By Rob Shaul
MTI is looking for remote lab rats for an upcoming, 5 week “Mini-Study” comparing three methodologies to increase rucking speed.
We attempted to complete this study in March 2020, but had to delay it due to pandemic-induced gym closures. We’re hoping now, enough potential lab rats have gym access so we can complete the study.
Background
In previous research, MTI tested the fitness attributes (Ruck Deep Dive 1) which most correlated to rucking performance, and after a 6-week training cycle (Ruck Deep Dive 2), which increase in fitness attribute correlated best to an increase in rucking performance.
This mini-study (Ruck Deep Dive 3), will compare the effectiveness of three different programming methodologies to increase rucking speed: (1) Strength Emphasis Cycle, (2) Endurance Emphasis Cycle, and; (3) Hybrid Cycle (strength and endurance-trained nearly equal). In addition, this mini-study will also compare the correlation of strength and aerobic fitness to rucking speed.
This Mini-Study will test the following
1) Compare the correlation of relative strength (strength per bodyweight) to aerobic fitness (unloaded run assessment) to rucking speed, pre, and post-cycle.
Details: Lab Rats will be broken into three groups. All 3 groups will perform a Relative Strength Assessment, 6-Mile Ruck for Time @ 45#, and 6-Mile Run Assessment during Week 1 of the mini-study, and repeat these assessments on Week 5 of the mini-study. The study will compare the relative strength assessment vs. the 6-mile unloaded run time in an attempt to see which (strength vs. endurance) correlates best to ruck speed. We’ll make this comparison pre and post cycle.
2) Strength Emphasis vs. Endurance Emphasis vs. Hybrid Emphasis programming for improving Rucking Speed.
Details: Lab Rats will be broken into three groups. All groups will perform a Relative Strength Assessment, 6-Mile Ruck for Time @ 45#, and 6-Mile Run Assessment during Week 1 of the mini-study, and repeat these assessments on Week 5 of the mini-study.
Each group will perform different programming between the Week 1 and 5 assessment weeks.
- Group A (Strength Emphasis) will train strength 3 days/week, and endurance 2 days/week.
- Group B (Hybrid) will train strength 2 days/week and endurance 3 days/week.
- Group C (Endurance Emphasis) will train strength 1 day/week and endurance, 4 days/week.
At the completion of the study, the improvement in rucking speed for each group will be compared in an attempt to discern which programming type is most effective.
Including the Week 1 assessment training, here is the total session type breakdown per Group:
Required Equipment
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- Squat rack, bench, barbell, and plates for Back Squat and Bench Press. Pull Up bar for Pull Ups.
- Backpack or Ruck with 45 pounds of filler
- Track or known 6-mile and 2-mile distances for the assessment and interval efforts.
Cycle Duration and Schedule
This MTI “Mini-Study” will take 5 weeks.
Weeks 1 and 5 will be the same for all groups:
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- Monday: Relative Strength Assessment – 1RM Back Squat, 1RM Bench Press, Max Rep Pull Ups
- Tuesday: Total Rest
- Wednesday: 6 Mile Ruck for Time @ 45#
- Thursday: Total Rest
- Friday: 6 Mile Run for Time
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Below will be the Week 2-4 Daily Schedule for Group A (Strength)
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- Monday: Strength – Back Squat, Bench Press, Pull Ups
- Tuesday: Ruck Intervals
- Wednesday: Strength – Back Squat, Bench Press, Pull Ups
- Thursday: Run Intervals
- Friday: Strength – Back Squat, Bench Press, Pull Ups
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Below will be the Week 2-4 Daily Schedule for Group B (Hybrid)
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- Monday: Strength – Back Squat, Bench Press, Pull Ups
- Tuesday: Ruck Intervals
- Wednesday: Long Ruck or Run
- Thursday: Strength – Back Squat, Bench Press, Pull Ups
- Friday: Run Intervals
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Below will be the Week 2-4 Daily Schedule for Group C (Endurance)
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- Monday: Strength – Back Squat, Bench Press, Pull Ups
- Tuesday: Ruck Intervals
- Wednesday: Long Run
- Thursday: Run Intervals
- Friday: Long Ruck
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To Participate
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- You’ll need to commit to train and 5 days/week for 5 weeks, and follow the programming.
- You’ll need to commit to only do the mini-study programming for 5 weeks. Weekend recreation is okay, but no other formal fitness training.
- You’ll need the required equipment (see above)
- You’ll need to be an experienced, fit athlete, with rucking experience, age 18-40. This isn’t a cycle for unfit athletes, or athletes new to free weight-based strength training or rucking.
- You’ll need to communicate back to MTI your pre and post-cycle strength assessment results, as well as your 6-Mile Ruck and 6-mile Ruck Times.
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Want to be an MTI Lab Rat?
Please email rob@mtntactical.com, and put “MTI Ruck Study Lab Rat June 2020” in the subject line.
Please include:
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- age
- sex
- height and weight
- Weight lifting/training experience.
- Rucking experience.
- Current training regime
- Verify you have access to the required equipment
- Finally, please verify you can commit to the 5 week, 5 day/week training cycle.
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You’ll be assigned to Group A, B or C, and provided with further instructions the week prior to the study’s start date.
We’re hoping for training to start Monday, June 29, 2020.