Fitness

Rucking Tips, Hitting the Hills and Getting the Fit Right

We’ve been getting more messages and questions about rucking and as a result, I have got out on the trail with a 45-pound rucksack myself a lot more than usual which has been fun.

We’ve posted some tips based on our experience that we feel will be of good value to you. I don’t claim to know it all, but after many years in SF, these tips and techniques worked for me and hopefully, they’ll work for you as well.

Your weight should be packed up high between the shoulder blades. If your ruck has radio pouch up high, that is where the sandbag or weight plates belongs. I prefer sandbags because it will mold to your pack and back and doesn’t have any sharp edges that can rub you on a ruck.

On this particular practical exercise I used the waist strap on my rucksack, that way, the weight rides on your hips and you can loosen your shoulder straps a tad so that the weight isn’t all on them.

While saying that, I got some emails about using bricks…yes, of course, you can use them, and for the purposes of my last few rucks, I put a load of bricks in my ruck that should get you up to weight. Most of the bricks in ruck weighed between 5-6 pounds so they do take up quite a bit of room.

We covered boots in a couple of our earlier articles. I have several pairs that I take on hikes depending upon the conditions. For the purposes of this practical exercise, I wore my heavier duty Merrell Sawtooth boots. This course has quite a few rocks and rocky outcrops at the top and bottom of the loop so those boots are a perfect fit.

Part of the trail I used goes near or next to a road that is heavily traveled, especially on the weekend. A word to the wise, walk facing traffic, it is much safer and if you’re carrying a green rucksack next to a wooded area, a driver may not see you. Be safe.

The closed loop trail in “Purgatory” gives plenty of varied terrain so it was up and down some steep hills. I took my SFAS Cadre walking stick (The staff of Ra) on the course. But unlike Mr. Jones’ medallion, mine has a large snapping turtle skull attached. It makes for good conversation on the trail.

It does help with your balance, takes a bit of stress off your knees and hips on the upside of slopes as well as crossing scree. If you take a break to enjoy the view, (not recommended for Selection candidates) it will serve as a leaning post. And last but not least, it makes a heckuva deterrent for that one angry dog that seems to always show up when you are in the middle of the woods.

I’ve had this one for a long time, and I fashioned a 40mm practice grenade cap on the bottom to keep it from wearing out. However, it did get stuck between two rocks at the very end of the trail and I had to back over a boulder to retrieve it. And you can see it on the video. So much for being cool…

Again when it comes to increasing speed, I don’t recommend that you run with a rucksack on your back while in training. It puts way too much stress on your knees. There will be times on steep downhill, you can pick up a shuffle for a few steps but as for running a distance with a rucksack while prepping for selection…DON’T.

From our last article on rucking, “They’ll be times in your selection course or the qualification course that you’ll have to make up time or want to pick your pace, especially on the downhill slopes. At those times, you’re going to have to do what you must,” Learn to increase your speed without running. Running with a ruck will hurt your knees and back…take it from the guy with two arthritic knees and an arthritic back to boot.

Lengthen out your stride and generate power with your legs and your speed will come naturally without resorting to running. But in the course…do what you must, to pass.

The standard is a 15-minute mile pace to pass the courses, you should be aiming to go lower than that. Our pace was a bit slower due to the rocky terrain out there and the steeper hills, many of which you won’t find during the selection courses in the US.

Water and hydration are very important as we keep harping on in every piece. On this morning, it was cool to start, but by the time we were beginning our third loop on the trail, it had warmed up significantly and right after the final video segment, I peeled off my light jacket and was pretty sweaty. I drank quite a bit on the trail, more than I thought by the time I was done. Stay hydrated and stay the course.

One questioner asked if you can incorporate rucking with land navigation practice…Absolutely! In your training for selection, getting used to rucking where ever you go is great practice. It will build up your endurance while getting you used to carrying your ruck everywhere.

If anyone else has any questions, feel free to send them along to [email protected] or at my Twitter page @SteveB7SFG and I’ll be glad to answer them and we may use it in our next video.

Photo courtesy of US Army

SOF Selection PT Preparation 4.26.2017

Shoulders and back day in the gym before heading off to do the SOF (Special Operations Forces) Triathlon. A run, a rucksack march, and a swim with fatigues and boots. If you can do all three of these things well, you will have most of the selection courses licked.

Training:

More Preparation for the UBRR:

3 x 12 Lat Pulldowns, behind the neck (go as heavy as possible)

3 x 12 Lat Pulldowns, front

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

2-mile Run

3-mile Rucksack march (45lb minimum)

300-meter swim in fatigues and boots

Stretch well after completion

Special Operations Forces Standards Must Remain High

The Special Operations community is always under the spotlight even though they themselves would rather remain in the shadows as the “Quiet Professionals” but because of their nature, the public and the government are fascinated by them.

As a result, too many times, people in government with no operational experience, nor any idea what it takes to operate in a Special Operations environment, read up a bit and become instant experts. They then try to get involved with the training and assessment with Special Operations troops. This usually doesn’t end well.

Recently there was a story out of the UK that some in the government wanted to abolish the reserve SAS regiments, the 21^st and 23^rd as their training standards were different than the active component (22^nd SAS) and that their role was ill-defined. Two candidates died of heat-related injuries on a ruck march in the Brecon Beacons. Don’t think for a minute that this wasn’t a talking point in Washington also. One thing in the favor of the US is that all training for SOF units be it, active or reserve component is done to the same standard in the same schools.

This week a report was issued that the Special Operations Forces (SOF) “The Role of Special Operations Forces in Global Competition,” where the focus of the SOF should be in preparing for the next conflict rather than just fighting in the current ones on-going. In it, the SOF community may have to be expanded to meet future requirements.

Both developments ultimately lead to one question, “Should the standards for SOF be lowered to meet the new challenges?” And the answer to that is a resounding No.

By their very nature, the mission of SOF is extremely challenging and the job gets tougher, not easier when the individual troops find themselves in the operational SOF environment. The individual units must identify, develop, and provide the necessary training to produce troops that can operate in their environments.

Although their standards are generally similar throughout in looking for troops that have an extreme sense of self-reliance and the ability to function with or without supervision, there are differences in each. The US Army Special Forces Selection course is one conducted with both officers and enlisted candidates together. The focus is on the mental aspect as well as the physical.

The Rangers conduct a different assessment process and the officers and senior NCOs go thru a different course than the junior enlisted troops. Because in their environment, the roles will be very different than say as a member of an A-team.

The Navy SEALs BUDS course gets physically demanding with an increased focus on the candidates becoming more comfortable in the water. While the core values of each are basically the same, each unit has dedicated its selection criteria on what their units will need to be able to perform.

As we’ve seen in the wars in Afghanistan, Iraq and now Syria, the standards of the SOF need to remain high. In fact, if anything they need to be even higher. As the demands increase and the tools of the trade become even sharper, the standards for becoming an SOF member should never be lowered.

In the past decade and a half since 9/11 Counter Terrorism (CT) and Counter Insurgency (COIN) have received the bulk of the focus of SOF tasking while Unconventional Warfare (UW) skills haven’t used as much.

As the conventional or “Big Army” is standing up brigades of soldiers to conduct security assistance training missions, that traditionally have been done by SOF units, this will ease the burden of SOF units. But if history is any indicator, they’ll attempt to begin blending in missions that traditionally have been done by SOF units in the FID realm.

We were witnessed to this in 1991 when Army Brigades were conducting security assistance training missions, someone in the Pentagon said that the brigades were “more cost-effective” than SF units conducting FID and that the Big Army should become the point for those type missions.

That myth was dispelled quickly when members of Congress and the Armed Services Committee came to Ft. Bragg and were given the “dog and pony” show of what an A-team can do in the FID environment.

So while the mission priorities will change with the environment and the political climate, the core values of SOF units never will. And despite whether the need to expand the SOF community comes to fruition or not, one thing should never change. The standards by which we identify, assess and train our Special Operations Force warriors should never be lowered.

Photo courtesy DOD

SOF Selection PT Preparation 4.25.2017

How is everyone feeling after the UBRR practice test of yesterday? Today is back to the gym to work on pull-ups and rope climbing preparation with the towel pullups for those without rope access as well as Leg Day. Go heavier with the sled push to build up lower body explosion. Continue to prep for the UBRR.

Training:

3 x Pullups 10 reps

3 x Towel pullups

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Squats 20-15-12 reps (lighter weight)

4 x Sled push heavier weight

3 x 10 reps Dumbbell lunges

3 x 20 Side planks

4-mile run

Stretch well after completion

Why Rucking Is Becoming More Popular with the Civilian Populace

Special Operations Forces are all the rage these days, from the recent films of “Lone Survivor” and “Zero Dark Thirty” in which Navy SEALs are the protagonists as well as “Black Hawk Down” where the Delta Force operators are, America can’t get enough.

So, if you aren’t going to enlist in the Armed Forces and actually become an operator, now the new rage is working out like one. And nothing builds character more than toting that rucksack around the woods and building up endurance and muscle by toting the pain pill. So everywhere you turn now the benefits of rucking are being touted as a healthy alternative to just plain old running.

Rucking is a way to exercise in a highly efficient manner, as it targets several key areas of fitness at the same time. You can transform your body with rucking in many ways, including:
building up your muscles, particularly your shoulders, core, and back
shedding fat as you burn three times as many calories as you could walking without the backpack and get the same benefits of running and jogging (with less risk of injury)
improving your overall posture as you strengthen your back muscles
relieving and preventing back pain
strengthening your hip and posture stability, making you less injury prone in general
Rucking effectively allows you to combine aerobic training and strength training while slicing your workout to a fraction of the time. The more you go rucking, the more you can notice its impact on the rest of your health. Your posture as you sit at your office desk is better. Your stamina is improved during your other workouts. Your pesky back pain decreases or vanishes entirely. Rucking provides lasting benefits affecting many areas of your health.

While we agree wholeheartedly that rucking is a great exercise (see our video tomorrow), it isn’t everyone’s cup of tea. And of course, I can’t wait to bump into another guy on the trail who is “just like Special Ops” because he rucks a few times a week. Heavens help us, we’ve gone mainstream.

To read the entire article from American Grit, click here:

Photo courtesy US Army

SOF Selection PT Preparation 4.24.2017

Monday is a good day to assess your fitness with most of the events from the UBRR minus the rope climb and a 3-mile run in lieu of the 5-miler. Remember this is just an assessment to see where you’re at in this phase of your preparation

Training:

More preparation for the UBRR with a pre-test

1-minute Pushups as many as possible

1-minute Sit-ups as many as possible

Bench press (no time limit) 80 percent of your body weight

Pullups as many as possible (no time limit)

1-minute, Kip-ups as many as possible

Dips as many as possible (no time limit)

4 x 25-meter shuttle run

3-mile run

Stretch well after completion

Grading scale:

Pushups – Min 40 – +2 pts for every rep over min.

Sit ups – Min. 40 – +3 pts for every rep over min.

Bench Press – Min. 6 – +3 pts for every rep over min.

Pullups – Min. 6 – +3 pts for every rep over min.

Dips – Min. 6 – +3 pts for every rep over min.

Kip-ups – Min.6 – +2 pts for every rep over min

Shuttle Run – Max. 24 secs. – +2 pts for every 1/10 sec under

There are 100 pts for each event and failure of any point would be considered a test failure. In the actual test, the minimum would be 900 points but a good score is considered 1300. Without the rope climb (which many of you don’t have access to) and only a 3-mile run today, it is just an assessment of where you’re at.

SOF Selection PT Preparation 4.23.2017

A quick warm up of pushups and situps followed by a good long ruck march over varied terrain with a 45-pound minimum to start the day. Stretch well both before and after the ruck march. Remember… hydration, hydration, hydration. Can’t state that enough. And the other thing is again, to ensure that you have at least two pairs of boots broken in for the course.

Training:

Warm up

2 x 20 Pushups

2 x 20 Sit ups

10-mile rucksack march over varied terrain. Try to keep your pace better than the standard. And mark your times in your workout log book.

Stretch well after completion

SOF Selection PT Preparation 4.22.2017

Shoulder and back workout at the gym to kick-off the weekend. And a five-mile run to top things off. Make sure that you keep your progress updated in your workout log book. Keep grinding and get ready for a long ruck in the morning.

Training:

More Preparation for the UBRR:

3 x 10 Lat Pulldowns, rear

3 x 10 Barbell Dead Lift

3 x 10 Wide Grip Pullups

3 x 10 Dumbbell Side Raises

3 x 10 Seated Bent-Over Delt Raise

3 x 10 Dumbbell Shoulder Press

3 x 10 Arnold Dumbbell Press

5-mile run

Stretch well after completion

Green Beret Appalachian Trail Walk and Fundraiser- Support the Regiment

“Never Leave a Man Behind”

The men of the Special Forces Regiment are doing a fundraiser for the Green Beret Foundation to help raise money by walking the entire length of the Appalachian Trail. A group of retired Special Operators from SF Brothers (a Facebook group of SF soldiers) are putting teams together to hike from Georgia to Maine to support the cause.

The Green Beret Foundation is an organization that provides direct and continuous support to the Green Beret Community and its families. The Green Beret Foundation facilitates the transition of Green Berets and their families whether that transition is from wounds sustained in combat, illness, injury or “merely” from numerous deployments and/or retirement.

They provide Casualty Support, Extended Support, Family Support, and Transition Support for the Special Forces operators who have been injured in the line of duty. Over 800 Green Berets and 1000 families have received support from the foundation. And 90 percent of funds raised go towards their programs.

From the trail guide: The Appalachian Trail is about 2200 miles in length and runs from north Georgia to central Maine. It generally follows the spine of the Appalachian Mountains.

The Trail is managed by a combination of the National Park Service, the US Forest Service, and the Appalachian Trail Conservancy. It is maintained by a host of nonprofit organizations.

Sometimes called “The Long Green Tunnel”, it is mostly under the cover of trees. It can be very harsh in ascents, descents, and the rockiness of the trail.

Only a small percentage of those who attempt a thru-hike are able to complete the trail. (They never met a bunch of SF guys)

This is a great opportunity to get out and join a group of retired Green Berets from the SF Brothers group on Facebook and strap on the rucksack and walk with them a spell to show some support. If you can’t make it, you can donate to cause by giving what you can right here:

I’ve been in contact with an old 7^th SFG trooper, Will Melton, who has kindly passed on some pics of the brothers, hitting the trail with their rucksacks back on. You can’t ever keep good men down. Will and his dog Miss Jackie are taking on some 560 miles of the trail. Which is about 25 percent of the total length. That’s what you call an endurance march. Some 30-something years after the Q-course, Will is putting in what definitely qualifies as a “Long Range Movement.” Tip of the Beret for that!

Former SFers from SF Brothers gather at the start of the trail after a storm delayed the start

Will Melton and J.C. Hiett display the SF Regimental flag which will fly over the encampment on the way.

For you ruckers out there. Check out the schedule and attached spreadsheet on the website, you can see when the SF Brothers are passing by your area. You don’t have to join the hike officially but show some support and hike with them for a day or maybe a weekend. It is for a great cause and will be a heckuva lot of fun as well. One can only imagine the war stories being told around the campfires at night along the trail or in the huts that the Appalachian Mountain Club provides on the route.

As much as I hate the old ALICE pack (and said I’d never put it on again), I’m breaking mine out, and when the SF troopers hit the Massachusetts border sometime in late July, I’ll be trying to join them for a piece of the trail to show some support and join in on the fun. I thought about purchasing a better civilian model, but for a short duration, it is time to break out the old pain pill. We’ll have coverage on it right here.

For more information on the Green Beret Trail Walk click here:

Cover photo courtesy Green Beret Foundation, Other photos courtesy of Will Melton

SOF Selection PT Preparation 4.21.2017

It is Friday, that must mean it’s Leg Day at the gym but instead of a longer run at the finish of that, we’ll substitute the Shuttle run in there, to work on your speed today. For those who don’t have ropes available to them in the prep, substitute the towel pullups.

Training:

Continue to prep for the UBRR.

3 x 10 Pullups

3x 10 Towel Pullups

3 x Front Squat 20-15-12 reps (lighter weight)

3 x Goblet Dumbbell Squats 20-15-12 reps (lighter weight)

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x Weighted sled push

4 x 25-meter Shuttle Run

Stretch well after completion