Loaded ground movement is a critical training component for those involved in industries that require individuals to operate wearing heavy loads (military, certain LE positions, fire, backcountry hunting, extended outdoor events, etc.).
What is Loaded Ground Movement?
This is essentially hiking and or rucking (moving at a quick pace) under load. Being able to move a variety of distances over the ground with an external load is a must for those involved in military special operations and candidates undergoing any Special Operations Forces (SOF) selection pipeline. At O.R. we classify Loaded Ground Movement (LGM) as either rucking or hiking.
Rucking: A combination of running and walking with a military ruck or pack at a sustainable effort or pace over short to medium distances.
Hiking: Walking at a brisk pace with purpose wearing a military rucksack or pack over longer distances.
Oftentimes, an operator may find themselves having to patrol 10+ kilometers over varying terrain with upwards of 50+ pounds of gear on their body just to get to the objective where the real fight begins.
A candidate undergoing a selection course will often be required to move long distances for hours under the load of a heavy military ruck day in and day out while physically exhausted and sleep deprived.
There are similar requirements for mountain athletes who must travel long distances traversing rough terrain wearing a pack on their backs. The backcountry hunter must travel long distances on foot through the rugged mountains to hunt, kill, and then ultimately hike their equipment and potions of the animal back to base camp or where they have their vehicle staged.
Firefighters, on the other hand, must wear and operate under heavy loads and carry oxygen tanks, breaching, and extraction tools needed to successfully save people's lives and accomplish their objectives under immense stress.
All of these individuals and their respective situations and circumstances require the stamina and durability to move medium to long distances under load. To do this effectively, your body must be accustomed to supporting weight over long periods to avoid injury while on the job, during selection, in the mountains, on the hunt, or in a structure fire. All of this requires progressive training and adequate preparation to do it right.
Loaded Ground Movement Pro Tips
Below are some pointers to help ensure that the athlete or individual is training efficiently and effectively for moving over the ground with an external load.
# 1. Acquire the appropriate pack
Ensure that you have in your possession either a military-style rucksack, a heavy-duty civilian hiking pack capable of supporting at least 50 pounds, or a weighted vest. Individuals new to hiking under load should begin training with 25 lbs.
# 2. Wear the load high upon your back
Ensure that you pack the weight high and streamlined to maintain your base of support more efficiently.
When forced marching or "rucking" in military terms, you should be slightly bent over at the waist with the weight in your ruck or pack riding high across your shoulder blades and upper back. Also, be sure to use the waist strap whenever possible to assist in taking some of the weight off of your shoulders to bear a solid majority of the load with your hips.
# 3. Avoid running for the majority of your training
If you run while carrying weight, lean forward at the waist, run heel to toe, and take shorter strides to prevent burning out your quads and hamstrings. A solid protocol for running under load is to run at a moderate effort and pace for a structured period immediately followed by a structured period of walking. Ensure that these run and walk intervals are progressive. Do not run/ruck too often under load as it greatly increases the risk of injury!
# 4. Hike uphill for maximum benefit
Hike and avoid running the majority of your training sessions involving a loaded pack or ruck. Hiking uphill is an outstanding way to push the cardio without the unnecessary impact on your joints. Treadmills are outstanding tools for this. Use the incline feature for the best results!
# 5. Look after your feet
Ensure that you take care of your feet by taping up any potential “hot spots” to avoid painful blisters and sores. When your feet go, so does your ability to hike or ruck for long periods. Immediately address hotspots before they become full-blown blisters.
# 6. Vary your training and mix up the conditions
Hike over varying terrain (hills, soft sand, etc.) for full benefit. A variety of terrain will help to strengthen the muscles, tendons, and connective tissue of the lower extremities. These need to become strong for durability.
# 7. Progressive overload
Take your time and ease into hiking and or running with weight. Do not start too fast too soon. Do not begin with more than 15 to 20% of your total body weight. This will get you injured!
# 8. Begin with one training session per week
If you are new to hiking and rucking, begin with a training frequency of one session per week and then build from here. Gradually increase the time and distance under load to 3 to 4 hours at a clip. Once you can comfortably hike for roughly 12 miles under load, increase the frequency to two sessions per week but spread out the volume accordingly. Avoid accumulating more than 10% of the total volume (time and or distance) per week to avoid injury.
# 9. Vary the intensity of training
It is wise to hike at varying intensities and durations depending on your goals and objectives to avoid injury. Linear progression will only get you so far. Now and again you need to adjust the intensity and volume to illicit gains in performance. An example of this may include, one long extended hike at a slower pace and a shorter and faster hike/ruck, etc.
Rucking is very hard on the body. Rucking too often prevents your muscles, joints, ligaments, and tendons from recovering properly, which ultimately leads to injury. To avoid piling on hours upon hours of hiking under load. You can adjust the length and the intensity (speed, load, terrain, etc.). At the end of the day, be smart and listen to your body!
# 10. Use the right load
Use a 25-35 pound load for the first 3-4 months of training. Slowly add weight every 4 weeks once you feel adequately conditioned. Avoid training with a load heavier than 50 pounds to prevent injury and excess wear and tear on the body unless your job requires it.
A solid rule of thumb is to either progress the distance or add weight. Avoid doing both simultaneously, as this is a recipe for injury.
Loaded ground movement is an extremely functional and beneficial form of cardiovascular exercise and training that can and should be performed by almost everyone.
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