- Running is not required to build endurance, even for warriors
- A Program comprised of strength training, daily activity, and weekly rucks or patrols is the best conditioning for warriors
- "Conditioning" sounds cooler than "aerobics," but they're the same workout
- The most common excuse for skipping training is "lack of time," so we should train with the greatest efficiency
Crossfit, and all of its copycats have sold you on the idea that you have to complete multiple "movements," at high intensity to trick your body and be prepared for the combat world. Even worse, the average Box sees complete beginners being forced to perform highly technical Olympic lifts with too much weight. It's all marketing, and it works. Doesn't it look cool to see an extremely fit dude performing creative and fun workouts? Doesn't it seem like those exercises match the challenges of combat? Afterall, we do have to jog and sprint every now and then in the combat world. We do need endurance to survive the long days full of miles, while wearing gear. The military practices this by simply running, in shorts and tennis shoes. But is running in shorts and tennis shoes really the best way to condition yourself for those challenges?
The answer is quite simple: NO. I can't tell you the last time I had to run 2-3 miles in PT clothes in combat. In fact, that never happened. For context, I was a Grunt during the Battle of Ramadi (05-06). In one of the most brutal fights of the entire Global War on Terror, our deployment was combat-intensive. Every time we went out, something happened, and usually many things happened. Then, we spent about 11 days storming the city to begin building the first Combat Outposts. It was non stop, street to street, house to house fighting. Despite all the low-intensity cardio demands, I did not run for miles in shorts and running shoes. So why do we train "endurance" that way in the military context? Is it the lack of understanding the demands we are facing? Is it simply institutional-inbreeding?
So how should we train for combat endurance? We have to begin by defining endurance or conditioning. Endurance is simply your ability to perform a lower intensity movement for an extended period of time. Simple. How do we measure endurance? The most reliable method is by using Heart Rate Zones, combined with your age. There are five zones: 1-3 are your aerobic zones and 4 and 5 are your high intensity, shorter duration zones. Zone 1 would be more along the lines of just casually strolling around, while zone 3 would be the upper limit that you can perform for an extended period. For me, zones 1-3 are around 90 to 153 bpm. That is my endurance training zone. Now, what can we do to work in that heart rate zone, that will also mimic what I would do on a mission. Well, if you've listened to me for a while, you are already doing it: you should be rucking. In addition, actually patrolling with your gear a few times per month is also more realistic than jogging in shorts. In addition, your daily activity (10-12000 steps per day) will also cover a lot of your zones 1-2.
"Dude, there is no way just walking, rucking, and patrolling can replace running for my endurance." Why not? You're training in zones 1-3, right? Even better, you are wearing most of the gear you will actually operate in. Again, are you patrolling and fighting in tennis shoes and shorts? Are you wearing light clothing and jogging for 2 miles on a mission? No? Then why are you "training" for endurance that way? How does that training modality match the effect you want to achieve? It just doesn't make sense. "Well we do have to actually run every now and then in combat." Absolutely; but, again, you're not doing that in shorts and tennis shoes - you are maneuvering in your boots and combat gear. In addition, the most you will be running in combat will be possibly for 1/4 to 1/2 a mile. That is about it. You may have to perform a few sprints at a short distance; this could include your "3-5 second rushes." So what about sprint training? Fair enough. However, are you arguing that a big, strong guy with a 400 lbs deadlift, who rucks and patrols in his gear every week, cannot perform a sprint? If you believe that, you may want to revisit where sprint "power" or just power in general comes from. How do we train power? By getting stronger. A strong man who also patrols and rucks often will have no problem sprinting. He will definitely have no problems with a bit of light jogging in his gear. Even better, the big strong (not big fat) will have a much easier time in those conditions than a skinny, weak guy, who does none of the recommended training.
Now, let's put it all together. Do you still think running in shorts and tennis shoes for miles is the most effective way to train for combat endurance? It will work, sure. But does it resemble what you will most likely be doing on patrols and missions? No. So, if you just enjoy running and, in addition to the strength training, patrolling, and rucking in your gear, you still have the time to go run, then do it. Go run. Some people just need to run. For the rest of us and especially for those who are short on time, combining strength, patrolling, and rucking should be the go-to method for combat fitness.
SOURCES
Exercise Physiology: Human Bioenergetics and Its Applications
Tortora & Derrickson's "Introduction to the Human Body..." 9th edition (http://www.amazon.com/Introduction-Human-Body-Gerard-Tortora/dp/1118129199)
Mark Rippetoe's Starting Strength
