Ruck ballistics carry and drag in tactical athlete training

External load changes the entire movement

A backpack, ballistic protection, belt, shield or load in the hands does not only add kilograms. The load changes posture, arm movement, lower limb function, stability, breathing and the energy cost of the same speed.

The heavier the load a person carries, the more of their capacity is consumed by the task. As weight, speed, incline, and terrain increase, the metabolic and mechanical cost also increases. The feet, shins, knees, back, and shoulders must tolerate repeated pressure and impact.

Working under load is therefore a separate skill and a separate stressor. It is not enough to be strong in the gym or have a good running time. At the same time, it is not wise to replace systematic preparation with the longest possible march or a hard circuit in gear.

Soldier and ruck

Ruck is the act of walking or moving with a backpack and other gear. In some military roles, it is a key skill. In others, it is less important and a basic tolerance is sufficient. The amount needed is determined by expertise, expected terrain, distance, and weight of equipment being carried.

Ruck is not just slow running with a backpack. It has its own technique, pace, arm work, backpack setup, foot care, and energy management. Running with a heavy backpack significantly increases the mechanical cost and should not be an automatic part of every training session.

Before the first heavier workout, I need the person to be able to walk regularly, have basic lower limb and core strength, and have acceptable foot tolerance. We start with a load and distance that will allow them to return to the next workout without significant deterioration.

Four variables of the ruck

Four main variables affect ruck:

• distance or total time;

• terrain and elevation;

• load weight;

• speed or target pace.

In one step, I am significantly changing one variable in particular. If I simultaneously increase the distance, add weight, speed up, and choose hilly terrain, I don't know which change caused the potential problem. Furthermore, the body may not be able to handle the jump in total load.

The volume ruck develops foot time and tolerance. The tempo ruck works on economy and speed of movement. The terrain unit increases the demands on stability and specific strength. I use the heavier ruck purposefully and coordinate it with leg training.

Feet, shoulders and back

Ruck performance is often limited not by the heart, but by a local problem. Blisters, foot pain, overworked calves, shoulders or hips can stop even a physically fit person.

Shoes, socks and backpack settings must be tested in training. The last week before a course or selection is not a good time to try new shoes. Both the skin and soft tissues need gradual exposure. Likewise, the shoulders need to gain tolerance to the straps and prolonged pressure.

Pain or tingling in the upper limb, loss of sensation, significant weakness, or neurological symptoms are not a normal part of adaptation. Training should be stopped and the condition assessed by a professional. Toughness is not the ability to ignore warning signs.

Police officer and work in ballistics

The average police officer doesn't usually need a regular long ruck. His workload is different. He wears the gear on his body during his shift and may need to work briefly and intensively after a long rest.

Ballistics and belt tolerance, walking and stairs, short accelerations, braking, getting up from the ground, changes of direction, pulling and transferring are important. Specific police training therefore works more with short sections and the transition from pursuit to control of a person.

A riot unit may need to stand for longer periods, walk under load, work with a shield, and perform repetitive short movements. A response unit has higher demands on ballistics, speed, obstacles, and teamwork. A K9 or field search may also use a lighter ruck. Again, the specific role determines.

Specific ballistics work is added gradually. At first it can be stance, walking, stairs and position changes. Later short acceleration, braking, drag and a combination of tasks. Ballistics does not have to be in every training session in order to build the necessary tolerance.

Carry and drag

Carry and drag combines strength, grip, core, breath, and movement with the load. At the same time, the load can be dosed more precisely than in a full simulation of a service task.

Farmer's carry builds grip and ability to transfer weight to the sides of the body. Front carry with sandbag puts more strain on the torso and breathing. Suitcase carry adds an asymmetrical requirement, but is not suitable for everyone and must respect health conditions. Sled drag allows you to develop the pull with less eccentric load on the lower limbs.

For carry, I can change weight, distance, time, grip type, and surface. I don't change everything at once. I start with a steady gait and technique. Only then do I add speed, an irregular load, or a more difficult route.

For drag, I monitor torso position, footwork, and grip. The surface fundamentally changes the resistance. The same dummy on a smooth floor and on grass is a different task. The training record must indicate not only the weight, but also the conditions.

Grip and torso

Strong legs won't help if you can't hold the load. I train my grip through heavy pulls, static holds, farmer's carries, towels, stronger axes or specific material. The choice depends on what you have to hold on duty.

I don't think of the core as just being able to hold a long plank. It has to transfer force between the lower and upper body, resist unwanted movement, and move safely. The program can include anti-extension, anti-rotation, lateral stability, and controlled flexion or extension as tolerated.

Carry and drag are among the best transitions between general strength and specific work. However, they are not the only exercises a tactical athlete needs. Without basic strength, conditioning, and technique, they will only tire more quickly when performing a specific-looking task.

Where to classify work under load

A heavy or fast ruck is high training. So is intense gear work, stair sprints, and a hard drag. I coordinate these stimuli with heavy lower body training and hard intervals.

Light walking with a small load, equipment technique or short carries may have a lower price. The classification is guided by the person's reaction and the goal. After a difficult ruck, I monitor the feet, shins, knees, back and overall fatigue. The next hard day comes only when the person is able to perform it well.

In the final article in the series, I will show how Tactical Ready combines strength, speed, conditioning, and work under load into a year-long system, and how the plan changes based on service, shifts, and selection date.

A call for further work

If you need to prepare for a ruck, ballistics work, carry, drag or other specific duty task, write to me about online coaching. We will set up a gradual preparation based on the target load, terrain, deadline and your current tolerance.