Introduction
In part 1 of our rucking series, we analyzed three studies which outlined that ruck performance is the greatest predictor of success at US Army Special Forces Assessment and Selection (SFAS). In part 2, we dug into several studies which demonstrated that lean body mass, fat mass, and height are the strongest predictors of rucking performance. And we also reviewed two studies which indicate that the best way to improve rucking performance is a combination of strength training and aerobic exercise. Programs which focused solely on strength training or aerobic endurance were not effective.
Now that we know that muscle mass, strength, and aerobic fitness are goals to work toward, how much should one ruck, and how should a candidate organize his training to improve ruck performance and prepare for SFAS?
Ruck heavy intervals to ruck faster
In the study, Is intensity or duration the key factor in march training?, Visser et al. (2005) evaluated the effect of a traditional method of ruck marching (long distance, moderate load) to an unconventional method of high intensity, repeated bouts of ruck marching (short distance, heavy loads). 50 male and female officers at the Royal Military Academy participated in an 8 week study which also included two training sessions per week of both aerobic endurance and resistance training. The study also separated officers into groups which rucked twice per month or weekly to evaluate the effect of training frequency. The four groups are listed below:
- Long distance, moderate load ruck weekly + strength and aerobic exercise 2x weekly
- Long distance, moderate load ruck every other week + strength and aerobic exercise 2x weekly
- Short distance, heavy load ruck repeats weekly + strength and aerobic exercise 2x weekly
- Short distance, heavy load ruck repeats every other week + strength and aerobic exercise 2x weekly
Groups 1 and 2 (duration ruck) increased the ruck weight from 20% to 32% of bodyweight for women and 25% to 40% for men. The march distance increased from 8.3KM (90 min) to 16.5KM (180 min).
Groups 3 and 4 (intensity ruck) increased the ruck weight from 35 to 55% of bodyweight for women and 45% to 67.5% for men. The march distance increased from 4.1KM (3 bouts of 15min) to 5.5KM (4 bouts of 15min)
Although all groups saw improvements in their loaded march tests. The short distance, heavy load groups were more effective than the duration groups (13.5 to 6.5%). And ruck marching once per week was more effective than ruck marching every other week (12.6% vs 7.4%).
Based on Visser’s study, candidates seeking to maximize ruck performance should consider a regimen with rucking at least twice per month and with heavy, short-distance intervals.
Rucking Program for SFAS
Rucking Progression
The rucking progression above alternates between two weeks of intensity rucks (heavy load, short distance) with one week of duration ruck (moderate weight, long distance). Over the course of 11 weeks, the weight in the intensity sessions increases and the duration and load in the duration sessions increase. Week 12 is a deload week to allow the body to recover.
The example progression above is directed towards experienced trainees and should be adjusted based on the individual’s fitness level and ability to recover.
Running Program Progression
The running progression includes two types of runs: aerobic capacity and short distance intervals. Aerobic capacity runs should be at a candidate’s zone 2 pace (below 80% of max HR) or an easy pace one could maintain indefinitely while having a conversation. Zone 2 runs will improve a candidate’s aerobic base, which is the foundation on which one builds to run fast. A big aerobic base will allow one to recover quickly between bouts, improve the body’s ability to clear lactate, burn fat stores, and prolong the need to utilize glycogen stores, which means they can be used later in an event.
Over time, candidates will see their zone 2 pace improve. As a candidate’s zone 2 pace improves from a 10min mile to an 8min mile, the effort required to maintain a 7minute mile pace will be significantly reduced and more intense running and rucking intervals sessions can be deployed as the ability to recover between sets improves.
Resistance Training Progression
To maximize rucking performance, candidates should perform a full-body strength training program to build muscle mass and strength. More details on resistance training can be found at our article, the optimal weight lifting program to prepare for SFAS.
Heavy compound movements such as back squats, deadlifts, front squats, and rows are key to developing a robust posterior chain and upper back musculature to withstand heavy ruck marches. Don’t be a 150lb shrimp who runs for days but collapses under a ruck and has the grip strength of a child. Also, remember to include shin splints prevention exercises to strengthen the anterior tibia.
Conclusion
Rucking performance is critical to success at Army Special Forces Assessment and Selection. Unlike with running, push ups, or sit-ups, where candidates can “grease the groove” or do an exercise more frequently to improve it, rucking requires a foundation of muscle mass, strength, aerobic capacity, and proficiency in the movement to improve. Remember to tackle weaknesses and strike an optimal balance across all modalities of training – strength, hypertrophy, strength endurance, and aerobic capacity.
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