PATHFINDER Ruck Training Advanced Program Requirements

PATHFINDER Advanced (PFA) Program Requirements

PATHFINDER Advanced is one of the most difficult ruck endurance training programs around.

RUCK WEIGHTS & REQUIREMENTS

All PATHFINDER Advanced rosters may ruck miles and perform workouts at the ruck weight of their choice. This is to enable continued and progressive endurance building over time so the roster may complete specific Challenges at the required ruck weight. However, it is strongly suggested that the athlete complete both miles and workouts at a ruck weight that is challenging and is continuously building towards their goal ruck weight.

*Not all Advanced Challenges require the specified ruck weight. Always check here or in the Everything You Need to Know Guides (linked in your log form) to be sure you are completing your Challenges accurately.

ADVANCED CHALLENGE RUCK WEIGHT REQUIREMENTS

• Under 150lbs bodyweight (male and female), the required Advanced Challenge requirement ruck weight is:
• 30 lbs / 13.6 kg

• Over 150 lbs bodyweight (male and female), the required Advanced Challenge requirement ruck weight is:
• 45 lbs / 20.4 kg

Over a twelve week period, you will be required to complete the following:

• Baseline Performance Fitness Assessment
  • This is a requirement.
  • Read Everything You Need to Know: Baseline Performance Fitness Assessment for further details.
• 200 Rucking Miles
  • You will keep track of every mile you ruck throughout the program.
  • In twelve weeks, you will complete 200 miles.
• 30 Workouts
  • All workouts and disciplines are now allowed in PATHFINDER programming. It is no longer required that workouts include a ruck.
  • We strongly advise all Rosters to consider their workout planning following these guidelines:
    • An Event is on the calendar and you are actively training: Your workout should all be ruck workouts, sandbag workouts and strength training.
    • You are considering an Endurance Event, but have not yet committed: Divide your workouts into 50% ruck, sandbag and strength training and 50% your choice of type and discipline.
    • You are maintaining your fitness level at the Advanced program level: You may select whatever kind of workout you'd prefer.
• Timed Ruck: 12 miles in 3.0 hours or less (15:00 min/mi pace)
  • Weight requirement: 45 lb. ruck (dry weight) if you weigh 150 lbs. or more, or a 30 lb. ruck (dry weight) if you weigh less than 150 lbs.
  • Read Everything You Need to Know: Timed 12 Mile Ruck Challenge post for further details.
• APFT Achievement: Score a minimum of 250
  • Age/Gender weighted
  • You must score a minimum of 60 in each of the following events
  • 2 Minutes: Maximum Push-Ups (Proper Form)
  • 2 Minutes: Maximum Sit-Ups (Proper Form)
  • 2 Mile Run
  • Use this scoring calculator: http://apftcalculator.com/
  • Read Everything You Need to Know: APFT
• Approved Reading Program
  • Chose one book from the Approved PATHFINDER Reading List to begin and finish reading during your course.
  • Audiobooks are permitted.
  • Read Everything You Need to Know: Approved Read List for full details on this Challenge.
• 5 PATHFINDER Advanced Challenges
  • Use these to test yourself and your team in various ways.
  • Challenges are the chance to discover your strengths and uncover your weaknesses.
  • See full list of challenge options below.

PATHFINDER Advanced Challenges

In twelve weeks, you will complete 5 of the following PATHFINDER Advanced challenges.

• All Challenges must be completed with the required dry ruck weight where noted.
• Every Challenge must be completed by itself.
• Challenges may not be combined in any way.
• Each Challenge only counts once toward the required total of 5.
• Plan accordingly.

THE ADVANCED CHALLENGES CHOICES ARE:

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NEW! Swim Challenge

• The Swim Challenge is meant to support and improve the cardiovascular needs of ruck athletes. Swimming is a low-intensity cardio option that also helps increase overall lung capacity and naturally increases shoulder, arm, core, and leg strength through water resistance.
• 6 x 20 minute swims (minimum)
• Read Everything You Need to Know: Swim Challenge for more information.

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 NEW! Cycling Challenge

• The PATHFINDER Cycling Challenge is designed to train your body through alternative complementary cross-training and improve your overall rucking performance.
• 6 x 30 minute rides (minimum)
• Read Everything You Need to Know: Cycling Challenge for more information.

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 NEW! PATHFINDER Triathlon Challenge

• The PATHFINDER Triathlon Challenge is designed to train your body through alternative complementary cross-training to improve your overall rucking performance.
• Must be completed over an 8-hour single calendar day.
• Beginner, Intermediate, and Advanced options are available to all Life, Forward, Endure, and Advanced program participants.
• Ruck must be at RX weight for Advanced participants.
• Read Everything You Need to Know: PATHFINDER Triathlon for more information.

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 6-Mile Beach Ruck @ RX WEIGHT

• 6-mile ruck on soft sand, wetting feet at the beginning and midway point of the Challenge.
• Designed to test your body, pacing and equipment on sandy and wet terrain.
• The Advanced Roster must perform this Challenge at their RX ruck weight.
• Read Everything You Need to Know: Beach Ruck for further details.

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10-Mile Coupon Ruck @ RX WEIGHT

• Move 80 lbs. of coupons (additional non-ruck weight) for every two (2) people for ten miles.
• One person alone will still need to carry the 80 lbs. for a portion of the challenge.
• Add 40 lbs. for each additional person on the team (3 people carry 120 lbs.)
• Do not split the coupon weight equally among teammates, rather find coupons of varying weight, i.e. 60 lb. sandbag and 20 lb. kettlebell.
• Advanced Rosters must perform this Challenge with their rucks at the required weight.
• Read Everything You Need to Know: Coupon Ruck for further details.

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10-Mile Mountain Ruck @ RX WEIGHT

• Ruck on trails in a mountainous area - hilly with rough terrain.
• If you don't have mountains near you, select another Challenge.
• This will work different muscles than you typically work when rucking on flat sidewalks.
• Advanced Rosters must perform this Challenge with their rucks at the required weight.
• Read Everything You Need to Know: Mountain Ruck for further information.

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PROGRAM REQUIREMENT

12-Mile Ruck - Timed: 12 miles in 3.0 hours or less (15:00 min/mi pace) @ RX WEIGHT

• Required weight: 45 lb. ruck if you weigh 150 lbs. or more, or a 30 lb. ruck if you weigh less than 150 lbs.
• Get used to pushing a quick pace on a ruck.
• Learn your pace and practice without your watch.
• Learn to judge distance by time and pace.
• Read Everything You Need to Know: Timed 12 Mile Ruck Challenge post for further details.

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15-Mile Overnight Ruck @ RX WEIGHT

• Start at some point after dark, and don’t stop until you reach 15 miles.
• Get used to rucking in the dark and wearing your ruck for a longer period of time.
• Practice night vision and use of your head lamp ONLY when required (red filter preferred).
• Advanced Rosters must perform this Challenge with their rucks at the required weight.
• Read Everything You Need to Know: 12-Mile Overnight Ruck for more information.

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26.2 Mile Marathon Ruck @ RX WEIGHT

• Get used to wearing your ruck for a long period
• Practice hydration and nutrition
• Test your gear and learn how your feet react to extended rucks.
• Practice blister prevention.
• Advanced Rosters must perform this Challenge with their rucks at the required weight.
• Read Everything You Need to Know: Marathon Ruck for more information.

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36-Mile Pre/Post Workout Ruck Challenge

This challenge gives you more practice wearing the ruck for longer periods of time, and encourages you to ruck and do PT in succession.

• Ruck a total of 36 miles before and/or after a qualifying workout.
• Combine rucking and workouts, i.e. 12 pre-workout rucks @ 3 miles each, or 9 post-workout rucks @ 4 miles each, or combinations thereof.
• You must ruck a minimum of four (4) continuous miles and may ruck up to a maximum of six (6) miles before and/or after your workout.

• Read Everything You Need to Know: 36 Miles Pre/Post Workout Ruck Challenge for more information.

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36-Mile Pre/Post Workout Ruck PLUS Yoga Challenge

• 9 x 15-plus minutes of yoga, flexibility or mobility work to complement your miles + workout training.
• This is a separate Challenge from the 36 Miles Pre/Post Workout.

• Read Everything You Need to Know: 36 Miles Pre/Post Workout WITH Yoga Challenge for more information.

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PROGRAM REQUIREMENT

APFT Achievement: Score a minimum of 250

• Age/Gender weighted
• You must score a minimum of 60 in each of the following events:
• 2 Minutes: Maximum Push-Ups (Proper Form)
• 2 Minutes: Maximum Sit-Ups (Proper Form)
• 2 Mile Run
• Use this scoring calculator: http://apftcalculator.com/
• Read Everything You Need to Know: APFT

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PROGRAM REQUIREMENT

Approved Reading Challenge

• Read one (1) book from the Approved Reading List during the Class and build your mental resilience along with your physical endurance.
• Audiobooks are allowed
• Read Everything You Need to Know: Approved Reading List for further details.

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Back-to-Back Day Rucks @ RX WEIGHT

• Day 1: 8 Miles
• Day 2: 11 Miles
• Day 3: 13 Miles
• Advanced Rosters must perform this Challenge with their rucks at the required weight.
• Read Everything You Need to Know: Back-to-Back Day Rucks for further details.

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Charity Challenges Live Challenge

• Charity Challenges is a PATHFINDER Partner Organization and donates 100% of net proceeds to charities we support.
• Register separately here.
• Read the Everything You Need to Know: Charity Challenges for more information.

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Endurance Event Challenge

• Successfully complete a GORUCK Tough Challenge, GORUCK Heavy Challenge, or equivalent ruck-based challenge.
• The GORUCK Survival Event series does not qualify as an Endurance Challenge for this program. GORUCK Basics do not qualify for this Challenge.
• Other non-GORUCK Events may be approved, but you must contact PATHFINDER for specifics.
• Read Everything You Need to Know: Endurance Event Challenge for more information.

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Firefighter Challenge @ RX WEIGHT

• Stairs conditioning Challenge
• 60 consecutive minutes (one hour) of stair climbing three (3) times no more frequently than once every seven (7) days (i.e. once a week)
• Advanced Rosters must perform this Challenge with their rucks at the required weight.
• Read Everything You Need to Know: Firefighter Challenge for further details.

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Hiking Challenge @ RX WEIGHT

• Trails can be hiked in any distance order, as long as all distances have been completed.

  • 2 miles
  • 3 miles
  • 4 miles
  • 5 miles
• Advanced Rosters must perform this Challenge with their rucks at the required weight.
• Read Hiking Challenge: Everything You Need to Know for more details.

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Move with a Purpose - WORKOUTS

• The PATHFINDER Move with a Purpose - Workout Challenge was designed to create more workout consistency for rosters. The goal is simple: Have an unbroken streak of consecutive days working out, no exceptions.
• ADVANCED: Work out for at least 20 minutes for 30 CONSECUTIVE DAYS. Keep track of this in your logs by writing in the Notes section, "X miles for Move with a Purpose - Workout." We highly encourage Advanced rosters to workout for at least 45 minutes.
• Read the Move with a Purpose - Workouts: Everything You Need to Know for more information.

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Move with a Purpose - MILES

• The PATHFINDER Move with a Purpose - Miles Challenge was designed to create more workout consistency for rosters. The goal is simple: Have an unbroken streak of consecutive days rucking, no exceptions.
• ADVANCED: Ruck for at least 1 mile, at ay ruck weight, for 30 CONSECUTIVE DAYS. Keep track of this in your logs by writing in the Notes section, "X miles for Move with a Purpose - Miles."
• Read the Move with a Purpose - Miles: Everything You Need to Know for more information.

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Snow Ruck Challenge @ RX WEIGHT

• This Challenge is tiered based on the amount of snow present, regardless of your current programming.
• Advanced Rosters must perform this Challenge with their rucks at the required weight.
• Read Everything You Need to Know: Snow Ruck for more information.

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Yoga Challenge

• 9 x 45-minute full-body yoga sessions of your choice
• Improve your mobility, flexibility and improve your recovery time by incorporating yoga into your Advanced programming.
• Read Everything You Need to Know: Yoga Challenge for further details.

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