Case Study: 46-Year Old Army Officer Averages 14% Strength and Rucking Improvement following MTI’s Max Effort Strength + 6-Mile Ruck Improvement Training Plan

By Dan Stuewe, MTI Athlete Team

BLUF: 46-Year Old Army Officer and MTI Athlete Team Member, Dan Stuewe, completed the full 7 week plan. Overally, he averaged a 14% max effort strength gain improvement on the back squat, bench press, hinge lift and bodyweight pullups, and improved his 6-mile Ruck Time by 14%.

Why This Training?
Two reasons: (1) It’s been over two years since leaving infantry battalion command, and I have been avoiding the rucksack. I only trained with a ruck when I was in infantry units because I thought it might help my joints last longer over time, but I’m not sure if my longevity theory is true. (2) Strength training is a weakness of mine. I’m 6’3” at 187lbs and grew up with more of an endurance focus. I discovered the barbell later in my career, so I feel like I’m always catching up to those who found the gym earlier in life. For this plan, I preferred afternoon training instead of first thing in the morning because (1) my body was warmed up and (2) it allowed me to unplug from work.

Equipment
Nothing fancy. I used the older ALICE pack instead of the current MOLLE system because I always preferred the size of the ALICE and the way it carried gear. My boots were the Garmont Tactical T8 NFS. The watch was the Garmin Fenix 7x PRO.

Training Obstacles
Only one obstacle, but it became more significant than I anticipated. I was PCS’ing (moving my home and family) from Kansas to New York after week #3, the second assessment of Big 3 max effort and 6-mile ruck. This move was funded by the Department of Defense, but executed almost entirely by me, with some assistance from laborers for larger items. Fifteen thousand pounds of loading and then unloading took its toll on me and disrupted my strength progress. 

Results: 

The overall average improvement in the strength assessments was 14.02%.

What I’d Do Different:

1. Newer Boots. I used a pair of boots that were close to the end of their life. The sole was falling apart, and the suede was ripping. Putting 12-18 miles per week on the boots was more than I was used to, and I think this contributed to extra hip pain and foot discomfort (specifically in the toe box). 
2. Waist Belt and Load Preparation: I started without a waist belt for three sessions. When I used the belt on the 2-mile intervals, I increased my interval time by almost 30 seconds. The load carried much better for me and allowed a faster turnover rate on my steps. I also experimented with the way I loaded the ruck for the first two sessions. I could have prevented that by packing smarter from the start. Heavier gear higher and up against my back.  
3. Spotter on Bench: I hate asking for help. But my bench suffered when I wasn’t training with my son (who would spot me), because I didn’t want to ask strangers for help. I know…it’s stupid. 

What I’d Do the Same: 

1. Afternoon Training: It goes against the conventional Army Infantry mindset, but I felt a noticeable difference in my joints and body being more ready to work after being awake for six or more hours. Additionally, I’d often return to complete some work with a fresher mind, or I’d go home in a better mood. 
2. The MTI app on my iPhone: This was my first time using the app for results and calculations. It might sound minor, but the app was very convenient.
3. Saunas: In Kansas, one of the gyms on post had a new sauna. My good friend swears by them for recovery, and I’ve seen enough hype online to give it a try. After the strength progression training, I’d spend 15 minutes in 170-degree heat. I found myself feeling much less sore the following day. After week 3, when I was no longer in Kansas, I lost access to any convenient sauna. My body was noticeably more sore and less ready to train on days that followed 75-90 minutes of strength progression. (That being said, I think I’m a believer in saunas for recovery) 
4. Routes: I maintained the assessment route and interval routes (in Kansas) for each session. I prefer variety, but I wanted to compare times as accurately as possible. 

Applicability: 

1. Tactical Athlete: This program is beneficial to any tactical athlete looking to balance strength progression with endurance (rucking specific here). In hindsight, I would have used this program if I were 6 weeks out from a field-training exercise (FTX) because:
   1. My ability to carry loads over short to medium distances improved, and I validated my gear-loading plan.
   2. Even though I’d lose access and time to strength training in the FTX, I’m convinced that the strength portion of this program increased my body’s durability. You’d be better prepared to prevent minor injuries while in the field.
2. General Fitness: Athletes interested in rucking can expect noticeable gains while moderately increasing or maintaining strength. 
   1. The 2-mile ruck intervals surprised me, as they are my favorite training sessions. 2 miles with a ruck felt like the perfect distance to challenge myself, especially on the second interval after resting 12 minutes. I found myself wanting to start the second interval at the 8-minute mark, but I waited until 12 minutes had passed and then took off. 
   2. For the first three weeks of ruck-intervals, I’d run (or jog) mile #1, then walk 0.25 miles, and then run the last 0.75 miles. For the following weeks, I ran the complete 2-mile interval in Zone 3, which was comfortable yet challenging. 
   3. Final endurance note: There is a 5-mile run (at a comfortable pace) scheduled for week 6, following your final assessments. I saw a 13-second per mile improvement here, in comparison to my historical 5-mile run (comfortable pace). 

Final Comment:
“You’re too damn old to be running around this airfield with a ruck, dude.”  That’s what a peer of mine yelled at me from his truck window while I was training the 2-mile ruck intervals during the plan. 

I disagree.

This program reminded me that Soldiers must train under load, regardless of the unit. Additionally, I put more miles on my feet—with a rucksack—than I have in years, and my usual aches and pains are not any worse than before.  I do think a heavier ruck or longer distances would change my opinion and increase the potential for over-training injuries.