As coaches work with athletes and consistently see the results of training, they gain data and experience that shapes their overall belief in how certain populations should train. At MASS, we’ve had the opportunity to not only be in the shoes of our athletes as the man in the arena, but have worked with 1,000+ tactical professionals in developing effective and sustainable training programs. This has led to developing our methodology in how the warfighter should train to maximize their efficiency in performing tactical tasks. As part of this methodology, we believe that the ability to safely and effectively carry external load (think a ruck or kit) is a key attribute that separates how the tactical professional should train vs. general population.

One key training aspect you see in every one of our cycles on Tactical Athlete is an emphasis on developing the capacity to carry load, i.e. external weight.

As you can see in the above chart, warfighters are often carrying loads in excess of 100+ pounds when conducting combat operations. This requirement demands that the warfighter is capable of carrying all of their equipment to an objective, but also having the capacity to fight when they arrive. Unfortunately, we often see injuries occur when the athlete attempts to conduct a foot movement at a weight (intensity) or at a mileage (volume) they have not adequately prepared for.

In order for us to prepare athletes adequately for this, we have to emphasize developing the strength and muscle mass that supports the body carrying excess weight. We achieve this through structured strength development. That is why on our training programs you see us begin each strength session with a heavy compound movement that is progressively overloaded week-to-week. We will often use our accessory movements to drive muscle hypertrophy (growth) by taking 1-2 sets of each movement to a RIR (Reps in Reserve) of 0-2 that provides the appropriate stimulus for muscle growth. Finally, we will often finish our training sessions by adding bilateral (both sides of the body) and unilateral (one side of the body) carries that challenge us to move weight for distance and to maintain trunk stability.

So, where does the cardio come in?

Research tells us that strength and lean body mass are likely better indicators of load carriage capacity than VO2 max. However, many of these studies are conducted with heavier loads over shorter distances, which makes sense. One can assume that as the load becomes lighter and distances are increased, that VO2 max elevates in importance for the athlete to perform well at the task.

What we like to incorporate for athletes who are training for a ruck-based event, is to incorporate 1x intensity training day, 1x volume day, and 1x Zone 2 conditioning day per week. What this looks like is one training session devoted to rucking with a heavier load at a faster pace for shorter distance (think intervals), one session with a lighter ruck for longer mileage, and one unloaded, low intensity cardio session to develop general aerobic capacity. Similar to our strength training progressions, the load and mileage is incrementally increased each week (generally not increasing volume or intensity by more than 10% each week), so the athlete is prepared to accomplish tactical tasks without elevating the risk of injury.

A week of training (generally referred to as a microcycle) includes a full body strength training day on Monday, Wednesday, and Friday. An intensity ruck on Tuesday, Zone 2 conditioning on Thursday, and a volume ruck on Saturday. This has proven to be an effective method in preparing athletes to build their capacity for carrying heavy rucks and objects, performing when it counts, and reducing risk to the athlete.