Load Management - Military
Load carriage in the military is of paramount importance to success and safety. Three main tasks come to mind that will compose most of the load carriage applications for the majority of carrying in the military. Rucking, dragging/carrying downed ally, hauling equipment from point A to point B.
Rucking is normally a simple drill that is very physically demanding and arduous. It requires aerobic fitness, strength/stability, rhythm, and grit. Common injuries include knee injuries, foot injuries, back injuries, blood circulation issues in arms (shoulder straps), and fatigue/balance related falls or missteps.
Some goals to achieve before embarking on a rucking program is to increase lean body mass, increase strength, strength endurance, aerobic capacity and even lower body power. I mentioned increasing lean body mass, this does not necessarily mean decreasing fat mass; 15-20% BF may be ideal for someone going into a new training block or on deployment. More muscle mass means a bigger engine and more durable body.
-General Training Idea: 4x20 squats 50-70% 1RM 2:00 rest between sets.
Dragging/carrying heavy objects or humans is deceptively hard. You need incredible strength, core stability, and work capacity. Ideally you will not need to move a body far, but even a few yards may be harder than expected. Sled drags, sandbag throws, farmers carries, and sumo deadlifts will make a good foundation for this type of work.
-General Training Idea: 5x5 Deadlift 80% 1RM 90s rest. Circuit 4 rounds of 20m sled drag, 20m farmers carries, 5 sandbag clean and toss.
Hauling Equipment is not unique to military populations. If you are trained for the first two tasks, you will likely be fine here. The main discernment is that it can be the duration of rucking with the weight proportions of the dragging/carrying. Having a strong back and core is likely the most important attribute for this task.
-General training idea: 5 Rounds of 20m sled drag, 20m sandbag carry, 20m farmers carries, 10 barbell thrusters.
Common Principles: Strong core/back, strong legs, strong upper back, high work capacity, and unilateral/offset strength.