Please do not share outside the PATHFINDER Course Advisor group.
Course Advisors must read this entire document and confirm your understanding of it in the comments of this blog post by replying with your name and group #.
The biggest announcement here is there are no more requirements for ruck workouts. (Previously, we required 50% ruck workouts.) This is no longer a requirement to allow for more rosters who are training for things outside of GORUCK events, including just maintaining fitness. When guiding a roster, consider these three questions:
- Are they training for an Event? Strongly recommend ruck workouts
- Are they considering an Event but haven't committed? Recommend 50/50
- Are they maintaining their fitness OR actively training for another kind of Event (ie Triathlon, Weight Lifting, Marathon Run, etc.): Whatever workout works best for them.
There are also no more requirements to have a CA sign off on a workout, workout discipline or type.
PATHFINDER is still a ruck training program, even without the ruck workout requirement. The weekly ruck workouts will still be posted, and ruck workouts will continue to be the vast majority of workouts we publish. We encourage you to continue to promote ruck workouts to all rosters for their fitness needs and Event preparation.
We recommend that rosters consider a workout of :45 minutes to be a great length of time for their workout, but time over or under will count, as long as the exercise is of appropriate difficulty for the roster's fitness ability. Our goal as a ruck training program is still to have roster's be ready for Events and other endurance challenges, but we want to open things up to allow for many different ways to train.
Baseline Performance will now be required of all rosters at the beginning and ENDEX of each PATHFINDER class. The All You Need To Know document is here: LINK
Running will not be required of a roster, but will be recommended. Why?
- Running creates faster cardiovascular gains
- Efficient running gait improves rucking gait and creates a faster, more efficient ruck.
- Even a walk/run combo (which is highly recommended for rosters new to running in general) will create more gains over time than a walk.
My roster is unable to run due to orthopedic/other medical issues:
No problem. We don't ever force anyone to do anything that could hurt them. The approved alternative is the Rockport Fitness Walking Assessment. A 2011 study published in Military Medicine concluded that the Rockport walking test compared favorably to the Air Force 1.5-mile running test in assessing cardiovascular fitness.
The rules for the walking assessment are:
- A level 1 Mile walking course (a school track is ideal, with four laps = 1 mi) with an unobstructed path or walkway with no stop signs, ditches, barriers, or elevation.
- Warm up for 5 to 10 minutes with easy walking.
- Start your stopwatch and immediately start walking as fast as you can. Make every effort to push yourself, but avoid jogging.
- At the end of the 1 mile, stop your stopwatch and record your time.
36 Pre/Post Miles
The 36 Pre/Post Mile Challenge for Forward, Endure and Advanced is getting some slight adjustments. All programs will now be able to count their mileage before AND after, no more choosing before OR after. This means they can ruck 6 miles, do their workout and then ruck another 6 miles, which is ideal to do several times when training for a Heavy or equivalent.
FORWARD Rosters may ruck from 1 - 6 miles pre/post
ENDURE Rosters may ruck 3 - 6 miles pre/post
ADVANCED Rosters may ruck 4 - 6 miles pre/post
*Miles during workouts (ie 15 situps, 1/2mi, 15 squats, 1/2mi) will count only in specific PATHFINDER ruck workouts.
We are now allowing for alternatives to the APFT run for Forward/Endure ONLY. If Advanced rosters are not training for a specific event on their calendar, they may be eligible on a case-by-case basis for this alternative. This decision will be made together by the roster's CA and PATHFINDER'S Director of Programming.
Alternate aerobic events assess the cardio respiratory and muscular endurance of rosters that cannot perform the 2-mile run. The alternate aerobic APFT events are the following:
- 800-Yard-Swim Test.
- 6.2-Mile Stationary-Cycle Ergometer Test.
- 6.2-Mile Bicycle Test.
- 2.5-Mile Walk Test.
The roster should log the Challenge and put their alternate time in. In Notes, they should post what alternative they did, and if they met the standard or not. The same rules for meeting the standard apply, and if they did not meet the standard, they must try again. They must use the same alternate aerobic selection for each APFT attempt.
*If a roster is in back-to-back PATHFINDER classes and has used the APFT as a baseline fitness assessment, they may apply their score from ENDEX of the previous class to STARTEX at the next class. The window of acceptable time between the ENDEX APFT assessment and STARTEX of the next class is seven (7) days.
The Yoga Challenge is new to Class 026 and can be seen here: LINK
All videos linked are suggestions only and have been vetted by PATHFINDER for content adequacy.
This Life Challenge was previously referred to as the Coupon Ruck. Only the name has changed.
The Reading Challenge has now been opened to every roster, regardless of program. Rosters in Forward, Endure and Advanced now have unique, program specific criteria for this Challenge. You can read more about the Challenge changes here: LINK
Advanced Rosters can complete a second timed 12-Mile ruck at Rx weight for Challenge Credit, with the stipulation that the roster must improve their second time over their first qualified time.
BEACH RUCK CHALLENGE
The Beach Ruck Challenge has some new explanations and shoes are now required. We are making private exceptions ONLY for those who live at the beach and walk it regularly, and the roster, CA and PATHFINDER Program Director must discuss together. The potential for injury is too great, and PATHFINDER LLC will not be held liable for any injuries.
The Beach Ruck Challenge is now an option for Life Programming, at 2 miles. The same rules of rucking in soft sand and getting feet wet at the beginning of the ruck, and again at the midpoint, still apply.
No. This COVID-era rule ends as of November 1, 2020. The ONLY exception is the 12-Miler for Advanced.
More Everything You Need to Know docs?
Yes! We are cranking them out and hope to have most, if not all, Challenges addressed in the EYNTK posts when Class 026 begins. We hope this will take the pressure off of you to remember all our granular points and instead do the thing that you were meant to do - enjoy the community!
CA CODE OF CONDUCT
PATHFINDER Course Advisors are deeply valued and treasured members of the PATHFINDER Ruck Training community. We are honored that you give your time and expertise to our program, and we appreciate each and every one of you. PATHFINDER Course Advisors was created out of the need to simply and effectively match rosters with motivational, encouraging and engaged CAs who could help PATHFINDER rosters along their journey, while volunteering in exchange for free PATHFINDER programming, as a small group community support head.
To that end, we've recently found the need to clarify the guidelines regarding being a PATHFINDER Course Advisor to continue the highest levels of professionalism and responsibility. The full Code of Conduct Agreement will be distributed shortly, along with Guidelines, which are the items and expectations that create and continue a great CA experience for everyone.
The full Code of Conduct Agreement will be distributed in a separate document soon.
As new PATHFINDER Class pages/communication channels (chat groups or otherwise are included) are made for Class 026, one PATHFINDER member of management (Lyell Petersen or Amy Petersen) must be present within your group. Thanks!
THIS DOCUMENT MUST BE COMMENTED ON BY EACH PATHFINDER COURSE ADVISOR BELOW. PLEASE POST BOTH YOUR FIRST AND LAST NAME AS WELL AS YOUR GROUP NUMBER. IF YOU DO NOT, YOU WILL BE HOUNDED UNTIL YOU DO.