1-15 A&S

[Stanimal]

Nice going @piratezookeeper! You're making good progress. For a guy who weighs 155, you are moving out pretty decently. Remember to give your body ample recovery after the rucks. You can still swim some laps the day after if you feel guilty. You've still got time, so you don't have to try and do too much too soon.

 

[piratezookeeper]

Thank you @Stanimal I have to admit I skipped 2 of the workouts when I felt the previous ones in my knees. To echo what you said in a previous post, there are some skills I want to be even better and faster at before showing up for A&S. But I know it's still too early to push myself 110% and risk injury.

 

[Cj93]

Been following the 10 week prep program as far as rucking and swimming supplemented with the horsemen program. Been in the field for the better part of the last three months which has unfortunately limited my rucks and eliminated my ability to swim but before this current field op. I was at an 8:40 300 in full cammies and fortunately have a seat on an advanced swim qual in November. Been rucking once a week since I've been in the field at 65 to 70 lbs. I've recently been advised not to go above 60 lbs as it will alter movement mechanics and body position so I will probably drop the weight. Anyways my most recent ruck was 5 miles at 65 lbs for a time of 1:08, which is slower than id like but I am still playing around with my walk to run ratio. Ive got 6 mile ruck tomorrow so ill definatly be pushing for a better time.

 

[Stanimal]

Been following the 10 week prep program as far as rucking and swimming supplemented with the horsemen program. Been in the field for the better part of the last three months which has unfortunately limited my rucks and eliminated my ability to swim but before this current field op. I was at an 8:40 300 in full cammies and fortunately have a seat on an advanced swim qual in November. Been rucking once a week since I've been in the field at 65 to 70 lbs. I've recently been advised not to go above 60 lbs as it will alter movement mechanics and body position so I will probably drop the weight. Anyways my most recent ruck was 5 miles at 65 lbs for a time of 1:08, which is slower than id like but I am still playing around with my walk to run ratio. Ive got 6 mile ruck tomorrow so ill definatly be pushing for a better time.

You guys have to be careful with overloading your bodies, or rucking too frequently. I only ruck about twice a month for medium distance (6-8 miles). For training, my pack never exceeds 60 lbs. Once in a while, I go out for a 12 or 15 miler just to make sure I can still do it. Call it a personal assessment. If I run too slow, then I start focusing on the rucks a little more. You guys are still young, so your bodies can take the punishment. Beware though....everyone has a breaking point. Some guys want it so bad they break themselves and never get the chance to come. Other guys are just lazy. They want it, but they want someone to hand it to them. Don't be either of these dudes. Go after it, but in an intelligent way. Listen to your body. If your knees are swollen and aching the day after a long ruck, don't go to the gym and do squats. Take the day off, or better yet go to the pool and swim some laps. The activity will do you good, without taxing your system while it's in recovery mode. This is good. I will always take a guy that I have to rein in a little bit over one that I have to kick in the ass. Good on you, but proceed with caution.

 

[Ooh-Rah]

@Stanimal , I'm well past being able to even consider a path down the recon trail, but I just wanted to thank you for helping these other Marines. With no offense intended to anyone else, you have really put yourself out there more than nearly anyone else I can think of to guide and assist these Marines towards their goals.

 

[Stanimal]

@Stanimal , I'm well past being able to even consider a path down the recon trail, but I just wanted to thank you for helping these other Marines. With no offense intended to anyone else, you have really put yourself out there more than nearly anyone else I can think of to guide and assist these Marines towards their goals.

It's my pleasure. Maybe I'm just getting soft, but I actually want to see these guys succeed. Not only for their benefit, but for the good of the organization. We (MARSOC) need quality individuals to take, and pass, the challenge. Providing a little knowledge and mentorship along the way is the least I can do to give back to a community that has given so much to me. Thanks for the compliment, brother.

 

[Scubadew]

Corpsman with the goal of becoming a SARC here. @Stanimal , I echo what @Ooh-Rah1069 said. Thank you.

 

[AWP]

And the nominees for 2014 New Member of the Year are:

@Stanimal

and that's pretty much the list. Some of ya'll just picked a bad year to register.

 

[8654Maine]

Y'all stop sucking his dick.

That's what a good SNCO does.

Rock on, Stan.

You know a place for a broke dick has-been doc in the Unit?

If you run into Bob Johnson (HMC, retired) or Kevin Naughton (SgtMaj, retired), tell 'em "Dougie Fresh" said hello.

 

[Stanimal]

If you run into Bob Johnson (HMC, retired) or Kevin Naughton (SgtMaj, retired), tell 'em "Dougie Fresh" said hello.

Will do. I was just hanging out with Bob today in fact.

 

[8654Maine]

Dude, tell that fucker to call me. I'll PM you my number. Tell 'em that I lost his cell phone number.

Ask him how he liked my calisthentics routine. He fucking hated it when I ran PT.

 

[Scanimal]

Hey gents,

I recently returned from deployment and am now in the groove of things to prepare for 1-15. I've been following the 10-week prep program and have been supplementing it with two intense swimming sessions per week. If anyone aboard Camp Pendleton wants a training partner, feel free to PM me.

Current 3 mile ruck, 50lbs. w/o water: 29:00

 

[Marine0311]

It's my pleasure. Maybe I'm just getting soft, but I actually want to see these guys succeed. Not only for their benefit, but for the good of the organization. We (MARSOC) need quality individuals to take, and pass, the challenge. Providing a little knowledge and mentorship along the way is the least I can do to give back to a community that has given so much to me. Thanks for the compliment, brother.

I second what ooh rah said.. Had I had SNCOs like you I would have stayed in.

 

[turminal_lance]

One thing that we all have now is the new 10 week prep guide, its pretty good as far as emcompassing every aspect, Honestly I would touch everything but REALLY work on your weakness, Once you get there you're going to wish you had.
As far as rucking (it seems what most Marines "worry" about) if you can't naturally ruck fast like me. then look at it as a science of it's own.
Here's my own aproach, I run for 3 minutes then quickly walk for 1 minute. rinse and repeat. I never run uphills because it'll destroy your legs faster than anything.
always run softly downhills so you don't shoot out your knees. And the most important part : EAT !!! I cannot stress this enough. EAT good, you're only as good as the fuel you put in your body, Eat an amazing meal 20 minutes prior to a ruck. and for longer rucks, eat during the ruck, those marathon jelly beans work pretty good. or if you dare, my cadre told us PB&J sandwiches.

 

[Stanimal]

REALLY work on your weakness

Truth. We tend to work hardest at the things we like. Therefore, we are good at them, so we like to do them, and so on... You have to work hard to focus on the things you aren't strong in. Be honest with yourself. Do an assessment of your physical abilities, and determine what your strengths and weaknesses are. Also, as you are planning your workouts ask yourself, "Is what I'm doing going to help me pass selection?" If the answer is no, do something else. Last time I checked there was no bench press competition to get into SOCOM.

 

[Stanimal]

Eat an amazing meal 20 minutes prior to a ruck. and for longer rucks, eat during the ruck

Personally, I can not eat that close to hard physical exertion without experiencing some nausea after a short time. My body needs at least 45 minutes or more to digest the meal enough so that I don't feel it sloshing around in my stomach. To each his own though... Do what works best for YOU. I agree completely about snacking during the longer rucks. An hour and a half into a ruck with no fuel and your performance will start to decline sharply. A lot of guys like to use energy chews, GU or Power Gels. I recommend you check with the staff/instructors before you ingest these training aids. They may be considered supplements, and therefore could be unauthorized. Experiment with some natural foods that can easily be carried in your cargo pocket, and are convenient to consume on the move.

 

[Ape_Hot]

Hey gents,

I recently returned from deployment and am now in the groove of things to prepare for 1-15. I've been following the 10-week prep program and have been supplementing it with two intense swimming sessions per week. If anyone aboard Camp Pendleton wants a training partner, feel free to PM me.

Current 3 mile ruck, 50lbs. w/o water: 29:00

That's a solid time right there. Keep it up! 50lbs is the ticket~ don't try to go any higher than that unless you want to come to A&S with bad knees.

 

[Ape_Hot]

Personally, I can not eat that close to hard physical exertion without experiencing some nausea after a short time. My body needs at least 45 minutes or more to digest the meal enough so that I don't feel it sloshing around in my stomach. To each his own though... Do what works best for YOU. I agree completely about snacking during the longer rucks. An hour and a half into a ruck with no fuel and your performance will start to decline sharply. A lot of guys like to use energy chews, GU or Power Gels. I recommend you check with the staff/instructors before you ingest these training aids. They may be considered supplements, and therefore could be unauthorized. Experiment with some natural foods that can easily be carried in your cargo pocket, and are convenient to consume on the move.

No gels at A&S. If you are afforded the time, eat a good, carb-heavy meal four hours prior. Let's be real, though. I'd rather be sleeping four hours prior to a long ruck. Bread, peanut butter, and a banana one hour prior is plenty to get you up and running. Utilize isotonic fluids on the go (Gatorade, Powerade, Pedialyte) to fulfill your carb needs at specific intervals. Substitute the gels for gummy bears or fruit snacks. Same deal, they're just not considered supplements. Literally the worst thing you could do is try and consume something like a CLIF bar when you feel drained. Make sure your snack of choice is easily digestible. Sugar, sugar, sugar.

 

[tc1989]

Gentleman,

I have enjoyed the prep updates and wish you all continued success in your training. I am now digging into my preparations as well and look forward to sharing and comparing training progress with you all as we prep for 1-15.

Current numbers:

PFT: 283 (improving my run time is my biggest goal prior to reporting)
300m swim: mid 8 mins (breaststroke)
Most recent ruck: 4.5 miles in just under 46 minutes

I am feeling pretty confident in the water, but at 210lbs; I sometimes feel a bit heavy on my runs and body weight exercises. What are yalls thoughts on finding the best balance there?

 

[Stanimal]

I am feeling pretty confident in the water, but at 210lbs; I sometimes feel a bit heavy on my runs and body weight exercises. What are yalls thoughts on finding the best balance there?

How tall are you? 76" and 210 lbs. is fine. 70" at the same weight is a big difference. You mentioned improving your 3 mile run time was a high priority. One simple way to decrease time and increase speed is to get lighter. I would try to shed a few pounds and see where that puts you. If you are still getting 20 pull ups and your ruck and slick run times look good, then try and lose a couple more pounds. I probably would not want to go below 200 lbs., but once again that depends on your height. The trick is to try and get stronger without adding bulk. More weight = slower times.
(My stats= 76"/205 lbs.)

BTW= The stats you posted look pretty good. You've still got some time, so continue to improve where you can. Overall, I'd say you are going to be fairly competitive with your peers if you continue to progress from now 'til January. Don't let yourself slide over the holidays. Continue to work hard right up until around the first week of January. Then, take it easy and use the next 7-10 days for rest and recovery. If you work out, do only easy runs and light cals. Don't push too hard in the final stretch and risk breaking yourself at the 11th hour.