As you stated, passing selection and training as an operator can be very different. As with everything, doing a simple analysis to determine what the major failure points might be is a good start. For some selection courses (i.e., BUD/S) injury prevention can be a big deal. For example, someone going to BUD/S needs a ton of run durability or they are not going to get through. That would be more important than a big deadlift for that particular course. There is no one size fits all approach. For some, heavy rucking is more important, for others, proficiency in the water. My first priority in physical preparation would be showing up uninjured. Second would be building durability. What kind of durability depends on the specifics of the selection course.
I put a couple of thoughts together on tactical training priorities on my website here: Tactical Athlete Training Priorities – Mike Prevost, PhD
NO!
if you study history and history of physical culture you will see that throughout centuries around the world no military needed a barbell to prepare themselves.
in contrary, calisthenics and weights like kettlebells, sandbags, stones, logs, etc. were used. cheaper and more affordable.
Great article Mike, thanks. I read all of your stuff over the weekend and actually am going to incorporate a couple of your progressions in my plan. (my log is here: https://www.strongfirst.com/community/threads/military-prep.10677/).
When you mention "strong enough", what do you think this is for a tactical athlete?
Also, how would you build "run durability"?
Thanks again
I would be more concerned with taking the time to sort out your foot issues before you ship out.
Exactly how could any military use the barbell throughout centuries if the plate-loaded barbell was invented in the 20th century? Also, when one looks at athletes of the modern day, plenty of them are training by barbells. Should they stop it since the barbells weren't used for any time before their invention in recent history? Or could it be that the barbell is a terrific implement for improving the athletic condition? And if athletes use it, couldn't the same apply for other people as well?
I suppose a better question could be which military or force is in the best condition in the modern day and how they achieved that state. And then again, it's a good thing to question what condition in general are we talking about; the one needed for getting through basic training or a condition that helps you get through the worst possible situation in a war-zone.
YES, this ........100% agree. This is your most important consideration. Better to be unrestrained and uninjured, than superbly trained and injured. Is this plantar fasciitis?
Strong enough is a philosophical idea, because it cannot really be measured. At some point, the acquisition of strength is going to interfere with other priorities, result in unacceptable risk, and compromise other abilities. Somewhere before that point is strong enough.
Run durability is simple. More easy run volume. Your response to volume is mostly independent of how it is structured (mostly). You can recover better from small doses than you can from big doses. For example, 4 runs of 5 miles is much easier to recover from than 2 runs of 10 miles, but the improvement in durability is not compromised (fitness improvements either). So training for run durability is best done by lots of little exposures that add up to significant volume over time. For example, if you ran 3 miles in the morning at a 10 minute mile pace (30 minutes total) and did the same in the evening, and did this 7 days per week, you would accumulate 42 miles per week of run volume in a very gentle way. Great leg durability training! If I were incorporating this with rucking and strength training, I would ruck only 1 day per week (with no running on that day) and I would ruck heavy, and only 20-40 minutes. The goal would be to go heavier and heavier, maintaining 4 mph pace. Heavy rucks transfer well to longer, lighter rucks, but the reverse is not true. Rucking once per week is enough if you are also running and doing some strength training.
Thanks Mike. I've just re-read your rucking guide along with some other reviews of the Visser paper.
So, given my goal (to get to 'Point A' as described in your BUD/S guide) you would recommend:
- 4-6 steady runs per week (75% or less HR, building up volume slowly)
- strength training 2-3x weekly (would S&S be ok for this or do you think barbells superior?)
- ruck 1x weekly progressively heavier loads but only 20-40m (how heavy should I go? Intervals as in your ruck guide or 20-40m constant? What heart rate would you use for this?) How about every other week a long / constant weight ruck increasing in distance and every other week a short heavy ruck increasing in weight ?
This gets me to Point A and I imagine my SPP from A to B involves a lot of rucking, although by then my base will be very solid. How long would you recommend to get from A to B?
Thanks
@mprevost thanks!
I actually read that article today. For the short / heavy ruck, would you advise intervals or just 30-45m hard? How high should I progress the weight?
Thanks for the barbell idea. I think I will include presses, deadlifts and pullups. Submaximal loads, easy strength style 1-2x weekly each.
Thanks again !