of the workouts on the beach except Thursday since the 200m workout with the burpees are perfect for the track. Also, for the pull ups we found them pretty easy and now do 6 reps for the first 5 rounds, followed immediately by 5 reps for 5 rounds. After this workout we weren’t sure whether to go right into bodyweight II or do the bodyweight I again, except this time with a 20lb weight vest. I was hoping to get your advice on this. The end goal of all this training is again to go to BUD/s in about two years as an officer (and therefore need to by physically dominant as a leader). We also already purchased your BUD/s training plan and were going to do a test run of it sometime in the next couple months. Thanks for your continual help!

 

Very Respectfully,

S

 

ANSWER

Hi S-

 

You should move away from bodyweight training and move into the weightroom with a strength plan. Free weight based strength training will increase your durability in a way bodyweight work can’t. You could repeat Big 24, or try 357 Strength: http://mtntactical.com/shop/357-strength/

 

– Rob

 

QUESTION

Hey Rob,

 

First off thanks for all you do. A few years back you gave me a copy of the Afghan Train up plan before my unit deployed to Afghanistan and it was awesome.

 

Fast forward a few years and I find myself in a position I promised I’d never be in after getting out…overweight and out of shape. Time to change that. I’d be grateful if you can point me in the right direction as to which plan to start with.

 

I’m trying to decide between the On Ramp and Bodyweight One. Here’s a little bit of background on me. I’m about 5’10 and 230…probably should be around 190. Former infantry officer, been to Ranger school. Athlete all my life to include some time in college football.

 

I work a sedentary job (software engineer) and have been working and going to school the last few years. I haven’t been completely sedentary since I got out, but I’d say that on a good week I manage 2-3 days of training but that over the past few years it has probably averaged out to about a workout a week. Mostly strength training or kettlebell-based CrossFit-style metcons.  Strength’s not an issue, I’m close to the strongest guy in gym in powerlifts and O-lifts without really trying but I don’t have much of an “engine” work capacity wise and am an abysmal runner, so I want to get better at both of those.

 

My primary goals are to lean out and increase my general level of fitness across the base of the fitness mountain. I also wouldn’t mind doing a little rucking since I think it’s a useful skill to have as a human, but no ruck-based selection events are in my future anymore.

 

Sorry for rambling. My question is whether with my relatively low training base I should start with Bodyweight I or the On Ramp (or another one that you recommend).

 

Thanks again for all you do for the military community.

-R

 

ANSWER
Hi R-

 

I’d recommend the OnRamp Plan: http://mtntactical.com/shop/on-ramp-training-plan/

 

Also – 80% of bodyfat is diet related. You can’t outwork a shitty diet. Here are my nutritional guidelines: http://militaryathlete.com/subpage_details.php?subpage_ID=1906&page_ID=34

 

– Rob

 

QUESTION

Rob,

I’ve been using military athlete for almost 3 years. Your programming has been great for me and the guys I work with and has helped a few people through some pretty critical “job interviews.” One thing we all have to add in on our own is swimming. Any chance of throwing in a weekly or bi weekly pool work out with finning and body weight cals mixed in? Probably a long shot with all of the expansion you guys are going through just thought I’d throw it out there. Thanks again.

 

P

 

ANSWER

Hi P,

That would be hard for me to do simply because I’m not sure I could lab rat frequent sessions like that. We do have a Swim Improvement Plan (http://mtntactical.com/shop/swim-improvement-plan/), but it doesn’t include multi-modal work.

 

I’m sorry.

 

– Rob

 

QUESTION

Rob,

 

My name is Mike and Im a Firefighter in VA. Living here in VA we have a large Naval/SEAL community and I’ve been lucky enough to befriend quite a few of them.  Like most people I’m envious and amazed at their physical prowess and conditioning.  Im 30 years old 6ft tall and about 30-40lbs overweight.  I try to stick to a 3x a week routine of cardio and weight training but I have trouble keeping my motivation and sticking to a good training routine.

 

Im very interested in your training and would like to purchase one of your programs with the goal being to add strength and conditioning to increase my performance at work and in life in general.  Can your routines be modified for current strength and cardio levels, in the past when starting a new routine I tend to start very aggressively and become so sore that I get disheartened and end up giving up rather quickly into the program.

 

Which one of your programs would you recommend for a good basis of increased strength and cardio with the end goal of moving on to more difficult routines you offer once i have that solid foundation?

 

Thank you,

M

 

ANSWER

Hi M,

I’d recommend you begin with the OnRamp Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=129

 

– Rob

 

QUESTION

Hey Rob,

I bought the Goruck selection plan in May 2013.  Right after I purchased it the plan was taken down off of the site and people were being recomended the sfod delta traing plan for selection.  My question is 1, what is wrong with the plan that made you take it off of the site?  2, will the plan pr epare me for selection?  And 3, if not, how can I modify it so that it does?  Thanks Rob.

A

 

ANSWER

Hi A-

 

It’s been some time but I believe the issue was the Goruck folks had changed the selection criteria to include an initial fitness test. We took down that plan, changed it accordingly, and republished it. The plan you purchased worked for the event before the fitness test was added, and could work now, but didn’t specifically prepare you for the fitness test. Here’s the link to the most recent plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=116

 

– Rob

 

QUESTION

Hi Rob,

 

I recently signed an 18x contract for the United States Army. I recently finished my third cycle through Mark Divine’s 8 Weeks To Sealfit and had really ramped up my running and rucking in addition to that program because I thought my ship date was going to be much earlier (mid November). My overall fitness level is excellent but now I am planning to scale everything back a little since my ship date has been pushed so far into the future. Basically my question is would you recommend subscribing to the operator workouts for more of a base fitness routine for the next couple of months and then switch to the ruck-based training program 8 weeks out from my ship date, or would it be more beneficial to piece meal the last five months or so of the ruck-based training packet together to start working on a more specific training program catered to preparing a candidate for the rigors of selection since my base fitness level is currently high? Thanks in advance for your time.

 

Regards,

M

 

ANSWER

Hi M

 

Couple things to consider – (1) You want to be ready for the specific demands of selection; (2) You don’t want to overtrain before you get there.

 

Right now you need to consider (2). The Ruck Based Selection Plan is intense and focused – you can’t do it much more than 8 weeks without overtraining issues coming up. We want you to go into selection fit and healthy, not broken down.

 

Couple options – if you have the Ruck Based Selection Training Packet, go back and start with Rat 6 + the Ruck Improvement plan and continue forward with the plans from there.

 

If you don’t have the packet, subscribe to the Operator Sessions and start with the 7.28.14 cycle – moving forward from there. Then 8 weeks out, complete the Ruck Based Selection Training Plan.

 

– Rob

 

QUESTION

 

Rob,

I am having a difficult time choosing a plan to follow. Right now I am in the application process for Navy EOD. If I’m selected I could start dive school within a few months. I am an officer, and I know dive school for Os is different than for Es. I have a few friends who are in various stages of the pipeline who have given me some advice, but I would really like a plan to follow. I don’t know if I should do the BUD/S program or the USAF CCT/PJ/CRO plan. Here is some of my numbers:

 

Height: 66 inches

Weight: 145 lbs

1.5 mile run: 8:30

500 yd swim: 9:20

2:00 push: 120

2:00 sit: 110

Pull: 26

4 mile sand run: 27:20

2NM ocean swim with fins: 74:20

1RM bench: 235

1RM front squat: 245

1RM strict press: 150

1RM deadlift: 325

 

I believe my swimming is my weakest point right now.

Any advice you have would be greatly appreciated!

Z

 

ANSWER

Hi Z –

 

I don’t have a plan specifically for Dive School – but I suspect the rucking in the USAF CCT/PJ/CRO training plan isn’t needed, so from our stuff, I’d recommend the BUD/s training plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=57).

 

This plan is 8 weeks long, is swim intensive, and would give your current training some structure and progression. It also includes general fitness, running, bodyweight work, etc.

 

If you’ve got more time than that, you may want to start with the 4-Week Swim Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=106) to really focus on your swimming. This plan has you swimming 5 days/week, and can be done in conjunction with strength training or another plan if you do two-a-days (swim in the AM, lift/run/cals in the PM).

 

– Rob

 

QUESTION

Rob,

 

I’m looking to attend Ranger School in April 2014.

 

What training plans would you recommend I complete before attending given the amount of time I have before my course? I figure I’ll do your 7 week Ranger Program about 8 weeks out, but I want to know what I should do from now until then given the time I have.

Thanks!

-J

 

ANSWER

Hi J –

 

Best would be to subscribe to the Operator Sessions and begin with the 7.28.14 training session.

 

If you’re hesitant to subscribe, start with some solid strength training. Strength will build your durability for Ranger School. From our stuff I’d recommend the Rat 6 Strength Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=84) in isolation for 4 weeks. Then, the last 4 weeks of the plan, double up with the Ruck Improvement Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=110).

 

– Rob

 

QUESTION

I’ll keep it short,

 

I was considering your Heavy training plan, and wanted to know if there was a sample from it or another GORUCK plan I could see to get a better idea of what you programmed into it?

 

–B

 

ANSWER

Hi B-

Here is a Saturday mini-event halfway into the plan: – Rob

 

SESSION 16

Obj: 6 hour Event

 

(1) 8 Rounds

10x Lunges

10x Push-ups

10x Toes to Sky

10x Burpees

 

(2) Ruck 5 miles in 1:15 min. – soak

ruck in water before beginning.

Rest 15 min.

 

(3) 10 Rounds wearing Ruck Sack

on front of your body

10x Squats

50 ft. Crab Walk

10x Flutter Kicks (each leg)

50 ft. Crab Walk

 

(4) Ruck 5 miles in 1:15.

Rest 15 min.

 

(5) 25 Rounds

4x Push Press w/ Ruck

4x Lunges w/ Ruck

 

(6) Ruck 4 miles in 1 hour.

 

(7) 10-9-8-7-6-5-4-3-2-1

Ruck Sack Clean and Squat

Jingle Jangles (each length is 1x –

don’t touch line) – no ruck

Mountain Climbers – no ruck

 

QUESTION

Rob,

Can’t say thanks enough for your work. I’ve used your programming for a couple of years now, through Ranger School and a deployment. I’m currently on week 7 of your Ruck Based Selection program and I’ve seen fantastic results.  I’ll be returning from selection in mid November and I’m interested in the 17-18 Jan programming course you’re putting on. I also have a buddy at Ft Carson that is interested well. A couple of questions we have are 1) is their a military rate for the course. 2) What’s the average class size and what’s the max. 3) How fast do those seats normally fill up? I won’t be able to register until late November/early December and neither will he. Any info will be much appreciated.  Thanks again.

-Joe

 

ANSWER

Hi Joe –

 

Answers:

1) No.

2) 8, 20.

3) Depends upon the course – you should be good to register in November.

-Rob

 

QUESTION

I purchased the on ramp program. I have a question about the running?  I am very out of shape and over weight. How should I approach the runs. Run walk til completion. Or any other suggestions. I walk 2 miles occasionally at about 3.5 mph pace. But haven’t ran distances in years. Done some crossfit 5-6 months ago. Any help would be greatly appreciated.

-D

 

ANSWER

Hi D-

 

Walk/run as required to finish the distance. Get it done.

 

– Rob

QUESTION

Hey Rob-

 

I’ve been reading through your site and it looks like you’ve got some solid training plans available for tactical athletes. My question is: I’m a sophomore at the US Naval Academy and will be taking the SEAL screener in about a year from now. If you aren’t familiar, the screener is a 24-36 hour evolution consisting of nonstop rucking, ruck running, running with “boats on heads”,  cold water immersion, swimming and drown-proofing, miscellaneous “beat-down” PT, etc. The beginning number of 100+ will be whittled down to 15-20 who are not injured or DOR and they will progress in the pipeline.

 

Do you have a training program which could serve to prepare me for this screener? I took a look at the page for the BUD/S plan and it doesn’t say much about rucking and ruck running which is a huge part of the screener. The majority of guys I’ve talked to who have done the screener say that the loaded running was the worst for them. Particularly relating to not being injured. More are dropped from the screener for medical reasons than quit; so durability is paramount.

 

I’m not in incredible shape right now, but I can lift  respectively and have passible run times. I’ve been working regularly with Crossfit Football but recently have transitioned to a more endurance- intensive plan. Is your BUD/S program what I’m looking for? Thanks for your time, and I appreciate any input.

 

Very Respectfully,

E

 

ANSWER

Hi E,

I don’t have anything perfect for your screener. From what I do have I’d recommend the USAF CCT/PJ/CRO Selection Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=92) – which includes swim-intensive work, running, rucking, smokers, etc.

 

This plan will likely be overkill for a 24-36-hour event, but it’s better to go in over-prepared. It’s one of the most intense plans I’ve built.

 

Good luck!

Rob

 

QUESTION

Morning Rob

I have previously purchased some of your plans (Ruck Plan, RAT 6, Strength and Honor and a few others) and was just hoping that I could grab some advice from you.

I am live in Australia and am looking at doing selection for my agencies Tactical Team.

The selection process is quite difficult with a

  •         1 day Pre-select which involve timed 5k pack march (no running) some standard tests which are quite easy then a “group training activity” which is a smoker session which goes for about 90 minutes and is horrible.
  •         4 day selection course which is very intense physically and mentally, as I imagine most selections are. The first 2 days they destroy you physically with

o   Pack marching (very quick no running timed and long ones carrying 20+kg as well as stores (last time myself and another guy carried a crate with 2 x truck batteries filled with sand for hours as well as the pack)

o   PT sessions including all types of exercises.

o   Bar work

o   Boxing/circuit

o   Runs (shorter hill sprints with longer runs as well)

o   Obstacle courses

  •         5-6 Weeks CQT.

Sorry for the war and peace, just thought it would be important to give you a small sample of what we do. I was medically taken off the last course at the end of day 2 as I struggled with maintaining the output needed and started stumbling around all over the place.

My question is, what package/training programs could you suggest that would address these requirements.  I love your concept of the combat chassis of the legs/core/lungs/heart but just want an idea which combination of programs would suggest in the lead up, knowing that it is a shorter, more intense selection.  I am also 32 (getting on a bit) and 6’4 and 102kg so I have to manage my impact and body as much as I can.

I also want to know if you have updated the ruck program from when I purchased it in 2012.

Mate it would great to hear from you, and understand that you are a busy man so any advice would be much appreciated.

Kind Regards

-D

 

ANSWER

Hi D,

The Ruck Based Selection Training Plan is what I’d recommend. You could make some modifications – no ruck running, lighter ruck weight, etc. to better meet what you expect at your selection.

 

The latest version of our plan was updated in June, 2013, but the plan you have will work. Several used your version successfully for Green Beret selection here.

 

Good luck!

– Rob

 

QUESTION

Hi Rob,

 

I have the Dryland Ski Trainig program Copyright 2010 is the one you offer any different from the one that I already have?

If it is, do you recommend that I purchase it since I have the old one?

 

Thank You

-T

 

ANSWER

Hi Tony –

The most recent version is from 2012, and I’ll do another update sometime this fall. That being said, the version you have will work fine. Save your money for after-ski beer!

– Rob

 

QUESTION

Hey Rob,

 

I am an 18X currently waiting to ship out this summer, and following the 9 month Military Athlete Selection Training Packet.

 

My question pertains to the running element of the program, as this area, specifically longer distance running, and running with higher frequency, is a weak point in my fitness level comparative to other areas.

 

Is there any room for additional running programming within the plan? I am currently beginning week four of the body weight training, so I have only begun the packet fairly recently. My only concern would be unknowingly sabotaging my progress overall by over-exerting myself or exerting myself too frequently.

 

Please let me know your thoughts and/or advice at your earliest convenience.

 

Best Regards,

T

 

ANSWER

Hi T,

You need to watch for overtraining. Give the bodyweight plan 2-3 weeks to see how your recovering from the lower body stuff, then if you like, you can add in some moderate-paced distance running, 2-4x/week.

 

– Rob

 

QUESTION

Rob,

What equipment is absolutely essential to be able to complete your Off Season Strength for Endurance Athletes? Will it require a full gym membership?

R

 

ANSWER

Hi R-

 

Yes. You need a weightroom to complete the plan. Don’t have access to one? Our Bodyweight Training Plan is no joke and will put strength on you: http://mtntactical.com/shop/bodyweight-training-program/

 

– Rob

 

QUESTION

Dear Mr. Shaul,

Congratulations on the launching of SSD and your contributions to programmed fitness training. Quick question: following the on ramp and bodyweight plans would you suggest going to either Big 24 V3 or instead go to the Fortitude program?

Thank you sir for your time and consideration.

-B

 

ANSWER

B,

Start with the pure strength of Big 24: http://mtntactical.com/shop/big-24-strength-training-program-v3/

 

– Rob

 

QUESTION

Will you guys be holding any LE programming courses in 2015?

 

T

 

ANSWER

Hi T,

I can’t say for sure right now. I just taught the first course and am still developing the theory.

 

If I do it will likely be next summer.

 

– Rob

 

QUESTION

Rob,

I have been down a few roads with your programs, SFAS prep, RS school prep, Goruck programs etc… Well now that I am 50 years old I need to asses where my training should go. I love CrossFit workouts to a point.. BUT because I am still in the National Guard as an Infantryman I need to maintain some semblance of endurance in rucking and running which for me CrossFit does not do. Granted I am not a special operator just a fit 50 year old trying to maintain.. What would you suggest I follow?

Thanks

-R

 

ANSWER

Hi R,

The Operator Sessions are simply not appropriate for guys much past 45. I’m 46, and getting beat up by them now some.

 

Sometime in the future I’ll develop a 45+ Strength program but I’m not there yet.

 

For you now I’d recommend a subscription to the SSD Sessions, then do sport-specific train up before deployment or school for your National Guard stuff.

 

Another option now is 357 Strength – which is a great plan for anyone, but can also be a good option for older guys like you and me.

 

– Rob

 

QUESTION

Afternoon Rob,

Interested in your programs. I’m not in the military.  I am a private pilot, do private security, and also do missions work out the country so I am looking to definitely increase strength and endurance. What program(s) would you recommend. It has been a while since I’ve been in the gym. 38 years old, 6’ tall and 185 lbs.

Appreciate the feedback.

Regards,

B

 

ANSWER

Hi B,

I’d recommend you begin with Fortitude (http://mtntactical.com/shop/fortitude/) which combines classic strength training and mode-specific military endurance (running, rucking.)

 

– Rob

 

QUESTION

Hi Rob –

I am currently training with Military Athlete, however, I am planning for the upcoming ski season this year.  I was hoping you could guide me to the best program for being as fit as possible for this activity.  I typically like to ski aggressively, all day.  I love to train hard and often, so if you think staying with Military Athlete is best – I can stay with it.  Can you suggest the best program for me over the next 6 months?

I love the options you provide!

All the best,

J

 

ANSWER

Hi James –

 

With the new website you have access to all our daily training programs. Under “Mountain Athlete” you’ll see FreeSki Training. Do these, starting with the 10/6/14 session.

 

This is the sport-specific dryland cycle I’m using with our professional FreeSki team.

 

– Rob

 

QUESTION

Hi Rob,

 

I’ve been doing your big mountain program for around 4 years now.  I love the combo of strength, stamina, and work capacity but I’m ready to mix it up a little.  By mixing it up I’m talking about different workouts, exercises, etc. I saw the core bodyweight and core strength 1 workouts and am asking your advice to which would best compliment the big mountain.  I’m in the gym 3 days a week, and climb, mountain bike, hiking, mountaineering two more days.  Thanks in advance!

-C

 

ANSWER

Hi C –

 

Start with the Core Bodyweight Training Plan: http://mtntactical.com/shop/core-strength-bodyweight-only/

 

– Rob

 

QUESTION

Rob, is the SFOD-D the most applicable program for attempting selection into the Australian SASR? Or would you recommend a different set of courses?

-J

 

ANSWER

Hi J-

 

No, I’d recommend the Ruck Based Selection Training Plan: http://mtntactical.com/shop/ruck-based-selection-training-plan/

 

My understanding is the SASR selection is much more multi-modal than the SFOD-D and UK SAS selections. The Ruck plan reflects this.

– Rob

 

QUESTION

Rob,

Just found out one of my Marines tore his left pectoral muscle.  I am trying to get him interested in the subject program above.  By chance would you have an example of what one of the daily workouts would consist of?

 

By the way, your 6-week strength/endurance is killing it.  I’m on week 3 and feeling much stronger on my BP, DL, & CS.  Started using the POSE method as well and my body has been feeling much better during and after the runs. Definitely recovering faster.  Finished my 7-miler last Friday in 53:29. Did the 5-mile ruck run as prescribed in 58:50.  Shave 1:30 off my last 5-mile ruck run.  I think I need to get a better ruck.  Right now I am just using a patrol pack with weighted bean bags (25 & 20 lbs).  It doesn’t sit the way I would like to.  Probably need to invest in a better pack. Anyways, appreciate all you do.  Oh, love the new website & the combined programs.  Thanks.

T

 

ANSWER

Hi T-

 

Glad your runs/rucks are improving. We have used ALICE packs for rucking and ruck running. The Medium size with the frame works best – and will only set you back about $50.

 

Below is a session from the 1-Arm Injury Training Plan (http://mtntactical.com/shop/training-program-for-athlete-suffering-arm-injury/)

 

SESSION 1

Objective: Strength

Warm Up: 4 Rounds

1x Barbell Complex with a Single Kettlebell/Dumbbell

– 8kg/15# (women) 12kg/25# (men), increase load each

round until hard but doable

3/3/3 Toe Couch Complex

Training

 

1) 6 Rounds

4x Walking Lunges – hold Kettlebell/Dumbbell in rack/

at chest position – 12kg/25#(women), 16kg/35# (men),

increase load until Hard but Doable

2x Floor Angel

 

2) 6 Rounds

5x Single Arm Kettlebell/Dumbbell Bent Over Row –

12kg/25# (women) 16kg/35# (men), increase load until

Hard But Doable

5x Single Arm Kettlebell/Dumbbell Floor Press Bench

Press – 12kg/25# (women) 16kg/35# (men), increase

load until Hard But Doable

Hip Flexor stretch

 

3) 6 Rounds

5x Single Arm Kettlebell/Dumbbell Clean and Press –

8kg/15# (women) 12kg/25# (men), increase load until

Hard But Doable, then immediately …

2x Squat Jumps – unloaded

3x Unloaded Scarecrow

 

QUESTION

Rob,

First, I started your 357 strength plan this week. I really love the lay out, flow of the workout, and mobility drills. Thank you. Now I’m looking for a plan for my Dad. He is 67. He does weights 3-4 times a week (standard old guy, YMCA type 3 sets of 8 reps crap). And he bikes 4 times a week (3×30 min stationary bike and one longer 1-4 hour ride). His bike rides are at a comfortable, aerobic intensity.

He is moving into a new house that will have a small dumbbell set, a bench, stationary bike, and a few straps/bands (he can buy vest, pull up bar, med ball, etc as necessary). I’m looking for a workout that with really increase his durability, help with muscular imbalances, add some much needed intensity, and is 45 min or under. Basically, I want to set him up to decrease the chance of injuries and keep him strong without giving him a too intense program that will smoke him and be unrealistic.  I was looking at the off season strength for endurance athletes plan and the limited equipment plans. Would those work? If they are too much what else could I consider?

 

Thanks a lot in advance for your help,

-C

 

ANSWER

HI C,

I’m not sure any of our current plans are appropriate for someone your Dad’s age. Certainly none of our limited-equipment plans are – these are all super intense. Even the bodyweight plans, I’m afraid, would be too much.

 

I’d recommend the In-Season Strength Plan for Endurance Athletes – but he’ll need a full weightroom for it.

 

I’m sorry.

 

– Rob

QUESTION

Hi Rob,

The next few months are about to become real busy for me but I still want to supplement my training in the evenings. I’ll still have mandatory morning PT, so I imagine a plan with less volume would be ideal for avoiding overtraining and for the sake of my limited time as well.

 

I’d like to start with strength. In one of your Q&As I recall you saying that the Big 24 plan is low enough volume that it could potentially be done in the evenings alongside morning PT. I notice however that the Strength and Honor plan has a very similar description as Big 24 (4 wks, str with limited weight gain, same price, etc) So my question is what are the main differences between the two plans and which would be more suitable to follow alongside mandatory morning PT (APFT work, rucks, etc).

 

I’m also considering the Busy Operator plans as well but am wondering if the shorter workouts are due to less volume or if you trimmed down other aspects of your operator sessions such as mobility and stretching for example.

Thanks.

 

ANSWER

Sir –

I’d recommend Big 24: http://mtntactical.com/shop/big-24-strength-training-program-v3/

 

The Busy Operator Plan includes work capacity efforts and higher volume – too much in addition to your morning PT.

 

– Rob

 

QUESTION

Hi Rob,

 

I had some questions regarding the training plans you offer and which would actually be beneficial or best suited for the platoon I currently have. I am just coming in as a PL for a mechanized infantry platoon located in Korea. We have limited resources to use during PT hours however, we do have makeshift items such as ammo cans, sandbags, IOTVs, tires, sledge hammer. There are gyms available but use of those would have to be if we can start to work in a second afternoon workout which right now wouldn’t happen until probably January (after the block leave period). The new company commander is a big proponent of Military Athlete, SEALFit, CrossFit, Stew Smith, etc. I’ve looked through the multitude of programs you have and have also seen a few floating around our company (bodyweight I, run improvement, ruck based selection, and APFT prep). I have also looked at the descriptions for the Rookie Training packet and longer term programs.

 

What I’m trying to get an idea/advice from is what program(s) would be best suited to put together for a 6-8 month platoon training that starts at basic development for the platoon and builds. Looking for a definite 4-5 day a week program (one day being based on rucking and/or combat related PT) but also has option to do secondary workout possibly in the afternoon based on strength and gym workouts since ultimately that is what the Company Commander wants to see happen. We want to focus on getting everyone in peak shape but also able to either deploy to combat zone if needed or attend a school such as Ranger or even Selection once they leave here.

 

Thank you,

R

 

ANSWER

Hi R-

 

Couple issues that complicate things for regular Army guys is morning PT requirements, weekly required company/battalion rucks/runs, limited equipment, new athletes not familiar with basic barbell exercises, etc.

 

In an ideal world, there would be the first 3 plans I’d recommend for you and your platoon:

 

1) Bodyweight I: http://mtntactical.com/shop/bodyweight-i-training-program/

2) Squad PT Training Plan: http://mtntactical.com/shop/squad-pt-training-cycle/

3) Military Athlete Endurance Training Cycle: http://mtntactical.com/shop/military-athlete-endurance-training-cycle/

 

In addition, I’d use the APFT Training Plan (http://mtntactical.com/shop/apft-plan/) directly before any scheduled assessments:

 

– Rob

 

QUESTION

Hey Rob,

I am looking to purchase a program but not sure which one. It will have to be scaled to taylor to my injuries (cervical C5-C7 fusion, Lumbar L4-S1 fusion and torn cartilage/ligaments in wrist and finger ). Doc said no distance running but Kelly from MobilityWod said that some short (400m) repeats should be feasible and the Doc said Ok but limited to no more than a few times a week. I am until retired a Firefighter and have a military background so I would like to grab a military program to cover strength and endurance. Any suggestions would be greatly appreciated and I can answer any Q’s you have to give me a better direction. Thanks – M

 

ANSWER

Hi Mike –

 

I’m not a doctor, and am not in your body, so I’m not sure what you can take physically. I don’t have a perfect plan for you. From what I do have, I’d recommend you start with the Bodyweight I Training Plan: http://mtntactical.com/shop/bodyweight-i-training-program/.

 

This plan is no joke. Take extra recovery days if needed.

 

– Rob

 

QUESTION

Hi Coach Shaul,

 

I currently preparing for re entry into the SFQC. I have a 2011 copy of your ruck based selection program and was wondering would this be the best for me to use in preparation of  SUT(small unit tactics training phase) and some of the hard gates which are:

 

1)APFT:minimum score 270- 90% in each event

2)5 mile run – 40 minutes or less

3)30ft Rope climb

4)12 mile ruck under 3 hours- 45lbs dry plus everything else

5) 10 hour long cross country land nav course with ruck

 

Also I just bought a subscription to your operator sessions but don’t really no where to start in terms of cycle matched towards proper prep for me? I’ ve been using your run improvement plan to work on my 5 mile time and starting to see gains in this dept. Lastly, is the 2011 copy of the ruck based selection plan the same as the version now selling on your website for $79.99?

-S

 

ANSWER

Hi S,

We’ve actually build a sport-specific training plan for the Q-Course here: http://mtntactical.com/shop/q-course-training-plan/

 

This plan is designed to be completed the 6 weeks directly before starting the course, and includes specific training for the entrance gates.

 

I’d recommend you start the Operator Sessions with the 7.28.14 Session and work forward from there until you are 6 weeks out.

 

Ruck Plan – We’re on Version 4, last updated June 2013. So the plan you have from 2011 is different. I’m likely going to be updating the Ruck plan again this fall.

 

– Rob

 

QUESTION

Hi Rob,

 

I’ve purchased some of your programs in the past and have been very please with the results. One was the 8 Week Kettle Bell Program and the other was the Wounded Leg Recovery program. In between these programs I’ve been doing crossfit both at a box and recently I set up a garage gym.

 

Now to my question. I’ve been pouring over all of your programs and I’ve come down to either the Military Athlete for Crossfitters or the Busy Operator. I like the programming of the one for crossfitters but I also don’t want to miss a workout due to time. I understand that the more you put in the more you get out,  but does the Busy Operator maintain and gain strength and work capacity?

 

Thanks  in advance,

J

 

ANSWER

Hi J,

The Busy Operator Training Plan does include strength and work capacity efforts. It’s a great plan – I’d recommend you go with it: http://mtntactical.com/shop/busy-operator-training-plan/

 

– Rob

 

QUESTION

Hi Rob,

I trained for selection with a guy who had purchased your ruck-based plan. It was an excellent program.

 

I’m now looking to use one of your programs to stay in shape and prep for the Q. I noticed that in the description of this plan it didn’t require a weight room which made me concerned it might be too “gate” / testing-oriented for the first phase. I’m not at all worried about those assessments and would like a plan that is equally balanced with the olympic lifting and strength improvement I experienced in the ruck-based program.

 

So my questions are 1. is this program actually available (given it was on the mobile site but not the desktop) and 2. is there another program (or programs) you would recommend in its place that will maintain my overall cardio / ruck / endurance fitness for the assessments but also focus on strength improvement?

 

I have approximately four months until the Q.

 

Thanks a lot in advance.

M

 

ANSWER

Hi M-

 

Here’s the link to the Q-Course Training Plan: http://mtntactical.com/shop/q-course-training-plan/

 

It is focused on the gates.

 

Based on what you want, I’d recommend Fortitude: http://mtntactical.com/shop/fortitude/, which combines gym-based strength with military-specific endurance (running, ruck running).

 

– Rob

 

QUESTION
I am considering trying out for SF.  Currently I am 5’11”, 205lbs, around a 270 APFT with a 14 minute 2 mile. Beyond that I cannot run 5 miles much faster than 8:30 pace, and my operator ugly score would not be that great as I do not practice heavy front squats nor sandbag get-ups.  What do you think would be a good starting point for me?

-M

 

ANSWER

Hi M,

I’d recommend Fortitude: http://mtntactical.com/shop/fortitude/

 

This plan combines solid strength training, and will help build your aerobic base for running and rucking and deploys my most recent evolution of Fluid Periodization.

 

– Rob