The 5 x 5
The Man Maker
The 5x5 is the culmination for THE BEST methodology to improve rucking performance.
Start with building the prerequisite strength of 1xBW bench press and 1.25xBW squat.
Simultaneously work on building aerobic base with Zone 2 running for 90 minutes unbroken.
Once you can do that you can start rucking.
Build slowly in both distance and weight. Maybe 2 miles rucking at 20 pounds and 60 minutes running @ Zone 2.
As you adapt, slowly increase weight, distance, and pace (as a general guide, don’t increase more than 10% in any domain week to week) until you get to 5 miles rucking at 12-13 minute miles @55 pounds and 5 miles at 7 minute miles.
The entire session should be completed within 2 hours. You should change into running shoes for the run portion, but rucking in PT clothes violates the 3 rules.
5 mile ruck
100 squats with ruck
5 mile run
100 bodyweight squats
Frequently Asked Questions
Can I do this on a treadmill? Can I do this on a track?
…field based… - You should endeavor to replicate the conditions you will see at SFAS. Sandy trails, both loose and packed. Page 163
Can I substitute rowing?
No, that’s not load carriage; specificity matters. Page 233
How often should I do this?
Really?!? C’mon brother - …usually 2-3 times a week..
How do I decide between 2 or 3 times?
Depends, if your run is really slow, do the 5x5 2 times and do track repeats the 3rd session. If you’re not recovering well enough then adjust the number of sessions until you can acclimate or you get your rest, nutrition, and recovery figured out. Some people are able to manage a bigger workload.
Can I do this once a week?
Sure, but that’s not the protocol.
But I’m not recovering fast enough!
Stop drinking. Focus on sleep hygiene. Stop eating fast food.
Can I do a long slow ruck?
...focused on short intense sessions… - It’s a focus, it’s not exclusive. If you want do a LSD ruck, then go right ahead. Sometimes it feels good to just get out and stretch your legs, get loose, and enjoy a hike. There’s not much fitness advantage to this, but you fight your demons your way.
How fast should I ruck?
Your goal should be 12-13 minute miles.
Why 12-13 minute miles?
Because I said so after doing a bunch of research and analysis. Page 231
I can’t get any faster than XX!
Then you won’t get selected. Everyone wants to be a Green Beret until it’s time to do Green Beret shit.
How do I get faster?
Quicker pace or longer stride. Those are the only options. Page 166
Is ruck running okay?
The shuffle. Page 168
My buddy says rucking is bad for you?
I’ll bet your buddy is fat, isn’t he?
How fast should my run be?
Your goal should be 6-7 minute miles.
Why 6-7 minute miles?
Because I said so after doing a bunch of research and analysis. Page 231
How do I get my runs faster?
Do repeats on your 3rd session instead of a 5x5.
What should my total weekly mileage be?
About 30 miles. It’s just math. Or Maths if you’re Canadian.
How much weight in my ruck?
Start around 20-25 pounds and build up to 55 pounds at the peak.
I like to do a heavy ruck once a week.
Congrats.
How long should I do this for?
So that you peak a week or two before SFAS to mitigate risk of injury.
When should I start training?
Yesterday. If you missed yesterday, then start today.
I don’t know if I’m improving.
Because you’re not journaling. Shut Up And Ruck (the next book) will solve this.
What kind of ruck should I use?
What if I can’t do all of the squats?
Then you need to strength train more.
How deep should I be squatting?
Ass to ankle.
My buddy said squatting past 90 degrees is bad for your knees.
I’ll bet your buddy is fat, isn’t he?
This seems like a lot of work!
Yeah, no shit. SFAS is hard. You’re about to go into some deep fucking water. You’d better learn to swim. Page 326
What kind of boots…socks…underwear…should I get?