rucking

Special Operations Forces Selection PT Preparation Week 14, Day 1

Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before heading out. Head out over varied terrain and try to go as fast as you can without running.

Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there. It is possible that this 12-miler will be in the rain this morning, so we’ll get this one in with the rain jacket on.

Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

12-mile Rucksack march over varied terrain with a 45-pound minimum. Remember the standard is 3 hours…. With the threat of rain early, it is a good reminder that many of your gated events may be in bad weather or not in the greatest of conditions. Keep driving on.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 13, Day 4

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 the inside track for most of the Selection courses.

UBRR Training:

More Preparation for the UBRR:

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

2x 12 Lat Pulldowns, front

2 x 10 Dumbbell Side Raises

2 x 10 Dumbbell Front Raises

2 x 10 Dumbbell Arnold Press

2 x 8 Shoulder Shrugs

3-mile Run (24 minutes maximum)

3-mile Rucksack march (45-lb minimum, 45 minutes maximum)

300-meter swim in fatigues and boots (no time limit)

Stretch well after completion

Special Op’s Gear Review: Salomon XA Forces Mid-Boot

Okay, so anyone who knows me or has read any of my articles in the past knows that I am and have always been a huge Merrell fan. Owner of too many pairs to count, Merrells are my go-to boots for anything. But that may be subject to change.

I like to scan and read whatever is out there and have been intrigued with Salomon boots for quite some time. They are producing some of the most popular boots on the market and our troops, specifically our Special Operations Forces are wearing them more during their overseas tours.

Salomon is hardly a newcomer to the boot business, they began the company under François Salomon in 1947 in Annecy, Rhône-Alpes which is located on the southeastern border of France. Now the company produces some of the very best in a variety of options. Everything from water shoes, trail running, hiking, ski boots and of course the tactical boots which we tested recently.

We ordered a set of the Salomon XA Forces Mid-Boots thru Tactical Outfitters and have been putting them thru the paces for the past few days. We’ve probably put between 25-30 miles on them thus far, so we can’t yet comment on the durability of the boots but here’s what we’ve seen at this point and we’ll add more comments below.

Pros:

Lightweight
Versatile, can function in nearly any environment
No break-in time required…worn straight out of the box
Sturdy, with improved design for hikers and tactical users
Excellent tread design, sure footing everywhere
Speed laces and storage is a small but great feature
Ortholite Sockliner
Rubber toe cap and nice roomy toe-box
Breathe well (Non-Gortex Model)

Cons:

Runs about a half-size small
A bit pricey, but not outrageously so

So, with the preliminaries out of the way, let’s get to the meat and potatoes of the boot. Aesthetically speaking, the Salomon is a great looking boot right out of the box and their lightweight immediately stood out as these not only look the part but will cut down on weight and the clunkiness of some of the heavier boots on the market.

Based on Salomon’s iconic XA Pro 3D, the XA Force Mid has been designed for Special Operations and Law Enforcement units, they’ve increased the durability and have beefed up the outsole.

With the mid-length construction, the XA Forces are light but still provides good ankle stability and support. On your feet, they feel like a tactical running shoe, right out of the box with very minimal break-in time.

The Salomon Quicklace® system is a nice feature and the storage pocket at the top of the tongue is a favorite feature of mine. Obviously, the boots will never become untied and doesn’t it seem like your boots always become untied at the most inopportune time?

The outsole uses the company’s Contagrip® MD and is purported to provide long term durability along with their lug pattern which claims to work well on hard, smooth, soft or loose surfaces. Well, how did their claim hold up? Excellently. The trail we used has all of these surfaces… and more. Between hard packed dirt, to loose rocks and scree, to small sections of either paved or concrete roads that cut across the trail. With some exposed boulders on the side of the trail, we tried the boots grip on these as well and the results were very satisfactory.

With all of the rain, we’ve been experiencing this spring, there was plenty of wet grass and even wet logs to cross and our grip on all of those surfaces was excellent. While all of this was ongoing, our comfort inside the boots was also outstanding.

For the tactical users in the crowd, Salomon has beefed up the upper with a thick rubber panel which along with the curved area at the outsole seem designed for protecting the boots while fast-roping. One of the weak areas that were addressed in the new design was the area around the toe cap. I had read where that area was where the boots (as well as many other manufacturers) would separate. So, the company went from a double to a triple stitch.

The gusseted and nicely padded tongue keeps debris and crap from getting into the boot. It also keeps the tongue centered which can be a royal pain in the backside. The mesh and textile lining do help keep your feet cool, although I’ve found that it works better with a thin layer of socks. Wearing the thicker, wool socks I normally use while rucking got my feet just a tad warm after several miles but not too uncomfortable. We weren’t interested in the GoreTex version so we didn’t test the waterproof part of the equation.

After our initial testing of these boots, one would say they aced the test, obviously, we can’t remark on durability as the time we’ve had them is much too short. If there is one drawback to these, it is that you should probably order a pair a half-size larger. When wearing my wool socks, my foot was about touching the toe of the boot. With thinner, summer socks, it wasn’t an issue. And while the price is higher than some of their contemporaries, I don’t mind paying for quality. And you most definitely get what you pay for. However, with that being said, these are some tremendous, versatile, and comfortable boots. You can wear these boots hiking, on a trip to the range or even as a casual kicking around the town boot. For rucking, they come highly recommended. I can’t get enough of them…nuff said.

I have a feeling my MOABs, (which I’ve always been very biased toward) will be collecting dust this summer. The Salomon XA Forces are going to get a ton of work during the warm weather months.

I especially liked that Tactical Distributors included two little Army men in there. While as a former radio operator (18E), I liked the guy gabbing on the radio with a Mac-10, I’m more partial to the guy with the recoilless rifle. Because… who doesn’t like blowing stuff up?

Photos: Author

Special Operations Forces Selection PT Preparation Week 13, Day 1

Sunday morning Rucksack march. Do a quick warmup of pushups and sit-ups before beginning. Head out over varied terrain and try to go as fast as you can without running. Going to try to make it a little different by heading out in one direction for an hour by going as fast as you can. And then turning around and heading back the same way. How long did it take to get back?

Stretch well both before and after the event. Remember to drink plenty of water and stay hydrated out there.

UBRR Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

2-hour Rucksack march over varied terrain with a 45-pound minimum. Go as hard and fast as you can in one direction for an hour. Then turn around and go back to the start point. And mark your distance in your workout log book. Should have been a minimum of 8 miles if you are sticking to the standard.

Stretch well after completion

Rucking for the SOF Candidate, “Wear it Until You Love it”

Recently we have revisited some of the basics of Land Navigation, one of the trio of the biggest obstacles that Special Operations candidates will face in their individual Selection courses. And now we’ll move on to the next one, and one we always get a lot of questions about. Rucking.

I look upon rucking just like any perishable skill in SOF. And a lot like shooting, it is one skill that requires a lot of practice and constant repetition to master. And it begins with a proper mindset. When wearing a rucksack, I think back to the film, “The Man in the Iron Mask” when King Louis XIV finds out he has a twin and places him in a prison wearing an iron mask so no one will realize there are two heirs to the throne. “Wear it until you love it,” Louis says… Sage advice

When it comes to rucking you will hear 100 different things from 100 different people. We all have our own tips of the trade and the vast majority of them are good. But I’ll share this; you have to find what works best for you. All that we’re doing here is just giving you the benefits of our own experiences and hopefully, these will be of value to you. But as a caveat, I’d be remiss in saying that what works for one man won’t necessarily work for everyone… So, with that in mind, let’s go.

Packing Your Ruck:

First up on the agenda is how your rucksack is packed. Sounds like a no-brainer…right? Not so fast. Like everything else, there is a right way and a wrong way to do it. A common mistake that many young guys make is to put the heavy stuff on the bottom of your ruck and then put the lighter stuff on top of that. Don’t do it.

Now in preparation training for Selection, your ruck doesn’t have to have a packing list with all of your tactical needs. The weight, the correct weight is the important factor here. And a really, really, really good rule of thumb is to err on the side of caution.

If the cadre members tell you to have a 45-pound ruck without food and water, that’s exactly what that means and when I say err on the side of caution, the sword cuts both ways. 44 pounds and 15 ounces won’t cut it and that will be really frowned upon… Yes, that means, it could be a show-stopper. We always would add about 2-3 pounds extra just to be safe.

But just as being smart about adding a couple of extra pounds to be in the safe zone, there is such a phenomenon as “too much of a good thing.” If the cadre says “45-lbs”, while 50 is okay, going out there with 75-80 is not. Trust me, you won’t get Brownie points or extra credit for it. So, don’t go overboard with it. As always, be smart.

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.

The guys over at GoRUCK sell these nice molded plates that will do the trick and they take all the guesswork out of it. I’ve used weighted plates in the past. And when the gym starts running short of 45-pound plates, someone will complain. But as I mentioned previously, I like to use sandbags.

We’ve talked boots in several different pieces before, in Selection, you will have to wear what the cadre allows, so the high-speed boots may have to take a backseat until you reach an operational unit. In the Army, that means boots that are compliant with AR-670-1. However, I recently acquired a new pair of boots and we’ll post a review of those ASAP.

Water and hydration are always very important even on days like the last couple where it is cloudy and cool and threatening rain. So, stay hydrated and force yourself to keep sipping while on the trail. Keep your hydration up in pre-training and it will be easier to keep going once you are in the course.

The trail we’ve been using in a power line cut so it was up-down without much flat terrain involved. When rucking it is best to lean forward and getting the arm swing going from side to side rather than a typical running type swing back and forth.

This spring, it seems the tick population has exploded. One can scarcely take a step without several of the buggers attaching themselves to you. Last night I took my dog on a quick jaunt down the trail. After only about 300 yards, she was covered. I pulled 10 off of her forelegs and cut things short. So, check yourself frequently.

But I digress, let’s talk about getting some speed going. When it comes to increasing speed, I don’t recommend that you run with a rucksack on your back while in training. 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, but for our training purposes don’t do it. 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.

I like to lengthen my stride on the downhill slopes, some guys will tell you the exact opposite. Again, find out what works for you and stick to it. But the bottom line is don’t resort to running to increase your speed. You’re going to have to learn to ruck quickly without running sooner or later, and there’s no time like the present.

The standard is a 15-minute mile pace to pass the courses, you should be aiming to go lower than that. We were keeping a 14:30 pace on one of our practical exercise videos, which means we’ll have to step it up as well. Back in the day, I used to maintain around a 13-minute per mile pace which would bring myself in with around 20-25 minutes to spare on a 12-miler. And I could keep that pace for a 20-miler.

On one certification 20-miler at Ft. Bragg, our team maintained a 13-minute mile pace for the entire length of the course and that was with two 7-8 minute breaks built in to change socks and catch a breather. Of course, since the movement wasn’t considered tactical and was mapped out along a road, our communications supervisor (18E) strapped a boom box atop his rucksack and we rocked to AC-DC and Metallica. Much better than the sound of boots scuffling for 20 miles. We ended up with the best time in the battalion that night…the staff when learning of the music…were not amused. Always look for an edge, right? And sometimes it is better to beg forgiveness than to ask permission.

If anyone ever has any questions, feel free to send them along to [email protected] and I’ll be glad to answer them and we may use it in our next article or video.

Photo courtesy of US Army

Special Operations Forces Selection PT Preparation Week 12, Day 4

Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march, 90-minute minimum. Look to better the time that is the standard and remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book and stay hydrated.

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

6-mile Rucksack march (45-pound minimum, 90-minute maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 11, Day 4

It is Wednesday so, in our preparation, we’re going to conduct not only a Shoulders and back day in the gym but then head 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 the inside track for most of the Selection courses.

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

3-mile Run

3-mile Rucksack march (45lb minimum)

300-meter Swim in fatigues and boots

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 11, Day 1

It is time for our Sunday morning ruck march. We’re going to do an eight-mile course today over varied terrain. Strive to better the standard time of 120 minutes. Do a quick warmup of pushups and sit-ups before heading out.

Stretch well both before and after the ruck march. Remember to drink plenty of water and stay hydrated out there. And wear your second pair of boots today. On a side note, check for ticks out there. They are extremely heavy around here right now and one can scarcely walk on the trail without picking off multiple little critters.

Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

8-mile Rucksack march over varied terrain. And mark your times in your workout log book. If your feet are hurting after completion, then that second pair of boots may need more break-in time. Don’t wait for Selection to get that done.

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 10, Day 4

Wednesday is a back and shoulder day at the gym followed by a 6-mile rucksack march. Look to better the time that is the standard (90-minutes).

And remember to hydrate throughout the march. Don’t forget to mark your progress in the workout log book, it would also be a good day to wear those second pair of boots.

UBRR 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 12 Seated Rows

3 x 10 Dumbbell Side Raises

3 x 10 Dumbbell Front Raises

3 x 10 Dumbbell Arnold Press

3 x 8 Shoulder Shrugs

6-mile Rucksack march (45-pound minimum, 90-minutes maximum)

Stretch well after completion

Special Operations Forces Selection PT Preparation Week 10, Day 1

The best way to start our Sunday before the sun comes up is our Sunday Rucksack March. Grab your training partner (or my case my bulldog) and hit the trail. A little warm-up and a good long (8-mile) rucksack march. As always be sure to stay hydrated during the ruck march. It should be a habit that will carry over to Selection and training afterward.

Becoming dehydrated during a long training event such as a ruck march or long-range movement is a guarantee for bigger problems and failure, keep sipping on the water during the march. Ensure you mark down your times in your workout log book. Wear your second pair of boots to ensure they’re ready for the course.

Training:

Warm up

2 x 20 Pushups

2 x 20 Sit-ups

8-mile rucksack march over varied terrain. Try to keep your pace better than the standard (120 minutes). And mark your times in your workout log book.

Stretch well after completion