This week Dave, Gavin, and Andrew start a series on Partisan Prepping by talking about physical fitness and ruck marching.
IntroHello to all you patriots out there in podcast land and welcome to Episode 271 of Canadian Patriot Podcast. The number one live Podcast in Canada. Recorded Nov 16, 2020.
Andrew Dave GavinWe’d love to hear your feedback about the show. Please visit canadianpatriotpodcast.com/feedback/ or email us at feedback@canadianpatriotpodcast.com
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What are we drinkingAndrew - Milk Chocolate Stout
Gavin - Water
Dave- Beer
Patriot ChallengeWe’re asking patriots to do 5 things everyday;
Exercise for at least 45 minutes Practice a skill for at least 10 minutes Read a book for at least 15 minutes Drink at least 2 liters of water Complete 1 task that will improve your lifeGrab the template from our website and post it in your social media
Partisan Prepping 1 - Rucking What is ruck marching? Walking under a load From Go Ruck RUCK•ING [VERB] // Walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too. Derives from the military where soldiers had to carry their own equipment going back to at least the Roman Legion. Modern militaries use it for conditioning and training It is simple, low cost, low impact, cardio training Why ruck march? For fun and fitness 200lb man example Running at 8 km/h (7:27 pace) burns 755 calories Walking (5.5km/h) 390 calories Rucking 50% more calories. 50lb pack, 585 calories per hour Less (at least different) stress on joints 12x weight with running 3x weight with rucking/walking Build strength in your shoulders, back, and lower body It’s a good way to do cardio, low impact, still gets to target heart rate zone How to select a rucksack Factors to consider Cost Size pockets/pouches and organization Expansion and integration in to your systems Frame Internal External Padded yoke/shoulder straps Waist belt Recommendations Mystery Ranch Eberlestock Go Ruck (maybe) Tactical 3 Day Assault packs 5.11, First Tactical, etc Surplus US ALICE pack - 62L US MOLLE pack - 65L CF82 - 45L USMC FILBE - 81L How to pack your rucksack Heavy items in the middle close to the body (between the shoulder blades) Start light 10% of your body weight or less add a few lbs at a time until you reach 25% Any weight will work. Protip: start with 4l jugs of water 1L of water = 1kg/2.2lbs If you over packed dump the water on the ground, no one will be mad, and you don’t lose expensive weights Waterproof clothes (ziplock bags) Use compartments/pouches Put frequently used items at the top How to ruck A dry foot is a happy foot Good boots and (wool)socks Hydration before and during Electrolytes Food Carbs, protein, fats It is vitally important to that your spine remains neutral Squeeze the glutes and activate the posterior chain to bring the spin into neutral Balance the load between shoulder straps and waist belt Walking Technique Short steps Both feet on the ground Lean slightly forward natural/neutral arms Going up hills good foot placement Going down hill walk with a natural bend in knee, try to go slow Do not stop Do not run How long / How often Once or twice a week with light weight for 20 to 30 minutes to start Increase time or weight (while maintaining pace) It is easy to overtrain by going too heavy, too far, too fast Accessory workouts Squats Deadlifts Lunges Leg presses and curls (if you have the machines) StandardsOrganization
Time
Weight
Distance
US Army
Expert Infantryman Badge
3h
Fighting Load
70lbs (31 kg)
12 Miles (19.3 km)
Canadian Forces
LFC PFS (BFT)
2h 26m
Full Fighting Order 13.2kg (29 lbs)
Ruck 11.3kg (/25lbs)
(8 miles) 13 km
CSOR Modified Ruck
2h 24m
35 kg (77 lb) rucksack,
no helmet, no rifle
(7.5 miles) 12 km
British Army
Annual Fitness Test
2 hours
full combat gear including SA80
25 kg for infantry,
20 kg for artillery, armour/cavalry, and engineers/sappers
15 kg for other arms and services
(8 miles) 12.9 km
FM21-18 Table 3-1 Fighting Load Table 3-2 Approach March Load
Useful linkshttps://www.artofmanliness.com/articles/the-benefits-of-rucking/
https://www.ruckformiles.com/guides/top-15-ruck-march-training-tips/
Ruck Programming 101 | Getting Selected | SOFLETE https://www.youtube.com/watch?v=NPnJPbDk6DE
How to Pack Your Ruck Sack Like A BOSS | Get Selected | SOFLETE
https://www.youtube.com/watch?v=DOxRh8m15po
Rucking More Doesn't Mean Rucking Better | Get Selected | SOFLETE
https://www.youtube.com/watch?v=1VfZtVvdm1g
Book ClubNovember12 Rules for Life: An Antidote to Chaos Jordan Peterson
December Fahrenheit 451 Ray Bradbury
ShillingBuy an Official Big Luau Shirt on Amazon so we get affiliate revenue
OutroAndrew - https://ragnaroktactical.ca/
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Apologies to Rod Giltaca
Remember “You are the True North Strong and Free”