text: Chapter 7
  RUCK MARCHING
  7-9. This section illustrates how to develop a program to train for the occupational task of ruck marching.
  A combat arms unit preparing for dismounted operations during an upcoming deployment uses the following
  principles and template to develop a training approach. The four-week ruck marching program outlined in
  table 7-2 and table 7-3 uses the following considerations to develop the first mesocycle in a longer training
  schedule:
  * Once per week progressive ruck march: progress one factor each week of either weight of the load,
  distance of the march, speed of the march, gradient of the terrain or roughness of the terrain.
  * Loads above 30 percent of body weight should be increased with caution.
  * Do not do long marches, endurance runs, or heavy leg strength workouts on consecutive days.
  * Strength training performed with free weights and strength training machines (STMs) at least three
  days per week, moving from high repetitions (12+) with less weight (muscular endurance) and
  RPE of 6–7 to lower repetitions (3–6 reps) with heavier weight and RPE of 8 and working up to 3
  sets per core exercise (Bench, Deadlift, Squat) and complementary exercises (for example
  Overhead Push Press, Lat Pull Downs, Leg Press).
  * Aerobic endurance training with progressive increases in distance (running 20-30 minutes based
  on RPE, pace, and or heart rate) and running skill drills, along with interval training with
  progressive decreases in rest (60:120s progressing to 30:60s; or 2 x 300-meter shuttle run [known
  as 300SR] in 3 minutes progressing to 4 x 300-meter shuttle run in 1 minute).
  * Adhere precisely to pace, effort, and movement goals with each road march and across each
  session.
  * Progressively integrate terrain, loads, and distances that replicate conditions likely to be
  encountered in combat environments. To do this—
   Vary the time of day of the march and training sessions.
   Replicate the nutrition and hydration plan (timing and choices) available in combat.
   During the ruck march, include short, unplanned physical activity such as 3–5 second rushes,
  Shoulder Stability Drill, or 5 repetitions of the 8-count T Push-up (to replicate getting into
  and out of prone firing positions).
   Change directions or move to cover.
   Skip rest breaks.
   Rotate or remove squad leadership.
   Incorporate proper nutrition and sleep strategies to be able to consistently train.
  Table 7-2. Ruck marching training template
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  Week 1 Upper Rest Upper body Aerobic Lower body Rest Aerobic
  body push pull endurance push/pull endurance
  Week 2 Ruck Rest Loaded carry Aerobic Resisted Rest Aerobic
  march endurance trunk rotation endurance
  Week 3 Upper Rest Upper body Aerobic Lower body Rest Aerobic
  body push pull endurance push/pull endurance
  Week 4 Ruck Rest Loaded carry Aerobic Resisted Rest Aerobic
  march endurance trunk rotation endurance