Rucking

[@TR-wm3sg]

I'm civilian but am interested in trying rucking just for my general health and fitness, and for the challenge of it. This video was perfect -- no-nonsense, no fluff, science-based supporting facts and a straightforward, simple plan at the end. Well done!

[@Sammmmmmmmmmmm.]

Rucking can be an alluring and rewarding challenge but if your true goal is just health and fitness I’d suggest it might be worth thinking about how much rucking you really should do. It is one of the highest injury incidence activities out there. Back and lower limb injuries are not good for the health of the injured region let alone your overall health if an injury costs you time spent being physically active. Speaking from experience, rucking comes at a cost to what most people would consider fitness. Yes of course you will get fitter and stronger, but you won’t be able to run anywhere near as well as if you trained for running or as strong as you would be if you did strength training. Rucking makes you good at rucking, it’s a very obscure kind of fitness and a great challenge of course. Good luck with it but make sure you follow the right path for your own goals!

[@kerplunkism]

Hi Mike, great presentation. Just wanted to point out an error in the weekly vs. biweekly section. This paper is using the biweekly definition of 'once every 2 weeks'. In the paper it describes that "Training groups 1 and 3 marched every week and groups 2 and 4 marched once every two weeks".

[@TIO540S1]

This is crucial, the conclusion is the opposite of what’s stated in the verbal presentation. For twice per week, one would say “semi-weekly.” Other than that, lots of very interesting data and explanation.

[@simonbeauregard391]

This is so far the best video I could find on rucking. And I'd easily watch vids like this on other subjects like squat, press or any other exercise really. Thanks 👍

[@911mrmick]

Well done. Excellent presentation

[@alanalan.cunningham1044]

this is an excellent presentation, pure gold to a very specific activity.

[@blackvitruvianman]

Fantastic lecture!!

[@sadfwefajhid9243]

Great video, but I have one point I hope you can clarify. The definition of biweekly is: "Once every two weeks." or "Twice a week" The first definition is the more common way that it is used. Did this study specify exactly that the use of biweekly here meant "twice a week" ? The reason I ask is that, all other strength based research has suggested that higher frequency for sub 80% intensity leads to more rapid improvements and adaptations. It would seem odd that an activity that has a major strength component with a low CNS impact doesn't concur with the commonly sound conclusions, but in fact has the opposite effect. However, if biweekly does mean once every week then this data would fall in line with other findings.

[@paulmyatt2991]

Agreed. It is probable that once weekly training was compared with once a fortnight. Unfortunately, without defining which meaning of the accepted is indicated here by 'biweekly'. This is a simple error to miss unless you are alert to it. Great summary of the literature. Thank you

[@obfitness6749]

Brilliant work I am a army infantry PTI and have never seen this study. I will use this info thank you

[@LanceMillerSeattle]

This is a really data driven presentation, the most useful I’ve seen. Just bought my ruck system and needed this.

[@CarlosPereira1973]

Wow! nice explanation. I want to start rucking at 49years old and this will help me to avoid injuries. Thank you for your time

[@kornisonkiseli3248]

Great breakdown of rucking. Especially that part of biomechanics. I've would've never figured out why I'm having pain in my knees and hip if I hadn't seen this. I'm locked knees walker and will now consciously shorten my stride and land softly. Very helpful video, thanks .

[@AjayTalati]

Hi Mike,..., thanks a lot for posting all these great lectures,....., really appreciate them all :)

[@SeymourThanU2]

Really focused, evidence-based information. I’ll be using this to inform my own workouts - especially the research around frequency of rucking. Thank you!

[@mitchell9169]

Super interesting, very informative. Thanks

[@DagaYute]

Great video sir. Will pass it on to my Soldiers.

[@mikeprevost9914]

Contact me if you have questions JL. Always ready to help our military and first responders.

[@miles6875]

I appreciate this Video so much. Thank you

[@miraanpunjabi]

extremely valuable and concise info.

[@jordanrhodes]

Excellent recap of the study

[@NoahZeus]

Great presentation only one of its kind I could find, thanks Mike. Also 8km is very close 5 to miles more so then 4 miles.

[@leroybabcock6652]

Hell yeah you said fire fighters!

[@Indylimburg]

This was awesome information. I'm one of those who jacked up my knees by locking my legs out.

[@Given2Fly7173]

love rucking....been doing it consistently for a better part of three months!

[@zxsw85]

Fantastic content and coverage

[@5shotgroup451]

Great stuff. Thank you

[@tubefreakmuva]

This is what I've been looking for

[@vincewainwright3802]

Awesome work, thank you.

[@andrefernandes3372]

This was awesome! Thanks a lot!

[@puppy6646]

Thank you from 2024 Mike. I am going to follow your advice and take it slow instead of just starting off at 50% weight! A few weeks of jogging first :)

[@TheSiamAlien]

Very informarive thanks a bunch sir...

[@tadcobert1307]

Some comment on the heavy weight, well, think about basic personal gear load, plus water, ammo, comms equipment, crew served weapons ammo, anti-vehicle rockets (AT-4), mortar rounds, and so on. These are total light infantry loads-combat load out. Light Infantry Isn’t 😊. So yeah, this shows the impact of distance, speed, and load. The biomechanics discussion is great! Remember, your pain and injury is not service related says the VA😂

[@realitygypsy]

Really informative video. Are you sure bi weekly is not every two weeks in the study? It would make more sense of the % difference in the impact study, than if it was twice a week?

[@Drumzzzzzzzzzzzzzzzz]

As someone else said, some of these numbers are 100% the craziest I've ever heard of. The only time I've ever heard of someone carrying 100lbs is for SFAS/Q. But I've never heard of someone going 12 miles with 135 lbs (you're carrying a relatively small human at that point, for 12 miles). Some of those times are fucking savage too. 75lbs, 12.42 miles, 2.8 hours? Anyone doing that is going to CRUSH any of the army's current hardest schools. At ranger school I'm pretty sure they test people 55lbs dry(?) and they need to finish a 12 mile in under 3 hours. So either these Vietnam era guys are 100% built different, or these reports are written around MACV-SOG (or something). Or some foreign special forces. ALSO: I wanted to say I think you misunderstood the data at 25:00 . Bi-weekly is referring to twice a month, and weekly is 4 times a month. (source: In addition, the effect of training frequency (twice or four times a month) was studied. 3-18)

[@123gamejunkie]

Yeah exactly what I was thinking. Ive been pushing myself hard on rucking recently but seeing these numbers blows my mind. The only time ive heard of long marches at weights like this is British SAS, even US Army Rangers test it at I believe at 45lbs, 12 miles, 3 hours or less

[@ApolloMarineMuzik]

God bless ima take this into consideration

[@mehGyver]

If I'm 40lbs overweight, can that be considered 'pack weight' when it comes to calculating this data?

[@robertkeating1899]

Where would age and rucking on inclines fit in? Great presentation

[@cactustex666]

Does rucking affect the hips especially being older? 70+?

[@martinandrews8496]

I like it brother. Coming from bodybuilding background I never did core. Abs are made in the kitchen. So having said that what are some good core movements? I Kno crunches and sit-ups maybe some planks but that's it. My core is weak so any info is much appreciated

[@iham1313]

on the hand pretty interesting, on the other lots of errors: km to mi is NOT 2:1. so 8km are not 4mi, it‘s 5mi (slighty rounded). same with the chart about different surfaces: 12km with 34kg in 104min on dirt vs on soft snow in 180min shows a factor of 1.73, which is more or less exact the same with higher load of 61kg, and NOT - as you state - diverging.

[@sgill4833]

Glad I found out not to do a heavy ruck more than once a week.

[@frankm2911]

What woud you suggest for strength training? Just lower body weight lifting like squat, deadlift, lunges? Anything you recommend?

[@raymundoguzmanbautista241]

Esa conferencia me encantaria escucharla en español

[@cryptonomics9925]

Gold

[@martystern5643]

Do you have a link to the presentation?

[@ZbigniewSiwiec]

Super kanał super filmiki 👍👍👍👍👍👍👌👌👌👌👌👌👌👌👏👏👏👏👏👏

[@mehGyver]

I can add mass... but how do I get taller?!?!?!

[@profd65]

44.7 kg??? Who carries that much, and how often? I'm pretty sure an infantryman rarely carries even half that much weight. You never carry that much in RASP (Ranger Assessment and Selection Program), and if Ranger candidates don't I'm pretty Sargent Dad Bod doesn't either.

[@mikeprevost9914]

These are documented combat loads from a NATO report. You can look up the data yourself. GOOGLE NATO military load carriage report.

[@jc4evur661]

Beware of rucking if you're over 50 yo as it's not good to compress your discs. Talk to your chiropractor to see what he/she thinks before taking up rucking.

[@bublt4me]

Not true. Each person is different.

[@penlight5289]

Video not pl

[@911mrmick]

Well done. Excellent presentation