Physical Preparation for R-Day and CBT

Discussion in 'Military Academy - USMA' started by ArmyAFsister, May 22, 2016.

  1. ArmyAFsister

    ArmyAFsister Member

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    Hello,
    Looking for some input on how to prepare physically for R-Day and CBT at USMA. Specifically asking about the ruck marches. I have been advised to start marching/hiking up to 13 miles with a 35lb rucksack. How should I do this? Running/light jogging or walking? and should I do it on flat ground or hills or a mixture of both?
    Thanks.
     
  2. tug_boat

    tug_boat Member

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    The main thing is not to stress your body too much that would result in an injury. Work on everything to build up your time for AFPT and the IOCT. Both can be found on-line. Probably the most difficult part will be March Back that is required to be accomplished before graduation. In other words you can't poop out or fake it by riding in the back of a humvee. The pace is annoyingly slow. The pace is so slow it hurts. To answer your question yes, get your shoulders tuff, work your legs, get your heart pumping, push the earth away, defy gravity by pulling. You can do it, don't ever give up!

    https://youtu.be/94tPO0fGtJo



    Push Hard, Press Forward
     
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  3. Felix Rosa

    Felix Rosa #Dream#Future#Success

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    is the pace really so slow? it'll be tougher if it is. I'm a fast walker, so i don't know how well i'll mannage at a slow pace
     
  4. ArmyAFsister

    ArmyAFsister Member

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    Thanks for the video!! About the pace, do you have to go super slow the whole time? or can you go at your own pace?
     
  5. tug_boat

    tug_boat Member

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    You must travel the pace of your company and stay together. Its the simple fact: If a Cadet is 5'2" and weighs 110 pounds will be rucking 50% of their body weight compared to a Cadet who is 5'10" 180 pounds rucking 25% of their weight. It has nothing, I repeat nothing to do with gender! Notoriously football players struggle with IOCT and combat survival swimming. So you travel as a team. If you fail to complete March Back you will need to make it up at some point. The key is to "suck up the pain" endure through it. It will be uncomfortable but the reward will be sweet knowing you did it and you did it with your team and you didn't fail. Compartmentalize the uncomfortable pain and endure. Never give up, that simple.

    "Push Hard, Press Forward"
     
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  6. tug_boat

    tug_boat Member

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    There are two videos to watch.

    Push Hard, Press Forward
     
  7. ArmyAFsister

    ArmyAFsister Member

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    I understand completely thanks for the advice! (I'm one of those 5'2" 120lbers)
     
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  8. MilitaryMama

    MilitaryMama Daughter, Wife, & Mom of those who have served!

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    So excited for March Back...
    My Uncle (Class of '61) will be completing the March Back with our Cadet Candidate. I know we won't be able to speak with our CC, but we will be there cheering him on, along with all of the other soon-to-be-Plebes.
    They've got this!
     
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  9. Passerby

    Passerby Member

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    Start running now and run everyday until Rday. If you make it through BEAST, youll do fine durine Marchback.
     
  10. EVDfootball

    EVDfootball Member

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    Anyone get the fitness letter?
     
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  11. Felix Rosa

    Felix Rosa #Dream#Future#Success

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    yeah, im all set in weight and body fat you? btw, did you receive an itinerary yet?
     
  12. mom3boys

    mom3boys Parent

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    Yes he will. My grad did March back w/ my 2019 last summer...he indeed spent time chatting w/ him and also marched along side him for a good while until the group formally "formed up." It was a great experience and I got great pictures!
     
  13. NavyHoops

    NavyHoops Moderator

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    Just out of curiosity... How long is the march back? And how much weight are they rucking with?
     
  14. scoutpilot

    scoutpilot Member

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    It varies. Back in my day (when things were hard) it was 15 miles. I believe it's about 13 now. Standard 45-ish pound ruck, varying slightly due to the packing list and one's individual equipment.

    As for the pace, the purpose of a foot movement is not to get there ASAP. The unit keeps a moderate pace because soldiers need to arrive ready to fight, not smoked from running 15 miles with a ruck. The Army standard planning pace for a foot movement is 15 min/mile. The pace will be faster at times and slower at times, thanks to terrain, traffic, and the realities of marching 1100+ people at once.
     
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  15. billyb

    billyb Member

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    One note on getting ready physically for beast is that West Point is very hilly. I came from an area that was flat as a pancake and I can tell you there is a tremendous difference running/rucking up steep hills. Does that march back still go thru the golf course? If I remember correctly that was a big ol' hill.
     
  16. civic29

    civic29 Member

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    Definitely won't be a 15 min/mile pace. It was about 20 minute/mile last year. It was painfully slow and there were very short breaks (which honestly only makes things worse).
     
  17. civic29

    civic29 Member

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    It was honestly worse than any Ruck I have ever done and I've done several 12 milers for speed.
     
  18. NavyHoops

    NavyHoops Moderator

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    Interesting. Speed and weight is about right for folks tackling their first long ruck. And as you mentioned a ruck with that many people has its own challenges. I think so many people get the idea that rucking is meant to be a speed event, but not in that instance. Sure there are plenty of rucks that exist for competition and time, but this isn't it. It's to get a mass of folks to one place over a distance and still be combat capable. It's an art as an officer you have to learn how to lead and manage.
     
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  19. EVDfootball

    EVDfootball Member

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  20. EVDfootball

    EVDfootball Member

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    12 miles and I don't know how much the rucks weigh but they are very limited light. The last week of beast we were told to put away in flight bags basically everything so are rucks would carry essentially nothing.
     

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