Rucking Vs Running

MEN'S AFL CANBERRA VS AFL SYDNEY AFL CANBERRA 13.... to full-forward, Aidan Bowyer stayed rucking the entire term and the... to 10 points through hard running and a clear momentum swing... and Bowyer. WOMEN'S AFL CANBERRA VS AFL SYDNEY AFL CANBERRA 2... to just 2 goals in running out 23-point winners on a...

Hey friends, Back with a slightly more specific “coaches corner” type of post to hopefully provide some helpful insight into some training protocols that can be useful for some. Long read, fair warning. My quick background for anyone who I haven’t interacted with: My names Kyle Long and I’ve worked full time as a run coach and sports performance specialist for 20 years (very slow ultra runner myself, love of the game type of guy 😂). I come from a more traditional strength training background in terms of my education, and work primarily with “sub-elite” runners looking to chase big objectives, not have it kill them and have the training generally fit life. I mention that because a professional runner/top end elite is going to have different training requirements than what I typically outline in my posts here and I think it’s always important to say that out loud. Something that comes up often here (and in conversations I have with athletes) is “how do you train for a vertically demanding race/objective if you live somewhere without much uphill available?”. While there’s no 1:1 replacement for being able to train on good uphill/downhill terrain in the build up to a demanding race or objective, there is plenty you can do to at least put yourself in a position to get your ass kicked a little less. Generally when looking at how to prepare someone stuck in the flatlands who has eyes on something with some beefy uphill, there’s two primary concepts I try to instill in people at the start: Accept your situation: There is just a reality that the version of you living in Florida is going to most likely perform a little rougher than the version of you living in Colorado when racing in the mountains. That doesn’t mean you’re stuck with “bad performances” if you live far from terrain, but it’s an important concept to not compare yourself to those who can get 4k or gain out their front door every day because it’ll just drive you crazy. That being said, while we can’t completely replace training in terrain, we can do a lot of work to get you closer. Accept it’ll be a grind: Training for terrain based objectives in the flats isn’t sexy, it’s not very exciting and it’s not the most fun. That sounds kinda of obvious, but it’s an expectation I think is valuable to set with yourself before you take on a project. “Do the work so you can do the job” is a good headspace to have…you’re going to be doing hard, tedious work for a while, but it’s so you can go do something epic (the job) down the road. From there, I look at the training itself. I ask: -What tools DOES the athlete have access to? This can mean short bits of uphill, gym access, ability to travel a few hours at selected times to access terrain etc. -What are the specific demands of the race/outing? How much ascent and descent are we looking at? What do the biggest/most challenging climbs and descents like? How technical is the terrain? -Finally can we simulate the above demands using the above tools? And if not 1:1, how close can we get? While there’s no one size fits all answer to “what’s best” in this situation, there are some general concepts and ideas we can put into action to generally have you in a better position for success on terrain. While repeating that there’s never a 1:1 replacement for truly training on up/down, we can: Prepare with the strength work. This primarily focuses on 2 fronts: ascending strength and descending durability. These are two things you can build, to a degree, in the gym. For the up, think stepping patterns in a variety of domains and modalities. Step ups are the most obvious, but sled work (push and drag), lunge patterns, step down patterns and unilateral hinging are all tools you can use to build your uphill ability. Touch various volumes. During some blocks go high volume, low load and then strategically work the inverse during other parts of your build, with low volume, high load. Build in progression to your strength work and play the long game. For descending, think eccentrics, isometrics and landing phase focused plyometrics. Downhill running is essentially a repeated set of deceleration patterns, so training the eccentric (lengthening portion), isometric (static holds) and landing phase plyos (emphasis on deceleration on the landing) will go a long way in building some durability in the downhill when you can’t train on downhill terrain. Because I get asked a lot, below are some examples of each of those movements. There’s dozens more with tons of variations, but these will hopefully at least give you an idea of what I’m speaking to: -Eccentrics: split squat positions with a slow descent, RDL variations with slow descents, Patrick step down variations with slow descents etc. -Isometrics: split squat holds, wall sits, calf raise holds etc. -Plyometrics: drop lunges, depth drops, broad jumps etc When worked properly into a program, these should 1) not negatively impact run performance and 2) build some downhill durability and uphill capacity. Second, we look at “what DO you have?” access to? For some, this might mean a lone 100ft hill, for others, it might be a stairclimber, local high school stadium stairs, hell I’ve had guys train in 8 story parking garages. Theres almost always SOME option, to do SOMETHING. Sure, repeats up a 100ft hill won't hit the same way as a 1,500ft sustained climb, but if you can spend some time each week doing progressively more up/down efforts on any gradual grade, it'll net you surprising amounts of durability and familiarity with moving up and down on bigger terrain. Using myself as an example: I spent about a month in a big city with literally zero uphill of any substance except for a singular, 125 foot hill. Straight up, straight down from a river bed with one little foot path up. It was spring time and I was prepping for a move into the Canadian Rockies and so for kicks and giggles one week, I did a 10,000ft week on that stupid hill. Didn't track mileage, spent each day on the hill and while it was less than exciting, it was still 10k of up, 10k of down, broken down into a 60-90 minute session over the course of the week. Was it the same as doing a few big days in the mountains? No. Was it better than nothing? Yes. Just a one off example of making the best of what you're given. -Uphill Treadmill work/stairclimbers: the obvious focus here is ascending, but there’s a few ways I’ve seen success with athletes in terms of how to utilize them. +The first is what you’d expect: long, progressive climbing sessions built intelligently into training blocks. Both power hiking sessions and lower grade run sessions on the treadmill will have value so utilize both. +The second is to stack either the stairs or uphill power hike sessions with flat mileage to simulate the transition between uphill legs and run legs. An example of this could look something like: 4x10 minute climb at 10% grade+2 mile run. It’s simple, but taps into a little different stimulus than just hiking uphill endlessly and translates to a race environment half way decently. Wrapping up with a few more broader scope things: -Being intentional about your peak efforts, B2B efforts and important long runs is even more important for those stuck with limited terrain. Often, someone has access to some better vert a few hours away, but obviously that isn't sustainable to go touch every week for most folks with family/work responsibilities. BUT, if you can look at a 12/16/20 week training build, identify a few days you can get away and make the most of them, it really pays off huge. The difference I see in race day performance when someone can combine smart training with a few intentional big days out on terrain they have to drive to vs those who just do the training smart is massive. Hire the babysitter, the dog sitter, whatever it takes if possible to get away for a big few sessions and you'll be set up for success FAR more on race day because of it. -Rucking. This is another long arc tool and something that can be generally useful for most distance athletes, but spending some casual miles (hiking/walking) under load each week has been proven to me time and time again as a useful thing. It's not going to net you as significant gains as some of the other previously mentioned items, but I've seen a pretty marked difference in folks who get out 1-3x a week, even just on a 30 minute dog walk here and there with a pack, vest or plane carrier to spend some time under load. Obviously we get some nice stress on the legs here but you're also getting some structural strength built around your ability to carry load (so a heavy race pack is less consequential) and generally it will help reinforce an upright posture under fatigue that can be helpful. Don't run with it, don't try and go ruck 20 miles with it, just spend 30-60 minutes out a time or two a week if you can for some chill movement and it'll do you some good. -Hammer in the accessory strength work. Spend time each week on the feet, ankles, knees and hips in any way you can. Get some mini bands, a balance board (love my mobo board, no affiliation, just genuinely enjoy it) and a foam pad and spend a little time making sure that all the little areas you may typically strengthen running in the mountains on the regular, get some love and attention. Circling back at the end here, this is just all an accumulation of information gained over my last 20 years of coaching. Some of this may be helpful to some, all of it may be unhelpful to others and these are just some examples of what I have seen work well. But my hope whenever I throw out chunks of things I've learned working with people is that it can help even a few individuals here refine their training and chase the things they want a little bit better. There are other paths, other methods and ideas, concepts and training routes to go if your feet are stuck in the flats but your eyes are on the alpine, these are just ones I can speak to myself. As always, drop questions in the comments if you have any related to this topic. I'll try to get back to everyone pretty quickly. Onward, Always! submitted by /u/burner1122334 to r/ultrarunning [link] [comments]

So it’s a bit hard to read but can make most of it out, I’m sure you all can too but figured may as well transcribe for anyone struggling. The coaching nuffy in me loves this. Caddy + athlete, run and jump - decision making Robes + power - mid playing fwd Day-Wicks + power, work rate - gets lost in transition Merrett + kicking, license (he can choose where he goes), pressure - selfish Caldwell + hunt, tough, performed in last game vs Bris - efficiency under pressure Gresham + goal sense - tunnel vision around goal Cox + kicks with both feet, versatile, fwd/ruck/wing - contest, agility Perkins + drive legs, fight(?) tackle - low on confidence Wright + pushes fwd, run and jump - confidence player Parish + work rate, clearance - coughs up under pressure, disposal, defence, transition Durham + Hunt, work rate fwd, drive legs - hot head McGrath + speed, defence, workrate - kicking, coughs up ball Duursma + marking, getting fwd - decision making Langford + versatility - selfish Sharp + contest, gets back - inside mid playing fwd (not accurate today) Edwards + jump, footy smarts, lead up - not physical McKay + 💀 - low confidence El Hawli + speed, run/carry - defensive accountability Blakiston + jump - ruck craft around ground, decision making Prior + Brontë (girlfriend) - no right food, temper Roberts + kicking, offensive workrate, double up passages - pressure, body, workrate Farrow + composure, kicking - contest Reid + kicking, is tall - lateral movement Tsatas + 💀 - kicking, fumbly Overall I think it’s very astute scouting and also pretty respectful of our guys. Some other things I’ve noticed - the left footers have an L next to their names, and some things are written in red - those being: McKay’s low confidence, Farrow’s composure and Prior lack of right foot and emotional responses - imo they saw exploiting these weaknesses as the key to scoring for them. Also the term ‘drives legs’ is something I’ve seen before in a footy sense but I don’t know what it means. submitted by /u/shit-takes-only to r/EssendonFC [link] [comments]

I'm currently enlisted as an 18X and ship off to OSUT on 7/6 (71 days away). I have been running u/Terminator_training 's "Ruck Run Lift" program in preparation (I'm in phase 2). On many conditioning days, he gives the choice between doing a run or a ruck, saying that I should pick which one to work on based on my current proficiency in each exercise. My 2 and 5 mile run times are 14min and 40min, and my 6 mile ruck time is 1.5hrs with a 50lb ruck. I feel like these PT numbers are pretty similar in that they're all pretty sub-par lol. I know that SFAS is super ruck heavy so I've just been choosing the rucks every time. Should I continue to bias the rucks or focus more on my runs since I'm pre-OSUT and SFAS would be in roughly a year? Please let me know what you all think. I want to get as much out of this program as I can and in the right way. submitted by /u/ImpossibleStatus1887 to r/greenberets [link] [comments]

TLDR: Fixed the MSV I’ve spent a lot of time running the MSV and honestly it’s a frustrating piece of kit. It almost gets there. It’s lighter, more scalable than the old IOTV, and you can see what they were trying to do with modularity. But then it holds onto stuff that just doesn’t make sense anymore, like the buckle system sitting under the front of the carrier. That alone makes the front profile bulge weird and fight against anything you try to mount on it. For what the system costs (what the army is paying to equip troops), it only does maybe half of what something like a Spiritus LV-120 or Shaw ARC V2 does out of the box. So instead of fighting it, I rebuilt it into something that actually works for a light infantry squad leader. The way it’s built can absolutely be followed step by step if you’re upgrading from issued gear. First big fix was getting rid of the buckle setup. I used Arbor Arms Tubes anchors and a Dynamic Principles structural cummerbund to convert it over to a tubes system. It’s not faster than the MSV emergency doff, but it’s way easier for daily on/off which matters more in reality. It still ties directly into the MSV emergency doff system since the Arbor Arms anchors connect to the internal buckle. It also cleans up the front of the carrier so placards actually sit how they’re supposed to. From there I split the mounting system. AXL AVP for placards and an Unobtanium Gear MVA for wings and danglers. Load distribution was another big issue with the issued setup. Shaw ARC shoulder pads made a noticeable difference right away, especially with routing for comms and hydration. The Dynamic Principles cummerbund with the tegris track is probably the biggest improvement overall. It actually moves with your body when you breathe and shift instead of just sagging under weight. Front admin is built specifically for leader tasks, the Shaw ARC admin pouch has my call for fire, 9-line, SI MAL, IED/UXO, freqs, sharpie, lum tape. Issued EUD is velcroed inside when I have it. I also keep a set of bore rods taped together behind the MOLLE for emergency stoppages. It’s all stuff I might need under stress. Placards are all Acetac SKELETON setups with tubes integration into the cummerbund. I run three. Light 5.56 is just a quad insert and a Spiritus TEMP that usually stays empty for emergency retention. Heavy 5.56 adds a PIMPS admin pouch, a single mag pouch, and two issued M17 mag pouches that I use for tools and small items. The third is a future-proof setup built around the XM7 with an expandable placard and a 7.62/6.8 insert. Danglers are swappable through tubes. I’ve got two Acetac micro danglers, one for signal (VS-17, foxtails, mirror, etc) and one as a full IFAK. I also run a Ferro Roll 1, either empty or with a Qore Iceflask. Side wings are Dynamic Principles radio wings. Non-dominant side holds MBITR or MPU5, dominant side is either empty or used to counterbalance with an Iceflask. Cummerbund pouch placement is something I had to figure out the hard way. Everything is pushed forward. If you let pouches drift too far back they start interfering with your belt and you lose mobility fast. With the current setup I can still lean forward, back, side to side, and rotate my hips without the carrier and belt fighting each other. That’s especially important if you don’t have a long ass torso. The pouches are simple. Spiritus JSTA on the non-dominant side for nav stuff, compass, protractor, markers, headlamp, map. Spiritus small GP on the dominant side for batteries, tape, NVGs, and I keep a Smith & Wesson HRT spear velcroed inside it. Rear setup is Ferro zip-on MOLLE panel with a BEEZ hydration short and a Source 3L bladder which sits flat when empty. Tube is routed through the shoulder pad and held with a magnetic clip so it’ll break away if I have to emergency doff the carrier. I’ve also got another back panel set up with GP pouches for extra med/signal/mags but don’t use it often. I’ve been looking at the Spiritus back panel core Mk2 since it gives you more flexibility for team support stuff and breacher roles with a hydration pouch. Battle belt is an Agilite Magnetix. Left to right, horizontal KYWI for an emergency reload, two canted pistol mags at 45 degrees, Flatline dump pouch mounted underneath, multitool pouch with a Gerber, RATS sleeve with a full IFAK, TQ dangler and shears staged behind it, two Unobtanium frag pouches that collapse when empty, then True North MHA with QLS, and a Blue Alpha horizontal rifle mag pouch that also collapsed when empty (#1 mag ends up in the gun first, go figure). The canted and horizontal mags make a big difference. They help clear your plates so you can actually move. Full forward lean, backward lean, lateral movement, hip rotation without the belt smashing into the carrier. This all ties into other systems but I’m not getting into them here. I run an Eberlestock Bandit for an assault pack, a Skycrane 2 for a ruck, and swap between a TAPs with a Spiritus Upgrade kit and a Thing 2 depending on what I’m doing. That’s a separate post, which I have made updates to the TAPs recently. If you’re stuck on issued gear, don’t try to copy something like this all at once. Fix the cummerbund first, then modularity, then load distribution, then build around your actual role. Always open to better ways to run it, maybe it's a lot to spend on an issued carrier but tbf I plan on getting a Spiritus Systems LV120 soon anyways, almost everything is transferable. submitted by /u/ShittyITBand to r/QualityTacticalGear [link] [comments]

The Trading Post with CoffeeTim - Round 2 2026 https://preview.redd.it/vm9co39ohwqg1.png?width=836&format=png&auto=webp&s=24d294081a0a5f4e33b49e32fd7dbe7a88883608 Injury carnage in the second week of supercoach very much throws a spanner in the works as we now have to figure out the best way to use three trades this week - do we prioritise trading out injured premos or do we prioritise bringing in the best cash cows? With Rozee out for (in all likelihood) 2-3 months, and Petracca out for 4-6 weeks, we have one mandatory trade out in Rozee, and one highly recommended trade out in Petracca. The difficulty with Petracca is that the best case scenario is 4 weeks , which falls on the borderline of whether to trade or hold, and on return to his current role he will be someone we need to bring back in for the remainder of the season given he's likely to finish the year as F1 or F2, so there is an argument to be made about holding him and hoping for the best. Given that there could be a possible graded reintroduction via VFL, low TOG games, or modified role games, the upside of holding him is saving two trades (getting him out then bringing him back in) and only missing 4 weeks of good scoring (one of which is his bye which we had planned for anyway), but the more probable downside is missing 5+ weeks of premo scoring which could be a season ending injury for your supercoach rank. With that said, both players should be traded out this week. The question now is what do we do with the Rozee and Petracca trades? The options are: Sideways both to another premo in their line. This maintains roughly similar scoring (probably less in Petracca's case given the dearth of forward premos) and maintains your team structure Sideways Rozee to another DEF premo, but utilise DPP or the Flex position to shift a FWD rookie you currently have in another line or in flex to Petracca's spot, and then bring in a premo from another role. This alters your team structure by weakening your FWD line but allows you access to a wider range of premos that will likely perform better than the current FWD options. With the current crop of Sheezel/Flanders/Budarick/Mashall/Robertson able to hold their own for a low combined price, and with the imminent addition of Murdock in Rd 6 with FWD DPP, we should be okay to run with an undermanned FWD line for a few weeks while we wait for better DPP FWD options (Miller, Horne-Francis) or for Petracca to return. Downgrade one (or both) of them to a rookie, bank the cash, and use it next week or the week after to bring in a premo. This theoretically allows you to have the best of both worlds - you get one of the must-have rookies on the bubble this week, and can then bring in a premo next week if your favoured selection has the bye this week (Bont fits this well). I've seen a few sides opting for this path, and some sitting with nearly $1m in the bank. The trouble here is that having $450k in the bank is equivalent to being one premo down ($450k + a $119k rookie on the field is a $569k premo you're not fielding), and with more rookies likely to present themselves as options over the next few weeks there's every chance you run into the same situation next week or the week after where you need to correct your rookies to the must have cash cows and don't get the opportunity to use your banked cash to bring a premo in, and you might just be kicking this problem down the road. Let's explore key trade targets in each line given most of us now have cash to spend from Rozee and Petracca, discuss the must have rookies, and flag early some falling premos we should keep an eye on as value targets for upgrades in a few weeks. DEFENDERS Whenever we bring someone in we need to ensure they're either a cash cow that can make 150k+, or that they're a keeper that's going to put up good scores each week and we can anticipate happily holding them for the year. Of the current defender crop, it looks like there's only two that fit the bill of looking like a keeper option that we could target this week however both have the bye next week, while there are some others that present as value plays that could finish in the upper echelon of defenders but are just as likely to fail for one reason or another. Sinclair (622k, 41% owned, 128 average) - If you want a reliable scorer with a perfect role, and fall in the >50% of teams who don't yet own him, this is probably the week to bring him in if you have the extra cash to add to Rozee's trade-out value. The only downside is the bye next week, but it's a small price to pay for someone who will contend for D1. Ash (582k, 7% owned, 112 average) - Despite taking three fewer kickins than Whitfield in each of the last two weeks, he's been the primary avenue for GWS in generating pace coming out of the backline, racking up the possessions by marking, kicking, running past the man on the mark for a handball receive, and taking another kick. He's been the ugly stepsister to Whitfield for a couple of years now, but there's signs he could repeat his strong performance last year where he only scored submitted by

Geelong quietly are slipping under the radar again with all the attention on the Pies. The Cats have won 3 in a row and could be 6 if Blicavs had kicked straight vs GWS. They have the best record vs the top 8 having beaten Collingwood, Crows, Suns, Hawks, Freo and the Dogs. In their 4 losses they have been in the game with a combined losing margin of 38. They have the easiest run home with games against North, Richmond still to come in addition to many games in Geelong. Hard to see them not making the top 4 with top 2 more likely. Midfield is super solid with Bailey Smith and Holmes are genuine A Graders who can run all day. Tom Atkins is the best tackler in the AFL and provides the defensive balance. Danger and Cameron up forward are game winners as are Miers and Stengle. The backline is super solid, Jack Henry has been a big boost and Tom Stewart after an injury interrupted start finally looks back to himself. Zach Guthrie may be the most underrated player in the AFL. Only weakness is the ruck in Rhys Stanley. Cats vs Pies GF is my prediction and a genuine 50/50 game. Sticky this post for September submitted by /u/sammyhotdogs3468 to r/AFL [link] [comments]