MeatMissile
WKR
I do it for the chicks.
You have to define strength training. Rucking is a combination of strength and cardio, walking lunges for 20 minutes or more is the same. Low weight, high rep strength training is the only kind I find value in. It will build definition, but not a ton of bulk.
For people who cover ground, bulky muscle mass is weight that must be carried, but likely is not needed.
That said, strength training, like cardio, provides a general base to build off of for every other activity.
Before i was doing kettlebell strength/conditioning workouts, and was only in the gym 30-45 minutes, which was great. I got bored with that and I began the starting strength program 4 weeks ago, and have seen substantial gains. Now everythings heavy and every day is a blistering grind.
Trying to make a huge change in fitness level in 12 weeks may not work so well at all.
I generally agree with having patience, but if a new lifter is untrained they can easily double all of their major lifts on Starting Strength in 3 months. Taking a squat from 135x5 to 315x5 is common. That kind of improvement while make a big difference under a heavy ruck.
I'd advocate getting the easy gains taken care of while they're easy then transitioning to something slower. Like 5/3/1.
Cardio refers to the fuel, not any specific activity. Anyone who is rucking and not hitting a cardio heart rate range is probably staying on level ground, not using adequate weight, or going very slow, or all three.Strength is the ability to apply force. Strength training is the systematic progression of increasing force production.
Low weight, high rep is not strength training. Strength training is heavy weight, low rep, usually in the 3-5 rep range. “Bulky muscles” as you describe, are generally associated with hypertrophy training (aka “body building”) where the focus is on size, not strength.
Rucking is a muscular endurance affair, not “cardio.” The heavier the weight on your back, the more reliant on the muscular endurance vs “cardio” pathway. In short, your muscles are handling the vast majority of the work. This is a submaximal application of force performed over and over again. *With that in mind, being noticeably or even considerably stronger than you need to be to minimally perform the desired task is in your favor. *
Muscular endurance is something to has to be developed by training the actual sport, so there is no way around not having to ruck/hike/backpack in order to be in effective conditioning shape. That being said, the most efficient way to develop strength is by strength training, which is a general adaptation.
Conditioning is sport specific
Strength is a general adaptation
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Get your body effectively strong (no, this doesn’t mean you should be squatting 700 lbs as a hunter) and then condition it for your sport.
That would depend a lot on age and their starting point. Plus if your talking squats depth/rom is a huge factor. Anyway, there is a huge difference between a 20 year old and a 50 year old when it comes to this issue and the total workout you are doing also factors in quite a bit. Which is why I said fitness level not just strength. But you are most likely correct for younger people....I just cannot remember back that far...
Strength training is great for older folks but I would favor a complete whole body strength program vs just the major compound lifts but you want to incorporate the major compound movements for sure and use full rom. Then you have joint health/or rehab and aerobic capacity plus a few very high heart rate aerobic sessions a month plus do not forget the heavy carries and real world aerobics (hiking/rucking)....that is what I refer to as fitness.
Form/rom and posture while lifting are major things to focus on rather than 'weight' increases....jmo, ymmv but you are very correct to a degree, Hoodie.
I do not agree with that poser. As you age it is necessary to do other strength training than just those lifts to keep joint health, deal with issues that we all develop and mobility. That is what my personal experience shows me at 66 yoa. Maybe for a younger guy..or someone who is older and has kept in tip top shape all their life but even then certain things are not addressed with just a few compound movements. jmo, ymmv.
You have to define strength training. Rucking is a combination of strength and cardio, walking lunges for 20 minutes or more is the same. Low weight, high rep strength training is the only kind I find value in. It will build definition, but not a ton of bulk.
For people who cover ground, bulky muscle mass is weight that must be carried, but likely is not needed.
That said, strength training, like cardio, provides a general base to build off of for every other activity.
Well just for starters off the top of my head are...ankle mobility, elbow mobility, wrist mobility and shoulder impingements.
I have seen older guys at the gym doing just certain lifts and then they tell me how this, that and the other hurts...then eventually you do not see them anymore.
I started to recover my fitness at 60 and after a while doing of just certain lifts I could not lay on my back without my shoulder hurting severely. I also had tremendous pain on the left side of my neck from chipped disks...My right elbow hurt all the time plus other occasional pains in joints when lifting.
I changed my routine to a more varied program which addresses all joints and I am now going stronger with really no issues.
3 different dumb bell exercises with 3# dumb bells and doing 40 reps has kept my shoulder healthy along with dead hangs done regularly. Standing bar and dumb bell curls along with 4 rear delt exercises has cleared up the neck issues..
You do standing curls with the correct posture/rom and you can feel it work many more muscles other than just biceps..... core/quads/traps/rear delts.....that is just one example.