I often get emails from soldiers and civilians who are training for Ranger or Special Forces courses on how to prepare for the Ruck Marches. Many civilians training to join the Army ask more specific questions concerning how the Ruck Marches are performed. For example here is a Ranger / SF hopeful:
I'm currently a civilian and about to join the Army and go Ranger, then HOPEFULLY to SF. So, for beginner/first timer's, do I start with about 25 lbs. in my backpack? Is that at a "normal marching" speed or borderline jogging or should I just be walking "briskly"? Finally, what do I wear? Shoes or boots? PT clothes or fatigues? And is it with or without the LBE? If so, water in the canteens? Sorry, Stew, never done it before!
Also known as “forced marches” or “humps”, these events are basically walking at a fast pace over rough terrain with a backpack at least 45 lbs in weight. When you take the ruck march test, you will also carry a weapon, wear boots, BDU (Battle Dress Uniform -- “fatigues” pants/blouse), LBE (Load Bearing Equipment -- shoulder harness with canteens with water), and a helmet.
If you break it down, you need to train the major muscle groups of the body -- legs and back. Sure your upper body (shoulders and arms) comes into play carrying the backpack and weapon, but you will get most of your exhaustion from the legs and lower back. So, training your legs in running, leg PT, and rucking will build stamina and endurance you need for any type of Army or land navigation training.
There are many ways to develop the legs and torso for the Ruck March. Here are some sample ways pulled from the Army Ranger / SF Prep Workout as well as the other Army Workouts on the StewSmith.com Fitness eBook Store
The Run and Leg PT Workout:
Repeat 4-5 times
Run 1 mile at your goal pace (6-8:00/mile) (no ruck sack)
Squats -- 30
Lunges -- 20 / leg
Calves (heel raises) -- 30 per leg
Bike and Leg PT:
Repeat 4-5 times
Bike 5:00 at increasing levels per minute on a Life Cycle type stationary bike
Squats -- 30
Lunges -- 20 / leg
Calves -- 30 per leg
Long Distance Bike / Leg Workout - good for non impact aerobic / leg conditioning
(Life Cycle Pyramid) - On a stationary bike with manual mode and levels of resistance:
Start at level 1 for 1 minute; increase resistance level by 1 level each minute until you can no longer pedal in between the 80-90 RPM zone. Typically, people will do this workout for 20-30 minutes depending on the bike they have. Some bike will max out at level 12 and some will go to at least 20 levels. Both are tough to get to the top of the pyramid levels. Once at the top, repeat all levels in reverse order and work yourself down the other side of the pyramid. Usually by the end of the pyramid, there is a puddle under you and your legs will be exhausted.
And, of course, there are long distance ruck marches for 10-20 miles with at least 45 lbs in a rucksack you must train for prior to some of the advanced Army courses. The best way to train for these to move out with a rucksack for 1-4 hours at a time combined with smart foot care.
The most important part of training (running or rucking) in boots is proper fit and blister control. Here are some tips to deal with training in boots and treating / preventing blisters:
• Break in your boots to your feet. One way to break in your boots is to take a shower with your new boots and walk around in them for about two hours. This will mold them to your feet. Polish them well with show polish to protect them from further water damage.
• Place insoles into your boots -- good arch supporting and heel cushioning inserts are thick and may require you to purchase boots that are one size larger.
• Wear two pairs of socks. Wear a tight fitting polyester pair of socks that cling to your feet underneath the thicker pair of regulation socks. This will enable your foot to have a protective layer on it and prevent blisters. It will also keep sand and dirt from rubbing your feet inside your thick sock, which is what will cause a blister – even in perfect fitting boots. I never had a blister at SEAL training doing this and we were wet and sandy all day long.
• DO NOT RUN with too much weight -- you can power walk at a fast pace but running with weight 50% - 100% of your bodyweight will damage the lower extremities (shins, knees, lower back) IF done over long periods of time. When walking, stride with short, fast steps and straighten the knee each step to relax the leg muscles briefly. When going uphill, do not go straight up; zig-zag to avoid tiring the leg muscles. Walk straight, with the weight of the body kept directly over the feet, walking flat-footed. Conversely, bend your knees when going downhill to absorb the shock of each step. Dig in the heels with each step. (from USAREC Pam 601-25)
For more information on preparing for the Special Forces Assessment Course or any course with long ruck marches and land navigation, see the Army SF Guidelines (USAREC Pam 601-25). It is a free download you can get at SFAS Course link: http://www.stewsmith.com/sfguidelines.pdf
Here is a run and ruck marching program that I use during the winter months when we drop the running mileage and add in more rucks for training. This is best performed after you have built up a base of running for at least a 5 mile run with little or no effort and absolutely NO PAIN.
* add weight as you wish but start out with 25lbs in a back pack or weight vest. If you are training for military rucks I would recommend a back pack as you need to get familiar with the load / how to carry weight in it and what works best for your body type. Typical weight gain is 5-10 lbs a week. So by week 9 you should be in the 60-80lb zone
Have fun with this type of workout. It is different and challenging and will prepare you for most Army schools. Feel free to contact me if you have any questions at stew@stewsmith.com