SOF PT

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.

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

Ruck like the best of them: Former Green Beret breaks down the basics of hiking your gear

In our Selection preparation, we always stress the importance of Rucking and the value that all of the services put on it in the Special Operations community. The services will all stress the 45-pound minimum in training and one of the frequent questions we get is why train with 45-pounds when in reality the amount will be much more.

The 45-pound weight is considered the minimum, it is a baseline that everything is based on. That isn’t the ceiling but the floor. As we’ll get to in just a moment. Carrying a ruck is the basic mode of transportation that every Special Operations Forces trooper will have to master. In Selection, it isn’t just a physical test and yes you will be tested physically there, but a mental one. You’re going to get tired, hungry, sore and worn down. The rucksack is the vehicle by the cadre to see who has the intestinal fortitude to keep putting one foot in front of the other and drive on with the mission.

It is even more important in the Special Forces Selection and Assessment Course (SFAS). That 45-pounds as we said above is the floor. That is the baseline of weight before a candidate has to add his food and water. And then the cadre of SFAS have no shortage of events for the candidate to increase that weight exponentially each day.

So, if you aspiring SOF candidates are following along with physical training program, on Sunday (we always do a Sunday ruck, to pay homage to the SF gods) we had a five-mile ruck on the agenda and I, for one was looking forward to it.

We’ve had a pretty sustained heat wave with high humidity up here in the Northeast for quite a while now. On Saturday afternoon, massive thunderstorms ripped thru the area but in their aftermath brought crisp, cool air with an almost autumn feel with it. The air was dry and temps in the low ‘60s, perfect rucking weather.

So as I was trudging along in the dark at about 0520, I decided to take another route and extend the distance (arthritic knees and all) for about another mile and a half into my neighboring town. While trudging along I made some mental notes to pass along about the basics of rucking and ensuring that we all are doing the little things right.

Boots and Socks: Are we all wearing two pairs of socks, turned inside out so the stitching isn’t rubbing and causing hot spots? The inner sock should be one of those nylon or polypro socks to wick away the moisture from your feet and put on some foot powder as well to help with the same.

Your boots have to fit snugly but not too tight, especially in the heel and have them laced up to where they are comfortable enough without being too tight and cutting off your circulation. Are your second pair of boots broken in well enough?

Packing Your Ruck: During training or train up for Selection, you don’t need to have a bunch of gear in your ruck, just the prescribed amount of weight, in my case a sandbag in the radio pouch. Again, going over the basics here, the reason you want the sandbag up higher between your shoulder blades is that you don’t have the weight down low pulling on your lower back.

If you do decide to opt for a gear-laden ruck, follow the same guidelines, the heavier items go on the top and as close to the frame as possible. You don’t want heavier crap far away from your body. Why? It is a simple case of leverage. The next time you are in the gym, walk back and forth around the gym a few times with a heavy dumbbell pressed against your chest. Easy right? Now do it with those dumbbells extended away from your body.

It is a lesson that once learned will stick with you. Once during training, a friend tripped over an exposed root in the dark and twisted his knee up pretty good. We were going to walk him out to a road and have him exfiltrated to the hospital just to be on the safe side. In the dark, we divvied up his essential gear to be shared amongst the rest of us lucky souls. The boss asked me to carry his radio and I, of course, said sure. As I was helping the injured guy to his feet, the boss stuffed the radio in my ruck. We loaded up and moved out.

It took all of about a quarter mile to realize, in his haste, he stuffed it on the outside. A big mistake of mine for not checking. It felt like it weighed about three times the actual weight. If you doubt it, try it once and put the heavy stuff on the outside and feel it for yourself.

Have your Camelback system handy to where you can drink on the fly and not have to stop or fumble for it. In training, it isn’t a big deal but once you’re in the Selection Course it will matter a great deal.

Just as a force of habit, I still pack a basic survival kit, (photo) with stuff I’d need in the case of an emergency, which while rucking along a road or trail in town seems ludicrous but it is just a good habit to get in, and good habits die hard. Why do I carry an extra water bottle when I have a Camelback? Some of us, myself included, are weird when it comes to people drinking out of my Camelback. If I come across someone that needs a drink, I will gladly share and even give them my spare water bottle. But unless of a dire emergency, I don’t care for anyone else drinking out of my kit.

Stride Out Without Running: In your training prior to Selection, we stress always to go as fast as you can without running. It puts way too much stress on your knees and lower back and you don’t want to hurt yourself before you even arrive.

And of course, it goes without saying that when you are in the course and conducting a gated event such as a long-range movement that is timed, do what you have to do to pass. If you need to make up time, lightly jogging down any hills or the flat terrain will help get ahead of the power curve or makeup time if you were slowed down for any reason.

During your train up is the time to find your ideal pace. You know what the standards are, (15-minute mile pace), and of course, you want to better that each and every time you go out there. Once you find your optimum pace that you can say do a 12-miler for that is well within the time limits, keep that pace and use it as your baseline.

You won’t know the details of the distances during Selection and probably won’t know how far you’ve gone on the gated events there. That’s why having your pace down pat is so important. It is why we stress the leg training that we do in our PT program. It builds the strength and power to push you thru these ruck marches much easier.

A quick word about posture, while you don’t want to be bent over staring at the tops of your boots, (that won’t go over well in the course and is dangerous while rucking along the roads here), you’ll find that the best way is to bend slightly at the waist and lean forward as you ruck. On steep uphill climbs, you may want to lean forward even more so. It is all a personal choice there.

So strap on your ruck, ensure the waist belt is secure and snug and get to it. This week as I mentioned I changed my route and rucked along the road in a neighboring town. I guess I looked like a sketchy MFer to the local gendarmes and they drove past me slowly a few times. Either that or they wanted my walking stick.

Ah well, it is all good. Ruck on and if you have any questions, shoot them my way and I’ll be happy to answer them.

Photos: US Army, author

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

Having the proper boots and socks at selection is essential

About 8-9 months ago we posted a piece on boots and not only having ones that fit properly but having at least one backup, broken-in pair when you start Selection. With new classes starting up, we’ve gotten some questions about the different gates and events at Selection and we’ve posted on those and will revisit many of them again.

Most of the questions we get regarding the Selection process center around rucking and land navigation and today’s topic, boots, and boot fit are an integral part of passing anything to do with either. Because you’re going to be doing a ton of walking during the rucksack marches and Land Nav and if your boots are giving you problems, you’ll be in a world of hurt.

So, it is a good time to revisit the care of your feet and the proper boot fit that we touched earlier this year. For you younger guys getting ready to attempt Selection, this may seem like a trivial matter, but it is not.

As I’ve said many times… Your feet along with your brain are the two most indispensable parts of your body in Special Operations Forces. I’ve repeated ad nauseam many times what the men who trained me have said over and over. Your feet are your lifeline in Special Operations. Take care of them and they’ll take care of you. Having spent many years in the Special Forces Regiment, care for your feet became second nature and will be a very necessary function.

If anyone in your class or is a training partner has been in a light infantry or an airborne unit. they will know these tips already. If you don’t have that background but have senior NCOs or officers that served in these type of units, seek out their advice on the subject before beginning your prep for Selection.

Proper Fitting Boots: Unless some things have changed at Camp Mackall, and I doubt they have, you won’t be allowed to wear any of the high-speed boots in Selection, only what the military issued you. So, wearing the various boots from Merrell, Asolo, Lowa, Vasque, etc. will have to wait until you graduate and go operational.

The key for proper fitting boots is ensuring that the boot’s heel sits tightly to the rear of the foot while giving the toes some wiggle room up front. If your foot is sliding around too much, either front to back or side to side, you’ll have friction, which leads to blisters. If your boots are too tight, your toes will be curled up inside and that is a blister waiting to happen. Some people advise buying boots a half-size too large because your feet will swell on a long-range ruck march. I wouldn’t recommend that but if your feet swell that much it may be an option.

Have at least two pairs of boots ready for your Selection class and break both in like you would a baseball glove. Walk everywhere in them until they feel like an extension of your leg. It is a good idea to get boots that have good ventilation and water drainage as they’ll allow your feet to breathe and dry out when wet which will cut down on blisters

I know I’ve beaten this horse to death in our PT Preparation articles but having a second pair of broken in boots is essential. Without that, you are setting yourself up for failure. You are going to get wet a lot during Selection, even on days when it isn’t raining or snowing. During the events of that day, you just drive on and do what you must.

But that night, allow the boots to dry out and stuff them with paper towels or newspaper and allow them to dry out properly. Wear the second pair the next day and the first pair will be ready after that. And if your boots blow out on you during an event, you will have a second pair of well broken in ones to take their place. Having to use a new pair of non-broken boots in Selection is not the way to get thru the course with your feet intact.

I can recall one February class when I was a cadre member at SFAS. It was cold and damp and it rained/sleeted and even snowed hard on the candidates nearly every day. The dirt back roads and trails in North Carolina were soupy and underwater in many places. The candidates’ feet were wet nearly all the time, and because training doesn’t stop, their feet suffered.

Nearly all had multiple blister problems and our cadre’s medics were working overtime. Many of candidates had feet that resembled raw hamburger by the end of team week. They were forced into switching out their boots daily and those who didn’t have a second broken in pair suffered the worst of all.

Prepping and Caring for Your Feet: Having been a cadre at SFAS as I mentioned above, I’ve seen all different kinds of foot preparation and care. Another cadre member Doug P. and I when we had the night duty used to walk around the candidate’s barracks incognito at night to see how they were caring for themselves and their teammates. (Foot stomp… take note. You’re always being evaluated)

You should have a good set of nail clippers with you when attending Selection and ensure that you take good care of those as needed.

Here is where you must know your own body and what works for you. Everyone is different and what works for me, may not work for you and vice versa. That’s where the proper preparation and training BEFORE you get to Selection is invaluable.

Some guys spray their feet or use a roll-on antiperspirant which is supposed to stop the sweating which is the cause of blisters. While I was never a big believer in this, if your feet sweat profusely as mine do, then by all means, try it during your prep phase to see if it works for you.

Other guys, I’ve seen use Vaseline or some type of oil or cream to reduce friction. Again, it isn’t something I’d recommend but it does work for some people.

What worked for me (and again everyone is different) was to use just a small amount of Gold Bond powder on your feet and in your socks before going on a ruck march. Not too much, it is like anything else, if you put half a tin in your socks, it will clump up and create just as many problems. It cuts down on friction which creates blisters. I’d recommend putting some around your crotch as well. If you get rubbed raw “down south” it isn’t pleasant walking for miles that way.

Proper Socks and Fit: Socks are your feet’s last line of defense. Just as proper socks will protect them from blisters, poorly fitted ones will cause even more problems.

So first, what causes blisters? Heat, friction, and moisture. We’ve already covered getting a couple of pairs of boots that fit well, don’t rub, and are ventilated so your feet can dry out quickly and allow some air flow inside.

Initially, get a good pair of tightly fit synthetic or polypro socks that will wick the moisture away from your feet. Rub your feet down with a light coat of powder or whatever you choose and then turn them inside out. Why? So that the stitching inside won’t rub your toes and create hot spots. That stitching can and will cause blisters.

The thick military issued wool socks go over the inner layer of socks and once again inside out to prevent the stitching from rubbing and creating hot spots. The second sock reduces the friction and will absorb the moisture from the inner sock while cushioning your foot inside the boot.

Why do we do this? Good question; the two-sock system is used so that the friction will occur between the layers of socks rather than between the socks and your feet.

Crawl, Walk, Run Approach to Preparatory Training: Like anything else, these are the things that you’ll need to work on in your prep for Selection and all of these issues should be second nature long before you show up to begin your course.

Once you get the proper boots and socks, then begin your rucking prep work. Don’t start off by trying to do a 20-miler or the equivalent of the Brecon Beacons on Day 1. Start slowly and gradually increase your speed and distance. As you get more comfortable rucking, the speed and distance will become second nature.

If you notice hot spots or blisters forming during prep work, stop right away and deal with those. Waiting until completion may result in a much more serious blister which will set your training prep work back. Once the hotspots and blisters are no longer an issue your rucksack training can begin in earnest.

One more thing about your boots and that has to do with the way they are laced. Again, this is a personal preference type of thing but something to just keep in mind. I used to ruck most of the time in my favorite jungle boots. The way the boots were constructed as was the way my foot is constructed, there was a bend in my foot that always rubbed during a long-distance ruck march right at the crease of the boot at the ankle.

I’d always skip the eyelet right smack in the middle of my boots right there as it was always a sore spot that would rub. And after many 20-milers under my belt, it didn’t take long to figure out what needed to be changed. You will find certain things that will or won’t work for you. That’s where the prep work is invaluable.

As always, I appreciate the many questions that you have and will always be here to help in any way I can. Any questions or comments can be emailed to me [email protected] or at my Twitter account @SteveB7SFG

Happy Rucking! DOL

Photos: US Army

*Originally published on Special Operations.com

Rucking Questions Answered, More Advice, Practice…Less Worry

As always during the winter months, we get a lot of questions about Selection once the cold weather classes begin. And as per usual, the majority of questions pertain to rucking, land navigation (the Hoffman “Dagobah System”) and general preparedness.

So, to answer the questions, the best way to answer is to actually go out and do it right? The weather on Sunday morning up here was snowy, we had a winter storm come thru on Saturday night and dump about 5-6 inches of fluffy snow down. What better time to do our Sunday Morning Ruck than with a nice blanket of snow in the dark?

This was the first chance I’ve had to put my notes together from that but suffice to say, as the snow was still coming down it was a nice cool crisp morning. By the time I finished, so had the snow and the sun rose nice and bright. What crazy weather up north this winter, we had almost 6 inches of snow on Sunday, Tuesday was 70 degrees, Wednesday (today was near 80) and tomorrow’s forecast calls for a mix of rain and snow again. It makes you pack plenty of gear in your ruck that’s for sure.

I still drank nearly an entire Camelbak during the ruck, despite the cold, we worked up a good sweat. My Camelback system was courtesy of SOFREP’s Crate Club. If you’re looking for some great new gear every month, check out the Crate Club. My “go-bag” ruck is rapidly becoming filled with and I’m trying out the new stuff they send out each month. It is Special Op’s approved by the pros who work there.

The footing was very slick at all as I was breaking a fresh trail and the snow was that fluffy, powdery stuff that wasn’t too sticky and heavy walking. In fact, it was kind of like walking on a football field that has that field turf laid down. Very soft and easy on the feet. It was an easy, quick, quiet 2-hour trek. Once you get warmed up, and your rhythm is working, the pace is easy to maintain and miles glide by. Truth be told, I’d rather ruck on a cool crisp morning than a hot, sticky one.

So if a “FOG” can still go out and do it, there’s no excuse that with some practice, plenty of practice, you can’t do the same. So to the questions…ah the biggest one is, of course, the horror stories about how hard the course is. An average guy could never pass this unless you’re a cross between the Hulk and Rambo …right?

Nope, nyet, nein, … Ignore the noise! I’ve seen some of these horror stories on social media sites. And you know who makes them? The guys who didn’t prepare and showed up and got smoked. But you aren’t going to do that. You’ve read and followed the PT Program that we publish daily here at SpecialOperations.com and if you continue to follow that, you should be in good position to be selected. Most of the workouts are more distance running based rather than rucking. Why? Because running and building up your endurance on dirt and soft sand trails will ultimately help your ruck times. And everything works hand in hand. And it will build up your feet to withstand the rigors of doing this day after day. It is very important.

So to the second most frequent question, “How do I become a better rucker and get more speed down?” Remember, in the Special Operations community that you’re aspiring to get into, there is no magic formula, it is doing the basic things very well. And how do we do that? We practice, practice, and then practice it some more… again it is much like shooting. Learn to do it right and the speed will come. Slow is smooth and smooth is fast. Once you get your technique down, you will find that the speed will come naturally.

As you know the standard is a 15-minute mile, but that is the bare minimum and if you keep that pace during a 12-miler, it doesn’t leave you any leeway, to stop for a quick break to answer the calls of nature, or to change socks etc. In my time we aimed for and could consistently keep a 13-minute mile pace. That was one we could keep up all day long. We could shave some time off of that as well when need be, but once you get into that rhythm, it gives you just under 25 minutes to spare, which is plenty.

Remember to use your arms and keep your posture right. You won’t be told how far you’ve gone or the speed that you’re going. That’s why you must build up that muscle memory and get your body used to doing it the same way each and every time. In Selection, you keep going until someone tells you to stop. I guarantee you if you keep a 13-minute mile pace, you’ll have no problems.

Another thing to remember, you are always being evaluated. If you need to change socks halfway on a long-distance movement, the cadre aren’t going to dock you points. They may ask why you are stopping, and it doesn’t require a ton of explanation. But show them you’re on top of things and then drive on.

On to the most frequently asked question #3 Weight. If you try to go out on Day 1 of your prep carry 75-pounds and you are new to rucking, you’re setting yourself up to fail. You’re going to get hurt and frustrated and then it will psych yourself out.

Don’t try to slay the beast on Day 1. Like everything else, it will come with time. And patience. Start with a lighter weight and work up to the 45-pounds you’re supposed to carry (minimum, minus food and water) in the course. Yes, there will be times that you’ll be carrying a lot more ‘light-weight’ gear on your back in Special Operations. It is the nature of the beast. But as candidates for Selection, don’t worry about that.

Stick to what the workout programs call for, and that is a 45-pound ruck. Don’t be trying to start your prep with a 75-85 pound rucksack. You’re not ready for that yet. Once you get to where you are easily making the time limits (13-minute mile or less) with a 45-pound ruck, then you should have no problems in meeting the criteria in the course. And only then, add some weight. But for course preparation, there is no reason to go higher than a 55-pound rucksack.

As a cadre member at Selection, we’d always see candidates erring on the side of caution with a few pounds extra to ensure they made the correct weight, which is understandable and smart. We all did the same, and so should you. But there would always be one or two candidates who were out there toting 80-85 pounds when the standard called for 45. And guess who was pulling up the rear in the graded ruck marches? Remember on a 12-miler 3:00:01 is the same as five hours. There are no bonus points for being too heavy.

So, once again, Don’t be late, don’t be light, don’t be out of uniform. Rucking is the life-blood of Special Operations. It is how we invariably get from Point A to Point B and is the most reliable. Vehicles and aircraft break down or won’t be available. When everything goes to hell in a handbasket, you’ll have to strap on the ruck and go.

All the high-speed gear in the world doesn’t mean much if you can’t carry a ruck to the standard. DOL

Photo Courtesy: US Army

Originally published on Special Operations.com

Special Operations Selection: Breaking up your training routines

For many of our readers who are preparing for taking the big leap into one of the Selection courses, we try to help you get ready for the challenges here by posting a daily piece on the physical training program that we feel will help you achieve your goal.

But sometimes it is good to change things up a bit, challenge yourself in different ways and break up the training monotony that can set in doing the same things over and over. And in doing so, we decided to take a look at what some of the college and NFL football teams are doing in their strength and conditioning programs to get their players ready for the rigors of their seasons. So, we’ll incorporate some of their training to mix things up a bit for a change.

It is funny, that in the past dozen or so years, many of the football programs have adopted this military type mentality, they bring in Navy SEALs, Green Berets and such to show them the way the Special Operations guys do it in the military. There is a great deal of good as well as bad with that.

The football programs in the college and pro ranks have a great deal of respect for the military, especially the Special Operations Forces and their own jargon is full of military-type terms. The physical toughness and endurance of Special Operators along with the “never quit” attitude is something all coaches try to instill. That is good.

Some will incorporate the endurance events teamed with an SFAS-like team event where the players have to work together as a team to get over an obstacle while pushing themselves in ways they’ve never done before. That aspect of team building is of tremendous value and many of the players will never forget how hard it can be.

But putting players into Log PT training sessions cold can be dangerous for the players. Rusty Whitt, the Texas Tech Red Raider Strength and Conditioning Coach knows both sides of the coin. Whitt was a Special Forces Radio Operator on an A-Team and now coaches in the Big12.

Whitt posted an article to warn other coaches about the dangers that Special Operations Forces face in their training that the players may not be properly prepared for and therefore the risks would be too great. He wrote:

“YOUR PLAYERS ARE NOT SEALS, and contrary to some opinions in the conditioning world, these Special Operators are not competitive athletes. They are warfighters. Sure, they do have athletic abilities. They have to run extraordinary distances, carrying excessive amounts of equipment, they have to be proficient and coordinated under high amounts of stress.

Through the mass media explosion of the last twenty years, along with social media, video games, books, movies, TV shows and documentaries, the public has become acutely interested in elite level military training. However if you mimic their training you could get your players hurt, or maybe something far worse could happen.”

Flipping the Script: So we said we’re going to change things up a bit. So let’s try to do some of the things that the football programs are doing. You can mix these into your training prep and it can help you break things up a bit.

Whitt posted the basic exercises that the Texas Tech conditioning program is using to properly prepare their players in the offseason training program. You’ll find it was pretty similar to much of what we preach here as well.

Weight Room Movements
Back Squat
Front Squat
Power-Clean
Snatch Pull
Power and Push Jerk
Pull-ups
Upper Body Presses
DB Unilateral and Bilateral movements
Open chain and close chain abdominal exercises
Mobility drills for the ankles, knees, hips, thoracic spine and shoulders

Agility, Speed Training and Conditioning movements on the Field
Dynamic mobility movements
Change of direction skill work
Plyometric drills
Sled Pushing and Pulling
Reactive Agility competition drills
Anaerobic conditioning sprints

So what are some of the other football programs doing, the Georgia Bulldogs football program has a tremendous challenge that they throw out to their players and fans. Every Thursday, the Strength and Conditioning Coaches have “Throwdown Thursday” where they encourage watchers on their YouTube videos to try to emulate their challenge for the week. The theme this month is “Squatober” and will be of interest to our future candidates getting ready for those long ruck marches.

One consisted of wearing a 45-pound weighted vest and walking/marching from the practice fields to the main campus where they then did squats with a 45-pound bar and the other coaches were adding their weighted vests to the bar while one of the other coaches spotted the squatter.

But their best was a body weight smoker where the coaches climbed to the top row of the Georgia football field in Sanford Stadium and did a squat in each row of the stadium all the way down to the field level. That is an exercise that anyone can do with access to normal bleachers in their hometown on or off-base and it will be guaranteed to smoke your legs on a day where you’re looking to break things up. And those squats will most definitely help in toting the rucksack over long distances. While we’re gearing up for our Selection preparation, a little variety never hurts, especially if you’re getting training value out of it. And these exercises are bound to push you in different ways.

We’ll incorporate some of the speed work that some NFL teams use in upcoming pieces in our PT prep series. The increase in speed and explosion will help with your overall endurance and distance running. And it serves a very useful purpose in real-world training.

There may be a time, whereas a Special Operator, you’ll have to sprint with your kit, 40-60 meters into a hot area and pull one of your teammates out of harm’s way. To do so, you’ll need speed, explosion and strength to hoist him and his kit and get both of your butts safely out of there.

So keep grinding and by all means, mix it up a bit. No Days Off. DOL

Photo: US Army

Originally published on Special Operations.com

Special Operations Selection: Changing your workouts to increase your speed

As you are preparing to get ready for Selection, we post our daily Physical Preparation workouts which should help you prepare for the get you as ready as you can be when you begin your journey into one of the US’ Special Operations units. We always push the distance running, rucking and building upper body strength because at least one of those three elements will be involved in just about every major training event you’ll experience.

But on occasion, it is a good idea to change up your workouts to vary things a bit. And we’ve also posted an occasional workout designed to increase your speed. And when I’ve posted those, I’ve gotten emails asking why am I pushing the importance of endurance events constantly and then wanting the candidates to increase their short-area speed? It is a good, legitimate question and I’ll give you the best answer that I know. Through experience, I’ve found that the sprints and speed work that we work into our PT prep really helps out with your distance running and the explosion that you’ll gain from these workouts will definitely help with those rucking muscles.

I’ve looked into what some of the college and NFL teams use to help their players build up their speed. And it will come in handy. Much of the plays that you see on the field mimic what you’ll experience at times. A very fast dash of a short duration, wearing a lot of kit. If you’re ever in a serious situation, you’ll probably have to move short distances with all of your gear on to move from Point A to Point B very quickly. And there may come a time when you’ll have to sprint into a dangerous situation to grab a wounded buddy and his gear and get him out of harm’s way.

Speed Doesn’t Just Happen: When training for speed an important thing to remember is that speed and agility just don’t happen. Very few people are natural speed merchants. I was more akin to the tortoise. So, for the vast majority of troops or in their case, players, it is something that has to be developed and done correctly to get marked improvements in your times. I never really understood the correct way of training for it until coming across it somewhat by accident.

It wasn’t until I had been in the military for several years when I came across some football players preparing themselves for the fall season, working out on their own with a strength and conditioning coach. Not wanting to interrupt their training workout, I spoke with the coach after they were done, who explained that the benefits of what he was teaching the football players would also be quite beneficial to us in Special Operations.

The keys, he said for developing speed was just two main things to focus on. Stride Rate and Stride Length. Stride Rate is simply the speed that you put your arms and legs through a sprint sequence. Stride Length is the amount of ground you cover between each stride. Combined, once these keys are mastered is the increase in speed.

Here is a sample workout to try, do this occasionally, and you’ll probably notice an increase in your short area speed, but also it should benefit your long-distance running and with the rucking.

High Knees:
Sets: 2
Duration: 20 sec. At the start of the exercise run as fast as you can in place by bringing your knees the same height as your hips, while keeping them pointing straight ahead. Don’t let your heels do not touch the ground and your hands should stay close by your sides when moving down. This exercise builds your core and leg muscles and will develop your strength and endurance.

Squats:
Sets: 2
Duration: 20 reps: Stand with your feet facing forward and shoulder width apart. Squat down by keeping your head up, pushing your butt back and lowering your hips. Correct form is when your butt is as low as your knees, the shoulders are slightly forward and you can maintain a slow, controlled motion going down and an explode into coming up.

Starts:
Duration: 20 yards
Sets: 2
With one foot forward and one back, work on getting a burst out of this stance, driving through the hips, then sprinting to the 20-yard mark.

Weighted Sled Pushes:

Distance: 20 yards up and back

If you don’t have access to a sled, carry your partner for 20 yards using the Fireman’s Carry.

Stair Sprints and Strength:

Set 1: Run up the stairs of a set of bleachers, run back down the stairs, do 10 pushups.
Rest: 20-30 sec.

Set 2: Run up the stairs, run back down the stairs, do 10 pushups.
Rest: 20-30 sec.

Set 3: Run up the stairs, run back down the stairs, do 8 squats.
Rest: 20-30 sec.

Set 4: Run up the stairs, come back down the stairs, do 8 squats.
Rest: 20-30 sec.

Set 5: Run up the stairs, come back down the stairs, do 10 burpees.
Rest: 20-30 sec.

Set 6: Run up the stairs, come back down the stairs, do 10 burpees.
Rest: 20-30 sec.

The key for running sprints is high intensity, low volume. Until you get your body used to running sprints, it is probably not smart to go out there and try to do a bucket of them at once with minimal rest.

Try doing a series of wind sprints at about 75-80 percent of your maximum effort to 30 yards. Then gradually increase to 40, 50 and so on until you get to 80 yards. Sprint to the yard marker and then walk back to the start line, taking your time to catch your wind. The key is to build up your endurance for these, and it will be a bit different than the regular distance running that we’re all used to in the military.

At the end of the sprints, you should feel energized, not exhausted. It will help in your overall fitness plan to prepare for Selection and will most definitely help in your distance running and rucking. “No Days Off!” DOL

Photo US Army

Originally published on Special Operations.com