How effective would rucking be for aerobic conditioning?

[amar654]

For mma, to increase aerobic capacity, can rucking be a good replacement for other forms of aerobic LSD conditioning? Say I keep my heart rate in the Aerobic zone using a chest strap, can rucking be as benifitial are running/rowing?

[DCSpartan]

rucking tears you down more than it builds you up, you shouldnt do it unless you absolutely have to do so.

Conditioning for MMA google Joel Jamison and follow his tenplates.

[amar654]

I bought Joel's book actually! One of the best conditioning resources for any sport I've put my hands on for sure!! He just kinda suggests a few things for Aerobic LSD work, so i thought anything that gets me in the Aerobic zone would work. But I'll take your word for it breaking you down more than doing good. I'll stick with running and rowing once I can get an erg

[lucia316]

I'd say that anything that breaks you down will build back up. That's what our bodies do right? Not sure I see rucking as something necessarily better than anything else for LSD conditioning, but I don't think it would necessarily be any worse either.

Part of it may depend on the amount of weight on your back. Are we talking military style with overloaded packs or are we talking something more reasonable at 1/3 of your bodyweight or far less?

[amar654]

I was thinking about starting with 25 pounds, and maxing it at 50 throughout a full year as the load gets easier to handle (my Aerobic capacity is really bad rn)

[DCSpartan]

I'd say that anything that breaks you down will build back up. That's what our bodies do right?

Ive seen too many infantry and operators with lifetime hip and knee problems from rucking to agree.

[lucia316]

Ive seen too many infantry and operators with lifetime hip and knee problems from rucking to agree.

Aww you're talking wear and tear issues. Makes more sense now. I do a lot of backpacking and I work to keep my pack sub-30 lbs and usually sub-25. Infantry packs get ridiculous heavy, so I can appreciate that wear and tear.

[amar654]

So at a moderate load (say 30 pounds) should I be worried about problems like that?

[DCSpartan]

So at a moderate load (say 30 pounds) should I be worried about problems like that?

Why not just run then?

[amar654]

Yeah I probably will, I just hate long distance running, I've been doing it though. But I'm moving to Hawaii Monday, and seeing how the whole island is basicly a nature hike I thought I could start rucking. But I'll stick with running and when I can row ill row. I'll trust your assessment on it being to high risk.

[grouchyjarhead]

Rucking is my main form of aerobic conditioning right now. Once you add weight to a backpack, you get similar benefits to running with less wear and tear. I have two herniated discs and bad knees and still put in lots of miles (I did almost 27 miles straight on the 9th in just over 8 hours - I was sore the next day but was fine within two days).

You don't need a lot of weight. Most issues are from going too heavy too fast. Start off with 20# and build up over months, not weeks. I'd say start at 4 miles and slowly bump up to 8, adding a mile every time you can do a sub-15 minute pace for all of your miles that day. Once you hit 8 miles, add 5# and start at 4 miles again. 50# is pretty much the upper limit of what you would ever need/want to do.

Once a week is plenty, you can devote other conditioning days to short and intense sessions if you want. I will ruck twice a week on occasion, but one will be a short ruck and it's not very beneficial other than getting comfortable under a ruck for your next GORUCK.