Professional Documents
Culture Documents
2
Accelerated
Movement
Introduction
UPDATE
TO
THE
2015
Re-‐release
Dear
reader,
This
is
a
re-‐release
of
a
product
originally
written
in
2012,
long
before
The
RIKR
System
was
built.
There
is
a
great
deal
of
new
information
found
in
The
RIKR
System
that
pertains
to
running
and
ruck
marching.
The
information
presented
here
is
the
very
best
you
will
find
outside
of
the
system.
Futre
updates
to
this
text
are
planned
but
not
likely
prior
to
2017.
-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐
Running
is
a
fundamental
human
skill
and
movement
pattern.
Without
running
there
is
no
way
that
humans
could
have
evolved
to
where
we
are
right
now.
Unfortunately,
where
we
are
right
now
is
not
ideal,
especially
for
military
or
tactical
service.
Much
has
happened
between
then
and
now.
This
guide
serves
to
set
the
record
straight
on
the
role
of
running
within
military
and
tactical
service.
What
you
se
here
will
probably
alter
your
thinking
quite
a
bit.
The
role
of
running
from
a
requirements
standpoint
differs
from
common
perceptions
of
running.
If
we
examine
the
mere
definition,
I
find
myself
siding
with
the
Russian
label
of
“Accelerated
Movement”
rather
than
running.
The
reason
is
that
it
is
more
technically
accurate
in
definition
and
perception.
The
reason
is
that
the
only
place
we
actually
run
in
military
service
is
when
we
are
under
fire
or
we
are
charging
into
the
objective.
It
is
therefore
important
to
understand
the
distances
and
fitness
requirements
concerned.
When
we
are
under
fire
the
standard
for
a
“rush”
or
sprint
is
3-‐5
seconds.
The
reason
is
that
it
takes
an
enemy
gunner
that
long
to
track
and
engage
you.
This
is
why
in
training
we
make
students
yell
out
while
rushing,
“I’m
up
he
sees
me
I’m
down!”
This
associates
what
is
happening
with
the
actual
time
they
are
exposed
while
rushing
or
sprinting
between
positions
of
cover.
In
the
urban
environment
rushing
and
sprinting
often
go
longer
because
you
may
be
forced
to
sprint
through
a
linear
danger
area
such
as
a
road
intersection.
You
may
also
need
to
charge
up
a
stairwell
in
a
building,
etc.…
These
bouts
fall
into
the
same
sort
of
activity
as
charging
into
the
objective.
-‐Soldiers
in
Afghanistan
chasing
the
Taliban
Aerobic
Ø Training
o Ruck
March1
16-‐12
miles
1-‐2
times
per
week
with
various
loads.
o Kettlebell
Sport
Training
(3-‐12
minute
sets)
o Cross
Country
Skiing
o Long
Slow
Distance
(LSD)
Swimming
o Running
(ONLY
if
the
technical
skill
is
present)
§ Long
Slow
Distance
(LSD)
Running
§ Cross
country
running
is
excellent
Ø Testing
o 12-‐Mile
Ruck
March,
40%
Bodyweight
load.
Lactate
Ø Training
o Charging
or
running
200-‐3000m
repeats
o Shuttle
Run,
4x100m
o Kettlebell
High
Intensity
Interval
Training
(HIIT)
o Grass
&
Guerilla
Drills
o Obstacle
course
training
for
speed
o Swimming
Ø Testing
o 12-‐Minute
Run
Test
Anaerobic
Ø Training
o Sprinting
40m,
60m,
100m
o Litvanov
Sprints
o Explosive
Kettlebell
sets
(30sec
or
less)
Ø Testing
o Sprinting
60m
&
100m
(best
time
of
3
attempts)
Health
Thoughts
It
is
an
interesting
thing
to
examine
running
as
a
medic.
I
happen
to
know
several
National
and
World
class
runners
and
triathletes.
They
all
have
enlarged
hearts.
This,
as
we
know
now,
is
very,
very
bad.
It
is
one
of
the
leading
indicators
of
soon
to
follow
injuries,
illnesses
and
sudden
death.
But
consider
the
fact
that
we
only
see
this
in
the
distance
and
extreme
endurance
athletes.
We
don’t
see
this
in
speed
athletes
like
sprinters.
This
is
a
phenomenon
restricted
to
Aerobic
dominant
endurance
athletes
working
at
distances
of
half-‐marathons
(13.1
miles)
or
greater.
I
share
the
opinions
of
others
that
humans
were
designed
to
run
in
the
same
way
we
find
necessary
in
combat.
Short,
very
fast
bursts
of
short
to
middle
distance.
This
was
a
requirement
for
hunting
and
humans
are
well
known
to
chase
down
deer
and
buffalo.
Native
Americans
are
well
known
to
have
run
deer
to
death
as
our
lactate
threshold
capabilities
are
greater
than
that
of
deer.
As
a
hunter
I
have
worn
down
deer
by
keeping
them
moving
in
open
ground.
It’s
not
that
hard
to
do.
In
the
old
days
when
necessary
a
human
could
simply
wear
out
the
deer.
I
truly
believe
that
Warm-‐Up
1. 5-‐10
minutes
of
light
jogging
to
increase
body
temperature
and
blood
flow
to
the
extremities.
2. 10-‐15
minutes
of
Dynamic
Stretching
Exercises
to
reduce
muscle
stiffness
and
to
increase
plasticity.
3. 10-‐15
minutes
general
and
event
specific
drills
-‐
preparation
for
the
session
or
competition.
a. Lower
Leg
Drills
b. Leg
Drills
c. Technique
Drills
4. 4-‐8
easy
run-‐outs
over
30-‐60m
focusing
on
correct
running
technique
(tall,
relaxed,
smooth
&
drive)
5. If
this
takes
too
much
time,
perform
joint
mobility
and
lower
acrobatics
with
some
skipping
before
you
run.
Lactate
Training
At
least
once
a
week
we
incorporate
100-‐400m
runs
to
maintain
this
ability.
It
can
be
as
simple
as
performing
a
few
400m
runs
once
a
week
in
any
of
your
run
training.
It
is
also
useful
to
occasionally
run
the
12-‐minute
Run
Test
to
see
if
you
are
slipping.
If
you
are
and
you
can
handle
it,
the
Russian
Infantry
Program
will
have
you
rocking
again
in
4
weeks.
If
you
can’t
handle
it,
use
one
of
the
beginner
programs
to
get
you
up
to
where
you
can
handle
it.
Another
form
of
lactate
training
is
very
fast
ruck
marches.
If
you
are
moving
so
fast
you
can
only
get
1-‐3
words
at
a
time
out,
you
are
training
in
the
lactate
threshold
zone.
It
is
helpful
to
do
a
couple
of
100-‐400m
runs
after
the
ruck
march
is
done.
This
is
also
functional
because
it
is
what
you
may
do
in
real
life.
Yet
another
option
would
be
a
short
ruck
march
to
an
obstacle
course.
Then
hit
the
O-‐course
as
hard
as
you
can
2-‐5
times
and
ruck
back.
Scale
this
carefully
to
avoid
overtraining.
All
of
this
assumes
that
you
have
completed
at
least
the
beginner
level
programs.
Strength
Training
Most
military
and
recreational
runner
neglect
proper
strength
training
for
running
and
ruck
marching.
In
the
coaching
world
we
know
very
well
how
critical
it
is
to
have
a
very
strong
set
of
legs
and
hips.
Unfortunately
most
people
are
so
concerned
with
their
chest
and
biceps
that
they
completely
neglect
the
legs
and
hips.
It
is
no
exaggeration
to
say
that
the
absolute
#1
priority
of
anyone
who
carries
a
gun
is
the
legs,
hips
and
back.
As
I
said
before,
they
usually
focus
on
the
Chest,
abs
and
arms.
Incidentally
there
is
never
a
situation
where
that
is
an
acceptable
set
of
priorities.
Strength
training
2-‐3
times
per
week
should
begin
at
the
same
time
or
before
run
training
begins.
The
following
exercises
are
critical:
§ Back
Squat
(full
depth)
§ Kettlebell
Front
Squat
(full
depth)
§ Kettlebell
Swing
§ Double
Kettlebell
Clean
§ Jumping
rope
These
exercises
will
strengthen
the
legs
and
hips
and
allow
dramatically
faster
improvements
in
speed
and
stamina.
They
also
protect
the
soldier
from
the
wear
and
tear
of
both
running
and
rucking
with
combat
loads.
Strength
training
is
performed
by
executing
the
above
exercises
in
the
following
manner:
§ 2-‐4
exercises
§ 2-‐4
sets
per
exercise
§ 1-‐5
reps
per
set
§ Load:
70-‐95%
1RM
1RM
=
Weight
you
can
lift
of
only
one
correct
repetition.
Stands
for
1-‐Repetition
Maximum.
There
is
a
dangerous
tendency
of
American
men
to
want
to
work
the
muscle
very
hard
until
it
is
exhausted
and
becomes
sore.
This
is
absolutely
forbidden!
We
have
proven
in
our
research,
as
have
many
others,
that
excessive
strength
or
hypertrophy
(size)
training
has
a
dramatic
and
debilitating
effect
on
speed.
In
short,
if
you
do
too
There
is
more
information
on
this
subject
at
www.MilitaryFitnessSolutions.com.
-‐Military
Pentathlon
Track
Useful
Links:
Dr.
Grove
Higgins:
www.Zevolve.com
If
you
have
the
opportunity
to
visit
Colorado
Springs
I
insist
that
you
make
an
appointment
to
see
Dr.
Higgins.
Tell
him
Nate
Morrison
sent
you!
ART
Web
Site:
www.ActiveRelease.com
So
what
happened
after
cushioned
shoes
were
introduced?
Heel
strike
happened…
And
check
out
the
massive
padding
these
ultra-‐marathon
runners
are
using
because
their
feet
can’t
handle
the
pounding.
This
is
a
nice
but
small
picture
comparing
heel
strike
runners,
mid-‐foot
runners
and
Pose
Runners.
The
major
difference
between
the
latter
two
is
stride
length.
The
Pose
method
results
in
less
fatigue
and
less
energy
expenditure.
Eventually
physical
damage
occurs,
the
tension
and
inflammation
are
not
properly
addressed
and
the
runner
quickly
spirals
into
chronic
injury.
This
is
where
some
clown
usually
suggests
that
if
only
they
had
a
different
cushioned
shoe
it
would
be
OK.
And
for
many
people,
for
a
while
this
does
help.
Shoe
companies
have
managed
to
build
shoes
that
tend
to
push
the
foot
into
one
alignment
or
another.
But
they
all
cause
the
same
root
issues
as
can
be
demonstrated
by
a
physical
therapist
of
biomechanics
expert.
Coaches
and
trainers
all
know
that
runners
have
chronic
excessive
muscle
tension
unless
they
dedicate
a
large
amount
of
time
each
day
to
stretching.
The Track
If
you
did
not
participate
in
High
School
or
College
Track
&
Field
it
is
possible
you
know
nothing
about
a
regulation
track.
But
you
need
to.
The
inside
lane
of
the
track
is
400m/440yds
long.
Half
a
lap
is
200m/220yds.
The
straight
sections
are
100m
long
(though
the
start
and
finish
lines
are
offset).
When
you
use
our
beginner
programs
we
insist
that
you
use
a
regulation
size
400m
track.
The
reasons
a
simple.
The
track
is
exact
and
you
can
see
the
goal.
That
helps
you
to
pace
and
proportion
work
effort
effectively
and
accurately.
Most
people
do
not
understand
the
track
or
how
to
run
on
it.
For
100m,
200m
and
400m
races
there
are
specific
starting
points.
However,
the
principles
aree
always
the
same
no
matter
where
you
start.
In
the
corners
is
where
the
work
is
done.
You
have
to
lean
into
the
corners,
shorten
your
stride,
increase
your
RPMs
and
drive
like
hell
with
the
arms.
When
you
hit
the
straightaway
you
open
up
your
stride,
reduce
your
RPMs
and
glide
through
it
and
relax.
Then
when
you
hit
the
next
corner
you
have
to
work
it
hard
again.
This
is
where
most
people
lose
lots
of
time
on
every
lap
because
they
slow
down
instead
of
accelerate
in
the
corners.
So
this
is
critical
for
any
distance
on
the
track
in
excess
of
100m.
Running
Resources
Pace
Calculator:
http://www.coolrunning.com/engine/4/4_1/96.shtml
Karvonen
Heart
Rate
Calculator:
http://www.briancalkins.com/HeartRate.htm
Age
Graded
Performance
Calculator:
http://www.runbayou.com/Wavacalc.htm
Heart
Rate
Monitors:
http://www.polar.com/us-‐en
Pose
Running:
www.posetech.com
Ruck
Marching
Overview
The
foot
march
has
been
the
bread
and
butter
of
all
militaries
since
the
dawn
of
civilization.
Other
than
marksmanship
it
is
the
most
important
task
a
soldier
will
perform.
Mobility
has
always
been
the
key
to
victory
and
the
soldier’s
ability
to
carry
on
under
his
fighting
load
is
critical.
Ruck
marching
is
aerobic
and
can
creep
into
the
lactate
zone
depending
on
the
load
and
speed
you
choose.
The
goal
of
training
is
to
carry
up
to
40%
of
your
bodyweight
on
your
back
at
a
high
rate
of
speed
but
remaining
in
the
aerobic
zone.
• LOAD • SPEED
Rate of
% of body
travel &
weight
terrain
Duration of Adaptation
exertion to demands
• DISTANCE • CONDITIONING
Metabolic
Cost
Ruck
marching
is
one
of
the
most
demanding
things
the
human
body
will
endure
during
military
service.
We
have
already
touched
on
this
a
little
bit
above.
The
energy
expenditure
is
massive
and
it
continues
to
climb
as
the
weight
and
pace
increase.
If
you
wear
very
little
weight
and
move
slowly
the
metabolic
expenditure
is
very
low.
If
you
continue
to
move
slowly
but
add
weight,
the
expenditure
climbs
as
the
weight
increases.
If
you
keep
the
weight
constant
but
increase
your
walking
pace,
the
expenditure
climbs.
If
you
increase
both
the
weight
and
the
pace,
expenditure
climbs
exponentially.
When
your
body
is
‘exercising’
it
is
burning
energy,
primarily
from
carbohydrates,
then
fat,
and
then
protein
stores
in
the
body.
Breaking
down
carbs
for
energy
is
the
cleanest
and
easiest
way
to
fuel
the
process.
The
process
begins
to
break
down
as
CHO
stores
are
depleted
and
the
body’s
ability
to
recover
is
hampered
by
a
restricted
cardiorespiratory
system.
At
this
point
anything
you
do
to
further
complicate
this
process
will
hurt
you
exponentially.
A
great
example
of
this
is
to
eat
a
diet
low
in
carbohydrates
and
high
in
protein.
This
is
yet
another
reason
why
one
should
never
use
such
diets.
The
body
will
reach
exhaustion
when
its
expenditure
rate
hits
700
calories
per
hour.
The
human
body
is
capable
of
burn
rates
of
up
to
900-‐1000
KCAL/hr
but
only
for
a
period
of
6-‐
10
minutes,
upon
which
time;
the
body
will
need
a
dramatic
reduction
in
activity
to
recover.
Your
body
will
reach
this
point
(700
KCAL/Hr
+)
when
four
factors
combine:
§ Load
§ Pace
§ Muscular
&
Cardiorespiratory
Efficiency
Under
Load
§ Mechanical
Restrictions
You
will
reach
a
burn
rate
of
700
KCAL/Hr
depending
on
the
weight,
pace,
level
of
conditioning
under
load,
and
mechanical
restrictions
such
as
body
armor,
etc…
This
point
will
be
lower
if
the
energy
is
not
readily
available
and
the
recovery
§ 77lbs
at
2.1mph
=
510
KCAL/Hr
§ 56lbs
at
2.1mph
=
400
KCAL/Hr
§ Ideal
Burn
Rate
=
300
KCAL/Hr:
o 40lbs
@
3mph
o 80lbs
@
1.5mph
o 120lbs
@
1.2mph
on
easy
terrain
It
is
known
from
Naval
Special
Warfare
studies
that
exceeding
300
KCAL/Hr
is
very
likely
to
burn
up
the
energy
stores
you
will
need
at
the
target
area
and
for
the
exfiltration.
Why
would
you
expend
all
your
energy
in
the
first
1/3rd
of
the
mission?
You
wouldn’t
do
that
if
you
were
playing
football!
The
chart
below
shows
you
what
speed
a
well-‐conditioned
operator
can
expect
with
a
given
load
in
various
terrain.
Soldiers,
planners,
and
commanders
must
take
this
into
account
for
successful
mission
completion.
It
must
also
be
kept
in
mind
that
the
tactical
civilian
population
considerations
will
only
slow
this
rate
of
travel.
The
figures
presented
on
the
chart
should
be
treated
as
the
very
maximum
speed
a
team
can
cover
ground.
Maintaining
Performance
Maintaining
performance
for
high
speed
ruck
marching
can
be
a
challenge.
It
is
usually
sabotaged
by
conflicting
training
such
as
distance
running
or
bodybuilding.
Great
care
must
be
taken
to
design
training
in
a
way
that
will
preserve
your
capability.
If
this
is
done,
one
ruck
march
every
week
or
every
other
week
is
adequate
for
maintenance.
It
is
important
to
understand
that
with
the
human
body,
it
is
impossible
to
maintain
peak
performance
all
of
the
time.
As
such,
training
should
fluctuate
in
wavelike
patterns
allowing
the
body
to
rest
for
a
cycle
and
then
kick
it
up
again.
In
this
way
the
overall
readiness
is
preserved
over
many
years
rather
than
peaking
and
crashing
which
is
normal
these
days.
The
Rucksack
The
ruck
you
use
in
training
should
be
the
same
type
you
will
wear
during
selection.
As
odd
as
it
may
sound,
you
will
bond
with
your
equipment
and
the
more
experience
you
have
with
it,
the
better.
For
US
forces
this
means
you
need
a
large
ALICE
ruck.
I
highly
recommend
reinforcing
all
the
attachment
points
but
don’t
go
so
far
as
adding
Fastex
and
such
unless
you
have
specific
information
from
the
school
stating
that
modifications
are
approved.
The
same
goes
for
mods
to
the
hip
pad
and
the
shoulder
straps.
Prepare
your
ruck
by
adding
tape
or
ski
wax
to
the
top
of
the
frame
to
prevent
squeaking.
There
are
plenty
of
other
methods
out
there
but
those
two
work
well
for
The
Boots
There
is
a
misconception
that
padding,
cushion,
and
thick
soles
are
important
items
for
ruck
training.
These
are
comfort
items
that
will
actually
hurt
you
in
the
long
run.
The
fact
of
the
matter
is
that
if
you
do
not
properly
plan
and
cycle
your
training
your
body
will
indeed
be
in
a
great
deal
of
pain
that
most
alleviate
by
modifying
boots
to
resemble
sneakers.
Most
try
to
do
too
much
too
quickly
and
suffer
the
consequences.
But
cushion
is
not
the
answer.
The
body
is
inherently
unstable
and
has
a
sort
of
built
in
gyroscope.
It
is
made
up
of
proprioceptors
that
detect
and
monitor
the
positioning
of
the
body
and
it’s
joints.
When
barefoot
this
is
not
so
much
of
a
problem
as
the
body
is
on
firm
and
stable
ground.
However,
when
you
add
cushion
the
feet
are
never
on
solid
ground.
They
are
always
moving
and
no
matter
what
correction
is
given
the
foot
is
always
unstable.
This
leads
to
fatigue
and
improper
wear
and
tear,
especially
when
under
loading
conditions.
To
see
this
on
a
The
Socks
It
was
once
assumed
that
liner
socks
would
prevent
blisters.
Exhaustive
research
from
adventure
races
and
backpackers
has
proven
this
to
be
false
overall.
However,
the
number
of
home
remedies
to
prevent
blisters
is
endless.
What
works
for
one
might
never
work
for
another.
Therefore,
for
the
prevention
of
blisters
and
all
other
things
related
to
feet
we
must
insist
that
you
purchase
the
book
‘Fixing
your
feet.’
When
it
comes
to
socks
we
cannot
recommend
Darn
Tough
or
Smart
Wool
socks
enough.
They
are
made
of
a
fantastic
blend
of
Merino
wool
and
last
forever.
In
general
you
want
your
socks
to
be
thick,
yet
firm
fitting
to
prevent
wrinkling.
In
hot
weather
an
old
SOF
trick
is
to
turn
the
sock
inside
out.
This
places
more
surface
area
away
from
the
foot
and
helps
to
pull
moisture
away
from
the
skin.
We
dislike
any
boot
with
Gore-‐tex
or
any
form
of
liner
for
3-‐season
use
because
despite
the
claims,
these
boots
really
only
trap
moisture
and
create
a
truly
hostile
environment
for
the
foot.
The
best
socks
in
the
world
cannot
overcome
a
bad
boot.
Injuries
We
find
that
almost
all
injuries
sustained
while
ruck
marching
are
100%
preventable.
They
are
always
due
to
doing
too
much
too
soon,
faulty
programming,
non-‐compliance
with
the
program
and
sheer
stupidity.
The
stupidity
factor
is
directly
related
to
lack
of
education
and
poor
leadership.
Related
to
education,
improper
fitting
and
wearing
of
clothing
and
equipment
accounts
for
many
preventable
injuries.
Blisters
are
the
most
common
injury
and
they
are
most
frequently
caused
by
a
combination
of
poor
fitting
clothing
and
improper
conditioning.
Typically
there
is
a
specific
problem
that
a
good
troubleshooter
will
be
able
to
isolate
and
correct.
Conclusion
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