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More rucking tips from a Green Beret: Revisiting the hills with a 45-lb ruck

About six months ago in our SFAS training tips, we hit the trails with our rucksack and were hitting the hills as they present issues that as a Selection candidate that you will encounter in the various courses that the services will offer.

With the rain, we had in the area as the remnants of a hurricane dumped some needed moisture in the forest, what better time is there than to get out in the rain and mud and carry a rucksack? The one good thing is that the trails would be empty as most people that time of morning decided that hiking in the rain and muck isn’t the most fun way to start the day.

It should be noted, that my training companion bailed on me. My bulldog took one look outside at the rain and wind and gave me a look like, “you’ve got to be kidding me?” and flopped, not rolled over, flopped on her side with her back to me. Sigh. I was on my own.

On another side note, besides the training value of rucking for those of our readers who are aspiring Special Operations candidates, going out on an early morning hike/ruck is a great stress reliever for a bit. For those who need to clear their head and decompress, it is a wonderful tonic for the cluttered brain. And there has been plenty of that lately…Nuff said.

In getting the weight right for the rucksack, which should be a 45-pound minimum, I went back to using a sandbag that I placed in the top radio pouch of the rucksack. Back a few months ago, we got several questions about using bricks, which you can and for the purpose of that one exercise I did. But to me, and it is just my personal opinion, bricks are bulky and it takes quite a few of them to get the weight right.

For the purposes of training and just for the plain ease of getting it right, a sandbag is much easier and foolproof. But there is no right or wrong answer here, whatever works for you is fine as long as the weight is correct. And that is what it is all about…

We’ve posted some tips based on our experience that we feel will be of good value to you. I don’t claim to know it all, but after many years in SF, these tips and techniques worked for me and hopefully, they’ll work for you as well.

So, the weight, in this case, the sandbag should be packed up high between the shoulder blades as much as possible. The ruck that I’m using has radio pouch up high, that is where the sandbag was placed. And it bears repeating that I prefer sandbags because it will mold to your ruck and back and doesn’t have any sharp edges that can rub you on a long-distance ruck march.

On this particular ruck march, I once again used the waist strap on my rucksack, that way, the weight rides more on your hips and not on your shoulders. This way you can loosen your shoulder straps just a bit so that the weight isn’t all on them.

We covered boots in a several of our earlier pieces. I have several favorite pairs that I take on hikes depending upon the conditions. Since I had recently purchased a new pair of the Merrell MOAB2 boots. As we’ve stated before, these are great boots.

They are comfortable right out of the box, very stable, have excellent traction in all kinds of conditions (this day would be a mix of wet forest and rock) and the new footbeds fit better with improved arch and heel cup design. I almost went with the heavier Sawtooth boots but I’m putting them on a pitch count so to speak so that they last as I can’t get any more of them.

Someone emailed me a while back and asked what boots I rucked in back in the day. It is a very good question. I answered my issued jungle boots. Why? Because that is what I was going to use when I was either at home base or deployed and had several pairs broken in. Use what you are going to wear down range.

The closed loop trail in my favorite “Purgatory” hike gives plenty of varied terrain so it was up and down some steep hills. As it is a short trail I went back and forth (twice) to get some distance in which is guaranteed to get you some strange looks from any other hikers that you come across. But on this rainy, wet morning I was alone anyway.

More Rucking Tips, Revisiting the Hills With a 45-lb Ruck

I took my SFAS Cadre walking stick (The staff of Ra) on the course. But unlike Mr. Indiana Jones’ medallion, mine has a large snapping turtle skull attached. It makes for an attractive topper and a good weapon for the occasional dog that decides to attack the crazy person walking in the woods alone. Usually, all it takes is to point it and Fido thinks better of it. Of course, that is what the bulldog’s secondary (implied) task is for.

So, with the Apple iPod in place, some soothing Metallica in my ears, it is off to Purgatory. When hitting the upslope of the hills, I like to lean forward just slightly and lengthen, not shorten my stride. Some people do the opposite, whatever works for you. Try it. I’m not talking a big difference, just an ever so slightly longer one which keeps your momentum going. The walking stick will definitely help here and when you reach the downside of the slopes.

Running: This is a touchy subject with a lot of people and you’ll get 100 different answers from a 100-different people. But when it comes to increasing speed, I don’t recommend that you run with a rucksack on your back while in training. Learn to increase your speed without resorting to running.

Running with a rucksack puts an incredible amount of stress on your knees. On this trail, there are some steep downhill slopes where it is easy to pick up a shuffle for a short distance, and it can speed things up but there is a difference between doing that and for running a longer distance.

From one of our earlier articles on rucking while preparing for selection, “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.”

I can’t stress enough as someone who now has two arthritic knees and a back to boot to learn to increase your speed without running. Lengthen out your stride and generate power with your legs and your speed will come naturally without resorting to running. But while in the course…do what you must, to pass. When I was becoming a SFAS Cadre member, we had to go thru the course before working there. I was one of the “dinosaurs” who went thru the SFQC before there was SFAS. And on one of our long-range rucks, I jogged the last mile and a half, almost two, just to get it over with as I still had plenty of time (why do people who give advice, never take their own?).

The standard is a 15-minute mile pace to pass the course. That is the minimum. You should be aiming much better than that. I used to keep about a 12-minute per mile pace. It is plenty fast enough for where you’ll finish a 12-mile with just over 30 minutes to spare and is a pace that you can keep up for an even longer distance.

Water and hydration are very important as we keep harping on in every PT piece every morning. On this day, despite the rainy, raw conditions, I drank quite a bit of water, close to 36 ounces. It is a good habit to get into during training to continue to push water all the time. If you get into the habit now, you’ll keep it up during the course.

Happy Rucking…now I have to have a word with a bulldog about abandoning me.

If anyone else has any questions, feel free to send them along to [email protected] or at my Twitter page @SteveB7SFG and I’ll be glad to answer them.

Photo courtesy of US Army, author

 

*Originally published on Special Operations.com and written by STEVE BALESTRIERI

Special Operations Command considers keto diet for SEALs

In what is bound to be a controversial decision, the Special Operations Command (SOCOM) is pondering establishing a mandatory keto diet for its maritime operators. The rationale behind the move is that such a diet would make diving operations more efficient and effective.

A ketogenic diet is high in fat with a moderate intake of protein and very limited carbohydrates. The goal is to force the body into ketosis, which means instead of using carbs for fuel, the body adjusts and utilizes fats, thereby making it easier to burn through a person’s established stores of fat. Butter, oils, nuts, cheese, meat, fish, eggs, and low-carb vegetables are the staples of a keto diet.

“You can carry even more calories because fats weigh less, which is an advantage,” said Dr. Jeff Volek, a professor at Ohio State University’s Department of Human Sciences, in a statement to Military Times.

Lisa Sanders, SOCOM’s director of science and technology, said in a press interview during the 2019 Special Operations Forces Industry Conference, that “one of the effects of truly being in ketosis is that it changes the way your body handles oxygen deprivation, so you can actually stay underwater at depths for longer periods of time and not go into oxygen seizures.”

If indeed SOCOM decides to commit to the decision, it will include the SEAL Teams of Naval Special Warfare Command, the Special Forces dive teams, certain Marine Raider teams, and the majority of the Special Operations airmen (combat controllers, pararescuemen, and special reconnaissance operators are qualified combat divers).

Sanders went on to say to Business Insider that SOCOM is already experimenting, through a small business research program, with the benefits of the ketogenic diet to altitude-induced hypoxia, which can be caused when operating in high-altitude environments, such as the mountains of Afghanistan. Moreover, Sanders said they are looking at how to achieve ketosis through non-dietary means.

“That kind of technology is available today,” Sanders said. “We can tell whether you are or are not in ketosis. We have really good indications of how to put you in ketosis. And we know statistically what that does to your ability to sustain oxygen. In addition, we are tracking two additional studies funded through the Office of Naval Research assessing ketosis results in other extreme environments that are relevant to SOF war-fighters.”

Nutrition is one of the core pillars of fitness, along with training and rest. But foresight is key. What would happen, for instance, if operators on a keto diet find themselves behind enemy lines (which is expected, after all), and don’t have access to the fancy treats of the diet, thereby losing the benefits of ketosis?

 

Feature image courtesy of the U.S. Navy

This article was written by Stavros Atlamazoglou at NEWSREP

Watch: How does astronaut food compare to MREs?

Retired Marine Colonel Randy Bresnik cut his teeth as a test pilot for the F/A-18 Hornet program, before going on to serve combat tours in support of Operation Iraqi Freedom. Now, he’s an astronaut, and one of the few remaining with the experience necessary to give us the lowdown on how space food stacks up against good old-fashioned MREs.

Watch Colonel Bresnik discuss the differences and similarities between eating in the field and eating in orbit in the video below:

Image courtesy of NASA

 

Bubs Naturals Collagen Protein and the SmartShake Shaker make for a solid 1-2 punch

Pounding a protein shake after your workout is as American as apple pie, but just because something’s a tradition doesn’t mean you can’t shake it up a little. As opposed to the whey protein I grew up on, I recently made the change to Bubs Naturals Collagen Protein–a shift more and more people seem to be making in the fitness and health oriented worlds. In fact, full disclosure here, the real reason I even started considering trying out a collagen protein was because my mom, a registered nurse with 30+ years in her field working as a caregiver and teacher, added it to her own morning ritual.

Advice is rad and all, but when I see people with expertise I respect doing something new, that gets my attention a lot quicker than any well-intentioned lecture about the recovery benefits of collagen protein.

After showing you guys how I manage to get my blood pumping before a workout last time, it seemed only fitting that I show you what I use post-workout to help get on the road to recovery: Bubs Naturals and the SmartShake Shaker.

There’s no such thing as a protein shake you savor and anyone that tells you otherwise is just trying to sell you something, bub Bubs unflavored protein does a great job of hiding in plain sight while you flavor up your beverage with whatever you like (I usually use a bit of MiO Liquid Water Enhancer). Honestly, if you pound your protein shakes like I do, you can even get away with just going with the unflavored protein alone–it’s not bad at all.

Want to get your post-workout going just like mine? Here are some deals on what I use:

And a special thanks to Leatherneck For Life for providing the awesome “Embrace the Suck” shirt shown in this video!

Using Strike Force Energy as a pre-workout supplement?

While there are already plenty of supplements on the market aimed at giving you a boost of energy to get your workout started, I approached the problem from a slightly different standpoint: I’m not a gel-haired bro looking for an edge before I get my pump on (though I could be accused of that from time to time)… Instead, I’m an exhausted dad just trying to find the strength I need to keep my eyes open between sets on the bench.

Real life fitness doesn’t often have much in common with the aesthetically pleasing, bright eyed and motivated fitness models we see in the advertisements. For most of us humans, our body fat percentage is just one of a hundred daily stressors vying for our attention, and as bummed as we may get when our fitness game falters, we often have no choice but to prioritize real-life responsibilities over the hour of daily self-hazing it takes to keep our love handles from turning into full on luggage. So, when you can steal some time away from work, family responsibilities, and social obligations, you’ve got to get your proverbial money’s worth… even when you’d much rather be napping.

I’ve been a fan of Strike Force Energy ever since they hooked me up with a pack during my time covering Petit Le Mans for NEWSREP, but it’s only been recently that I’ve started using it as a regular part of my pre-workout ritual.

Aside from the kick in the pants Strike Force Energy gives you in the form of caffeine, it also boasts 100% of your daily Vitamin B6 and B12, so you can use all that extra energy it gives you to skip your Flintsones Chewables for the day.

And a special thanks to Leatherneck For Life for providing the awesome “Sons on Tun” cup shown in this video!

What and when you should be eating to maximize your gym time

Everyone loves a good, gruesome workout. You feel accomplished afterwards, you’ve got the endorphins flowing, but what next? Is it a protein shake? Is it a full meal? What about before the workout? What fueled you during those intense bicep curls? There is a lot that goes into the workout besides the exercises themselves. Pre, during, and post workout nutrition play much larger roles than you may think. Let’s talk about what and when you should be eating to get the maximum benefit out of your next gym session.

Pre-Workout Nutrition

It is pivotal to consume the right foods before your workout. Exercising on an empty stomach can lead to undesirable effects such as burning protein as an energy source or causing your body to rely on fat as an energy source which your body will respond to by making more fat. Your body wants to use carbohydrates as fuel for exercise, but when it does not have enough of its preferred fuel source it will burn glycogen (stored carbs) or fat as the energy source. This may sound nice if you are trying to lose weight, but these forms of energy storage are there to fuel your brain when glucose levels are low in your body, so they’re kind of important. The other option, burning protein, breaks down the same thing you are trying to build up…your muscle. Your body is burning the same thing it needs to rebuild itself after a workout. Definitely not ideal. So, what should you consume before your workout? Here are some great natural pre-workout options:

  • Leafy Greens
  • Whole Grain Bread
  • Legumes
  • Nuts/Seeds
  • Fruits
  • Smoothie
  • Yogurt
  • Rice Cakes

All the foods mentioned above are great sources of complex (healthy) carbohydrates which makes them ideal fuel for the body during a workout. Depending on the size of the pre-workout meal, be sure to eat 2-3 hours before your workout to make sure the food is fully digested in your system and can be utilized during the workout. Exercising on a full, undigested stomach can lead to trouble with digestion which means your body will not be able to fully utilize those carbohydrates. In addition to carbs pre-workout, a cup of coffee is a great natural option to pair with your food for that extra jolt during your workout. So now that you’re fueled up and ready to get your sweat on at the gym, let’s talk about nutrition during the workout.

During the Workout

Though you probably don’t hear about it as much, what you consume during the workout can be just as important as what you consume before or after the workout. The first thing to make sure you’re getting enough of is obviously water. The importance of water in everyday life cannot be undermined. The amount of functions water has in the body is astounding, and it does even more functions during exercise such as regulating body temperature and joint lubrication. It also helps transport necessary nutrients throughout the keep your workout going, which leads me to the next thing you may consider consuming during a workout: glucose. Glucose is the most basic form of sugar and it is the form that your body absorbs. How can this help during the workout? Well you burn calories during the workout and pumping extra calories (glucose) into your veins during the workout is kind of like pouring fuel into a plane while its in flight. The calories help to replenish what is being used in the workout. An amazing product to consume during your workout is Tailwind Nutrition’s “Endurance Fuel”. This blend of calories, electrolytes and hydration is the perfect thing to consume when you’re burning those calories. I have personally used this product and can vouge for its awesomeness. I noticed myself having more energy during my workouts, especially when I used their caffeinated endurance fuel with the extra kick of caffeine (I did not consume coffee before the workouts with caffeinated endurance fuel, that would be crazy). This stuff dissolves COMPLETELY in your water bottle and every flavor I tried tasted amazing (I liked the green tea the best). If you aren’t inclined to purchase some of Tailwind Nutrition’s Endurance Fuel, here are some other great options for you to consume during your workouts:

Now its time to talk about that post workout snack.

Post Workout Nutrition

Most people will just consume a big ol’ protein shake after a workout. While this is a pretty good option, it is not the most beneficial to rebuild your body. The most ideal ratio of carbs to protein to consume after your workout is actually 3:1, respectively. The protein is required to rebuild the muscle you just broke down, but the carbs are important for replenishing the glycogen (stored energy) you just consumed for the workout. Your muscles are where we store a good amount of our glycogen for immediate muscle use during exercise. The other place we store glycogen is in our liver, but we are aiming to replenish the muscle glycogen here. Again, it may sound nice to not replenish the stored glycogen if you are trying to lose weight, but much of the weight you may be trying to lose is adipose tissue, or fat. Therefore, it does not make sense choosing to not replenish your glycogen storage because that is not necessarily where the excess weight is. Consuming protein after a workout both increases protein synthesis while simultaneously decreasing protein degradation. There are plenty of options for post workout snacks that provide this 3:1 ratio. In terms of protein powders, a lot of them are derived from sources that contain carbs anyways such as milk or vegetables, but they contain more protein than anything. Different kinds of protein powders (whey, casein, rice, pea, etc.) are great post workout options if they are paired with an additional snack or contain a good amount of added carbohydrates. Snack ideas to pair with your protein shake include:

  • Sweet Potato
  • Chocolate Milk
  • Quinoa
  • Peanut Butter Sandwich
  • Oatmeal
  • Dark, leafy veggies
  • Rice

If you don’t want to use protein shakes because of the price or some other reason, that’s okay! Here are some other options besides shakes to consume after your workout to get the required protein:

  • Grilled chicken
  • Eggs
  • Greek Yogurt
  • Cottage Cheese
  • Salmon
  • Tuna

If you are looking for an all-around great recovery drink for your workouts though, look no further than Tailwind Nutrition’s “Recovery” drinks. These drinks offer the damn near perfect post workout nutrition that you can easily combine with water. The powder completely dissolves, just like the “Endurance Fuel” and tastes cleaner than any protein powder I have ever used. The “Recovery” drink contains healthy carbs to replenish your glycogen stores, single amino acids (the building blocks of protein) which combine to make complete proteins, and minerals to help re-hydrate you and replenish your electrolytes. Again, I have personally used the “Recovery” drink from Tailwind, and I can confidently say it is the best post workout drink I have ever had. It contains everything I need after a workout in one beverage, tastes great, and doesn’t have a gritty texture like a lot of other protein powders do. As far as timing goes for post workout nutrition, you should ideally consume your 3:1 ratio 30 minutes to 1 hour after finishing your workout for maximum glycogen replenishment. The protein synthesis will take place over a longer period of time (which is why getting enough sleep is also crucial to rebuilding your muscles), but it is still important to have that protein available for when your body needs to rebuild itself.

So that’s it. There’s your quick summary of overall workout nutrition and its extreme importance. I always tell people a healthy lifestyle is 70% nutrition and 30% exercise. Sure, you may place a larger importance on exercise if you are trying to get big or lose weight, but without the proper nutrition you will see no results. Whatever your goal, I cannot stress enough the importance of the proper diet to meet your goals. Keep these things in mind the next time you are about to hit the weights.

Written by Braeden Yacobucci

Braeden is a junior at Kent State University studying Nutrition and Dietetics. He is a member of the Student Dietetic Association and is working towards becoming a Registered Dietitian in Ohio. He has also spent many hours shadowing professional dietitians in the fields.

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