3 Tips To WILDLY Improve Your Rucking

In this video we discuss rucking and special forces training and explain 3 tips to improve your rucking performance
Subscribe to receive free training content - www.sofprepcoach.com/subscribe
Interested in 1 on 1 coaching? Fully fill out this form, and I will see if you are a fit - 12urc35jvr5.typeform.com/to/R...

[@LtActionCam]

The last ruck run advice is gold and I wish I heard that sooner. I was previously injured and tried to increase my rucking frequency too quickly in an attempt to pick up a class with my peers at IOC. Unfortunately, they found a fracture in my shin.

[@ryanedwards2385]

How bad was it?

[@LtActionCam]

@@ryanedwards2385 2nd degree. I was surprised how fast I was able to recover in 3 months though. I needed to recover and still be able to hike. I was very lucky.

[@outlawtransport]

How did they find it???

[@LtActionCam]

@@outlawtransport so the pain in my shin grew to the point where I knew something was wrong. I got an MRI and the results came back a week before my class picked up. I suppose it was a good thing they found it before the start of the course.

[@TimSformyhooligans]

I’m picking up at IOC on Monday lol good times

[@sirloin9348]

A few extra tips, particularly for SFAS: - dont ruck in new boots. Break them in first. - identify and pay attention to the hotspots on your feet (the parts that rub/blister/hurt) and get a bunch of moleskin. Cut the moleskin to fit those hotspots and bring plenty of those pieces already cut to size for your feet. - get Glide or something similar for the areas of your body that chafe. Maybe it's between your thighs, your butt, ankles, etc. You will really want this. - practice your momentum and energy usage. Push harder uphill and more comfortably on level ground. Going downhill, lean forward and let momentum take you down, using your legs to catch you so youre using far less energy and letting your legs rest a bit more. - make sure your load is secured exactly where it needs to be and pay attention bc it can move slightly over the course of miles. By the time you notice, you may be in more pain than necessary. - hydrate with electrolytes. Potassium, sodium, etc. Even just add a hit of salt to your water.

[@GunsRbadMkay]

2 ways to get better at rucking Get better at rucking Be better at rucking

[@jack_irl]

Start rucking Increase weight and frequency gradually over months

[@44Jimboslice]

This wasnt even clever

[@maxmoreno341]

shut up

[@FlyinB269]

It's all about your endurance. You preform the way you train.

[@usmcVeT2002]

lol our corporals advice was “if I can do it you can do it. Get better”

[@joshuaeah]

My CO did 1 hour 30 minute rucks on the regular. Insane man.

[@stigcc]

What does this mean? What is a ruck? Carrying a certain weight in the sack in a certain tempo?

[@einzplug6737]

Hey coach can you make a video on how to improve your pull up reps in one go? I got 12 perfect Military standard form but I want to increase to 20+

[@U-TubeSurfer45]

Consistency brotha 👍. I used to SUCK at pull-ups!! Im talking absolute garbage! I started doing 10 pull-ups every day in the gym or at home. After the first week, add 5. Then add 5 more the week after that and so on. I promise, if you honestly try and are CONSISTENT, you will see improvements. I'm up to 21 clean ones. Hope to be at 30 by the beginning of January 2024 💪. consistency is the key 🔑

[@einzplug6737]

@@U-TubeSurfer45 thank you for the informative response! I will definitely be adding 5 per week, one more thing though, should I do pulls up everyday or 3x a week?

[@SOFPrepCoach]

Add a day of weighted pull ups if you aren't already. Do them for sets of 5 - 10 and work up as heavy as you can

[@patricksimoneau7647]

Old comment, but similar to when I was doing my basic training. We had to do 10 pull-ups before every meal. When I was getting ready to join, I had a door way pull up bar in my house in a central location. Every time I walked past it I had to do 10 pull-ups. This drastically improved my pullups.

[@billybarnett2846]

Used to see people rucking on the track at Ft Gordon on the weekends. Considering using it as cardio since I'm older and running stresses the body hard.

[@Bravo01-23]

Ruck walk 80lbs for 2 hours 3-4 days a week for at least two hours. Then ruck run once a week with 35lb dry once a week. * coming from a Q guy with 2 hr 12 mile average ruck times*

[@black8aron965]

Is there a mile goal for the two hours? Or do you suggest rucking for two hours regardless of how far you go? Hope that made sense what I just asked.

[@Bravo01-23]

@@black8aron965 no mileage goal just keep that weight on your shoulders and back for that period of time.

[@black8aron965]

@@Bravo01-23 roger that. Thank you and stay blessed.

[@Bravo01-23]

@@black8aron965 goodluck and keep the dream alive brother ✊

[@garrettprepetit7026]

@@Bravo01-23for the ruck, what would you consider a safe distance for someone who is getting back into rucking?

[@mitchellsteffen6203]

I'm slotted for the Jan. 2nd class. Left shin is noticeably fatigued and starting to get sore in one spot. I ruck about twice per week for "SF PT" here on post. It's ruck running every single time. I'm glad I saw this when I did.

[@JavierLara-dm8xr]

Its you in your mind to get there, am here i will get there mind game you can i did

[@diegoPJPRMFF]

Me as 150 pound guy finds rucking less difficult then people who are 200 pounds cause first of all most 200 pound guys have a lot of fat. I was 180 and now I’m 150 like I said all muscle and can bench press 285 squat 405, my mile is 5:47, and I can swim 2000 meters in 35 minutes.

[@nervonabliss2071]

You're like 6'1 aren't you?

[@diegoPJPRMFF]

@@nervonabliss2071 no I’m 5’8, why did you assume I was 6’1?

[@ShadowKAMII]

Yea cap

[@diegoPJPRMFF]

@@ShadowKAMII ok

[@ShadowKAMII]

@@diegoPJPRMFF depending on ur height 150 is skinny and 12 to 15 percent body fat is the best body fat per for preformance

[@FieldGunner]

LOL I've seen 200lb Chads drop out of rucks and 150lb sticks break records

[@thebuddhaofknowledgemichae2486]

The Vietcong ran aroun in slippers and we still carry packs. Use a different way to pack gear.

[@YaeMikoFixedMe]

I respect this video and all I can hear is Lance from Portlandia dropping the knowledge on me. 😅

[@cssssdffsfsfsfs]

It's been a while since I've even seen portlandia referenced. pull out king goes rucking xD

[@kylerrichmeier5892]

I feel like shin splints is more a form issue than it is a overtraining thing. I used barefoot shoes for all my run and ruck training and never got shin splints. The pad on heels allows you to strike your heel into the ground which makes your tibialis snap around like a rubber band, run barefoot on cement and remember how your feet hit the ground and run like that 24/7

[@pavelborisov515]

Also boots are usually very narrow for fingers, which leads to poor running ucking form

[@sfdclay]

I’ve been wearing barefoot style shoes almost exclusively for the last 7 years and I think it has helped condition my feet. When I started running and rucking a couple months ago I was anticipating all the shin splints and foot blisters everyone talks about but it hasn’t been an issue for me. Lately I’ve been running a 5k at least 3 times a week, a 10k once a week, and rucking 30 lbs about 8 miles around a mountain once a week, walking uphill and jogging on the flats and downhill.

[@jacksonh3034]

Body fat % matters. The less dead weight you have the better

[@Fguardians]

Thanks

[@ryanedwards2385]

Ruck ran a mile for the first time, I still get minor shin splints when I’m running 2 weeks later

[@faux1736]

Core stability is very important

[@ZeReichStagg]

Just squeeze your butt cheeks and pull your shoulders back. This puts your spine in a neutral position, and in turn the weight will work your core muscles just by them trying to keep your spine still. It doesnt matter if you lean forward, the only thing you need to keep in mind is to keep a neutral lumbar spine, its fine if you bend the thoracic, but keep those cheeks squeezed.

[@TinDogg21]

ya need broke in boots with soft gel inserts, just like tennis shoes , prep your ruck, stretch before and after rucking, ice your knees and shins after rucking,

[@georgealonso1279]

Have you seen TFVoodoos 5x5 man maker? Wondering if you think it is optimal? It smokes the living hell out of me. I can feel my soul departing my legs.

[@god-la-7wins-verdad-942]

Dang miss going on Rick marches 12 miles then to hit the gym zhit painful all by myself in self pity bz

[@Avigeo]

It’s all in the head, I’ve seen 130 pound dudes running a 2:15 12 mile with ruck

[@richlymann6451]

Ruck That

[@dillontacker4226]

I don’t know bubba sometimes we got to ruck run or airborne shuffle to have a 12-13 min mile for 18miles

[@kendrickjames1045]

Someone told me that if I want to get better at rucking, just do more rucking

[@cej3940]

What is your opinion on longer duration sled marches/drags/"rucks" as a way to put up more rucking applicable volume with less wear?

[@christianadams8526]

if you weigh 200 pounds you were probably fail height and weight. Its best to find a shuffle style and boots for the area you are in. Heavy boots are nice for the forest where i find light boots are good for the road.

[@Frank-uw5xq]

Ruck with different weights, variety of pace, distance, weight,also lifting,squats,etc.,& wind sprints, stadiums,& hills,wheel barrel too, this builds your lower insane,how much you weigh don't mean caca if you ain't built like a horse,I was light but highly capable

[@linkoraedikuz8139]

Don’t run, don’t walk. Trotting is the best way to go. It’s in between strutting it out and not really a shuffle. Pace yourself and you will easily break the 15min or sub 15min mark.

[@JJmazey]

Ruck running is terrible for your body. I wasn’t the best at rucking (being short sucks) I would often find myself ruck running for 4+ miles and doing so going through pretty steep elevation changes. Now my knees back and feet hurt. Standing for long periods of time can be excruciatingly painful and when I run I have to stay above an 8min mile pace but no more than a 10min mile pace.

[@Richie_roo]

If you shouldn't ruck run, how am I supposed to get fast?

[@JJmazey]

@@Richie_roo ruck longer and gradually increase the pace. Rucking beginners will usually start around a 17min mile pace. The average pace is around 15min mile. Ideally you want to be at the 13min mile pace our below. If you are below 5’10 this can be quite challenging. If you do have to run a little do it like you would do 30 60s or if you have telephone poles along your path jog to one pole then walk to the next and repeat. You can scale up and do every two poles but ruck running should be avoided and if you have to keep it short and don’t do an all out sprint especially if you have more than 45lbs of weight.

[@DremianBlades-cx5lj]

Truth its that if you are physically and mentally strong you don't need the practice to pass ...

[@SOFPrepCoach]

Check out my free rucking program 👉 sofprepcoach.com/subscribe

[@lt.petemaverickmitchell7113]

You know, I change one letter here and this whole thing turns into something far different. Actually the line of reasoning is the same though…..just sayin 😂

[@careyolson3446]

I do not see any long term physical advantage to pounding my legs with heavy loads on hard surfaces. Now, a 20# pack on a trail going up a mountain, as fast as I can short of running? Heck yeah. 2-3 hours of that every other day will get you in the shape you want to be in. If not, do body weight squats, and dead lifts before you hit the mountain.

[@lcpl.dickhead0311]

If you're short ruck run

[@alexscottthompson812]

@SOFPrepCoach I need you to level with me; are you a teenager with a voice changer who's spent a lot of time on ShadowSpear and reddit?

[@jbird4165]

Why wouldn’t you practice running with a ruck less frequently so that you could build it up so you don’t have an injury at selection?

[@Checkmate777]

Is it possible to build the strength necessary for selection by doing calisthenics with weighted vests and rucking. Or should I actually go to a gym. I got a 40lbs weighted vest that makes activities pretty difficult. I have a feeling it can strengthen my arms but I’m probably gonna have to buy some dumbells for my legs with the weighted vest doing things like lunges and squats. I have 25 lbs dumbells but I need to get some heavier ones soon.

[@SOFPrepCoach]

Go to a gym. Watch this series kzbin.info/aero/PLyX0-qEQdfTI5O1FI0ik6WR4K3BMpHhT3

[@Checkmate777]

@@SOFPrepCoach cool thanks.

[@jacksonh3034]

Don't be fooled, you can do quite a lot with a weighted vest, run, lunge, and run. Kill your legs

[@Checkmate777]

@@jacksonh3034 I have been. I have a weighted vest and dumbells and I just do 10 on each side lunges then wait like 30 seconds and do 10 more on each side like 100-200 times depending on the weight and I’ll be sore for like 4 days. Same thing with squats and Romanian deadlifts. I’m buying a pull up and dip station for my garage aswell

[@hieug.rection1920]

If you want to get better at rucking get stronger and faster. Being a meathouse is better than being a string bean. Don’t be weak! Ruck more to be better at rucking! Yeah, no shit, Chongo.

[@EljadedCynic]

Here’s a solid tip to help with your rucking, you will have ZERO problems after implementing this ONE tip. Just don’t join and fight for bankers and corporate profits and you’ll never have any issues with rucking.

[@theboingster6947]

Whats everyones go to ruck boots ?

[@sfdclay]

I love my vivobarefoot fg trackers but they are not mil spec, not sure what I will have to transition to when I enlist

[@crunche1]

Is that200 pounds with low body fat percentage

[@boricua1151]

Definitely, in my old infantry plt there was a 220lb dude at 5’9 that was muscle and a huge gut and he could not ruck to save his life

[@zulumonk77]

Weight to backpack lbs ratio is not important. More of muscle efficiency to backpack lbs. A 200lb man with a extra fat lifting his excess weight and a heavy pack. Vs a 150lb man that is shredded and efficient. Lifting muscle and bones with a heavy pack. Now, a 200lb man that is shredded & efficient. That is different.

[@AskAKill99]

Ok so absolutely no ruck running unless needed to?

[@joshgadbery1873]

trott dont run. like a half jogging with short step kinda thing.

[@czechmate9497]

Thanks Captain obvious

[@themrjones420]

Completely agree , but when you ruck , when fatigue sets in, hold your hands above your head gives you another mile. Until you puke. You will puke.

[@Discipline0777]

Why not train ruck running?

[@UnacustomBill]

Because it’s bad for your joints. You can get a lot faster just by increasing your walking pace. If you can get used to passing the standards while walking then you should be good for almost any situation they put you in. When I was at MARSOC selection, i passed all my rucks but I went there relying on my ruck running ability. There were guys still going faster than me just by walking. They were used to it because they were 03s and have been rucking their whole career with heavier weight. If I had trained my walking capabilities. I would’ve had way faster times and had an easier time doing it. However, I still believe you should practice running every now and then. But if you get your walking pace to be the standard if not faster. Then when you do intervals of running and walking, your slowest pace will be the standard and when you run, you are just running to get it done faster not running because you need to.

[@isaacphipps5540]

Im currently recovering from a stress fracture in my foot as a result from ruck running 12 miles. Killed the time, but it cost me my cardio training for the next couple months.

[@Discipline0777]

@@UnacustomBill Thanks! Interesting how walking is faster than running

[@Asraeks]

@@UnacustomBill didnt they walked faster than you run because they were taller? Its usually the case in my experience

[@jriski4869]

Squat heavy and run.

[@sevenmileshome]

Jesus who makes these videos. Absolutely disregard all these tips. Don't train with more than 45 lbs dry and find a method that works for you. Either set a pace count: shuffle run 50 steps then walk 50 steps, or fartlek by running from light pole to light pole and walking in between. Ruck once per week gradually increasing the distance, then once you are comfortably meeting the standard move to twice per week. First people to quit were the "big" guys.

[@JokerX126]

I'm sure you got selected right? Yeah that's what I thought or you wouldn't be here. This channel puts out some of the best selection preparation advice I've come across. And injury prevention is the number one priority when training for selection. Injury is the number one reason people either quit or get dropped. Avoiding injury is key in passing selection.

[@sevenmileshome]

@@JokerX126 The other video he put out about rucking was spot on, but telling people to not ruck run, then run at selection is asking for disaster. I watch these videos because as a former GB, I now help train others for selection, RASP and other SO training. I stay up to date so that I know what my guys are hearing/learning. I've been rucking since 2004, so I know a little bit about it.

[@UlyssesVeniVidiVici]

@@sevenmileshomeBro I believe what you are saying but so many different sources say so many conflicting things, one guy says: “Oh hur dur in my day we used to ruck 20 miles on the regular with 70lbs in the infantey” the other dude says: “Nah man we did this and that” and the US army themselves literally said in a yt vudeo they do 80lbs. Which one am I supposed to believe and thus prep for???I hope u can answer

[@XX89948]

@@JokerX126 real quiet now lil ranger boy

[@MattCobra55]

This is horrible advice

[@bp9854]

rucking is outdated