How Much Weight Should you Ruck with?
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- Опубліковано 27 тра 2024
- Most common rucking question.
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I've finally started humping my ruck this past week, I'm only going a couple of blocks with about 32 lbs and I just started strength training late last year. I am 64 and had to retire because of heart failure but I had a procedure done last year that has helped with my endurance greatly but it took several months for my body to get to a stabilized heart rate and blood pressure. I'll never be able to compete with you 40 year old kids but I don't want to be a useless old man cowering in the corner next to my walker if things go bad or sitting waiting to die because I had no goals. Getting old sucks but not as bad as dying Young.
Hell yes
I'm 75 started last week, only good for 1/2 hour. I will get there in a couple of months. Trying for 3 miles in one hour.
No need to compete with the 40 year olds. Just be better than you were yesterday. Set that goal and work towards it.
Hell yeah man! You’re a huge inspiration to me. I’m 30 years old and hate hearing people say “Oh it’s gonna be down hill pretty soon.” I point to guys like you still getting after it in their 60s!
@@daxisperry7644 truth
I live in TN and my rucking area is very steeply hilly on rugged dirt trails with lots of switchbacks mid hill...I do 3 miles with around 30lbs and man it kicks my butt, and sometimes down hill is worse!!! You really have to pay attention where you put your feet with all the tree roots and loose rocks. Also great stress relief.
One of the worst hikes I ever had was over a pass in the Trinity Alps. Up to the pass was a piece of cake in the morning. Had a light lunch, then downhill was the killer with the heavy pack. Blazing sun and we all ran out of water until we reached the meadow and a stream. Downhill with weight on your back is something else.
Greene county TN here.
3-4 times a week with a loaded Mystery Ranch. Mostly road rucking 5-6.5 miles at 03:30 to 06:00 this time of year due to chiggers and ticks on family property.
In nasty-ville, but grew up in Fentress County. Loads of different terrain and area there, great for hunting. Carried a lot of game up there.
I heard how much you should carry is however much you can fit in your dora the explorer back pack. Si! Si!
This came out at a great time. My non-profit partnered with another for a Memorial Day ruck. I signed up for 10 miles. My training consisted of: 2 miles with 10lbs with a new bag to test out hot spots, 4 miles of 15lbs, 6.7 miles of 25 lbs, with two days of recovery before the event. The day of event I rucked with 32lbs
I only put this for context, I was the last one in the line, and I was the first one to finish, and I was the only one who packed their own ruck. As a former Hospital Corpsman, I highly, HIGHLY recommend for those starting out, do not get a small backpack that holds those goruck plates. The plate will either pull away and put pressure on your shoulders and spine, or lean heavily into c-5 to t-7 and can cause herniated discs. Buy a bag and fill it with things to conform to YOUR body, so you can distribute weight and comfort for YOUR problem areas. So many guys had back pain afterwards and because I knew where my trouble spots were and put weight in my good areas, I wasn't a hunchback the rest of the day. Cheers brother
A good basis for endurance is the USFS firefighter arduous pack test, 45lb pack 3 miles under 45 min. We required that for our team entry test.
I bet the failure rate for that among the general population would be 95%. 99%????
Agreed. I’ve been out of the Forest Service for a while, but still use that as a guideline. I’ve come close to do a 12 mile ruck in 3 hours, but I haven’t been able to do that with the same amount of weight.
running or rucking/walking?
@@Bambi-lu Not even as a young Corporal in the Army could I run with a 45 pound pack 😂.
@@Bambi-lu to make the pack test under time you're moving at a pace that's just about to break into a jog but you can't jog with 45 lbs.
Good stuff Randall. Just did a 4 miler yesterday in full Kit in an hour. Was a great memorial day ruck.
🍻
I felt so guilty doing 6 miles with 40lbs. I was told that I was doing too little distance with too little weight. Thanks for the encouragement brother 💪🏼
SAS veteran Billy Billingham said 35lbs is plenty. The trick is to ruck over rough terrain. In forestry, our vests are about 40lbs and we're straight up bushwacking through whatever is in the bush. I was recently on light duty so I took my old Cannae Phalanx rucksack with me instead. It had to be 30lbs. After about 8 hours of humping up and down hills, through thick bush, over logs, I realized rucking on paths is a different song and dance compared to the bush and it no longer felt like light duty lol back to the JayJays PLCE web belt and patrol yoke
start hunting. walking 40kg of meat out, total pack weight of 65kg, 20km pack out, 1100m total elevation gain by the time you've gone over a couple of hills.
You must have legs like a rhino! 🤣
16:12 is a decent mile. Well done,Grunt! I’m training for a major trip in 2026,after dealing with hip overuse injuries. Starting at 20 pounds in a MOLLE assault pack. 17 minute miles.
I'm a backpacker, who hunts. I "easily" carry 10% of my body weight in an internal frame pack, but need to and expect to carry 20% for week long trips.
I’m rehabbing from a ACL surgery. Excellent content.
Go on a 7 day backpacking elk hunt! You'll figure it out real fast my friend! What you took that you didn't need and what you didn't take that you did. 37 pounds was what 3 of us came up with. No way outta it!
Good job with your knee.
You almost make me want to get one of those watches.
Beautiful scenery you live in. Just yesterday, I decided to throw 30 lbs into a small outdoors backpack, and learned that even good straps can feel bad when the bag is too small.
I do live in the city, so I can't even wear my plate carrier on walks without risking too much attention, but to train for walking with a rifle, I took a dumbbell with me instead, which my only one is far too heavy for, but at least it looks normal for the city. Holding a 30 lbs dumbbell stops feeling fun after a mile when you're skinny so I'll have to find a pair of 10 lbs for walking out further.
I'm glad that I had started rucking last year! A 2mi Hike up a hill to my campsite this weekend would've killed me if I hadn't already been training for it! Not to mention, being able to "Operate" the day after at a Day/Night Shooting Match. Had a hell of a workout, and I concur GO RUCKING!
I ruck with 130lbs
What a chad. I do 100lbs, but after like 6 miles, I'm done for the day.
Outstanding value
Wish I knew then what I know now. I tore my PCL, ACL, LCL and minicus all at the same time in 2014 and it ended my service. The West Point surgeons (I was 10th MTN) completely mangled the surgery. Would have been better off seeking civilian doctors and taking a strength-based approach to rehab vs. the bullshit the Army had me doing.
Im still not ready for the rucking yet. My loadout still isnt complete. With the way my plate carrier is though, I could probably get the same effect going for walks with just that.
Recently started doing farmer carries. Light weights for time at the moment, to get my old sedentary joints used to it. 20# per hand for time (3.0 min, 30 seconds rest) and repeat 5 times. Will add rucking with chest rig next.
Brother I'm loving that scenery you're rucking through!
I'm no grunt and I Slaute you all for your service! Very thankful!! I love your vids man. Very truth spoken 👏 very informative. So again thanks ! From Indiana!
Appreciate the stuff you cover brother, and the fact you don’t hold back.. I follow you on twitter too.
It seems to me from my vantage point that people are coming together and creating MAG’s and working on communities.. it’s great to see that the dialogue and the actions being taken for what we know is inevitable. Take care man.
Outstanding, so on point brother. I typically run a 5.11 Rush24 Day pack for various hikes and rucks (typically in variable incline/ decline terrain), and my TT LRRP large Ruck for the training blocks. Took me almost 2 years to get my leg (severe gastroc rupture) right after my injury, can't let it stop me though, for sure.
Currently training to do a thru-hike, pack weight on trail will be 20lbs, training weight is 30, goal is 30 miles per day, up to 10 miles now.
Question. Doesn't jogging destroy people's knees?
I do a lot of backpacking, and my pack weighs 50lbs. My last timed ruck I did 3 miles in 45:08.
i loaded my pack for a 3 day backcountry hunt and hit my treadmill everyday on an 18 week endurance/interval training program. i combine that with a basic daily dumb bell program and 2/week barbell strength program. been at it a few weeks now and feeling great.
Something to add is that you may not always be on a good, hard, flat surface and running/jogging on rough ground can give you a twisted knee or ankle fairly quick. Unless someone is shooting at you (and you're out of ammo) then I'm not planning on running with a large pack so my 10Cs are in a fanny pack (around my waist, in front) and other gear in my backpack that I can abandon if needed! Total weight is 42 pounds, including water and firearm, an AR-7! Not a great weapon for a firefight but good for basic survival IMHO!
1. excellent. 2. carry as little as possible when you reallly up against it. I got on an airline scale in New Dehli. My gear weighed 19 pounds. My wife's stuff weighed 21 pounds because she insisted on carrying a hair dryer. Frame of reference. We were in shape, shared items,. This weigh in was on the second time instance in being in India. The first time, we had walked in from Pakistan, jailed and deported for not having a visa - the government assumed you were coming in by air or ship and would be issued a visa so the literture said you needed no visa. 3. I am doing my daily, old man walk with heavy shoes. Mountain boots would be preferable.
Zone 3 and 4 all day long. Good to see you out rucking again 👍
How much weight is a twelve pack anyway?
And ice!
Good advice
Good intro. My goal is to be able to walk out into a hike, hunt, or campout and not have to worry about the weight of my pack. I have a high end goal, (50 for 20) but that's the end of it. The idea is to train heavy, operate light. the more I have in my head the less I need on my back.
i like to toss a 10-25 pound weight in my day bag for work. it fits well in the radio pouch. parking suck on base so its a good walk in and a good walk back to the car.
1:17 self rehab! Great work. Cheers from a PT.
I road ruck three to four times a week (usually a 5 to 6.5 mile loop) with an "elk hunting loadout". There is a big difference in road times and off road, especially bushwhacking and occasionally engaging steel tgts at distance.
At 50 yrs i find this great for exercise and anxiety/stress relief.
And there is no better training for carrying out a quartered elk or boned out deer!
I'm 32 and go through the phases of health and fitness to glutony, since February ive been on a low carb diet, not quite keto but its super easy for me to stay on and I truly eat healthy, now that Ive lost weight its time for me to get physical again. Thanks for the encouragement, enjoying your fitness videos.
I’m still working on rehabbing a torn quad tendon after 18 months.just as it was improving I tore a bicep tendon two weeks ago. Rehab starts again
Read The Barbell Prescription
Pack what you need for what you’re doing and make sure you can carry it without dying or having to stop every 30 minutes
Let me address the physical fitness in a different, easier way to get in shape.
1. I had to go for 3 days in SE Asia, take a specific route, and stay at night with the hill tribes. I had a choice of shoes: Swiss mountain climbing boots which were the top boots in the world and would handle anything or a pair of Addidas sneakers that would end up being thrown away. Along the way, there were sounds of distant rifle fire. I even went through a village where a left over National Chinese soldier from the 1950s was standing guard.
I chose the sneakers because of all the steps I would have to take in three days. And, yes I threw out the sneakers which I got back.
2. You were designed to walk and run. You were not designed to carry a 70 pound pack.
3. Plan out a daily walk path. Before you were your new 3 pound boots on that path, break in the boots. Wear them at home, to the grocery store, to the gas station.
4. As soon as you start taking your daily walk in boots, your legs will feel it afterwards.
5. Something to consider. The more weight you carry, the slower you move. In the Panama campaign, the guys carried 90 pound packs and did not move far. In the real world, when shtf, you want your legs and cardio working as the priority.
35 dry the rest is for the gains... I dont am happy to flex with more weight but I have a vic that all my stuff goes in and if that thing cant move I might be defending in place
I wouldn't ruck with heavy weights unless necessary for a test or something. Regularly doing that can grind your body down (ligament/tendon/muscle strain damage) through means of the sagging weight distribution (even if you pull the straps all the way up). Imo heavy steel armor (10-20 lbs) with a lightly weighted backpack (10-20 lbs) using proper footwear is better in the long run...
I also carry a 7lb weighted stick, which might seem ridiculous.
Rucking is great but I can't get my heartrate anywhere close to where I can by running. I'm roughly 50y.o., 6', 200lbs., ruck 4 miles with a 40lbs pack at about a 16 minute/mile rate and almost the entire time I'm bellow zone 2. Running the same 4 mile path at about 8.5 min/mile my heartrate is in zone 4-5 about 80% of the time. What works for you does not work for me.
I'm 59, currently rucking 60lbs for 3 miles, 6 days a week. Been up to 60 for a couple of weeks now, will go 6 more days at 60 then I'm dropping it back down to 40 so I can work on speed better. I can't do 15 min miles, 18 is fast for me.
BS
@@andrewhigdon5096 Thank you for your contribution.
Do a video on running with a plate carrier
hi fellow acl and pcl abuser.
a month after reconstruction, i met a guy, who had the same operation on the same day by the same surgeons. we were in the same room in the hospital.
he was brought to the swmming pool to watch his gf swim, n a wheelchair.
i came by bike to have a swim.
i just didn't want to use a wheelchair, that's it.
8000km done non stop ruck marching ! 60-80lbs on my back push 150lbs in front. I watch your channel when I can. I recommend NOT TO USE AS MUCH AS I DO.
To train should work your way up to 10 miles with 100 lbs. If you're in combat shape already I would keep it around 50 lbs to avoid injury.
I just throw on my get home bag which is about 20 lbs without water or food.
Are there any good made in USA water bladder & tube kits for my ruck sack anyone could recommend? I prefer to support made in USA when possible. Thanks!
I will tell you what I really like for an unconventional way of doing it I am not a fan of camelback but I found a company called q performance they are hard-sided water bladders that can go in a pack or Molly to your pack and are very versatile I highly suggest you look them up I love mine I usually have mine attached to a plate Carrier.
I also like that you can pre freeze them ahead of time so your water is cold it is also helpful for body heat regulation
Nice bro 🤜
As usual very useful considerations to take into account. I can only add that there is the third important factor besides fitness and backpack weight. This is backpack suspension system, which matters hugely how you actually feel the weight. I have a rucksack with a very good suspension. 40 pounds feel like 20-30. Another backpack of mine has a very uncomfortable suspension. 20 pounds feel like 30-40. And you cannot figure it out in a shop or a few mile stroll in an urban environment. You should walk at least 20 miles in a harsh terrain. Only then will you find out what your backpack and physical shape are actually worth.
Rucking is great fitness. Especially in the mountains. Agree rucking is absolutely aerobic. But if you want to train your heart without weighing down your body. Additional high speed intervals can help. Just a different motion. I did a winter solo fir 110 miles with 30 lb pack. At 60 miles my bad knee started hurting. I dragged the sob for almost 10 miles to get a ride. After 2 months recovery I started running to get back in shape without using weight. That March, I redid the 110 hike 25f/75f in 5 days fully loaded. Kind of like ,I can do reverse pullups but curls? I suck at that!
I'm going to bring in some rucking to raise my fitness level. Currently lift 3x week (2x home with KBs, 1x gym with barbell) and then walk 1 hr zone 2 on the other 4 days. I suppose I'll start by replacing a walk with a 1hr light ruck but I don't want to mess with my rest and recovery since I'm no longer as young as I once was. Then see how I feel and work my way up gradually.
Should I use a back pack or a vest?
I ruck with a pack that weighs around 15 to 25 lbs , 3 times a week . Sometimes I carry 10 pound dumbells in each hand. Distance is about 2 to 3 miles rucking.
I'm struggling with the weight issue. I loaded up with all the gear I THOUGHT I needed, then couldn't get to the end of the driveway without almost passing out 🤣🤣. So, out came a lot of gear that wasn't essential, and a lot more thought on what really is needed. I found out quickly that water and ammo is HEAVY, and that's what you need most. Learn to carry a lot more weight than you'll actually use, so if it comes down to it for real, you'll be more mobile 🤷♂️ And prepared!
I can max out at 50 pound but only for 3 miles i usually go with around 35
I ruck Kennesaw Mountain every Sunday. I carry 3lt water, 8 full magazines, 1 MRE, rain gear, advanced IFAK. I don't know how much that is but it's the minimum of what I would need in a minuteman scenario.
I really enjoy listening to your videos on rucking as I am new to it but have found it to be another great way to stay fit . Figure I'm walking the dogs anyways might as well get even more out of it usually do 1.5 hrs sat & sun and 1/2 hr to 45 min 2 to 3 days during the week with a 30 pounds. Once again really appreciate your advice on this great form of exercise
For my fellow burbanites, get a weighted bar. Usually can find them 5lbs to 30lbs. Fasten paracord at roughly where you have your sling points and then hook your sling on. Is it the same? No. Do you look heavily regarded? Yes. But does it kinda simulate a rifle? I guess? Puts that 10lbs on your neck/shoulders like a rifle would. Works for me
I rucked 32 pounds for 2 and a half miles and my mile 1 was 14:58 and my mile 2 was 32:15 and that’s with 20 pushups at mile 1 with my ruck. It feels good to get out and exercise. I’m 5’7” at 190
I fell on ice in January and messed up my shoulder then got hit by a car in February. Recovery is hard and slow. 4 days a week I puta 30lbs bag on with my EDC hit lots of hills on a 2 1/2 mile loop.
When you need to put it on while layin it on the Ground .. then crawl into it like a beetle on your back.. and cant stand up alone -
You reached a Border ;-)
May need a gambrel.
What are some good backpacks/rucks for strength training?
Barbells and weight plates
I am carrying a 35lb. loadout - LE2 Alice on frame - 3 rucks a week - M-W-F - keeping 15 @ min miles - short ruck 13 min miles - I carry what I will when I need to long range patrol or bug the hell back home. But...No leg here - AIRBORNE ALL THE WAY -
I damaged lado injured my self recently brother, tore a bit my teres mayor and cant do pull ups or rows, i wanted to feel my back worked out really good so i started rucking and my traps have been felling pumped and good like if i deadlifted heavy, really recomended rucking for rehab tool and working heavy your back and lower bak
For ne a stabdar is at least 10 kilos if i am running 5 kilos if i want to go heavy 15/18 kilos
Out here, there are only hills. Fire lines are great. Flat ground is easy. You most likely won't be going anywhere on flat ground. Fire lines are great
Thank you for the great content. Is 3.5 miles an hour okay? This seems to be my normal "fast walk" speed but I don't want to push it given my age (53). Thanks again for putting this video together.
What I experienced from it that none of the videos I watched mentioned was that it gave me sore feet at first and then sore ankles. Was doing 3-4 times a week so maybe that was too much.
Once per week is enough
40-60 pounds at 4 miles an hour seems like a good benchmark. I doubt i would carry less in a situation that demanded it.
I'm training to get healthy. Starting with losing 80 lbs of fat. To be a husband and community member that can do things. CERT is a good thing.
Dang, I'm kinda discouraged. I've got an event coming up in November where I'll be rucking with a full combat load and sustainment kit. Without armor, helmet, and the M249, I'm already pushing 60 lbs. Add that all in and I'm way up there, blowing way, way past the 20% threshold.
I don't want to get injured, but i gotta train to be capable of carrying all that. It shouldn't be a terribly long infil that i need to take the ruck in, but i want to be able to hit about 10 miles and be able to keep up with everyone else.
you will need strength training. Those 60 pounds will feel much lighter
@@GruntProof Thanks for the reply, brother. I'll get to work on strength training now. I'll probably primary legs and secondary back?
I'll report back. Perhaps it'll help contribute to the promotion of rucking.
I would love to see that 😂
@@bruceyung70See what?
@@JamesMeltonI would like to see you hump 60lbs + 17lbs (M249) + gears = 80 plus lbs. It just seems a wee bit extreme! I hump with the lightest as possible like 7 lbs and it still kills me after a mile or so but you claiming 80 lbs…dang, that's impressive! I would like to see it. (I hump light with running shoes to reduce weight and carry only water and other light essentials) so the total might be 10 lbs. but I would like to reduce weight even more and just go as light as possible! I sometimes do a cycling and swimming combo on top of it though. I rest a lot and enjoy the view.
first off - you gotta have good knees.
I’ve tried contacting you on your website but it just keeps saying sending. I was wanting to talk to you about attending our festival in October in Kentucky.
More applicable than running? Nah, there are different benefits for both.
Take care of your tendons and ligaments, gang! The muscles will come along. All the muscles in the world ain't no good in you damage a tendon or ligament! Stay healthy.
I ruck 25lbs in 25lbs it suck you never get use to it I'm 64 tall at 237lbs it works ...it's beter
Usually 25-35 lbs. that’s all you need. Do a 45lb every now and then. We aren’t in the military anymore. No need for 55-100 lb rucks.
Training for the Norwegian Ruck March, so I'm doing 25lbs, presently doing 9.35 miles ~ 13.25 minute mile. (Generally doing 9.35 miles in just over 2 hours (between 2 hours 4 minutes and 2 hours 8 minutes).
I have a few different bags and setups. Hunting, bug out, and day / range packs. Looking at some mystery ranch bags. Here in Melbourne florida our hikes are going through or around swamps and marshes. I love how miserable it gets sometimes! I have had multiple knee surgeries and shoulder surgeries.
(For injuries) Building on a base of Test E. add HGH and Anavar. After 60 days come off the Var and add in masteron. 60 days later come off the masteron and add Primobolan. I’ve found this highly effective and keeps me from more dangerous gear like EQ, Deca, or Tren.
Seriously ... what is the purpose of this?
People need to get lighter and faster.
Rucking is gonna get people phucked up ... like Crossfit.
Endurance
When I'm back home in Ohio, I walk in boneyards (cemeteries). Usually pretty early like around 5am. It can be creepy sometimes. There in hilly areas and well maintained. I carry my AR in my ruck and have Sig on a chest rig. Nothing like incentive to exercise. 😂🥃🍻🪂🫡🇺🇸
I’m coming up on 62 and very fit at 6’3 210lbs. I’m a mountain hunter and always carry a full pack. At home I’m blessed with living in a hilly area directly behind us and my rukk normally is a rusty 25lb pLate and ill do 5miles twice a week. Every other week I’ll bump up to my rusty 45lb plate same distance but use trekking poles in conjunction and yep I feel that one lol