Great vid! Having spent 4 years in the Infantry and 19 in Special Forces, I can say that this is something I wish had been institutional knowledge during my career. If you just train for rucking by rucking a lot with 100 lbs or more (trying to simulate selection events), you will break yourself. I've met many soldiers preparing for a selection course like SFAS who rucking too much with too much weight. That leads to overuse injuries like shin splints and even stress fractures before even showing up for the course. If you are prepping for a selection course, heed the advice in this video and strengthen your lower back, core, and shoulders to be able to handle the weight you will be carrying without injuring yourself.
I'm not airborne infantry anymore, but my 51 year old ass still goes backpacking in the Sierra Nevadas with my boys. LOTS of hills. Good video. Thanks!
Good luck brotha! 35 as well going for RASP. Train till there’s nothing left to give and when you wanna quit...fight and overcome to completion. Mental endurance exceeds physical endurance
Good luck! Heed this video and train smarter rather than just harder. Rucking is the one area where I've seen many guys overtrain prior to selection. If you try to simulate selection by going too heavy for too long, you can break yourself before you even show up. Mental toughness is key, and that's why so many people quit, but just being mentally tough can't overcome an injury that limits your physical performance.
This has been very helpful! I’m preparing for the assessment and selection for marsoc and rucking is currently my weakest point, I hadn’t even considered squats!
wow thank you, i've been thinking about the heavy ruck marches ALTHOUGH i tried their backpack and i felt my core being weak and my legs were fine lol hopefully i'll be ready when i enlist :D
I'm training to enlist soon. I'm a great runner but I'm short and small framed. Long story short all that time "trying" to get better at rucking just made my knees hurt and useless. I couldn't run some days bc of my knee pain. So I researched and yes...BENCH SQUATS, KNEE DRILLS, ETC WILL HELP TONS. THANK YOU FOR THE WISDOM!!!
Great material as always! The lacrosse ball has definitely helped release "tension" in the arch of my feet that occurs post-hike. On high-bar back squats: I've done my best to increase my ankle mobility. However, I still cannot reach proper depth without butt-tuck while high-bar squatting. Low-bar allows me to go to proper depth while maintaining spine alignment. Should I continue working on ankle mobility in order to finally do high-bar squats or are low-bar squats a viable alternative due to a bodily predisposition to them? Thanks guys.
It's on the jump ruck, the 82 pat, and CNS. If you didn't get one return to clothing stores. I know its almost a year old, but new recruits might see this, so there.
@@SteamShinobi the 82 pat is literally just a strap and buckle. The CTS waistbelt doesn't even work cause it's either hanging down by your nuts or the issued frag vest is in the way. And jump rucks are a gem that only light bats seem to still carry lol
Thank God we got a SF dude to tell it how it really is. I never ever ruck on my free time. Ever! But when i do it's fuckin easy to me because of squatting and always had a strong back before the army. Sometimes im really just amazed when guys say their back hurts when rucking. Like bro, HOW?! lol
Very helpful but coming from a medic, you should always wrap up the limb with a compression wrap. So start at your knee and wrap up the quad this will help push excess fluid up and out of your leg instead of pushing down into your lower leg.
would you recommend a hand roller for the quads vs the band? i dont have a band but i know almost everytime the bottom of my quads cramp up and i use my hand to massage the lactic acid out
Yes there are ways to supplement your hiking abilities in your weight and resistance training. However, the only way to get used to humping a 30lb plate carrier, 70lb main back, 10lb rifle, and 27lb M240, is to do exactly that.
Agreed brother! Their selection prep program has you hiking 1-2 times per week for your body to adapt to it. One big difference is that SOF has a much lighter fighting load than conventional infantry. They're typically right around the 45 lb +/-15 mark. With that in mind, they focus more on ruck runs than carrying f**k-my-life loads. Semper
Where should we focus? Hypertrophy, explosiveness, endurance, or strength? How many reps/sets? How many seconds of movement during the exercise? (eccentric:isometric:concentric)
All this helps, but you’re not gonna get better at rucking unless you go rucking regularly. I weigh like 145lbs at 5’11 and I’m pretty good at it. Gotta build your mental robustness as well as conditioning your body to it. Good video.
I can squat a good amount for my size. And i have to honestly say I dont think it helps much with the ruck. Right now my issues are blisters and shoulder/trap pain as i enter the later miles. Im only wearing a 30lb ruck and doing around 8-10 miles at 14-15min/mile pace and its already giving me pain on my shoulder. Legs and back are fine.
Thicker socks. If you've ever broken in leather boots, you'll know. They break your feet first then your feet break them in, blisters turn into calluses. Get Selected has an entire section on foot care and the ideal is not to get blisters even if your feet do feel like hamburger meat
L Ojedagonzalez don’t do competitive ruck runs. You will diminish the longevity of your knees for nothing. Sled work and farmers walk circuits will do it all without pointlessly destroying your knees.
The British are the ultimate rucking badasses. San Carlos to Port Stanley...google it. What a yomp. Those lads carried over 100 pounds and then fought a battle and won. Those Royal marines and Paras are next level.
Jocko recommends a 7min "nap" with feet and legs elevated above heart. I'm no one cool, but it's effective imo to eat lunch laying back and put legs up on top of ruck. Helps get the damage out.
I was in the Navy but I know Marine and Army friends were rucking all of the time. So why would you not ruck more to get used to it? I get what you are saying but I just don’t see them having to you workout in bootcamp to get better. They just make you do it more and more.
Never ever put on a compression band like that. You absolutly have to wrap towards your heart. You jeopardize your venous valves (google translator, sry if I messed the term up)who are not able to work or maybe even withstand the pressure you put on them if you wrap like him. Besides that great video and quality content!
He's just showing some good support exercises. Do them appropriately and then go for ruck marches. Just because he said to not do them mindlessly doesn't mean he said not to do them.
Umm, we didn’t have a big giant waist belt on our Alice packs. Maybe in the new kinder, gentler, worried about your feelings millennial army the rucksacks have nice wide padded belts, but we had heavy, unergonomic, uncomfortable, grunt-proof gear. We didn’t have little water bladders to sip from, we had 1qt canteens that had been reissued 10 times over and often had mold in them when you first got it. They were nice enough to let us carry them in a steel cup inside our canteen covers that were great at absorbing and holding moisture. We had crappy canvas shelter halves that we carried but somehow ended up sleeping under our ponchos. Ask an 11C (mortarman) or 60 gunner what their rucksack weighed ;) Early 90’s soldier here. We had it easy compared to those 10-20 years before us. I don’t know what the hell is going on in today’s Army but I’m pretty sure our enemies are loving it. With all my ranting, forgot to say great advice and info. Airborne lead the way!
The waist belt? You mean the “bitch belt” that they make you tie off in the infantry? 😂 My DS would be disappointed in me if he saw me with that on.....
PalaciosD1998 lol yea, don’t use the belt designed to take tension purely off of your shoulders. That would be way too efficient and doesn’t look cool.
I'd argue that it depends on what you're doing. Are you rucking like 22 miles with a +60 pound load? Yeah, you're probably gonna want the waist strap. If you need to get to cover and take your ruck off in a hurry I would imagine that laying on your side and unbuckling the waist and chest strap would work well, but I've never tried that. If it's just a 4 mile movement where you're likely gonna take contact, it's probably better to be able to get your ruck off in a hurry than it is to protect yourself against minor spinal damage. Don't take my word for it though, I'm not a combat vet.
Great vid! Having spent 4 years in the Infantry and 19 in Special Forces, I can say that this is something I wish had been institutional knowledge during my career. If you just train for rucking by rucking a lot with 100 lbs or more (trying to simulate selection events), you will break yourself. I've met many soldiers preparing for a selection course like SFAS who rucking too much with too much weight. That leads to overuse injuries like shin splints and even stress fractures before even showing up for the course. If you are prepping for a selection course, heed the advice in this video and strengthen your lower back, core, and shoulders to be able to handle the weight you will be carrying without injuring yourself.
Are there any things that he didn't mention that you learned are useful in your career for general rucking and/or rucking faster?
@@SteamShinobi Small steps on the uphill. Shuffle on the downhill. Though that would seem to be general knowledge.
i guess it's kind of off topic but does anybody know of a good place to stream newly released tv shows online ?
@Uriel Avi Flixportal =)
@Matthias Garrett thank you, signed up and it seems like a nice service =) Appreciate it !!
I'm not airborne infantry anymore, but my 51 year old ass still goes backpacking in the Sierra Nevadas with my boys. LOTS of hills.
Good video. Thanks!
Richard Schafer any tips for parachuting? I’m scared the free fall feel won’t go away
@@auschwitz1713 Feet and knees together, eyes on the horizon. Don't reach for the ground. If you do it will suck....Hard.
Im convinced God put this in my feed. Thank you guys so much
Great information especially for a 35 yr old aiming for selection!
Good luck man go get it!
Good luck brotha! 35 as well going for RASP. Train till there’s nothing left to give and when you wanna quit...fight and overcome to completion. Mental endurance exceeds physical endurance
We are in the same boat brother
Good luck! Heed this video and train smarter rather than just harder. Rucking is the one area where I've seen many guys overtrain prior to selection. If you try to simulate selection by going too heavy for too long, you can break yourself before you even show up. Mental toughness is key, and that's why so many people quit, but just being mentally tough can't overcome an injury that limits your physical performance.
Did you make it
Probably the best rucking advice I've gotten
Thank you universe for answering my questions.
Excellent video, not just for exercises but more importantly recovery.
Outstanding information, thank you! I found that doing farmers carriers helps as well since the load varies at goruck events.
azmp1990 some 1 handed K.B. Carries too, love them and hate them
Great video! Much appreciated
Thank you for sharing sir!
Good tips. Thanks.
Great advice thanks much!
Helpful and informative video!
Solud pro tips. I like it.
This has been very helpful!
I’m preparing for the assessment and selection for marsoc and rucking is currently my weakest point, I hadn’t even considered squats!
Dont enlist.
wow thank you, i've been thinking about the heavy ruck marches
ALTHOUGH i tried their backpack and i felt my core being weak and my legs were fine lol
hopefully i'll be ready when i enlist :D
I'm training to enlist soon. I'm a great runner but I'm short and small framed. Long story short all that time "trying" to get better at rucking just made my knees hurt and useless. I couldn't run some days bc of my knee pain. So I researched and yes...BENCH SQUATS, KNEE DRILLS, ETC WILL HELP TONS. THANK YOU FOR THE WISDOM!!!
Don't enlist man.
Outstanding!
Great material as always! The lacrosse ball has definitely helped release "tension" in the arch of my feet that occurs post-hike.
On high-bar back squats: I've done my best to increase my ankle mobility. However, I still cannot reach proper depth without butt-tuck while high-bar squatting. Low-bar allows me to go to proper depth while maintaining spine alignment.
Should I continue working on ankle mobility in order to finally do high-bar squats or are low-bar squats a viable alternative due to a bodily predisposition to them? Thanks guys.
I like weighted stair master training for getting in shape for rucking.
"Which is why you guys have that big giant waist belt on your army rucksack"
*Screams in Canadian Forces*
CN lol I feel this
It's on the jump ruck, the 82 pat, and CNS. If you didn't get one return to clothing stores. I know its almost a year old, but new recruits might see this, so there.
@@SteamShinobi the 82 pat is literally just a strap and buckle. The CTS waistbelt doesn't even work cause it's either hanging down by your nuts or the issued frag vest is in the way. And jump rucks are a gem that only light bats seem to still carry lol
Thank God we got a SF dude to tell it how it really is. I never ever ruck on my free time. Ever! But when i do it's fuckin easy to me because of squatting and always had a strong back before the army. Sometimes im really just amazed when guys say their back hurts when rucking. Like bro, HOW?! lol
Exzellent lecture guyz
Nice one!
Informative
What I do, is walk up and down stairs while rucking, also a few incline push ups
Very helpful but coming from a medic, you should always wrap up the limb with a compression wrap. So start at your knee and wrap up the quad this will help push excess fluid up and out of your leg instead of pushing down into your lower leg.
Never rucked in a flat field?? Come to Florida we don't have obstacles 🤣
Great information
Oh if I had this in 2013, like so many other videos you post
Lol “waist belt” like we’re allowed to use them
would you recommend a hand roller for the quads vs the band? i dont have a band but i know almost everytime the bottom of my quads cramp up and i use my hand to massage the lactic acid out
Yes there are ways to supplement your hiking abilities in your weight and resistance training. However, the only way to get used to humping a 30lb plate carrier, 70lb main back, 10lb rifle, and 27lb M240, is to do exactly that.
Agreed brother! Their selection prep program has you hiking 1-2 times per week for your body to adapt to it.
One big difference is that SOF has a much lighter fighting load than conventional infantry. They're typically right around the 45 lb +/-15 mark. With that in mind, they focus more on ruck runs than carrying f**k-my-life loads.
Semper
The ruck waist buckle gives my hips hella bad scratches and bruises when it’s 70+ lbs
Adrian T lube up around the waist and tuck your top in your pants
Michael Ray lmfao what
I got scars from basic lol
Where should we focus? Hypertrophy, explosiveness, endurance, or strength?
How many reps/sets?
How many seconds of movement during the exercise? (eccentric:isometric:concentric)
Get stout first then build for endurance if you have the luxury of time
are we allowed to carry those items to selection? the ball and wrap?
What you can get away with and what's allowed are two different things, candidate.
I want to ruck so I don't have to use a back squat. I don't have a squat rack.
Are you allowed to have a lacrosse ball in training?
Zahid Reddy yeah you can bring one physical therapy item with you to selection
All this helps, but you’re not gonna get better at rucking unless you go rucking regularly. I weigh like 145lbs at 5’11 and I’m pretty good at it. Gotta build your mental robustness as well as conditioning your body to it. Good video.
They do have a rucking program, FYI. Also, more does not, necessarily, mean better.
I'm 6'1 155, my first couple rucks absolutely killed me. Now I can do so much more than I ever could before, it really taught me a lot about myself.
Not necessarily. Doing legs and back workouts and Ruck marches twice a week is more then enough to get better.
Cool guys work out in their socks. Nice. 4:25
I can squat a good amount for my size. And i have to honestly say I dont think it helps much with the ruck. Right now my issues are blisters and shoulder/trap pain as i enter the later miles. Im only wearing a 30lb ruck and doing around 8-10 miles at 14-15min/mile pace and its already giving me pain on my shoulder. Legs and back are fine.
Any advice for the heels of your foot getting chewed up?
Tape it up, wear good socks and wear well fitting shoes.
@@ChristAcolyte I found that tape it works great 13 MI 4 hours 15 minutes
Its your boots
Thicker socks. If you've ever broken in leather boots, you'll know. They break your feet first then your feet break them in, blisters turn into calluses. Get Selected has an entire section on foot care and the ideal is not to get blisters even if your feet do feel like hamburger meat
Any tips on Ruck Runs. For distance and heavy loads
Best advice. Don’t run with that ruck on unless you are at a selection course and are trying to get a competitive time.
@@MikkoR84 What about in regards to a Ruck run competition/Challenge?
Don't do it. It's mostly infantry officers being competitive with each other and their subordinates
L Ojedagonzalez don’t do competitive ruck runs. You will diminish the longevity of your knees for nothing. Sled work and farmers walk circuits will do it all without pointlessly destroying your knees.
The British are the ultimate rucking badasses. San Carlos to Port Stanley...google it. What a yomp. Those lads carried over 100 pounds and then fought a battle and won. Those Royal marines and Paras are next level.
I don't think compression wraps or those balls are allowed at selection. I know you could improvise, anyone know?
T White you can bring a lacrosse ball but not compression wraps
Idk about compression wraps but you can use a shaving cream bottle as a foot roller. Helped me during BCT.
Jocko recommends a 7min "nap" with feet and legs elevated above heart. I'm no one cool, but it's effective imo to eat lunch laying back and put legs up on top of ruck. Helps get the damage out.
Voodoo wraps are authorized at sfas
I was in the Navy but I know Marine and Army friends were rucking all of the time. So why would you not ruck more to get used to it? I get what you are saying but I just don’t see them having to you workout in bootcamp to get better. They just make you do it more and more.
Why no RPs bro? Lol
Never ever put on a compression band like that. You absolutly have to wrap towards your heart. You jeopardize your venous valves (google translator, sry if I messed the term up)who are not able to work or maybe even withstand the pressure you put on them if you wrap like him. Besides that great video and quality content!
more weight = more injuries.
Sometimes you need to know when to shut the Ruck up!
Lol so apparently stamina/cardio is not needed. Righttttttt
Frostbitten for real. Some of the best hikers in my plt are the worst runners
He's just showing some good support exercises. Do them appropriately and then go for ruck marches. Just because he said to not do them mindlessly doesn't mean he said not to do them.
Umm, we didn’t have a big giant waist belt on our Alice packs. Maybe in the new kinder, gentler, worried about your feelings millennial army the rucksacks have nice wide padded belts, but we had heavy, unergonomic, uncomfortable, grunt-proof gear. We didn’t have little water bladders to sip from, we had 1qt canteens that had been reissued 10 times over and often had mold in them when you first got it. They were nice enough to let us carry them in a steel cup inside our canteen covers that were great at absorbing and holding moisture. We had crappy canvas shelter halves that we carried but somehow ended up sleeping under our ponchos. Ask an 11C (mortarman) or 60 gunner what their rucksack weighed ;) Early 90’s soldier here. We had it easy compared to those 10-20 years before us. I don’t know what the hell is going on in today’s Army but I’m pretty sure our enemies are loving it. With all my ranting, forgot to say great advice and info. Airborne lead the way!
Zero evidence for the efficacy of all the fancy warm ups and "mobilizations". People are better off spending their time actually working out
The waist belt? You mean the “bitch belt” that they make you tie off in the infantry? 😂 My DS would be disappointed in me if he saw me with that on.....
That’s not a ruck, this is a ruck...ua-cam.com/video/Y8YnYNLVL7c/v-deo.html
You actually look and sound soft for special ops guys.
How should they look? Plenty of SO do not "look" like what one may expect. But they are experts in their craft, they are just *different.*
Dont wear the POG belt
PalaciosD1998 lol yea, don’t use the belt designed to take tension purely off of your shoulders. That would be way too efficient and doesn’t look cool.
TheDankBurrito93 lol since i posted this comment i have worn that shit twice.
I'd argue that it depends on what you're doing. Are you rucking like 22 miles with a +60 pound load? Yeah, you're probably gonna want the waist strap. If you need to get to cover and take your ruck off in a hurry I would imagine that laying on your side and unbuckling the waist and chest strap would work well, but I've never tried that.
If it's just a 4 mile movement where you're likely gonna take contact, it's probably better to be able to get your ruck off in a hurry than it is to protect yourself against minor spinal damage.
Don't take my word for it though, I'm not a combat vet.
PalaciosD1998 your tribalism is stupid, and you’re stupid for typing that.
low iq poster