I'm in the last few weeks of this program, and thought I'd share it. I pulled it off another site where it was posted by that kettlebell-using PJ. As per TR's advice, I used a pair of 'issue' boots ordered off the internet, and added a pair of SOLE footbeds, though I confess that I plan to spoil myself by ordering a pair of Danners the day I perform the last walk.
Quote:
Here is a longer term train up for you. The one above, as Janus stated may be a too much as basic as it is.
Naval Special Warfare Command studied the problem in some depth and found the following to be the smartest and safest method of training for ruck marching:
Begin with 20% of your bodyweight. Stay with that weight for 2-3 weeks. Accomplish 2-3 ruck marches a week on days you are not running. The set distance is 5 miles. Every three weeks increase your weight but maintain your distance of five miles. Just like running you have to build one quality at a time. You can't run fast AND far at the same time. You get your distance down first, then you work on speed. In rucking, you get your weight bearing capacity down first for a set distance, then increase the distance, then the speed if necessary. If you push yourself properly (fast enough so talking is possible but a bit labored) you should have the spped you need at the end.
Progression is as follows:
week 1-3: 20% bodyweight x5 miles
Week 4-6: 25% x5 miles
Week 7-9: 30% x5 miles
Week 10-12: 40% x5 miles (do not exceed 40% of BW, for me at 175lbs this is 70lbs)
Week 13-14: 40% x6 miles
Week 15-16: 40% x7 miles
Week 17-18: 40% x8 miles
Week 19-20: 40% x10 miles
Week 21-22: 40% x12 miles
Week 23-24: 40% x15 miles
Use a large ALICE pack, smartwool expedition socks, and Danner Acadia boots or the old basic training boots and take care of your feet!
Notice that this is 6 months of training but it should be a solid injury free six months with plenty of time for your nervous system, bones, ligaments, tendons, and muscles to adapt properly.
Do KB work on days you do not ruck and calisthenics on the days you do ruck. Swim 1-2 times a week and pay close attention to your sleep and recovery.
Good Luck!
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I don't have time to do the
kbmodsasprog posted here (and mocked) several months ago, which seemed like the next logical step. I also rotated off this program a few times and did
'Hit the Deck' when I was being a wimp about going outside.
I'm thinking about doing 18mi@50lbs once a week as opposed to 15mi@80 three times a week while doing another program (probably 'Enter the Kettlebell'), but would appreciate some feedback with respect to maintaining my rucking.
Edit: this might also be the time to plug the website where I got my ruck and boots:
www.armygear.net It was significantly cheaper than my local army surplus, which wanted > $100 for the ruck, and the same price on the boots for sub-par eastern european crap. Your mileage may vary, as the bag I got was obviously used. I also do not yet have a copy of 'Get Selected'.