Exercise Frequency vs Duration

[GunsAreFun]

My routine for the last few years is that I exercise 5 times a week. This usually comprises of three two mile hikes that involve walking down a hill, jogging about halfway up, walking up the rest of the way, and rinse and repeat with 75-95 pounds in the pack. Then two days a week it is just walking up and down a different, steeper hill for a mile with the same weight. Occasionally I’ll mix in a mile run or a mile on the tread climber if I’m short on time.

So far, it’s worked for me. I’ve felt adequately prepared physically for the hunts. That said, it’s getting harder and harder to get that many workouts in each week with family life, house maintenance, etc.

The question for you fitness experts is if I replicated the same amount of work (mileage and weight) but did it over four workouts instead of five, is that going to make any difference? Would having the extra rest day maybe even help a bit for recovery?

 

[Marbles]

Maybe. Individuals respond differently, there is no one answered. I say try it and see. Nothing clearly says it would be better or worse to me.

I'm no expert though, so there is that.

 

[Coach Chris]

The question for you fitness experts is if I replicated the same amount of work (mileage and weight) but did it over four workouts instead of five, is that going to make any difference? Would having the extra rest day maybe even help a bit for recovery?

You will absolutely be fine consolidating your training.
The first bit of advice I would offer is to focus more on time out moving than distance covered.
You will find it easier to increase your work capacity if the metric you're trying to build upon is time moving, especially under load.
You can use NEPA (non-exercise physical activity) to increase the amount of time you spend moving. Things like walking farther from your car to the store, mowing the lawn, etc.....
You can also increase the weight of your ruck to get more work in.
More recovery is always better. You can only train as hard as you can recover from.
When I write a long-term training programs for my athletes the first variables I factor in are rest days and rest hours between training sessions. The next thing I factor in are active recovery sessions. Their actual training sessions are flexible. Programmed rest and recovery is concrete and non-negotiable.
Good Journey!

 

[GunsAreFun]

You will absolutely be fine consolidating your training.
The first bit of advice I would offer is to focus more on time out moving than distance covered.
You will find it easier to increase your work capacity if the metric you're trying to build upon is time moving, especially under load.
You can use NEPA (non-exercise physical activity) to increase the amount of time you spend moving. Things like walking farther from your car to the store, mowing the lawn, etc.....
You can also increase the weight of your ruck to get more work in.
More recovery is always better. You can only train as hard as you can recover from.
When I write a long-term training programs for my athletes the first variables I factor in are rest days and rest hours between training sessions. The next thing I factor in are active recovery sessions. Their actual training sessions are flexible. Programmed rest and recovery is concrete and non-negotiable.
Good Journey!

I appreciate the insight.

I should add that my time is about the same for both the activities I described above. And there is a third ruck route I run in the woods when I want to mix things up. All are 45-50 minute exercises even through the mileage can be half as much from one to the other because one involves partial jogging and one is much steeper and slower.

I’m a bit reluctant to add much more weight just out of concern for long term wear and tear on my knees. That said, I don’t know what amount of weight is too much.

 

[mtwarden]

75-95# your certainly don't need to add more weight

Personally I'd cut back the weight a bit (75-95 lbs 5 times a week, could easily lead to an injury if not very careful) AND include a couple of no weight days, BUT with more time on your legs, ie longer distances.

Time on your feet is the most common thing I see missing from most routines. When hunting in the mountains it's not unusual to be on your feet 10-12 hours, sometimes more.

I'd wholeheartedly agree with Chris that definitely include rest/recovery into your routine; doesn't have to be a full day off— a 2-3 mile hike in Zone 2-ish is a great active recovery.

 

[MThuntr]

Adding a rest day seems to be an important part of a routine. Rest doesn't necessarily equal doing nothing though a lazy day is ok. Maybe instead of a heavy long day, you go for an easy bike ride or walk on flat terrain. Give your body some time to repair itself.

 

[Coach Chris]

And there is a third ruck route I run in the woods when I want to mix things up. All are 45-50 minute exercises

You're weekly time out is between 90 - 150min?
I would suggest looking for other activities in your daily life that you can walk or at least be on your feet in locomotion instead of drive or use some other form of mechanized transportation.
Count that towards your weekly total time out.


If you're worried about your knee health and longevity the very last thing you want to be doing is jogging with a pack on.
If you want to run, run.
If you're rucking to train for hunting, just ruck.
If you want to increase your pace I would suggest doing your toughest route with a minimum amount of weight and really push the pace.
Good Journey!

 

[northernalpine]

You will absolutely be fine consolidating your training.
The first bit of advice I would offer is to focus more on time out moving than distance covered.
You will find it easier to increase your work capacity if the metric you're trying to build upon is time moving, especially under load.
You can use NEPA (non-exercise physical activity) to increase the amount of time you spend moving. Things like walking farther from your car to the store, mowing the lawn, etc.....
You can also increase the weight of your ruck to get more work in.
More recovery is always better. You can only train as hard as you can recover from.
When I write a long-term training programs for my athletes the first variables I factor in are rest days and rest hours between training sessions. The next thing I factor in are active recovery sessions. Their actual training sessions are flexible. Programmed rest and recovery is concrete and non-negotiable.
Good Journey!

Nailed it. Active rest is a fitness multiplier, the only contradictory thing I would add is to train aerobic capacity with less weight/higher intensity - Energy System Development (ESD) is worth a few minutes of google reading, killer way to get more in less time.

 

[Fireflyfishing]

75-95# your certainly don't need to add more weight

Personally I'd cut back the weight a bit (75-95 lbs 5 times a week, could easily lead to an injury if not very careful) AND include a couple of no weight days, BUT with more time on your legs, ie longer distances.

Agreed.

What are you trying to achieve with your training? In other words, give us the worst case scenario you’d get into where you would need to train with that much weight on a constant basis?

 

[dwdereu]

I work with endurance athletes and they are masters of work hard, rest hard. You can quantifiably record when they are not getting adequate rest based off data from their workouts or ratings of perceived exertion. You lose cardiovascular fitness quicker than muscular strength. You will see a measurable change in cardiovascular fitness in 4 days of rest for most people. Strength gains will generally maintain for at least 7 days before any kind of significant drop in strength. The type of training you are doing you will not see a significant drop in 1 day of rest assuming you essentially workout every other day to get to 4 days a week. My guess is the extra rest day will most likely do you some good and allow you to go a little harder on your 'on' days.

To save some time here is what I would suggest. Do some shorter duration, medium & high intensity workouts during the week. Then use a weekend day, if that is when you have a little more free time, to really get into a longer workout that will mimic your actual hunting scenario. Then you can take 2 days off after the hard, long duration weekend workout. That will allow your body adequate recovery time so you feel good during the weekly workouts and reduces the chance of a chronic injury.

Rucking is tough on your body so you need recovery time. There is a reason all obese people limp around. They don't get a break from the extra weight and their muscles, joints, and cartilage break down.