Accelerated Movement 2.0

2
Accelerated Movement
Introduction
UPDATE TO THE 2015 Re-release
Dear reader,

This is a re-release of a product originally written in 2012, long before The RIKR
System was built. There is a great deal of new information found in The RIKR
System that pertains to running and ruck marching. The information presented here
is the very best you will find outside of the system. Futre updates to this text are
planned but not likely prior to 2017.
------------------------------------------------------------------------------------------------------------

Running is a fundamental human skill and movement pattern. Without running
there is no way that humans could have evolved to where we are right now.
Unfortunately, where we are right now is not ideal, especially for military or tactical
service. Much has happened between then and now.

This guide serves to set the record straight on the role of running within military
and tactical service. What you se here will probably alter your thinking quite a bit.

The role of running from a requirements standpoint differs from common
perceptions of running. If we examine the mere definition, I find myself siding with
the Russian label of Accelerated Movement rather than running. The reason is that
it is more technically accurate in definition and perception. The reason is that the
only place we actually run in military service is when we are under fire or we are
charging into the objective.

It is therefore important to understand the distances and fitness requirements
concerned. When we are under fire the standard for a rush or sprint is 3-5
seconds. The reason is that it takes an enemy gunner that long to track and engage
you. This is why in training we make students yell out while rushing, Im up he sees
me Im down! This associates what is happening with the actual time they are
exposed while rushing or sprinting between positions of cover.

In the urban environment rushing and sprinting often go longer because you may be
forced to sprint through a linear danger area such as a road intersection. You may
also need to charge up a stairwell in a building, etc. These bouts fall into the same
sort of activity as charging into the objective.
www.RIKRperformance.com Copyright 2015 Nathanael Morrison
Nathanael Morrison 3

Charging into the objective is a method of covering several hundred meters of dead
space when initiating action against a fixed objective. In my own experience I have
had to charge 100-200m to hit an objective. It is quite an experience! In law
enforcement it is also critical. Many departments have an academy standard to
sprint 300m. I have witnessed on video an extreme example of this. I watched a
Russian FSB Alpha team approach a target house when the spotter reported the
perpetrator was departing. The team was 1km away in the winter! The team
sprinted 1km with unbelievable speed and hit the house without slowing down! It
was one of the most amazing things I have ever seen. And also a great example of
why you need to be able to perform this sort of accelerated movement. Incidentally
that unit uses one of the tests that we advocate in this book.

To round out our examination, lets remember that at no other time do we run in the
military/tactical arena. We ruck march during our movement from our Insertion
Point (IP) to our Objective Rally Point (ORP). This may be done quickly but it should
never be done at a run. We may also move very quickly in a modified jog called
Double Time from the ORP to the Terminal Objective Area (TOA) but this is more
of a shuffle and not a real run or even a jog. We use this in the mountains as well
during emergency descents with moderate loads.

It is safe to say that moving fast is a virtue, but running is confined to actions within
small arms range of the enemy. It is performed at distances up to 1km as seen in the
charge, and distances of 20-60m in combat. There is no requirement for distance
running and in fact distance running is a severe liability to combat performance. The
reason is that one cannot be a fast sprinter or middle distance runner AND a long
distance runner. They are incompatible.

The following questions then present themselves:

1. Why do we spend all this time running longer distances?
2. Why do we test a 1.5-3 mile run (service dependent)?
3. How should we be training for accelerated movement?

Military Running Roundup

It is important to understand the following terms:
1. Standard March
a. A walking cadence of 120 steps/beats per minute.
b. Used when troops are moving without any urgency. Normal daily
operations.
2. Quick Time/March
a. A walking cadence of 140 beats per minute.
b. Used when there is a need to move out faster. Quick time is 2min 32
seconds faster per mile than standard marching. This pace
accomplishes 4 miles per hour, which is the Ranger standard. It is also
the conventional Army standard for a forced march on roads.
3. Ruck Step (not an official name)
a. A fast walking cadence of 166 beats per minute. Used when marching
or rucking very fast without running. Most people have difficulty with
this pace. Special operations frequently use this step during ruck
marches because with combat equipment it is less taxing than double
time.
4. Double Time/March
a. A trot with a cadence of 180 beats per minute. Often synonymous with
the term Jog. Double time should be aerobic in nature for the trained
soldier. On a heart rate monitor we would consider this to be the type
of locomotion used to keep us at 70-80% Max Heart Rate.
b. Double time is efficient if you have no equipment on. With equipment
it is extremely inefficient and hard on the body.
c. Often used when moving large bodies of men from one location to
another in an administrative environment (no combat equipment).
5. Run
a. A run is faster than Double Time and occupies the entire spectrum of
upper aerobic through the entire lactate training zone. It can be
maintained in a trained soldier for 20-30 minutes at lower levels of
exertion and 3-12 minutes on the higher end of exertion. On a heart
rate monitor running would keep us above 80% of our max heart rate
but at a maintainable pace.
b. Used in combat to close gaps of up to 1km.
c. Used in training with and without equipment. Never more than 1km
with equipment on.

6. Sprint
a. Sprinting falls into the anaerobic zone and can be maintained no
longer than 10-60 seconds. Typically the human reaches top speed at
the 50m mark in a true sprint but can maintain near maximal speed
for up to 400m in a highly trained athlete.
b. Sprinting is used heavily in combat to move to and from positions of
cover.
c. Must be used in training.

This information and the chart below should clear up a lot of questions for most
people regarding speed, pace and distance.

Military Marching & Running Speeds

Cadence
Step
Feet/Min
Miles/Hour
Per Mile Pace
Standard March - 120bpm
30
300
3.4
17:39/mile
Quick Time - 140bpm
30
350
3.97
15:07/mile
Ruck Step - 166bpm
30
415
4.7
12:46/mile
Double Time - 180bpm
30
450
5.1
11:46/mile

In summary we determine that Accelerated Movement is composed of the following
steps/actions to include the surmounting and crossing of obstacles as well and entry
and departure from covered or concealed firing positions:

1. Quick Time
2. Ruck Step
3. Double Time
4. Running
5. Sprinting

Numbers 1,2 & 3 can be trained in a single event. Numbers 4 & 5 should each have
their own training event and emphasis.

Notice that long distance running is replaced by long distance ruck marching.

Running, Energy Systems & Testing

Testing Is About Energy Systems
At first glance we may be tempted to simply test a soldier for speed over a fixed
distance. However, that is a highly inaccurate way to test because depending on the
fitness level of the soldier, he will be running a different mixture of energy systems.

This matters because the way to measure actual ability depends heavily on the
predominate energy systems in play. Everyone uses a mixture of Aerobic, Lactate
and Anaerobic energy systems in everything that we do. The type of activity and the
exertion intensity we use dictate the ratio of energy systems in play.

Thus, if we say we will run 2 miles to evaluate aerobic capacity/endurance, this
depends completely on the individual soldier. I may run 2 miles in the 70-80% Max
Heart Rate Zone and as such I will have run in the aerobic zone. The test is therefore
accurate for me. But you may run it at 97% which means you did not run it in the
aerobic zone and therefore we have not measured your aerobic fitness at all!! The
only way we would know is if we had a heart rate monitor on you. If evaluated your
data and saw your heart rate above 80% for more than 30 seconds we could fail you
on the event. But that is not what the military does, nor should it.

So it is critical to understand that accurate testing requires us to test in a manner
that is accurate to the predominate energy system of the body. The military
rightfully desires test that require the minimum of extra equipment, cost and
facilities. Fortunately we do as well and the answers are easy to come by.
Distance & Energy System Relationships

To understand the following segments it helps to have a basic understanding of the
relationship between the energy systems of the body and the distances in question.

We are able to measure and determine the primary energy system in play by
observing the heart rate on a heart rate monitor. If we run to the maximum of our
ability WITHIN the given heart rate zones, then we are measuring our actual ability
within that energy system.


As such, to fully understand this consider the following:

Anaerobic: 100m Dash (30 sec or less)
Lactate: 200-400m Run (30sec to 2 min)
Aerobic: 2 min-3 hours Run/Walk/March

Do not get confused by the aerobic figures. Understand that the longer the activity,
the more predominate the aerobic energy system becomes because as you can see,
the other systems have a very finite duration! All activity is always a mixture of the
three energy systems. This is just a simplification for basic understanding.
Applying Reality To Testing

Within professional sport, there are three classifications of running as depicted
below:

Short Distance
Middle Distance
Long Distance
60m
600m
5,000m
100m
800m
10,000m
200m
1,000m
One Hour (All 20k records
have been set in under one
400m
1,500m
hour)
4x100m Relay
1,600m
Marathon (26.2 miles)

4x400m Relay
Mile
Ultra Marathon (26.2-150

2,000m
miles)
3,000m

So, as we can see, military and tactical personnel are short distance runners and
middle distance runners up to 1000m/1km. Yet the shortest military evaluation run
is 2.5km. Why?

This question is not satisfactorily answered by military authorities. They are
completely mute on the fact that no service tests short distance running at all.

Within science there is one reason to run longer distances, though you will not hear
the military mention it. I suspect it is because they do not understand it themselves.
That reason is that the larger your aerobic capacity, the larger your lactate and
anaerobic threshold is. What that means is that you need a large aerobic capacity if
you are to maximize your lactate and anaerobic capacity/ability.

In other words, your ability to perform 60m repeats is directly proportional to your
aerobic capacity. If you dont have it you will burn out and not be able to continue at

a satisfactory level of performance. So, you must have a high level of aerobic
capacity.

The thing that baffles us is how the military does not understand that 1-2 long
road/ruck marches per week more than accomplishes this requirement! There is no
need to run or jog multiple times per week! Ruck marching and sprinting covers
your training requirement and builds superior performance by a long shot. Why
they do not understand this is a mystery. They certainly understood it between
1913 and 1962!

I suspect that the reason they test 1.5-3-mile distances is directly related to the
desire to have a high aerobic capacity. However, Coach Nathan Cragg and I have
done extensive research and testing on this matter and the reality does not hold up
to practical application in modern American military fitness training.

In order for an activity to be aerobic, the heart rate must remain within 70-80% of
your calculated max heart rate (use the Karvonen formula
http://www.briancalkins.com/HeartRate.htm). As such, the measurement would be
how much distance can you cover while remaining in this zone. That would require
a heart rate monitor and some sort of remote monitoring. It could also be done by
evaluating the data after the run. Failure to stay below 80% MHR would result in a
retest in 48 hours.

This is quite important because what we have discovered is that 95% of soldiers are
not in good aerobic shape and as such they run at a heart rate much higher than
80% MHR. You could make the argument that the longer the run the more accurate
the test because you cannot maintain such high heart rates. That is not true but it is
certainly more accurate than a 1-2 mile run to test aerobic fitness. That said, our
feelings are that a 12-mile ruck march is in fact the most accurate way to measure
true aerobic capacity because of the preceding argument as well as the time,
distance and load involved. We prefer to use the 12-mile ruck march with a load of
40% bodyweight (includes boots, rifle, LBE and ruck weight) as our test of military
aerobic fitness.

Accelerated Movement Testing
With aerobic testing out of the way we still have to address the specifics of short and
middle distance training and testing.

First we will address testing. After long and careful study we have concluded that
the 12-minute Run Test (also known as the Cooper VO2 Max Test) is the best way to
gauge the mixture of Lactate Threshold and Aerobic Capacity.

It is critical to understand that you are never truly using only one energy system or
another. You are always using a mixture of all systems. The 12-mile Ruck March
measures predominately the aerobic system. The 12-min Run measures a blend of
aerobic and lactate systems, primarily the lactate system.

This is the ability to maintain performance in the zone between aerobic and
anaerobic. Most people are not familiar with this zone of training. There is nothing
easy about it! True anaerobic training is without oxygen and can only be
maintained for 30 seconds. Again, think of it this way:

Anaerobic: 100m Dash
Lactate: 200-400m
Aerobic: 2 min-3 hours

Now, dont let that confuse you too much. Remember that the other variable is the
exertion level (speed when running). This is where heart rate monitors are golden.
You can run 100m in the Aerobic zone if you are moving at a slow jog. You can run it
in the Lactate zone if you pick it up a bit. But if you run it all out, you will certainly
be in the Anaerobic zone.

So speed matters! And that is why we like the 12-min Run Test. The objective is to
run as far as you can in 12 minutes. You are graded by your distance covered. The
test requires the soldier to self-pace himself in the lactate zone. His distance in 12
minutes determines his score. If we extrapolate the data an excellent score of 3km
equates to a 6min 26sec mile. This equates to average high school track
performance. Hardly record shattering. However, it is an accurate measurement of a
soldiers ability to run fast and hard for a period of 12 minutes which we really
appreciate for the purpose of military fitness training. It is specific to the demands
of combat.

10 Accelerated Movement

Returning to times, consider the fact that in the Russian Army, a 3km run time of
9:30 is good for 100 points and that is just shy of National Level competition. Clearly
they value the shorter distance running a great deal more. If we look at the extended
scale we see that 3700m is considered excellent for experienced athletes. To save
you the calculation time, thats a 5:13 mile. Thats a pretty impressive standard to
shoot for.

The French Foreign Legion likes to make this test a bit more realistic to combat.
Their soldiers often run this test with a 35lb pack on but are graded the same.
Depending on the commander they will sometimes run with the rifle as well. This is
a pretty good idea in our minds because no soldier will be charging an objective in
PT gear. Just dont do it too often so you can avoid injury.

So this test has become a favorite of ours because you cant fake it or fudge it. You
really do have to work hard to pace properly and the results do not lie. You either
cover the distance or not. Lactate capacity is measured because you cannot
complete 12 minutes in the anaerobic zone and if you are aerobic you will only
cover half the distance. The further you run, the deeper into the lactate zone you are.
So for us, this is a very accurate measure of Lactate Threshold AND Aerobic
Capacity. If you had to pick just one test, we would chose this one.
Russian Testing Methods

The Russian Army has a complete battery of running tests. They do not always run
all of these tests but they have the option and established standards. We approve of
these tests because they each test specific distances and capabilities for a truly
complete picture of fitness in the all zones. For the uninitiated you may wonder why
this matters and wonder why anyone would care. The answer is that there is a
world of difference for every distance. The difference in technique, strategy and
execution between 40m and 60m is astonishing. The difference between 60m and
100m might as well be the difference between 100m and 3 miles. Within the
Anaerobic and Lactate zones the little things matter more than you can imagine.

Here are the Russian tests for short and middle distance running. We encourage you
to use them extensively in your own training.

Points
100

Running
60 m
84.08% WR
7.6s
Running
100 m
82.97% WR
11.8s
Shuttle run
10x10m
N/A
22.0s
Running
400m
76.29% WR
56.6s
Shuttle run
4x100m
N/A
1.00,6s

Running
Running
Running
Running 3km w/ throwing
1km
3 km
5 km
of grenades & gunfire*
Points
87% WR
77.39% WR
80.04% WR
N/A
100
2.55 min
9.50 min
16.20 min
13.30 min
*Soldier runs 1500m, throws a grenade for accuracy, shoots several targets and runs
back to the start line. Performed in LBE with weapon and 1-3 grenades. Often the
grenades and live ammo is staged at the 1500m mark instead for obvious reasons.

We believe that the Russians have absolutely nailed the practical requirements of
accelerated movement for military and tactical personnel.

-Soldiers in Afghanistan chasing the Taliban

General Training & Testing Methods

The outline below is to be used as a general guide for structuring specific training
and testing. Proper and comprehensive accelerated movement testing includes all
three tests.
Aerobic
Training
o Ruck March1 16-12 miles 1-2 times per week with various loads.
o Kettlebell Sport Training (3-12 minute sets)
o Cross Country Skiing
o Long Slow Distance (LSD) Swimming
o Running (ONLY if the technical skill is present)
Long Slow Distance (LSD) Running
Cross country running is excellent
Testing
o 12-Mile Ruck March, 40% Bodyweight load.
Lactate
Training
o Charging or running 200-3000m repeats
o Shuttle Run, 4x100m
o Kettlebell High Intensity Interval Training (HIIT)
o Grass & Guerilla Drills
o Obstacle course training for speed
o Swimming
Testing
o 12-Minute Run Test
Anaerobic
Training
o Sprinting 40m, 60m, 100m
o Litvanov Sprints
o Explosive Kettlebell sets (30sec or less)
Testing
o Sprinting 60m & 100m (best time of 3 attempts)

Score Charts

Event
12-Mile Ruck
12-Min Run
60m Sprint

Time
Time
Pace
Accelerated Movement Evaluation

Time
Rating/Score

Very Good
156min
13min/mile
12-Mile Ruck March Test

Good
Average
Bad
180min
192min
204min
15min/mile
16min/mile
17min/mile
Very Bad
216min
18/mile
12 Minute Run Test Score Chart

Age
Excellent
Good
Average
Bad
17-20
20-29
30-39
40-49
50+
3000+ m
2700 - 3000m
2500 - 2699m
2300 - 2499m
2800+ m
2400 - 2800m
2200 - 2399m
1600 - 2199m
2700+ m
2300 - 2700m
1900 - 2299m
1500 - 1899m
2500+ m
2100 - 2500m
1700 - 2099m
1400 - 1699m
2400+ m
2000 - 2400m
1600 - 1999m
1300 - 1599m
Excellent
3700+ m
Experienced Athletes Extended Scale

Good
Average
Bad
3400 - 3700m
3100 - 3399m
2800 - 3099m
Very
Bad
<2300m
<1600m
<1500m
<1400m
<1300m
Very bad
<2800m

Russian 60m Sprint Score Chart

Points
100
98
96
93
90
86
82
77
72
66
57
48
42
37
33
30
28
26
24
23
21
20
18
16
15
14
13
12
11
10
9
8
7
6
Time in seconds
7.6
7.7
7.8
7.9
8.0
8.1
8.2
8.3
8.4
8.5
8.6
8.7
8.8
8.9
9.0
9.1
9.2
9.3
9.4
9.5
9.6
9.7
9.8
9.9
10.0
10.1
10.2
10.3
10.4
10.5
10.6
10.7
10.8
11.0


General Thoughts & Considerations

Building Runners
When it comes to training a man to run we have to consider the man we are
beginning with. As is discussed later, the man found in North America is a wreck.
Running seems like it should be simple. For the human being found in primitive or
even pre-1960 it is.

Present day humans universally lack the proper biomechanics, motor patterns,
proprioception, self-awareness and perception for proper running. As a result it is
unrealistic to think that a person can become a well-trained and conditioned runner
in less than two years. Unfortunately most people never get to or beyond the two-
year mark for a variety of reasons. These reasons include illness, injury, depression,
lifestyle and others.

Thus, in building runners you have to understand and accept that it will take two
years and a person without solid coaching and motivation will give up running at or
before two years. It is therefore critical to do it right, start slow and do it right the
first time.
Health Thoughts
It is an interesting thing to examine running as a medic. I happen to know several
National and World class runners and triathletes. They all have enlarged hearts.
This, as we know now, is very, very bad. It is one of the leading indicators of soon to
follow injuries, illnesses and sudden death. But consider the fact that we only see
this in the distance and extreme endurance athletes. We dont see this in speed
athletes like sprinters. This is a phenomenon restricted to Aerobic dominant
endurance athletes working at distances of half-marathons (13.1 miles) or greater.

I share the opinions of others that humans were designed to run in the same way we
find necessary in combat. Short, very fast bursts of short to middle distance. This
was a requirement for hunting and humans are well known to chase down deer and
buffalo. Native Americans are well known to have run deer to death as our lactate
threshold capabilities are greater than that of deer. As a hunter I have worn down
deer by keeping them moving in open ground. Its not that hard to do. In the old
days when necessary a human could simply wear out the deer. I truly believe that

this is how humans were meant to run and I think we have the medical evidence to
illustrate that the distance game is outside of our natural design capabilities.

It is also worth noting that the systemic effects on the human body are profound
depending on what form we choose. Ironically, short distance speed work such as
sprinting revs up the body and has (until or unless you over train) a positive
stimulating effect on the body and mind. Conversely, endurance aerobic activity is
just the opposite. It has a general negative effect and actually does more damage to
the body that is more difficult to recover from. It also has a mental depressive effect
on the psyche. Some may point to the runners high which is an endorphin rush
often felt by endurance athletes. While this certainly exists during exercise, the
general effect outside of training is depressive. Add to this the fact that long
duration aerobic exercise is known to depress the immune system while sprinting is
known to enhance it.

This all seems to make perfect sense when you think about it. Short sprint work is
exhilarating while long distance work grinds you down.


Beginner Level Training

The biggest mistake that almost everyone makes is doing too much too soon. Even
the educated blow off the fundamental facts of run training and the bodys response
to it.

It is a well-known fact that the running distance should not increase more than 10%
per week. This is further complicated by the fact that if you are not taught proper
technique and biomechanics on day one, you will be very inefficient and the load on
the body is doubled. That means the body can barely tolerate even a 5% increase
per week! Add bad nutrition and improper recovery and you are absolutely flat-
lined. This is where and why most people fail within 2-3 weeks.

We advocate a different approach than most. Again we take inspiration from the
Russian Army. We like to begin with short distance running. Working from 40m up
to 0.5 miles and more. It has been our experience that programs that start a new
runner on a time based progression fail early. This is because at a certain point the
runner is forced into sucking up fatigue, poor form and just doing the time. We dont
think you should run a single step if you cant do it right.

Short work building into sprints develops familiarity with the forward lean of a
runner. Once the new runner demonstrates forward lean, proper posture and cross
body coordination in distances between 60-800m we begin working longer distance
and aerobic training.

In all of our beginner training we treat running the same way as a weightlifter. We
assign sets, reps, distances, time standards and rest intervals. The goal is to make
every exercise bout technically and skillfully correct. We will also teach runners to
squat using the knee-drop method and employ a series of jumping exercises if the
runner has the motor pattern ability. If not, animal crawls and sled pulls are
prescribed to develop strength-in-motion, cross body motor patterns and local
muscle stamina.

This approach may bewilder some people, especially running traditionalists. The
common Western belief is that you have to put in the time and miles to get where
you need to go. However, it is rare to find a Western runner who is not a
biomechanical nightmare. We see this at every race we attend. The winners have
perfect mechanics and everyone else is doing what a helicopter does, beat the air

into submission in order to fly. The winners attain that level of ability through
extensive professional coaching and years of effort. We do not have that luxury, nor
do we need to suffer. Running has an alarmingly high injury rate but our method
does not.

There is a phenomenon that we are able to take advantage of and we do so in our
training programs. In an untrained or unfit person, we can make the most gains in
all areas (to include aerobic) by performing Lactate and Anaerobic exercise. That
rate of gain is finite! You cannot use it to improve forever. The window is only a few
weeks to a few months long depending on your programming and recovery. For
example, the Tabata protocol is anaerobic but it gives you huge aerobic gains. But
only for 2-3 weeks (4-6 workouts). A combination of Lactate and Anaerobic work
can give you gains for 2-3 months. As stated above, we can also better train
biomechanics and develop the proper strength and motor patterning required for
longer distance training.

Our overall strategy, as you will see, is to build up the runner using all three energy
systems. With this approach we can expand all systems at once.

Beginner Level 0.1 Program
You will need a regulation size track. These can be found at the local high school or
college. See the Track Guide at the end of this book.

Run Training Program 0.1

WEEK
Aerobic Training*
Walk/Jog x10
Walk: 200m
Jog: 100m
Total: 3000m
Walk/Jog x10
Walk: 200m
Jog: 200m
Total: 4000m
Walk/Jog x10
Walk: 100m
Jog: 200m
Total: 3000m
Walk/Jog x10
Walk: 400m
Jog: 200m
Total: 6000m
Walk/Jog x10
Walk: 200
Jog: 400
Total: 6000m
Walk/Jog x10
Walk: 100
Jog: 400
Total: 5000m
Walk/Jog x10
Walk: 400
Jog: 800
Total: 12,000m
Walk/Jog x10
Walk: 200
Jog: 800
Total: 10,000m
Lactate Training**
Run/Jog x1
Run: 200m
Jog: 200m
Total: 400m
Run/Jog x2
Run: 200m
Jog: 200m
Total: 800m
Run/Jog x3
Run: 200m
Jog: 200m
Total: 1200m
Run/Jog x4
Run: 200m
Jog: 200m
Total: 1600m
Run/Jog x5
Run: 200m
Jog: 200m
Total: 2000m
Run/Jog x6
Run: 200m
Jog: 200m
Total: 2400m
Run/Jog x7
Run: 200m
Jog: 200m
Total: 2800m
Run/Jog x8
Run: 200m
Jog: 200m
Total: 3200m
Anaerobic Training (Sprints)***

Set 1
Set 2
Set 3
Set 4
Set 5
40m
40m
40m
40m
40m
Set 1
40
Set 2
40m
Set 3
60m
Set 4
60m
Set 5
40m
Set 1
40m
Set 2
60m
Set 3
60m
Set 4
60m
Set 5
40m
Set 1
40m
Set 2
60m
Set 3
100m
Set 4
60m
Set 5
40m
Set 1
40m
Set 2
60m
Set 3
100m
Set 4
100m
Set 5
60m
Set 1
40m
Set 2
60m
Set 3
100m
Set 4
100m
Set 5
100m
Set 1
60m
Set 2
100m
Set 3
40m
Set 4
100m
Set 5
100m
Set 1
100m
Set 2
100m
Set 3
100m
Set 4
100m
Set 5
100m
*After warming up, perform the 10 work sets. Walk literally as fast as you can using
good arm swing. At the prescribed distance, break into a slow jog. At the prescribed
distance, walk again, jog again, etc until 10 circuits are complete. If you use a heart
rate monitor your heart rate should stay between 60-80% of calculated max heart
rate.

**After warming up perform the prescribed number of work sets. When you run, do
so at 70-80% of your maximum ability. You should be breathing hard but not so fast
that it is out of control. Your heart rate should be between 80-100% calculates max
heart rate. Over 90% on the run, under 90% during the jog.


***After warming up, sprint the distance prescribed, walk briskly to the start line
and perform the next sprint, repeat until all 5 sets are complete. Walk 400-800m to
cool down, then stretch. Do not worry about your heart rate, just make sure you give
it everything you have on the sprint. If need be, take some extra rest (no more than
1-2 minutes) between sprints.

The following chart displays your programmed workload for each type of running in
accordance with (IAW) the weekly schedule.


WEEK
Lactate Training
4 minutes
5 minutes
6 minutes
8 minutes
10 minutes
12 minutes
14 minutes
16 minutes
Aerobic Volume Training

200m Run, 200m Walk x8
(1 mile total)
(2 mile total)
(2 mile total)
(2.5 mile total)
1 mile Run, 800m Walk x3
(3 mile total)
1.5 mile Run, 800m Walk x2
(3 mile total)
1.75 mile Run, 800m Walk x2
(3.5 mile total)
4-5 mile Jog
Set 1
10x10
Set 1
10x10
Set 1
10x10
Set 1
10x10
Set 1
10x10
Set 1
4x100
Set 1
10x10
Set 1
4x100
Shuttle Run*
Set 2
Set 3
Set 4
10x10 10x10 None
Set 2
Set 3
Set 4
10x10 10x10 10x10
Set 2
Set 3
Set 4
10x10 10x10 10x10
Set 2
Set 3
Set 4
4x100 10x10 4x100
Set 2
Set 3
Set 4
4x100 10x10 4x100
Set 2
Set 3
Set 4
10x10 4x100 10x10
Set 2
Set 3
Set 4
4x100 10x10 4x100
Set 2
Set 3
Set 4
10x10 4x100 10x10
Set 5
None
Set 5
None
Set 5
10x10
Set 5
10x10
Set 5
10x10
Set 5
4x100
Set 5
10x10
Set 5
4x100
*10x10 = 10x10m | 4x100 = 4x100m

Lactate Training Run:
When you perform this run I want you to run at a pace where completing a sentence
is impossible. DO NOT sprint! This is supposed to be a fast run but not so fast you
burn out.

Aerobic Volume Training:
When you do R-V training I want you to run a little slower than the CHI run. You
should be able to finish short sentences without a problem, but not long sentences.
This should not be a lazy jog.

Shuttle Run:
When you perform the Shuttle run, set two (2) markers (such as cones) the
appropriate distance apart on a flat surface. I prefer a football field myself, feel free
to interchange yards for meters. You will run the length between the cones and then
use a walking rest until you do the next set. Run these lengths by running around
the cones to reverse direction. Run these all out.




WEEK
Lactate Training
Aerobic Training
15 minutes
3 miles
16 minutes
3.5 miles
17 minutes
4 miles
18 minutes
4.5 miles
19 minutes
5 miles
20 minutes
5.5 miles
21 minutes
6 miles
22 minutes
6.5 miles
Intervals
200m run (0:35 sec), 200m walk x4
400m (1:12) run, 200m jog, 200m walk x2
800m run (2:30) x1
200m run (0:35 sec), 200m walk x5
400m (1:12) run, 200m jog, 200m walk x3
800m run (2:30) x2
200m run (0:35 sec), 200m walk x6
400m (1:12) run, 200m jog, 200m walk x4
800m run (2:30) x2
200m run (0:35 sec), 200m walk x4
400m (1:12) run, 200m jog, 200m walk x2
800m run (2:30) x2
400m (1:12) run, 200m jog, 200m walk x1
200m run (0:35 sec), 200m walk x2
200m run (0:35 sec), 200m walk x4
400m (1:12) run, 200m jog, 200m walk x4
800m run (2:30) x3
200m run (0:35 sec), 200m walk x4
400m (1:12) run, 200m jog, 200m walk x6
800m run (2:30) x4
200m run (0:35 sec), 200m walk x2
400m (1:12) run, 200m jog, 200m walk x2
800m run (2:30) x6
400m (1:12) run, 200m jog, 200m walk x1
200m run (0:35 sec), 200m walk x2
200m run (0:35 sec), 200m walk x6
400m (1:12) run, 200m jog, 200m walk x6
800m run (2:30) x2
1-mile x2 as fast as possible (constant pace), jog 800m,
walk 800m between.

Aerobic Training:
Should be run at a pace that allows some conversation with some difficulty.

Intervals:
All intervals are run at a specific time standard. They are supposed to teach you to
run at a higher pace than normal. Upon completion of each interval, jog half the
distance and walk half the distance of the interval as your active rest interval.

Always warm up for intervals by jogging 800 meters and then stretching before
beginning the formal work sets.


Intermediate Running Programs

This intermediate run training comes directly from the Russian Army. It consists of
two 1-month plans. The first dramatically ramps up the volume of training. The
second de-loads from it but maintains the capability built. After those two there is a
maintenance program.

Make sure you are recovering properly every day. Do not doo much strength
training for this month and DO NOT do any form of HIIT/HIT training during this
month! Lots of good rest and nutrition is essential.
1. Russian Infantry Shock Training
DO NOT attempt this program until you have completed the previous levels!

W
E
E
K

1
DAY
TRAINING
Mon 10x100m x:25 sec, RI: walk 100m
5x100m x:25 sec, RI: walk 100m
Tue 2x800m in 3:30, RI: walk 5 min
5x100m x:25 sec, RI walk 100m
5x100m in 25 sec, walk 100m
Wed
5x200m in 1:00 ea, walk 100m between races
5x100m x:25sec, RI: walk 100m
5x400m in 2:00 min, RI: 5 min walk
Thur
1km in 7:00 min, RI: walk 5 min
5x100m x:25 sec, RI: walk 100m
5x100m x:25 sec, RI: 100m
Fri 5x400m in 2:00 min, RI: walk 5 min
5x100m x:25 sec, RI: 100m
3km run in 18:00 min
Sat 5x150m with increasing speed: 50m jog, 50m full stride, 50m sprint, walk 5
min between
Sun Off


DAY
Mon
W
E
E
K

2
Tue
Wed
Thur
Fri
Sat
Sun
TRAINING
2x1km in 7:00 min, walk 5 min between sets
10x100m with increasing speed
10x100m x:25 sec, walk 100m
5x200m in 1:00 min, jog 100m, walk 100m between sets
10x100m x:25 sec, walk 100m between sets
4x800m in 4:00 ea, walk 5 min between sets
10x100m with increasing speed, walk 100m between sets
10x400m in 2:00 min ea, jog 200m, walk 200m between sets
3x1km in 7:00 min ea, walk 400m between sets
Run 4km over broken ground, 7:00 min/km, walk 10 min
Off

DAY
Mon
W
E
E
K

3
Tue
Wed
Thur
Fri
Sat
Sun
TRAINING
Run 5km over hilly terrain, 8:00 min/km, walk 10 min
10x100m x:25 sec, walk 100m between sets
10x400m in 2:00 min, walk 2 min between sets
10 fast runs up a gentle hill, walking on the return
5x800m in 4:00 min ea over broken hilly terrain, walk 5 min between
10x200m in 1:00 min ea, jog 100m, walk 200m between sets
10x100m x:25 sec, jog 100m between sets
10 fast runs up a gentle hill, walking on the return
10x600m in 3:00 min over broken hilly terrain, walk 200m between sets
2x3km in 15:00 min each over broken hilly terrain, walk 10 min between
Off

DAY
W
E
E
K

4
TRAINING
5x800m in 3:30 min ea, walk 5 min between sets
Mon
10x100m x:20 sec, walk 100m between
Tue 5x200m x:50 sec, jog 200m between
10 fast runs up a large hill, walking on the return
2x3km in 12:00 ea, walk 10 min between sets
Wed
10x100 with increasing speed
Thur 15x400m in 2:00 ea, jog 200, walk 200 between sets
3x1km in 6:00 min each, walk 10 min between sets
Fri
Run 5km over broken hilly terrain in 30 min, walk 10 min
Sat
Sun Off

2. Russian VSK Military Academy Prep Program (de-loading)
This is a great program to de-load from the previous program or to build up to it.
Either way it is a very enjoyable program.

DAY
TRAINING
Run 5km over broken hilly terrain at a rate of 6 min/km
Walk 10 min
Mon 10 fast runs up a gentle hill, walking on the return. Maintain consistent
speed on the hill runs for entire length. Distance of the hill run should be
200-600m.
Tue Rest & Stretch
W
Run 5km over broken hilly terrain at a rate of 6 min/km
E
2x200m in 50 sec, jog 100m between sets
Wed
E
Walk 5 min;
K
2x100m with increasing speed throughout the distance

5x200m in 50 sec each, jog 200m between sets
1-4
Walk 5 min
Thu
5x400m in 1:35 min each, jog 400m between sets
5x100m with increasing speed; walk 100m between sets.
4x800m in 3 min each; walk 5 min between sets
Fri
10x100m with increasing speed; walk 100m between sets.
Sat
Rest & Stretch
Sun Competition in a 3km cross-country race


3. Intermediate Maintenance Program

This program is designed to help you maintain your running capabilities. It is
designed to be used for 1-8 weeks. At the end of which, a new program can be
started.

DAY
TRAINING
Mon Cross Country Run x20-30 min
W Tue Off
1 mile jog
E
Wed 6x400m intervals, walk 400m between
E
1 mile run @ 7:00/mile pace
K
Thu Off

1-4 Fri
40m, 60m or 100m sprints x5 sets. Perform one distance per week.
Sat
Cross country hike
Sun Off


Advanced Running Programs

Advanced running programs are not common in the military. When we say
advanced what we really mean is programs that will take you from the local high
school level to the National level. The following program will certainly do that
without compromising your ability to perform the shorter distance runs too badly.
Do this program only if you have the time and ability to recover. Also, DO NOT
attempt these programs unless you can easily run a 4-5 mile LSD.

The goal of this program is to get you to a level where you can run 6 miles at a 6:00-
6:30 pace or faster. Your speed at the end of this program largely depends on how
well you recover every day (especially the weekends) and how much effort you put
into the intervals.

Advanced Running Program #1

MON
TUE
WED
THU
FRI
EVAL Run
CHI
OFF
INT
LSD
1
1.5 miles
15 min
OFF
Team Sport
4.0 miles
2
2.0 miles
15 min
OFF
Team Sport
4.5 miles
3
2.5 miles
16 min
OFF
INT #1
5.0 miles
4
3.0 miles
16 min
OFF
INT #2
5.5 miles
5
3.5 miles
17 min
OFF
INT #2
6.0 miles
6
4.0 miles
17 min
OFF
INT#3
6.5 miles
7
4.5 miles
18 min
OFF
INT #3
7.0 miles
8
5.0 miles
18 min
OFF
INT #4
7.5 miles
9
5.5 miles
19 min
OFF
INT #4
8.0 miles
10
6.0 miles
19 min
OFF
INT #5
9.0 miles
11
6.0 Mile Race
18 min
OFF
INT #4
8.0 miles
12
5.0 miles
17 min
OFF
INT #3
7.0 miles
13
4.0 miles
16 min
OFF
INT #2
6.0 miles
14
3.0 miles
15 min
OFF
INT #1
5.0 miles
1. EVAL Run
a. This is an all out effort race pace run.
2. Continuous High Intensity (CHI)
a. A tempo style run to be run between 80-90% Max Heart Rate
3. Intervals (INT)
a. Interval training to improve running speed. Do not worry about heart
rate; youre meeting a time standard. See chart below.
4. Long Slow Distance
a. Recovery run performed at 60-80% Max Heart Rate

WEEK

Advanced Running Program #1 Interval Chart

Advanced Running Program #1 Interval Chart

INT #
INT Training
Prescription
Ability
Group
1
<15:00
0:35
0:75
2:40
<18:00
0:35
0:75
2:40
<24:00
0:35
0:75
2:40
<30:00
0:75
2:40
*
0:75
2:40
Ability
Group
2
15:35
0:38
0:80
2:50
18:35
0:38
0:82
2:50
25:00
0:38
0:84
2:50
31:10
0:82
2:50
*
0:80
3:00
Ability
Group
3
16:10
0:40
0:85
2:55
19:20
0:40
0:86
2:55
26:00
0:40
0:88
3:00
32:20
0:86
2:55
*
0:85
3:05
Ability
Group
4
16:40
0:42
0:90
3:00
20:15
0:42
0:90
3:10
27:00
0:42
0:90
3:05
33:40
0:90
3:00
*
0:90
3:10
Ability
Group
5
+17:30
0:44
0:95
3:10
+21:00
0:44
0:95
3:15
27:30
0:44
0:92
3:10
+34:30
0:95
3:05
*
0:95
3:15
2.5 Mile Eval Time

4x200m
2x400m
1x800m
3 Mile Eval Time
6x200m
4x400m
2x80m
4 Mile Eval Time
8x200m
4x400m
4x800m
5 Mile EVAL Time
2x400m
2x800m
6 Mile EVAL Time
2x400m
2x800m
*Regardless of time.

1. Based on your Monday EVAL Run time, determine your ABILITY GROUP.
2. The times listed in your Ability Group are the times you must run each
prescribed interval +/- one second. Use a timer on your watch.
3. Perform the intervals as prescribed. All of the 200s, then all of the 400s and
finally all of the 800s. For the rest interval jog and walk the same distance
you just ran while controlling your breathing and forcing your heart rate
down.
4. If you find yourself running too fast every time with some ease then you
likely had a bad eval day and belong in the next faster Ability Group.

1
2
3
4
5
Advanced Running Program #2 is where the serious speed comes from. By now you
have a massive level of training underneath you. With this program you are working
on speed while maintaining your distance capability.

I can say without exaggeration that if you are recovering properly it is typical for a
7:00/mile runner to drop to a 5:00 1-mile time in 6-8 weeks. Likewise it is common
for him to be able to run 3 miles at a 5:30 pace.

This program is truly only for those who have come up through all of the programs
in this book or a very similar year of run training. This program will break you
within a week if you do not fit that description.

DAY
TRAINING
Mon
3-mile run, 21:00 or faster
Tue
OFF
Wed
30 minute run at 8:00/mile pace
INTERVAL Training
Jog mile, light stretching x5min
W

E
5x200m x0:40sec (jog to start line and start again)
E
3x400m x0:75sec (Jog 220, walk 220, restart)
K
Thu
1x800 x2:45-3:00min (walk 440 and restart)
S
1x1-mile x6:35min (walk 440 and restart)

1-2
REST x5 min (walking)

2-Mmle Run at 8:00-8:15 pace (cool down run)
Fri
65-75 min run (7-10 miles)
Sat
Fartlek or XC run, 4-6 miles
Sun
OFF


DAY
Mon
Tue
Wed
W
E
E
K
Thu
S

3-4
Fri
Sat
Sun
TRAINING
OFF
INTERVAL Training



2-mile Run at 8:00-8:15 pace (cool down run)
OFF

DAY
Mon
Tue
Wed
W
E
E
K
Thu
S

5-6
Fri
Sat
Sun
TRAINING
OFF
INTERVAL Training



2-mile Run at 8:00-8:15 pace (cool down run)
OFF

DAY
Mon
Tue
Wed
W
E
E
K
Thu
S

7-8
Fri
Sat
Sun
TRAINING
OFF
INTERVAL Training



2 Mile Run at 8:00-8:15 pace (cool down run)
OFF
Upon completing 8 weeks of ARP#2 it is a good idea to taper

things down using the VSK Russian Military Academy
program.


Warming Up & Cooling Down

Warming up and cooling down is absolutely critical to success in running. This is
especially true when the going gets tough and believe me, it does!

There has been some controversy in the general fitness world by people who know
very little about training and coaching. Notably there has been a number of people
spreading the rumor that you should not warm up prior to exercise. This is
absolutely false and those propagating this myth are endangering people.

Warming up improves performance and resistance to injury by:
Increasing speed of contraction and relaxation of warmed muscles
Dynamic exercises reduce muscle stiffness
Greater economy of movement because of lowered viscous resistance within
warmed muscles
Facilitated oxygen utilization by warmed muscles because hemoglobin
releases oxygen more readily at higher muscle temperatures
Facilitated nerve transmission and muscle metabolism at higher
temperatures; a specific warm up can facilitate motor unit recruitment
required in subsequent all out activity
Increased blood flow through active tissues as local vascular beds dilate,
increasing metabolism and muscle temperatures
Allows the heart rate get to a workable rate for beginning exercise
Mentally focused on the training or competition

We have listed below the best method we have seen for warming up for running.
Warm-Up
1. 5-10 minutes of light jogging to increase body temperature and blood flow to
the extremities.
2. 10-15 minutes of Dynamic Stretching Exercises to reduce muscle stiffness
and to increase plasticity.
3. 10-15 minutes general and event specific drills - preparation for the
session or competition.
a. Lower Leg Drills
b. Leg Drills
c. Technique Drills
4. 4-8 easy run-outs over 30-60m focusing on correct running technique
(tall, relaxed, smooth & drive)
5. If this takes too much time, perform joint mobility and lower acrobatics with
some skipping before you run.

Cool Down
Cooling down is critical for proper recovery. A proper cool down does the following
in addition to feeling great:

Aids in the dissipation of metabolic waste products
Reduce the potential for Delayed Onset Muscle Soreness (DOMS)
Reduce the chances of dizziness or fainting caused by the pooling of venous
blood at the extremities
Reduce the level of adrenal products in the blood
Allows the heart rate to return to its resting rate

A proper cool down is conducted in the following manner:

1. 5-10 minutes of walking progressively slower with controlled breathing
2. 5-10 minutes of Static Stretching

Warm-up & Cool Down Exercise Descriptions
We have found that in this day and age, a video is far more instructive than page
upon page of writing. We recommend the works of Greg Mihovich at
www.undergroundgym.com


Accelerated Combat Movement

There remains the greater question of run training for combat. In the Beginner,
Intermediate and Advanced run programs listed above we see a great deal of
running but not a lot of specific short distance, applied running and sprinting.

Not to worry! The programs listed in the preceding sections are designed to turn
you into a very fast and capable runner across the full spectrum of Anaerobic,
Lactate and Aerobic energy systems.

Naturally you may have noticed that in the intermediate and advanced program
there was no sprinting. Remember in the beginning we identified that you can only
go so far with anaerobic training. At some point you have to start working on that
aerobic base and we certainly did just that!

Now you should be in a place where you have a massive aerobic reserve, you should
be quite strong and you should be a very fast distance runner. Now is the
appropriate time to shift into sprinting! Actually you could shift into sprinting after
the intermediate program as well.

But now we have to address the training schedule and understand that our overall
schedule has a lot to do with our success. In The Morrison System, which I
developed for the military and special operations, the training week is composed of
training days that emphasis the metabolic requirements of a certain phase of a
mission. That could look like this:

Monday
o Ruck march 12 miles
Tuesday
o Obstacle course
Wednesday
o Combat course
Thursday
o Team Sports
Friday
o Monster Mash skills race


In this schedule, you would add sprints to the Wednesday Combat Course. During
this day you perform Guerilla Drills, combat Drills and Sprinting all together. There
should be low obstacles to jump over as well. Here are just a couple of examples:

1. Low crawl 20m, spring up and sprint 60m, dive to the ground and repeat.
2. Firemans carry a partner 50m, put him down, sprint 50m, carry another
partner to the 50m line, repeat.
3. Slalom course at full speed with and exercise before and after it.
4. Sprint to a heavy bag, 30 seconds of hitting the bag, sprint to another heavy
bag.

There are literally thousands of variations. Try to make them as challenging as
possible! The combat course should last no longer than 30 minutes.

I also love to run 3-4 10 minute combat course sessions separated by 15 minutes of
walking rest. This does wonders for building overall stamina to include sprinting. To
help in this, consuming a running gel between sessions helps to make the next
session more effective since the sugars quickly replenish what you have used up.
Fruit like Bananas and Oranges are also a staple favorite.


Lactate Training
At least once a week we incorporate 100-400m runs to maintain this ability. It can
be as simple as performing a few 400m runs once a week in any of your run training.
It is also useful to occasionally run the 12-minute Run Test to see if you are slipping.
If you are and you can handle it, the Russian Infantry Program will have you rocking
again in 4 weeks. If you cant handle it, use one of the beginner programs to get you
up to where you can handle it.

Another form of lactate training is very fast ruck marches. If you are moving so fast
you can only get 1-3 words at a time out, you are training in the lactate threshold
zone. It is helpful to do a couple of 100-400m runs after the ruck march is done. This
is also functional because it is what you may do in real life.

Yet another option would be a short ruck march to an obstacle course. Then hit the
O-course as hard as you can 2-5 times and ruck back. Scale this carefully to avoid
overtraining.

All of this assumes that you have completed at least the beginner level programs.

Strength Training
Most military and recreational runner neglect proper strength training for running
and ruck marching. In the coaching world we know very well how critical it is to
have a very strong set of legs and hips. Unfortunately most people are so concerned
with their chest and biceps that they completely neglect the legs and hips.

It is no exaggeration to say that the absolute #1 priority of anyone who carries a gun
is the legs, hips and back. As I said before, they usually focus on the Chest, abs and
arms. Incidentally there is never a situation where that is an acceptable set of
priorities.

Strength training 2-3 times per week should begin at the same time or before run
training begins. The following exercises are critical:

Back Squat (full depth)
Kettlebell Front Squat (full depth)
Kettlebell Swing
Double Kettlebell Clean
Jumping rope

These exercises will strengthen the legs and hips and allow dramatically faster
improvements in speed and stamina. They also protect the soldier from the wear
and tear of both running and rucking with combat loads.

Strength training is performed by executing the above exercises in the following
manner:

2-4 exercises
2-4 sets per exercise
1-5 reps per set
Load: 70-95% 1RM
1RM = Weight you can lift of only one correct repetition. Stands for 1-Repetition Maximum.

There is a dangerous tendency of American men to want to work the muscle very
hard until it is exhausted and becomes sore. This is absolutely forbidden! We have
proven in our research, as have many others, that excessive strength or hypertrophy
(size) training has a dramatic and debilitating effect on speed. In short, if you do too

much in the weight room it will take you 1-3 weeks to recover back to the speed you
were at previously.

That said, we have also shown that many sets of a sub maximal load mixed with 2-4
sprints does wonders for running speed. The key is listening to your body and
knowing what is enough and what is too much.

Another type of strength training you can use to help running is explosive sled pulls
with 30-50lbs and pushing small vehicles or ATVs. These exercises should be done
for 40-60m and performed as fast and explosively as possible. We do not
recommend explosive weightlifting of any kind because of the lack of specificity.
These lifts are either heel based, vertical based or both. We want explosive exercise
to force the runner into a forward lean and perform cross body motion in that
position. To do otherwise trains a person to run on their heels, in a vertical
orientation (instead of leaning forward) or even leaning backwards. All are
unacceptable. Remember, the goal of training is to perform exercises and drills that
make us better, not take away; no matter how cool it may seem.

There is more information on this subject at www.MilitaryFitnessSolutions.com.


Technical Skill Development

If you are serious about running and Accelerated Movement then you need to join or
create a track and field club. The skills and techniques developed by this form of
athletics cannot be understated. Sprinting, jumping, hurdling and throwing are
critical for military and tactical personnel. The steeplechase in particular is a
wonderful race for the armed professional.

Other similar sports include the pentathlon. The pentathlon should be absolutely
required of all armed professionals. For those who do not know, it is an obstacle
race and it is outstanding. Many of the Russian obstacle courses are very similar to
the regulation length pentathlon courses.

The bottom line here is that athletic development in Track & Field is perfectly suited
for developing soldiers and armed professionals. You need to find a coach, a club, a
college or even a high school and get coaching.

-Military Pentathlon Track

Staying Injury Free

I am a firm believer in a coaching team. I personally have a close friend who is a
chiropractor (bones), ART instructor (muscles), Z-Health practitioner (nerves), an
NSCA Certified Strength & Conditioning Specialist and a biomechanics expert. I
myself have been trained as an Athletic Trainer (taping and therapy), a breathing
coach and exercise based rehabilitation coach on top of being a Strength &
Conditioning coach, a Paramedic and military fitness expert. I have a close friend
who is a medical doctor and another who is a Physicians Assistant. My roommate is
a skilled fitness & movement coach. I have the best team a guy could ask for and so
should you. Unfortunately most people do not have these options but they should
always be looking for them.

My recommendation is to find a Chiropractor who is also ART certified. That is your
biggest bang for the buck. ART stands for Active Release Technique and it is a
method of manipulating soft tissue to free up joints, relax muscles, free trapped
nerves and so much more. In the hands of a skilled chiropractor this stuff is
supernatural. To find one near you please visit www.activerelease.com.

I highly recommend a monthly visit in addition to seeing them when you tweak a
muscle, feel stiff, sustain an injury, etc These guys are amazing and will keep you
rocking.

Folks, this is an issue I cannot stress enough. I have worked with thousands of
people and I have experienced the limits of Western medicine for myself. I dealt
with a series of injuries for over a decade before finding my current practitioner. I
had the pain and the limitations but the medical establishment would not even
acknowledge that they existed. I ended up flying to California and Colorado on the
weekends to get treatment on my own dime. Once I found my current practitioner
all of these issues have been solved in no less than 90 seconds. That is NOT an
exaggeration. The debilitating sciatica and hip pain that sidelined me for years was
discovered in 60 seconds and treated in 3 minutes. My rotator cuff impingement
that still lingered was fixed in 20 seconds. My Thoracic mobility continues to be a
problem due to my lifestyle but why it flares up it takes 10 seconds to fix it. I have
been treated for inflamed Tibialis Posterior, a dislocated metatarsal that hobbled me
and a dislocated ankle among many others.


The point here is that when you train hard and you push it you tend to break things,
mess things up and in general cause damage and dislocations that need to be
addressed by an expert. ART certified chiropractors are the single best resource you
can have to keep you in the fight. If you can find one who is also a Z-Health coach
then you are set for life!

Useful Links:
Dr. Grove Higgins: www.Zevolve.com
If you have the opportunity to visit Colorado Springs I insist that you make an
appointment to see Dr. Higgins. Tell him Nate Morrison sent you!

ART Web Site: www.ActiveRelease.com


What Causes Injury?

As noted above, it is a fact that running these days has a massive injury rate. But
why? What causes those injuries?

The short answer is poor biomechanics cause improper motion. Improper motion
causes damage and pain. The situation is compounded as the body attempts to
lessen the pain and damage by locking muscles and joints with tension. Continued
running exasperates the problems and the downward spiral continues. Without
intervention injury is a certainty.

So how do you lessen he chances of injury? The answer is simple.

1. Get a coach
2. Get a Chiro/ART
3. Warm up properly
4. Start short with sprinting and short distance volume
5. Stretch. A lot.
6. Recover properly
7. Research and drill proper biomechanics as much as possible

It looks easy but the problem will be resisting the temptation to go put on the
worthless miles. We treat running just like strength training. If you cant do it right
then you cant do it at all.

The other culprit of injury is equipment. That means shoes. Lets take a look at those
next.


What About Shoes?

The modern running shoe is quite a feat of engineering. It is also a scam. But that
doesnt mean I want you to go throw away your Nikes and start running barefoot.
The absolute buffoonery and stupidity I have seen regarding this subject has
astonished even me. Just when you think youve seen it all

I will say that the whole correct shoe for your foot thing is a bit stupid. Alexander,
The Romans the Mongols and a few other notables took over the known world
barefoot or in leather sandals. Cushioned shoes did not exist until the 1960s when
technology would allow for it and an entire industry was built around that
technology. It sounded good but it was both wrong and a lie. The injury rates from
running skyrocketed after cushioned shoes were introduced and became the new
standard. These days there is a large movement to ditch the cushioned shoes and get
back to un-cushioned walking and running. Suffice it to say, all a cushioned shoe
does is increase your dependence on cushioned shoes.

Theres just one problem. We cant quit cold turkey anymore. In North America we
have been raised in cushioned shoes and everything about our gait and
biomechanics reflects that fact. It is a well-documented fact that while the injury
rate in cushion shoed runners is the highest ever, the rate of newbies to barefoot or
minimalist running is even higher.


My friend and world class coach Robb Rogers notes that you have to take a solid 2
years to properly adapt to less and less cushion and you have to have good coaching
on top of that. People usually figure this out after they experience the pain and
injury of attempting to speed up this process.

My friend Dr. Higgins notes that a foot that has spent 6 months or more in a
cushioned shoe is little more than a clubfoot. It no longer functions properly and has
to be specifically trained and strengthened before attempting minimalist shoes.

Of course the market has responded by making hundreds of minimalist shoes that
are as bad or worse than the other shoes they make. As long as the consumer
remains ignorant they will continue to make garbage like the Nike Free shoe, which
is a massively padded shoe. The smoke, mirrors and lies continue without end.

A cursory examination of history shows us that soldiers used to run in combat
boots. There was no such thing as sneakers in WWII or Korea. In WWI there wasnt
even a Physical Training Uniform at all. But when it comes to combat boots we are in
the same predicament as with shoes. In fact, growing up in padded shoes and then
immediately transitioning to a un-cushioned combat boot is quite a shock and literal
pain for most recruits these days. The market has also spawned some truly horrible
boots that are simple a sneaker sole on a leather and lined boot upper. These are
incredibly dangerous because they do not support the load a soldier carries. These
boots, like their running shoe counterparts cause massive joint instability and
injury. Unfortunately most soldiers think that they are helping themselves when
they buy these boots but that is simply not true.
How To Transition
For combat boots there is an easy way to transition. If you get a quality pair of
combat boots like the Danner Acadia, simply use the green Superfeet insole. It
provides just enough cushion to protect the unconditioned foot, but not so much
that it causes joint instability. This is the gold standard! After 6 months try wearing
the Superfeet only half the time. For ruck marching start over at the beginning of
our ruck programs without the Superfeet and work up again. This time you are
conditioning your feet to handle the load.

When it comes to running shoes the problem is a little more difficult to address. The
first thing to do is spend 6 months to a year going barefoot when ever possible but
not when you are running. Over a period of 2 years, say, every 6 months, buy a pair
of shoes that has progressively less and less padding. But you also must get proper

coaching. The best source for coaching is a POSE Technique certified coach. Their
website is www.PoseTech.com. Start training with a coach in your regular shoes and
gradually work down as mentioned above. That way you will dramatically reduce
your chances of injury as you transition.

The other transition you have to make is to also wean off of any other cushioned
shoes you have over 2 years. That way you are less apt to slip back into old bad
habits. Proper strength training and animal crawls will help to accelerate the
process.
Biomechanics in Running
The 1946 Army physical training manual shows this picture as a guide for proper
running form. It is excellent and absolutely spot on. This picture was drawn before
cushioned shoes even existed and the running form was pure.

So what happened after cushioned shoes were introduced? Heel strike happened
And check out the massive padding these ultra-marathon runners are using because
their feet cant handle the pounding.


The picture below shows us side by side what the differences are.

This is a nice but small picture comparing heel strike runners, mid-foot runners and
Pose Runners. The major difference between the latter two is stride length. The Pose
method results in less fatigue and less energy expenditure.


Below is a great picture showing a runner who has corrected his form.
How Shoes Injure You

Cushioned shoes injure us because they cause instability in the foot and ankle. Any
form of soft cushioning is always unstable. This is in contrast to the EVA foam
cushion found in mountaineering boots. This is a rigid and dense foam that can only
be compressed with heavy loads as found in backpacks weighing over 50lbs and
especially with the added velocity of walking or shuffling downhill.

Running shoes, and even trail shoes use a soft foam or other materials with similar
properties to provide a much softer cushion for the runner. These foams are easily
compressed and create an unstable platform for the runner. As such, with every step
there is a wobble in the ankle and the bodies internal gyroscope fights to find
stability and keep the joint properly orientated. It fails every time because the foot
and ankle can never be stable. For a great example of this in slow motion, watch
someone squat or deadlift in running shoes.


To make matters worse, the instability and vibration in the tissues fighting to
compensate is transmitted up the leg into the knee, hip and low back. Pain and
injury come from all of the stabilizers becoming inflamed as they desperately try to
hold everything together. The runner needs a lot of stretching, heat therapy,
massage and chiropractic treatment to counter what the shoe is doing to him.

Eventually physical damage occurs, the tension and inflammation are not properly
addressed and the runner quickly spirals into chronic injury. This is where some
clown usually suggests that if only they had a different cushioned shoe it would be
OK. And for many people, for a while this does help. Shoe companies have managed
to build shoes that tend to push the foot into one alignment or another. But they all
cause the same root issues as can be demonstrated by a physical therapist of
biomechanics expert. Coaches and trainers all know that runners have chronic
excessive muscle tension unless they dedicate a large amount of time each day to
stretching.

The Track

If you did not participate in High School or College Track & Field it is possible you
know nothing about a regulation track. But you need to. The inside lane of the track
is 400m/440yds long. Half a lap is 200m/220yds. The straight sections are 100m
long (though the start and finish lines are offset).

When you use our beginner programs we insist that you use a regulation size 400m
track. The reasons a simple. The track is exact and you can see the goal. That helps
you to pace and proportion work effort effectively and accurately.

Most people do not understand the track or how to run on it. For 100m, 200m and
400m races there are specific starting points. However, the principles aree always
the same no matter where you start. In the corners is where the work is done. You
have to lean into the corners, shorten your stride, increase your RPMs and drive like
hell with the arms. When you hit the straightaway you open up your stride, reduce
your RPMs and glide through it and relax. Then when you hit the next corner you
have to work it hard again. This is where most people lose lots of time on every lap
because they slow down instead of accelerate in the corners. So this is critical for
any distance on the track in excess of 100m.

The Runners Diet?

The gospel is that a runners diet is a high carb diet. That has been the conventional
view for decades. I have never fully accepted this. But you do have to understand a
few things about the body, exercise and food.

I will start with the extreme and work my way back. I work a number of races. This
year once again I will work the Leadville 100 ultra-marathon. During this race the
athletes will burn no less than 5500 calories. Most will burn well over 6000 calories.
They are moving constantly, as fast as they can and their bodies are freaking out
looking for more fuel in the form of simple sugars. These athletes live on simple
sugar and high fructose corn syrup. They have to. Their body cant spend time
breaking down fats and proteins. If forced to do that their speed is dropped
considerably because so much energy has to be partitioned to this task. These same
athletes typically eat 4000-5000 calories in an average day when training hard as it
is and it is primarily carbs. You can understand why. For a 200lb man, a one hour
training run will burn 800-1300 calories alone depending on his pace.

Now lets look at the other end of the spectrum. Sprinters are characterized by the
massive amount of muscle they have and need to maintain. That requires a diet
much higher in fat and protein. The time of their event and training is dramatically
lower than their distance cousins. Sprinters also use glycogen as the fuel for their
muscles. However, the effect that short fast movement has on the body is very
different than the endurance athlete. The endurance athletes metabolism is actually
depressed because his body is desperate to hold onto whatever it can. But a
sprinters metabolism is a raging furnace by comparison. After a heavy bout of
training or competition the body goes into T-Rex rampage mode to get the nutrients
it needs. And it doesnt need just simple carbs. It didnt use that much but the
activity itself chewed up the muscles and the endocrine system so the body
demands a more balanced intake of fuel consisting of carbs, protein and fats in
roughly equal proportions. In the marathon runner the body is desperately just
trying to refuel the muscle glycogen that you keep burning out of it.

So how should you eat? My personal opinion and that of the top industry
professionals is that your diet should be the same as for general athleticism. That
means 30% Protein, 30% Fat and 40% Carbs. I personally like to shift that 40%
between fat and carbs depending on my activity level but at all times keep it simple.

Running Resources

Pace Calculator: http://www.coolrunning.com/engine/4/4_1/96.shtml

Karvonen Heart Rate Calculator: http://www.briancalkins.com/HeartRate.htm

Age Graded Performance Calculator: http://www.runbayou.com/Wavacalc.htm

Heart Rate Monitors: http://www.polar.com/us-en

Pose Running: www.posetech.com


Ruck Marching
Overview
The foot march has been the bread and butter of all militaries since the dawn of
civilization. Other than marksmanship it is the most important task a soldier will
perform. Mobility has always been the key to victory and the soldiers ability to
carry on under his fighting load is critical.

Ruck marching is aerobic and can creep into the lactate zone depending on the load
and speed you choose. The goal of training is to carry up to 40% of your bodyweight
on your back at a high rate of speed but remaining in the aerobic zone.


The US military states that the actual fighting load of a soldier should not exceed
48lbs and that the max load of a soldier should never exceed 72lbs.

The Soldiers Load

Max Fighting Load: 48lbs

Max Load for movement: 72lbs

This load is to include the soldiers clothing, weapon, and load bearing equipment
for the fighting load, and the addition of the rucksack for the maximum load.

These numbers are scientifically sound and it is important to note them carefully. If
the military actually went by these numbers we would have a healthier force today.
However, in my 19 years thus far I have never seen numbers this low, especially in
special operations. I have personally carried 120lb rucksacks just because a
commander wanted us to bring particular equipment with us that was totally
unnecessary. Unfortunately this is the norm today and conventional troops
discovered this the hard way when unconditioned troops attempted to conduct
mountain warfare in Afghanistan with 100lb packs. To say they were ineffective is
an understatement.

By contrast, most special operations men, given the freedom that war brings to
them immediately dumped the extra weight and slimmed down as much as possible.
In one particular case an operator ditched everything he had to give chase to an
enemy fighter fleeing the site of a raid. This was a man acutely aware of how much
the fighting load can inhibit speed and endurance, especially at altitude.

That said, there are in fact times when hauling more than 72lbs is required and
ultimately it is why special operations personnel often carry 90-120lb rucks. My
personal heaviest total load (weapon, clothing, LBE & ruck) was 160lbs, which
happens to be the same as my body weight at the time. Once you get used to the
rhythm its not too bad if the terrain is fairly level and you have good boots. The
instances when you may have to carry heavy loads depends on your resupply
ability. The Army typically loads soldiers with up to 120lbs when the supply train is
too bogged down. The primary problem I see with this is the NCOs and Officers tend
to push the men too fast at that high load rate because they do not understand how
to properly plan and execute foot movements. Typically troops that heavy will make
just over 1 mile per hour if they walk at a rate that keeps them at 300 KCAL/hour.

There has been a drastic decline in corporate knowledge regarding load bearing,
ruck marching and training for such events. This knowledge, like much else has
simply fallen by the wayside when it should be held aloft and protected. We see far
too many soldiers suffer as a result of truly dysfunctional training born of ignorance.
Typically we see heads, shoulders and upper backs rolled and locked forward when
they need to be neutral. We also see a high incidence of low back pain and a plethora
of orthopedic injuries in the hips, legs and feet. We also tend to see a drastic
reduction in joint mobility and muscle imbalances in many die hard ruck march
enthusiasts. None of these issues are properly addressed by the military medical
establishment.
Speed, Distance and Classifications
Many soldiers and leaders are not familiar with foot march methods. Most are quite
bound up by the special operations standard of 15 minutes per mile or faster. This is
quite extraordinary for most soldiers and requires a great deal of time in training to
accomplish. Marches are either a normal march or a forced march.

Marching Speeds
Normal March
(Day)
Normal March
(Limited Visibility)
Forced March
Roads
4.0 kph/2.45 mph
3.2 kph/1.98 mph
6.44 kph/4 mph*
X-Country
2.4 kph/1.49 mph
1.6 kph/0.99 mph
Terrain dependent**
*Indicates minimum acceptable speed
**As fast as possible depending on terrain and exertion rate

Some key points must be considered regarding speed and distance. The soldiers
ability to perform depends on the following variables:

1. Load
2. Distance
3. Speed
4. Conditioning

The load has already been discussed. Speed is a result of appropriate training.
Distance is achieved by stamina conditioning. Conditioning must be a carefully
periodized process of improvement. If a training program for ruck marching does
not consider these things it will fail.


LOAD
DISTANCE
SPEED
% of body
weight
Rate of
travel &
terrain
Duration of
exertion
Adaptation
to demands
CONDITIONING
The Physical Cost
The cost of load bearing is great. Any load that is not uniformly distributed on the
spine and hips causes imbalance resulting in muscular imbalances with long-term
consequences. The more you tough out improper loading, the more it will slow you
down and carry you into the injury cascade.

Load bearing of any kind restricts the expansion of the chest and diaphragm thus
restricting breathing. When you restrict breathing you restrict the amount of oxygen
available to the body and brain and you restrict the bodys ability to recover from
exercise. Therefore, you are not firing on all cylinders. This effectively reduces your
VO2 Max and other breathing related physiology in your body related to
performance and recovery.

Body armor has an even more profound and acute effect on you. Most people have
poor fitting body armor and they adjust it to be too tight around their chest as an
attempt to minimize the plates from sloshing around. Properly fitted body armor
rarely sloshes around and will minimize the effect. But regardless of the fit, body
armor adds another dimension of restriction. With a good LBE and ruck, the weight
is primarily restricting the rib cage from expanding upward. Body armor adds more
weight to that plane of motion and also restricts outward movement of the chest.
Improper fitting body armor further restricts the movement of the diaphragm. With

proper fitting body armor and a combat load you only take about half of your
normal breath. With poorly fitting body armor you are only taking about 1/3 of your
normal breath, yet you are exerting yourself exponentially more than you are
normally during PT or training!

The next cost of load bearing is in the biomechanics department. Not only does
improper loading cause damage to the spine, it also improperly loads the joints of
the hips, knees, and ankles. The injury cascade continues here because improper
loading of these joints causes improper spinal alignment, which causes improper
joint loading in the hips, knees, and ankles which in turn causes more improper
spinal alignment, which Is this point becoming clear yet? All this imbalance
causes acute and chronic injury and it impedes performance.

Running with a ruck is a staple of some units and services. I used to do it often and
at one point I could run a 7-minute mile with a heavy ruck. That lasted until my
Chief caught me and read me the riot act. He then threatened to do horrible things to
me if I ever did it again. Why was he so upset? Because he knew something I didnt.
That said, if properly trained soldiers may double time with a ruck for short periods.
Double time is significantly different than running and proper training and form is
critical to prevent excessive injury.

For 3000 years armies have been issuing soldiers 50-60 pounds of gear and trying
to condition them with long marches. However, as far back as the Roman Empire we
have known that this is too much! The Romans maximum load was approximately
1/3 of their bodyweight. On the road the individual soldier carried up to 57lbs. On
an approach march he reduced his load to 44lbs, and when he stood ready for battle
he carried on his body no more than 33lbs. My body armor and web kit before I put
anything in it weighs that much or more! There is a damn good reason that the
Roman Army was by far the fastest and most efficient that the world has ever seen.
No foot mounted army has ever marched so far so fast and fought so many battles in
such a short period of time, ever. Research has shown that for the average man, the
maximum he should carry is 45lbs because any more than that results in such stress
to the body that it is easily injured and over taxed.

Has anything changed between the Roman Empire and now? Yes of course it has.
Man grew weaker, especially in the last 100 years. Yet with weaker bodies we think
we can carry more weight and move faster despite the appalling lack of
conditioning. In short, the combination of terrible posture and alignment with
(mass) x (velocity) of the load placed on our joints equals massive injury that often
hides for years. The metabolic costs are staggering! The oxygen cost of weight added

to the torso is 0.5% per kg of clothing and equipment. Assuming you are carrying a
60lb ruck (27kg), that is an immediate 13.5% debt!!! How much does your web kit
weight? Lets say it is a mere 30lbs (yeah right!). Thats a total of 20.5%. Now you
want to run with that? You do not have the metabolic or physical resources to do
that without severe consequences. Those of you tough guys out there who will blow
this off will enjoy retirement benefits such as the Veterans Administration hospitals
where you will go for treatment, surgery and refills of your pain medication. But
hey, you were one tough SOB for a few years!
Metabolic Cost
Ruck marching is one of the most demanding things the human body will endure
during military service. We have already touched on this a little bit above. The
energy expenditure is massive and it continues to climb as the weight and pace
increase. If you wear very little weight and move slowly the metabolic expenditure
is very low. If you continue to move slowly but add weight, the expenditure climbs
as the weight increases. If you keep the weight constant but increase your walking
pace, the expenditure climbs. If you increase both the weight and the pace,
expenditure climbs exponentially. When your body is exercising it is burning
energy, primarily from carbohydrates, then fat, and then protein stores in the body.
Breaking down carbs for energy is the cleanest and easiest way to fuel the process.
The process begins to break down as CHO stores are depleted and the bodys ability
to recover is hampered by a restricted cardiorespiratory system. At this point
anything you do to further complicate this process will hurt you exponentially. A
great example of this is to eat a diet low in carbohydrates and high in protein. This is
yet another reason why one should never use such diets. The body will reach
exhaustion when its expenditure rate hits 700 calories per hour. The human
body is capable of burn rates of up to 900-1000 KCAL/hr but only for a period of 6-
10 minutes, upon which time; the body will need a dramatic reduction in activity to
recover. Your body will reach this point (700 KCAL/Hr +) when four factors
combine:

Load
Pace
Muscular & Cardiorespiratory Efficiency Under Load
Mechanical Restrictions

You will reach a burn rate of 700 KCAL/Hr depending on the weight, pace, level of
conditioning under load, and mechanical restrictions such as body armor, etc This
point will be lower if the energy is not readily available and the recovery

mechanisms are restricted. For those who want a number, consider the charts
below.

77lbs at 2.1mph = 510 KCAL/Hr

56lbs at 2.1mph = 400 KCAL/Hr
Ideal Burn Rate = 300 KCAL/Hr:
o 40lbs @ 3mph
o 80lbs @ 1.5mph
o 120lbs @ 1.2mph on easy terrain

It is known from Naval Special Warfare studies that exceeding 300 KCAL/Hr is very
likely to burn up the energy stores you will need at the target area and for the
exfiltration. Why would you expend all your energy in the first 1/3rd of the mission?
You wouldnt do that if you were playing football!

The chart below shows you what speed a well-conditioned operator can expect with
a given load in various terrain. Soldiers, planners, and commanders must take this
into account for successful mission completion. It must also be kept in mind that the
tactical civilian population considerations will only slow this rate of travel. The
figures presented on the chart should be treated as the very maximum speed a team
can cover ground.


Adaptation in Ruck Marching

All of this sounds a little scary perhaps. It is presented that way because it is true
and knowing it leads to better training. One has to understand the limits and pitfalls
so he can plan a path to adaptation that can bring a man from the point of
exhaustion to the ability to perform a 12-minute mile with the same load.

Proper adaptation is the process of properly programmed training and time. The
human body adapts at a certain rate given health, nutrition and stress factors. This
cannot be sped up, even with the use of steroids!

Proper programming ensures that the loads on the body progress at a safe rate,
allowing the body to respond and become stronger. All of the adaptations listed in
strength training and stamina training happen as a result. The programming allows
this process to be both enjoyable and almost unconscious. We have observed radical
changes as a result of proper training. In our own training the reduction of a full 8
minutes happened as the result of one week of special strength training and sprint
work! This is almost unheard of and can only happen with surgical programming.

In general an untrained man must be given at least 6 months of training to attain a
level of proficiency acceptable for combat. That is to say he will need that much time
to carry a maximal load for 6-8 hours at a normal march. It is wiser still to train for a
full year with careful programming to attain peak performance and maximal load
bearing ability. Those with some background coming back from a layoff should
begin again at the beginning but progress should take approximately half the time.

Proper Ruck March Technique
Most soldiers we see have terrible technique, which holds them back. The proper
posture must be maintained at all times. The in ability to do so indicates a failure of
the training program regardless of the weight. If you or your men find yourselves
hunching over, dropping the head, rolling the shoulders forward, etc you must
reduce the weight, speed and distance immediately and examine your training
program. It is likely that your plan is fatally flawed.

Posture does not change from normal other than the fact that as the weight
increases you will lean the entire body into the weight slightly. This lean is not a
hunch, but rather the entire body pitches slightly forward from the top of the head
to the bottom of the feet. The body remains straight with the head over the
shoulders, the shoulders rolled back and over the hips, the hips over the knees and
the knees over the heels. Please note that if you do not use the hip strap properly it
will be impossible to maintain this proper form. The hip strap must be used at all
times to reduce fatigue and maintain posture.

The weight of the body must be kept directly over the entire foot, and sole of
shoe must be placed flat on the ground by taking smaller steps at a steady
pace.
You should not bend forward at the upper back or at the hips. When you
bend over you can take longer steps but they are very inefficient and hard on
the body. If you are doing this as an attempt to increase your speed it means
that you have failed to progress properly. Revise your training program
immediately and retrain your motor skills.
The knee should be locked on every step in order to rest muscles of the legs
(especially when going uphill). This means the rear leg will lock out on each
step. As fatigue builds you will instinctively do this, especially in mountain
terrain.
When walking cross-country, step over/around obstacles; never step on
them.
When traveling up steep slopes, always traverse them; climb in a zig-zag
pattern rather than straight up.
When descending steep slopes, always keep the back straight and knees bent
to take up the shock of each step. Do not lock knees. Dig in with the heels on
each step.
Practice walking as fast as you can with rucksack. Do not run with rucksack.
When tested you may have to trot but try not to during training, it may injure
you.

A good rucksack pace is accomplished by continuous movement with short
breaks (5 min) every 6-8 miles, or every hour in hot weather.
Introductory Ruck March Training
If you are new to ruck marching or you have laid off it for 3 months or more, you
need to start at the beginning. Here is an excellent program adapted from a Naval
Special Warfare Center program that will bring you up to speed safely and
effectively. It runs through two 8-week cycles so it is easy to incorporate into the C-6
process.

Begin the program by finding your body weight. You will be adding weight in
accordance with your bodyweight. Follow the chart below to chart your
loading pattern.
Perform two ruck marches per week. They should be 2-3 days apart.
Follow the Fast/Slow speed recommendations. A fast march should be
performed at what you perceive to be your maximum speed without double-
timing. The slow march should be performed a little slower at a pace you can
talk comfortably.
If you carry water, make sure it is additional to the required load. For the 5-
mile rucks you really wont need more than a liter. For the longer marches
you should need no more than 2 liters. Make sure this water has a pinch of
sea salt added or an electrolyte powder (not Gatorade). As you drink it the
ruck weight will decrease.
Snacks like Gorp (salted nuts, raisins, dried fruit, and chocolate
chips/M&Ms), Power Bars, or carbohydrate gels have always been a staple of
a dedicated backpacker and serious SOF operators on a long ruck. Stash them
in your pockets to keep your energy up on the long rucks.
It will definitely help to carry a rifle. I would recommend adding the rifle
weight to your total weight which will likely result in a reduction in weight in
the rucksack.
If you wear an LBE, that weight should be calculated like the rifle is. You may
have a pretty light ruck if your LBE is heavy. So be it. Later on after you are
back in proper rucking shape you can add weight beyond 45% BW as
required.


Russian Forced March Training Program

The following Russian Forced March Training Program is a great starting point for
inexperienced soldiers. The load carried should by only 20-35lbs. Perform the
weekly prescription 1-2 times per week. At the end of the five weeks, transition to
the Beginners Ruck March Program below.

Russian Forced March Training

Wk
1
2
3
4
5

Min
Min
Meters
Min
Meters
Min
Meters
Min
Meters
Min
Meters
Walking & Running

W
R
W
2
3
3
3
200 600 300 600
2
4
3
4
200 800 300 800
2
5
3
5
200 1000 300 1000
2
6
4
6
200 1200 400 1200
2
8
4
8
200 1600 400 1600
Totals
Walk Run
3
3
2
10
300 600 200 1000
3
4
2
10
300 800 200 1000
3
5
2
10
300 1000 200 1000
4
6
2
12
400 1200 200 1200
4
8
2
12
400 1600 200 1200
9
1800
12
2400
15
3000
18
3600
24
4800
Combined
Totals
19
2800
22
3400
25
4000
30
4800
36
6000

In performing the Russian Forced March program you will need a road or trail. It
should be marked for the distances annotated in the program. If that is not possible
you may go by time as annotated. Ideally the distances listed should be accomplished
in the times that are listed.

I highly recommend running several cycles of this program. The first one without any
weight. The second with a recce LBE and rifle. The third with the addition of a 25lb
assault pack. The choice is yours


Naval Special Warfare Ruck Progression

Beginners Ruck March Program

Wk
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
Bodyweight: 170lbs
%BW
Load
Distance
Speed
20%
34(35)*lbs 5 miles
Fast/Slow
20%
34(35)*lbs 5 miles
Slow/Fast
25%
43(45)*lbs 5 miles
Fast/Slow
25%
43(45)*lbs 5 miles
Slow/Fast
30%
51(50)*lbs 5 miles
Fast/Slow
30%
51(50)*lbs 5 miles
Slow/Fast
35%
60lbs
5 miles
Fast/Slow
35%
60lbs
5 miles
Slow/Fast
40%
68(70)*lbs 5 miles
Fast/Slow
40%
68(70)*lbs 5 miles
Slow/Fast
45%
77(80)*lbs 5 miles
Fast/Slow
45%
77(80)*lbs 6 miles
Slow/Fast
45%
77(80)*lbs 7 miles
Fast/Slow
45%
77(80)*lbs 9 miles
Slow/Fast
45%
77(80)*lbs 10 miles Fast/Slow
45%
77(80)*lbs 12 miles Slow/Fast
*Rounded to the nearest 5lb increment

We recommend that you remain at your max weight and max mileage twice a
week for one month before reducing your frequency to a maintenance
program. Do this by rucking once a week with this weight for your max
distance.
To determine your percentage for the week, multiply your weight by 0.2, 0.25,
0.3, .35, 0.4 and 0.45 to obtain the Calculated Load. You may round up to the
nearest 5-pound increment to make packing a little easier.

During this train up you may continue with other forms of training. However, that
training should be targeted at improving ruck march performance and little else.
Care must be taken to ensure that training does not detract from ruck marching, or
overload the soldier by containing too much daily and weekly volume that will
overly fatigue the soldier. Ideally the soldier should never feel exhausted or over
taxed during this program. Even after completing a 12-mile ruck at 45% loading he
should feel as if he could turn around and do it again at the same speed. If this is not
the case you need to analyze the problem and correct it. It is possible to bring a
soldier to this level of performance by sheer determination. However, if this is the

case he will reach it exhausted and the performance gains will be fleeting and highly
temporary. This soldier will need to begin a specific program after several weeks
rest to attain that level without being tired. Any other training during this period
must be titrated so that the soldier always feels energized and confident, yet
challenged.
Extreme Performance Training
Candidates considering selection for special operations may want to take their
physical abilities to the highest level. This can only be done after completing the
initial 16-week program and after a thorough assessment of your recovery and
ability to begin another 16 weeks of intense training.

An advanced program is available in my book: Those Who Dare.
Maintaining Performance
Maintaining performance for high speed ruck marching can be a challenge. It is

usually sabotaged by conflicting training such as distance running or bodybuilding.
Great care must be taken to design training in a way that will preserve your
capability. If this is done, one ruck march every week or every other week is
adequate for maintenance.

It is important to understand that with the human body, it is impossible to maintain
peak performance all of the time. As such, training should fluctuate in wavelike
patterns allowing the body to rest for a cycle and then kick it up again. In this way
the overall readiness is preserved over many years rather than peaking and
crashing which is normal these days.
The Rucksack
The ruck you use in training should be the same type you will wear during selection.
As odd as it may sound, you will bond with your equipment and the more
experience you have with it, the better. For US forces this means you need a large
ALICE ruck. I highly recommend reinforcing all the attachment points but dont go
so far as adding Fastex and such unless you have specific information from the
school stating that modifications are approved. The same goes for mods to the hip
pad and the shoulder straps.

Prepare your ruck by adding tape or ski wax to the top of the frame to prevent
squeaking. There are plenty of other methods out there but those two work well for

me. Make sure the bottom attachment points are as tight as possible.

When wearing the ruck it is vital that you wear it properly. To do so you must first
loosen the shoulder straps all the way. This goes for the lower adjusting portion as
well as the upper attachment portion. Put the ruck on and fasten the hip pad and
belt around the hips just below the iliac crest of the pelvis. Make sure to tighten the
belt as much as you can. Then adjust the shoulder straps (lower portion) to the half
way point. Then adjust the upper attachment portion until the ruck feels good and
rides comfortably. The padded portion of the shoulder straps should seat over the
shoulders but do not need to touch the frame.

When packing the ruck it is often advised to pack the heaviest items toward the top
of the ruck. This is because as your entire body leans forward the weight should ride
in a direct line straight down to your heels. This will make you more efficient. Be
aware that while that is great for training, real life may be different. It is possible
that given the equipment you must carry on a mission, the things you will need most
go on top. Fortunately those things are usually the heavy stuff!

The very best military packs are made by the Russian company Group 99.
The Load Bearing Equipment
Like the ruck, the LBE you use should be the same as that you will use operationally
or will use in selection (for SOF candidates). The more you use it the more you will
learn how to make it work for you.
The Boots
There is a misconception that padding, cushion, and thick soles are important items
for ruck training. These are comfort items that will actually hurt you in the long run.
The fact of the matter is that if you do not properly plan and cycle your training your
body will indeed be in a great deal of pain that most alleviate by modifying boots to
resemble sneakers. Most try to do too much too quickly and suffer the
consequences. But cushion is not the answer. The body is inherently unstable and
has a sort of built in gyroscope. It is made up of proprioceptors that detect and
monitor the positioning of the body and its joints. When barefoot this is not so
much of a problem as the body is on firm and stable ground. However, when you
add cushion the feet are never on solid ground. They are always moving and no
matter what correction is given the foot is always unstable. This leads to fatigue and
improper wear and tear, especially when under loading conditions. To see this on a

macro scale, watch someone try to do heavy squats in running shoes. You will see
and they will feel just how much the ankles swim and wobble. The bigger issue is
that the forces generated there migrate into the knees, hips and back and they do so
exponentially.

The best route to go is with the old basic training issued boots (prior to the new
uniform changes) or jungle boots. You can break them in by soaking them is boiling
water for 30-60 minutes and then wearing them dry. Then use a hair dryer to heat
the leather and apply as much snow seal to the inside and outside as you can force
into the leather. The only modifications we recommend would be replacing the sole
with a Vibram mountain lug sole. Try to keep the foot as level as possible when you
do this. We have also found that removing the toe cup can be quite luxurious.
However, we do not ever recommend removing the heel cup because this will often
cause the heel leather to wrinkle and cause blisters.

Today with the advent of new uniform requirements you may have to wear
approved boots only. In this case we can only recommend Danner Acadia boots.
They have a proven track record in the special operations community. Make sure
they fit properly and take into account foot swelling.

The best boots we have found are made by Aku.
The Socks
It was once assumed that liner socks would prevent blisters. Exhaustive research
from adventure races and backpackers has proven this to be false overall. However,
the number of home remedies to prevent blisters is endless. What works for one
might never work for another. Therefore, for the prevention of blisters and all other
things related to feet we must insist that you purchase the book Fixing your feet.

When it comes to socks we cannot recommend Darn Tough or Smart Wool socks
enough. They are made of a fantastic blend of Merino wool and last forever. In
general you want your socks to be thick, yet firm fitting to prevent wrinkling. In hot
weather an old SOF trick is to turn the sock inside out. This places more surface area
away from the foot and helps to pull moisture away from the skin.

We dislike any boot with Gore-tex or any form of liner for 3-season use because
despite the claims, these boots really only trap moisture and create a truly hostile
environment for the foot. The best socks in the world cannot overcome a bad boot.


Another sock that we love and might work well for you is the Injinji Outdoor wool
sock. They are thin but they isolate each toe and encourage better foot mechanics.
They are also wonderful for those who get blisters between the toes.
Injuries
We find that almost all injuries sustained while ruck marching are 100%
preventable. They are always due to doing too much too soon, faulty programming,
non-compliance with the program and sheer stupidity. The stupidity factor is
directly related to lack of education and poor leadership. Related to education,
improper fitting and wearing of clothing and equipment accounts for many
preventable injuries.

Blisters are the most common injury and they are most frequently caused by a
combination of poor fitting clothing and improper conditioning. Typically there is a
specific problem that a good troubleshooter will be able to isolate and correct.
Getting the Most Out of Your Training

Prior to each workout, 10-20 minutes should be devoted to joint mobility

drills and warming up.
Maintain a well balanced diet and maintain your water intake while training
regardless of the weather conditions.
For forced marches, select boots that are comfortable and well broken-in
(not worn out). The old un-cushioned Army issue boots are excellent if fitted
properly. The best are made by Aku.
Wear lightweight fatigues and thick socks (not newly issued OD socks).
Do not let bad weather interrupt your training; there is no inclement
weather in combat. If you cant do a ruck march due to extreme arctic
weather, hurricanes, etc substitute with high rep KB drills, firemans drills,
ruck squats, running stairs, etc Even a light work out is better than no
activity. Be creative.
Utilize map & compass techniques whenever possible during forced marches
or cross country workouts.
Always practice proper rucksack march/walking techniques.
If you do not have rugged terrain to train on, try to train barefoot on loose
sand at least once a week.
Loads should be close to the center of your body (i.e. closer to your body).
Distribute the load evenly. This means one side is not heavier than the other

and you do not have more loading on the front or rear of the body.
Chest and diaphragm movement must not be restricted by your LBE or ruck
straps.
Adjust you ruck so that overloading or straining of any particular muscle or
muscle group is avoided.
Maintain normal posture & walking patterns. Proper programming will
enable faster RPMs.
A large padded waist belt spreads 80-90% of the weight over the pelvic
girdle reducing fatigue and wasted energy.
Increase comfort and efficiency by transferring most of the packs weight to
the waist belt by the use of a flexible frame (as able, may be restricted to SOF
only).
Conclusion

I want to thank you for reading Accelerated Movement. This is a very important
subject if you are going to be or you currently are an armed professional.

To quickly sum up, Accelerated Movement is all about getting to the battle quickly
and then dominating the fight with speed of movement. It will keep you alive and
keep your enemies on their heels.

To sum up our approach, we train the aerobic system primarily with ruck marching
because it is a specific requirement. We evaluate this with the 12-mile ruck march
test.

We train the lactate system with short and middle distance running, obstacle
courses and monster mashes. Also because this is specific. We evaluate progress
with the 12-minute run test.

We train sprinting and rushing from 40-100m and evaluate performance with the
60m sprint. We do so because a man reaches peak speed at 50m and the ability to
push through to 60m tells us a great deal about his capability.

In this book we have provided proven training programs that take a couch potato to
running a 5min mile and ruck marching almost 20 miles with 40-45% of his body
weight.

These programs are the best best we have found and they have never failed us over
the last 19 years. I hope this will be useful to you as a current or future soldier.
These programs have kept me good company over the years. Now they are yours.

Sincerely,
Nate Morrison
Colorado Springs, CO


www.RIKRperformance.com

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Military Running Roundup

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Military Marching & Running Speeds

Running, Energy Systems & Testing

Distance & Energy System Relationships

Applying Reality To Testing

Marathon (26.2 miles)

Ultra Marathon (26.2-150

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Accelerated Movement Testing

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Russian Testing Methods

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-Soldiers in Afghanistan chasing the Taliban

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General Training & Testing Methods

Accelerated Movement Evaluation

12-Mile Ruck March Test

12 Minute Run Test Score Chart

Experienced Athletes Extended Scale

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Russian 60m Sprint Score Chart

General Thoughts & Considerations

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Beginner Level Training

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Beginner Level 0.1 Program

Run Training Program 0.1

Anaerobic Training (Sprints)***

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Beginner Level 1.0 Program

Beginner Level 1.0 Program

Aerobic Volume Training

*10x10 = 10x10m | 4x100 = 4x100m

Beginner Level 2.0 Program

Beginner Level 2.0 Program

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Intermediate Running Programs

1. Russian Infantry Shock Training

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2. Russian VSK Military Academy Prep Program (de-loading)

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3. Intermediate Maintenance Program

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Advanced Running Programs

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Advanced Running Program #1

Advanced Running Program #1

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Advanced Running Program #1 Interval Chart

Advanced Running Program #1 Interval Chart

2.5 Mile Eval Time

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Advanced Running Program #2

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Upon completing 8 weeks of ARP#2 it is a good idea to taper

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Warming Up & Cooling Down

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Warm-up & Cool Down Exercise Descriptions