Military

[Dovx]

Ill try to write it as simple as possible, lmk if something is unclear

WEEK 1-3:
-E ruck: 20%BW for 60min
-HIC ruck: 30%BW 3x10min/2min rest between
WEEK 4-5:
-E ruck: 20%BW for 70min
-HIC ruck: 35%BW 2x10min/2min rest between
WEEK 6-7:
-E ruck: 25%BW for 60min
-HIC ruck: 35%BW 3x10min/5min rest between
WEEK 8-9:
-E ruck: 25%BW for 70min
-HIC ruck: 35%BW 3x10min/2min rest between
WEEK 10-11:
-E ruck: 25%BW for 80min
-HIC ruck: 40%BW 2x10min/5min rest between
WEEK 12-13:
-E ruck: 30%BW for 80min
-HIC ruck: 40%BW 2x10min/2min rest between

-For E ruck, you can now just work up to 150-200mins adding 10mins every 2 weeks (+30% BW is fine)

WEEK 14-15:
-HIC ruck: 40%BW 3x10min/5min rest between
WEEK 16-17:
-HIC ruck: 40%BW 3x12min/3min rest between
WEEK 18-23:
-HIC ruck: 40%BW 3x15min/2min rest between
WEEK 24-29:
-HIC ruck: 45%BW go with 2x10 to 3x10 to 2x15 every two weeks with 2min recovery for all weeks

[Joesph155]

Which SE and Max Strength cluster should I use for base and onward?

[grouchyjarhead]

I like that rucking approach. A lot.

[Dovx]

Glad you like it, it's a killer.


-Also to add, take care of your feet on any ruck intense routine. (You don't need to be bitch about it, but some basics could save you weeks of off time in long term)
-And I forgot to write, I would only do routine from above with fighter template , all others would be devastation waiting to happen.

[Joesph155]

Would black protocol be used with fighter?

[lennarn]

Thank you Dovx for the great rucking progression! I'm sure I'm going to use it at some point (prepping for a GoRuck or something similar). How do you take care of your feet?

Vietnam vet Ron Hood of http://www.survival.com/ (in one of his videos) recommended nylon socks, the kind ladies wear, to prevent blisters. Has anyone used that? My dad says to just use chalk.
Climbers and gymnasts say to file down your callouses with a pumice stone to prevent tears. Not sure if you really get calloused feet but it's worth noting for hands.

[Dovx]

How do you take care of your feet?

-I always wear dual socks ; one thin nylon ones and some thick (wool or some mix) over them.
-Dual lacing ;
-For blisters (if they happen) I just pop them with needle and try to leave feets on air as much as possible...

That's it; also I suggest that you skip ruck workout or implement deload(easy) day/week if you feel any unhealthy pain or if you got bad blisters ...
Always give yourself more than enough time to prepare for whatever you need, so you can throw ocassional day off extra or deload week (you never know with rucking).
It's imperative that you don't pick up any injury while training for event because thats just worst than if you didn't train at all.

There are plenty of articles around internet for feet/hands care for climbers,hikers and such; it's not problem to find them if you are interested more in-depth; I just wrote some basics I use.

[K.B.]

Ill try to write it as simple as possible, lmk if something is unclear

WEEK 1-3:
-E ruck: 20%BW for 60min
-HIC ruck: 30%BW 3x10min/2min rest between
WEEK 4-5:
-E ruck: 20%BW for 70min
-HIC ruck: 35%BW 2x10min/2min rest between
WEEK 6-7:
-E ruck: 25%BW for 60min
-HIC ruck: 35%BW 3x10min/5min rest between
WEEK 8-9:
-E ruck: 25%BW for 70min
-HIC ruck: 35%BW 3x10min/2min rest between
WEEK 10-11:
-E ruck: 25%BW for 80min
-HIC ruck: 40%BW 2x10min/5min rest between
WEEK 12-13:
-E ruck: 30%BW for 80min
-HIC ruck: 40%BW 2x10min/2min rest between

-For E ruck, you can now just work up to 150-200mins adding 10mins every 2 weeks (+30% BW is fine)

WEEK 14-15:
-HIC ruck: 40%BW 3x10min/5min rest between
WEEK 16-17:
-HIC ruck: 40%BW 3x12min/3min rest between
WEEK 18-23:
-HIC ruck: 40%BW 3x15min/2min rest between
WEEK 24-29:
-HIC ruck: 45%BW go with 2x10 to 3x10 to 2x15 every two weeks with 2min recovery for all weeks

Great write-up. Feel free to post this and 'taking care of your feet' in the Member Articles section. It's probably something we should keep around.

[grouchyjarhead]

My own foot care advice, similar in some respects:

I don't use dual socks, I just use a good quality sock made for hikers (Smartwool is my current) that doesn't give much friction at all. Cotton socks are the Devil when you're rucking. If I'm doing 10+ miles I'll put Vaseline on my feet but otherwise I don't add anything else. A good pair of boots with a good insert helps a lot too, but depending on the boot you might not need an insert.

Keep your nails trimmed and rounded off so there's no snagging or rubbing. If I get blisters (which is very rare) I personally don't pop them unless I have to, I just use moleskin to protect them.

Another trick for your boots is to put some thin foam between the laces and the shoe itself. You can then tighten down the boot a lot but it's still comfortable. Mine is similar to like a yoga mat in terms of thickness and material. I used to use that approach and skip lacing with my old boots. My NB Bushmasters though are so comfortable I don't use the foam anymore.

When you're done rucking, check your feet first thing. Air them out a while with no socks, check for hot spots, elevate them a bit if you can. That's always worked well for me.