[Bechorg]

1) Do you have any sort of special stretching workout, or do you just stretch after each workout?

I am all bout lower body flexibility, so I do alot of leg swings and lunges to warm up. This will help in your stride with running and rucking. I would do 2 sets of lunges and squats before stepping off with a ruck.

For any lifting or cardio a dynamic warmup is essential, not a static stretching routine. That is for after workouts. Dynamic warmup is anything that gets your whole body warmed up, it can be anything really.Personally before every lifting session I do 4-8 minutes of machine rowing for a dynamic warmup. Also using a foam roller to work the lactic acid is really important if you are doing alot of legs.

For events like a two mile run I would do one lap of warmup, with 3 or 4x100m warmups at a good speed. The problem with most people's two milers is they start WAY too fast (for example they go 1:20 for the first 400m when their target goal is 1:30 per lap) so it is ESSENTIAL to understand what a 1:30 lap feels like. You get that by repeating over and over.

2.) Do you do any swimming?
I do swimming as sort of a cardio exercise twice a week. I think the low impact and core building qualities of it is a really good thing to have. I usually do 500m and 100mx3. Nothing serious, but that is just my personal preference. If you aspire to be on a scuba team then do more because it also helps with rucking and running.


3) Do you use a heartrate monitor, and if so, how?
I have never had experience with it because I believe that if you work hard you don't need it. Push yourself to your limits and beyond, what does it really matter? As long as you get to the level you need to be and know how to maintain it, I don't see a need.