![]() Strength training alone provided some benefit. The table below summarizes his findings.Īerobic training alone was useless. William Kraemer, one of the leading researchers in the field of strength and conditioning, conducted a study looking at strength training and aerobic training on performance of a 3.2 km / 2 mile ruck with a 45 kg / 99 lb load. What type of training has the most impact? Dr. It is likely that as loads get lighter (i.e., less than 20% of bodyweight), running ability is much more relevant. However, most research used relatively heavy loads to test the relationship of running with ruck ability. This might seem counter intuitive but when you combine #s 2, 3 and 5 from above, it makes sense. Unloaded running ability is not important.This is different from running, where increasing lean body mass does not help performance. Lean body mass improves performance (but reduces run performance).Skinny, fast runners are not likely to do well when loaded down with a ruck. Those who can produce the most power in non-load bearing activities (i.e., rowing, cycling) would likely do well at rucking. In this case, it is absolute, rather than relative aerobic capacity that is important. Aerobic fitness is an advantage, but not at the expense of strength.For the lower body, hips are the most important, followed by strength around the knee joint and ankle. For the upper body, core stability/strength as well as shoulder strength are important. Upper body strength and lower body strength are both very important. This is perhaps the biggest factor, especially for heavy loads. They can also walk faster before having to change to a jog or run. Left on their own for program design, soldiers are not likely to build the type of fitness to accomplish this task.Īccording to the available research, what factors lead to improved ruck performance? This type of fitness is not likely to happen without significant planning. Note that the loads are reported in kilograms:įoot soldiers should be trained to be able to carry, at a minimum, 40% of bodyweight efficiently, and should be able to handle up to 75% of bodyweight for short periods of time. The same report provides the table below from Afghanistan. The table below is from the NATO scientific technical report on load bearing marches: The load carried by the average foot soldier in combat is very heavy. So, what do you need to know to understand the types of training that benefit rucking? The risks involved? The basics? Here goes: This article will serve to summarize and interpret those military research findings to provide background for Part Two, which will discuss how to apply the findings to a ruck training program. There’s quite a bit of published research on appropriate training for load-bearing marches, also known as rucking.
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