Learning Swedish – A Segmented Approach

Yellow Cross by Christer

How much Swedish can we learn in 3 months using a new method we’ve never tried before?

In a way, this is equal parts both a personal challenge and also an experiment. We’ve wanted to learn Swedish for a while now, mostly because of my ancestry (I’m told ‘Wik’ comes from the same Swedish root as the ‘vik’ in ‘viking’, and one of our family historians insists that there’s some evidence ancestors way back of ours were vikings).

It’s no fun if you can’t make it a challenge though, so I’ve been considering ways to ramp things up a bit. To add that challenge element I decided to see how far we can get in the language in 3 months with what I would consider a minimal amount of study. What I mean by that is, we’ll only be studying for a few hours each night on the side of our other projects – not spending 8 hours a day cramming.

I think this will be a bit more instructive since in the past when we’ve taken on a language challenge I’ve not only given us a longer timeline (6 months for Korean) but we also made it something of a side job. We dropped a lot of other projects to clear enough time every day to study intensely. It was certainly effective, but I know not everyone has the luxury to do so. Now we’ve got more writing projects to keep on top of and the responsibility of teaching classes at the self-defense school I opened, so we’ve less ability to just drop things and devote ourselves to language study.

Since we’re already making things interesting, I also wanted to change up our methods a little bit as an experiment.

Since we have less time overall, rather than focus on learning as much as possible in vocab and grammar and getting to speaking practice immediately, we’re going to segment things out.

  • Month 1 Vocab – The first month we’re going to spend entirely on vocab acquisition with no real worries about grammar, speaking, or listening practice. Right now the plan is to use an SRS system, likely Memrise, to memorize as many of the most commonly used Swedish words as possible.

    Ideally the goal here is to learn at least the first 1,000 most common words in Swedish before the first month is over so that the foundations are well laid for beginning grammar study.

  • Month 2 Grammar – The second month will be devoted entirely to grammar study. I expect there will be some inevitable continuation of vocab learning – 1,000 words will not be enough even if it’s the 1,000 most common – but learning new words won’t be the focus it’ll just have to come incidentally.

    I’m not certain yet what resources we’ll use to learn things on the grammar side, but I’ll figure it out before the second month begins. I’m certain with the Internet we will have no problem at all finding free, high quality resources for Swedish grammar study. If you do have any recommendations however, leave them in the comments.

  • Month 3 Speaking – The third and last month is when we’ll finally hit the speaking and listening practice. This basically goes against the way we’ve learned all of our other languages (speaking with natives as soon as humanly possible), but it’s this inversion that I think will make it more interesting for me. Knowing I have to wait until the third month to get to the part I really enjoy will probably also be an extra motivating factor.

    I’ll mostly be using iTalki as our primary resource for this last month. I’d like to primarily use language exchange partners where we can give them some English instruction and then they can help us out with Swedish, although if need be I’ll give in and pay for an actual official tutor on iTalki to walk us through speaking practice. It’ll depend largely on how well, or poorly, we feel we’re progressing.

Why the Compartmentalized Approach?

All of our language acquisition experiments so far have followed the same basic learning structure – memorize as much vocab as possible and get to speaking with natives immediately with a little bit of grammar study on the side to help gain a better understanding of things.

This approach has worked very well, particularly I think because language is a skill and the best way to learn a skill is practice, not study. It’s very intensive though. It can be done I’m sure in a more relaxed manner, and a lot of that intensity was likely a manufactured result of the time constraints I placed on us to ramp up the challenge aspect, but it’s a lot for some people to tackle at once.

I think this compartmentalized approach may be a little easier to swallow for some people. Rather than having a variety of things to work on, each month has it’s sole goal. We can throw ourselves into vocab acquisition and vocab acquisition alone for the first month with myopic fervor not worrying about neglecting other aspects of our study.

I think this will make it less stressful, but will it also make it less effective?

I don’t know.

That’s the fun part.

Currently I don’t think it will, but I’ll document our progress as we go along and we’ll see. The nice thing about a challenge like this is, even if I completely fail by general standards to meet the goals I’m setting for myself and it turns out on top of everything else that this different method I’m testing is an extremely inefficient way to learn a language, we’ll still speak more Swedish by the end of it than we do now. So no matter what, we win.

Any thoughts on this challenge / experiment of ours? Resources you think we should look into or use? Just want to cheer us on? Leave a comment!

Photo Credit: Christer

How to Stay Productive with Block Schedules

Blocks (explored) by Matthias Rhomberg

Block scheduling has proven to be the most effective to keep me on track without causing too much pain.

For the longest time, I found myself stuck in a bit of a quandary.

On one hand I really needed a schedule to keep me on track. Call it ADHD, general flightiness, whimsy capriciousness, whatever – if I didn’t have a schedule keeping me on track I would derail and do a thousand different things that weren’t actually the things I needed to do that day.

On the other hand when I created a rigid schedule for myself, like the kind that Caroline uses so well to keep herself on track, I chafed under its oppressive rule. It was nice to have something to keep me doing what I needed to be doing right then, but instinctive defiance of authority is a severe character flaw in me and it drove me mad.

So how do you compromise having enough structure to keep me on track but still allowing enough freedom to stop my instinctive rebelliousness from manifesting? Block scheduling.

Linear Scheduling vs. Block Scheduling

Block scheduling isn’t complicated, but it’s still easiest to explain it in contrast to a more traditional linear scheduling system.

Linear scheduling is what most people would probably think of as a schedule. Each task for the day or appointment or whatever is mapped out to a specific time slot. If you think of putting things in on your Google calendar or whatever that’s what a linear schedule looks like. Here’s an example of what one might look like for one of our days:

  • 6 a.m. – Wake up & make coffee

  • 6:15 a.m. – Meditate

  • 6:45 a.m. – Memrise

  • 7 a.m. – Lift

  • 8 a.m. – Shower

  • 8:30 a.m. – Daily Prep / Writing

  • 10 a.m. – Teach at Wik Academy

  • 11:30 a.m. – Eat

  • Noon – Walk with dog

  • 1 p.m. – Practice an instrument

  • 2 p.m. – Write

  • 4:30 p.m. – Eat

  • 5:30 – Teach at Wik Academy

  • 8:30 – Eat

  • 9 p.m. – Language study

  • 10 p.m. – Read, go to sleep

This is just a basic outline, not every day looks quite the same, but that is a good example of a linear schedule. Every section of the day is devoted to one or two tasks. It’s certainly fantastic for keeping a person on track and some people do very well with this type of schedule. I don’t.

I find it too repressive, personally. Some days I may feel like writing at times outside the time I have reserved for it, or may feel like moving other things around. There’s certainly room for flexibility in a schedule like this, but over time I found I moved things around so much and so frequently the schedule was rendered effectively useless.

I’ve since switched to block scheduling, which looks something like this:

  • 6 a.m. to Noon – Meditate, Memrise, Lift, Coffee, Shower, Write, Teach at WAMA, Eat

  • Noon to 4 p.m. – Walk, Write, Instrument practice, Play

  • 4 p.m. to 10 p.m. – Teach at WAMA, Language study, Eat, Write

  • 10 p.m. on – Relax, Read, Sleep

The block schedule contains all the same tasks in a general sense, but just less rigidly tied to a specific timeslot. If, in my 6 a.m. to Noon block for example, I want to save meditation for closer to noon and get to writing as soon as I get up then that’s not a problem. It provides the skeleton of a structure for the day but doesn’t flesh it out enough to feel extremely restrictive. I can have the small bit of guidance to keep me in line without feeling bound to doing certain things exactly when I’m told.

Why Not a To-Do List?

In looking at my general problems with a rigid schedule you may ask, “Why not just not schedule anything at all, but use your daily to-do list to make sure you do all the things you need to do for the day (writing, meditation, Memrise, etc.) while retaining the freedom to do them when you want?”

That certainly may be a viable option for others who have found that a strict schedule is just too rigid of a structure for them to follow comfortably. I tried it as well, and for me it just didn’t work out.

The primary issue for me was that it just wasn’t enough structure to make sure I was good about managing my energy well. I had a severely bad habit of putting things on my to-do list off until I got overwhelmed by things, or underestimating the available time I had to complete tasks and spending too much time on leisure, video games, and things like that and then realizing that I’d burned the day away without getting to the important stuff.

I’ve instituted other fail-safes to compensate for my bad habits and, to be fair, I think I could likely make that system work now. With them though, and for anyone else out there who falls victim to similar habits, the block schedule was just enough to keep me in line. It served as a loosely organized daily to-do list, reminding me that during this block I needed to get these few things done and then I could have my leisure time.

I encourage you to play around with a few different options for a week or two at a time to see what allows you to be the most productive while still giving you the highest comfort level available. Not everything that works for me will fit everyone. Caroline, for example, does best with a super rigid schedule. The key is to find what works for you.

Do you have any suggestions for ways to make the block scheduling better? Things that have worked for you that others might find useful? Share them in the comments!

Photo Credit: Matthias Rhomberg

Video Games, Process, & Success Dependence – How to Set Better Goals

Europa Univeralis IV Starting Screen

Europa Universalis IV players are often good examples of process driven individuals.

In general, people tend to fall into one of two categories in their approach to accomplishing a task. Either they’re result driven, or they’re process driven.

In my experience, of these two the process driven people tend to have more long term success when it comes to achieving the more difficult tasks. It seems to take far less willpower, or mental fortitude if you want to call it that, to tackle more difficult goals for those who are strongly process driven compared to those who are strongly result driven.

So how can we use that observation to help us set better goals, even if we naturally tend toward a result focus?

Result vs. Process in Video Games

The easiest way, for me anyway as a gamer, to demonstrate the two types of people is to look at the behaviors and attitudes of common players of two games.

On one hand you have players of a game like Awesomenauts (feel free to sub DOTA2 in here if you like, I just wanted to give Awesomenauts a shout out because I enjoy it). Awesomenauts players tend to be very strongly results focused. The game itself lends itself to this attitude – it’s a MOBA (multiplayer online battle arena) and, like traditional sports, your objective is to defeat the other team in a clearly defined manner.

You will frequently see players have severe meltdowns if it looks like they’re going to lose. The rage quit (abandoning the game in a fury because it doesn’t look like you’re going to win for you non-video game folk) is a semi-common occurrence, even though there are penalties built in to discourage it. Players can behave like irrational, whiny children who aren’t getting their way if it looks like they aren’t going to be victorious.

This attitude I thinks stems from, or is at least bolstered by, the game’s subconscious push for people to be results driven. Players fall into a myopic obsession with winning, with the result of the game, and as a result cannot enjoy the experience of playing unless they win, or feel like they’ll win. All that matters to them is the outcome.

Contrast that with players of some of Paradox’s grand strategy games like Crusader Kings II or Europa Universalis IV (EU4).

These games have no real win condition. Sure, you can try to conquer the entire globe, and there are ‘points’ so you could argue the objective the game sets for you is to get the most of them but it’s downplayed so much as to be essentially arbitrary.

Even in multiplayer EU4 players are essentially expected to create their own personal goals and ‘win’ conditions. I’ve noticed this structure seems to make people much more process focused. You won’t often see people rage quitting an EU4 game because ‘winning’ is a concept so divested from the core game and determinant on the whims of the player it would be foolish. EU4 players care more about the experience of playing, or the process of it, than they do about winning. Regardless of the result, they enjoy the process.

Before I get any hate mail from Awesomenauts players these are generalizations. Not every Awesomenauts player is a petulant child and not every EU4 player is a refined statesperson – but by looking at these generalizations we can see things that apply to tasks outside of gaming.

Are You Sabotaging Yourself by Being Too Results Focused

For a lot of people, their instinctive approach to goals is one falling much closer to the results focused manner the Awesomenauts players we discussed above approach their game.

It may be an endemic issue to U.S. culture, but a lot of people feel pushed to get results no matter what. They put the end result first, and approach things with that attitude of staking everything on ‘winning’ or accomplishing their goal. This can be a strong motivating factor, which is definitely a positive aspect, but it also ties the emotional payout of the experience into a very singular, specific factor.

That obsession with winning increases the reward payout of achieving the win condition – meeting your goal – but it also proportionately increases the emotional pain of not achieving the win condition – of failing to meet your goal.

In other words the more you conflate achieving your goal with being the most important best feeling thing in the world, the more failing to achieve it seems like the worst thing ever.

If you have the idea of losing tied to this strong emotional idea of pain, failure, and disappointment it’s easy to bail rather than risk experiencing that. That’s why rage quitting happens. It’s less painful emotionally to say, “Fuck this, if I can’t win I’m going home and taking my ball with me,” than to actually experience that loss. It’s an issue of pain avoidance, which is a very, very strongly wired an impulse in living things.

So why does that matter for my goals?

Let’s take fitness as an example. Partly because it’s common, partly because the societal connotations of pain & struggle being necessary for weight loss already tint it with the specter of pain avoidance.

Suppose you want to lose 15 pounds. You get really pumped about your goal. You’re seriously going to do it this time. You’re pumped. You are entirely and completely invested emotionally in that goal of being 15 pounds lighter.

Now suppose you’re three weeks in and, for whatever reason – a few too many drinks out with friends, general weight fluctuations, getting sick and missing some workouts, whatever, you hop on the scale and you’re back up five or six pounds. Maybe even back to where you started. It’s at this point that you’re most likely to throw in the towel, maybe not even consciously, but when your success is so strongly tied to reaching that goal and you see yourself sliding in the wrong direction that little voice that says, “Dude, just eat the pizza. Go get a box of doughnuts too. It’ll be fine,” gets a lot louder.

The same applies to your actual workouts – if all you’re focused on is the result, not seeing tangible progress destroys your motivation. If you look like you’re going to fail, it’s easier to just quit. Even though quitting’s the best way to guarantee failure.

Compare this with someone who has a purely process focused attitude toward fitness.

This person does it for a love of doing it, rather than solely to achieve an end result. To quote Gerald, “The journey is the destination, man.” Like the EU4 players they don’t care about what happens in the end, win or lose they’re there because they derive their fun from the process.

Ironically here the person who is less directly focused on and invested in that specific goal, losing 15 pounds for example, is the one who would have the easier time reaching it. If you stick to your macros and lift because you want to lift, because you have fun doing it, you’re not going to self-sabotage and quit like the person who slogs through it because they want that end result.

Developing Process Driven Goals

Shifting your focus to process driven goals instead of success dependent ones isn’t that hard externally – it’s a fairly simple process to rework outcome driven goals into process driven ones – but it can be extremely hard to change your mindset to embrace process driven goals more naturally.

The first step in changing a results driven goal into a process driven one is to figure out what processes are going to be most instrumental in making progress toward the result driven goal itself. We’ll go back to fitness as our example again.

If your outcome focused goal is to lose 15 pounds, a piece of the process to achieve that goal may be lifting weights three times per week. That process then becomes your goal – instead of setting out to ‘lose 15 pounds’ you set out to ‘lift three times per week’.

I’ll note here though that one of the finer points of this process is also asking yourself, “What can I do that falls into that category of helpful processes that I also enjoy?”

If you despise lifting weights, then just changing your focus to being process driven may not be enough if the process you choose is lifting weights. You may be better off making your process goal ‘swim three times per week’ or something like that which you particularly enjoy.

It can be very hard to change a long standing opinion on something. While you can grow to enjoy an activity you currently despise, it’s often a grueling process. It’s much easier to figure out something you enjoy that also helps you progress toward your goal than it is to learn to love an activity that you dislike.

In the end, that becomes the crux of it. Once you can find an activity related to your goal that you can wake up in the morning and think, “I really can’t wait to go X,” rather than “Ugh, I have to go Y again,” the easier and more quickly you’ll achieve those goals.

Do you have any suggestions on how to become more process driven or get away from outcome oriented goal setting? Share them with us in the comments!

Conquering Your To-Do Lists Before They Conquer You

Compartmentalized Trays by Roo Reynolds

Compartmentalizing your tasks can make them much, much easier to handle effectively.

Caroline and I are both severe to-do list addicts (Caroline perhaps even a little more than me).

This can be both a blessing, and a curse. On one hand it makes it very easy to organize our tasks and have a good plan going forward for what we need to be working on. It gives a nice shape to conquering our goals, like a step-by-step quest list in a video game, and takes a lot of the uncertainty and nebulousness away from what we’re working on.

On the other hand, it provides an easy platform upon which to load so many tasks that we inevitably break under the pressure of all of it. After all we’re both very ambitious people – giving us a blank sheet to list everything we want to do is like setting us lose in an Indian buffet, we’re going to load our plates up like we haven’t eaten in weeks. As a result our to-do lists crush us and we wind up being even less productive than if we hadn’t bothered with them at all.

So what’s the trick to making effective to-do lists that help you get things done, but don’t grind you into the ground? Compartmentalization.

Compartmentalization and Chunking

Compartmentalization, or chunking as I like to call it because it’s easier to type and reminds me of the Goonies, is basically taking your insurmountable pile of tasks and placing them in easy to conquer compartments or breaking them down into manageable chunks.

This method of managing your to-dos has a range of benefits:

  • Less Procrastination – A common cause for procrastination is the discomfort caused by facing a task that looks utterly daunting. We’ve talked about this a bit when discussing timeboxing, when you have a huge, impossible looking task in front of you it’s all too easy to deflect and put it off until later. It’s a natural expression of pain avoidance and is hard to fight on your own since it’s so deeply wired into our behavior.

    By breaking down those big, scary tasks into smaller, easy to manage chunks it makes it less scary and easy to overcome the urge to procrastinate. It’s easy to put off cleaning the entire garage, but if all you have to do is tidy up a single shelf it’s hard to put off. After all, that’ll take like 5 minutes. When you add up a bunch of those little tasks over a week or two though, suddenly you’ve cleaned the entire garage.

  • Harder to Burn Out – Chunked to-do lists make it much, much easier to avoid burnout for similar reasons to why they help avoid procrastination. Breaking up those enormous looking tasks make it feel a lot more like you’re working on a wide variety of things rather than one big project. Slogging along writing a book may feel like an endless task, driving you to burnout since you don’t feel like you’re making progress. Focusing on completing chapters instead gives you tangible markers of progress and keeps you from feeling overwhelmed.

    Compartmentalization like this also helps you avoid the type of overloading we always fell prey to. Breaking things down into small chunks make it easier to see things in the big picture, and when you can do that it’s far easier to prioritize. What really needs to get done immediately / today and what can wait for a day or two?

  • Improved Energy Management – This ties in a lot with the burn out benefits above. I’ve talked in the past about how energy management can be a lot more important than time management. We all get 24 hours, and it’s great to try to spend them efficiently, but if you feel like shit all day your best laid plans gang aft agley.

    Chunked lists make it easy to schedule in time to relax and recharge without feeling like you’re being lazy or slacking off. You know you’ve gotten everything you needed to get done completed, and at the same time have plenty of time to recharge and tackle the next day fully energized and guilt free.

Weekly/Daily Lists – My Favorite Method for Chunking

While there are a lot of different options for ways to chunk up or compartmentalize your to-do lists (and I encourage you to play with others to see what you like) I am personally very fond of the Weekly/Daily list division.

I’ve found that in addition to all of the general benefits listed above, Weekly/Daily lists also help me be far more proactive about my tasks by providing me with a small glimpse at the bigger picture. Trying to cram everything on only a daily to-do list always made me myopic and short-sighted – having an entire week to play with gives me the perspective to arrange things out ahead of time and further avoid my tendency to overload myself.

I’ve also found that keeping the division at days and weeks rather than further out, like having a monthly to-do list for example, is short enough to not fall victim too much to Parkinson’s law while still being long enough to give me the freedom to strategize my tasks out into the future.

So how do you use a Weekly/Daily list?

Either at the end of the week, or at the beginning of the next if you prefer that more from a psychological standpoint, list out all of the things that you need to get done in the coming week. In general, I prefer to prioritize larger projects here over smaller things, but there’s totally a place for little to-dos like ‘mow the lawn’ or ‘buy groceries’.

At the end of each night, or again first thing in the morning if you prefer, write down all of the things you need to get done the next day (or that day if you’re the morning planner type). These can be either smaller chunks of the larger weekly tasks, (e.g., if a task for this week is write five articles then a daily chunk of that task might be write one article, or come up with five article ideas, etc.) or individual small tasks that needn’t be chunked like mowing the lawn.

You focus only on your daily list each day, and when you’ve finished it you’re done. You can spend the rest of the day relaxing.

Tips For Getting the Most Out of a Weekly/Daily List

While it’s a fairly easy process to build and use weekly/daily lists, I’ve found in my time experimenting with them that there are some finer points that make them more useful and make the whole process a little easier.

  • Monthly Reviews – Like I noted above, having a monthly to-do list on top of a weekly & daily one tends to wind up being more problematic than helpful. Aside from encouraging falling into Parkinson’s law it makes it easier to procrastinate, and sometimes makes it harder to focus in on the things that are really important in the immediate sense. That being said, looking out a month ahead can give the benefit of having a clear long term goal to work toward.

    The solution is to have a single monthly review day, similar to a severely pared down version of our annual review process. On your monthly review day you take a retrospective look at the previous month, figure out what went well and what didn’t, and then set some lose targets for the following month to serve as a foundation or inspiration for your weekly lists.

  • Avoid Scope Creep – If you’ve never worked in an industry like web or software design, scope creep is when you’re nearly finished with a project for a client and they send you the dreaded, “Hey, could we also do x,y,z?” Your two week project becomes a three week project, then a four, and a five, and so on.

    When it comes to weekly/daily lists, avoiding scope creep means not allowing yourself to add anything to your daily lists on that day. If you finish all your day’s work before noon, that’s it. Don’t add anything else. The minute you give in to the urge to add just a couple more things the sooner you’ll be building an infinite to-do list again, and that’s what we’re trying to avoid. There will be days when you need to make adjustments, but it should only be for things that are extremely urgent or emergencies. If you finish your list, it’s time to relax.

  • Use a Today/Tomorrow Board – Sometimes things do need to get pushed back, either because something else came up or you just over-scheduled yourself. I like to manage this process by keeping my daily lists on what I call my Today/Tomorrow Board.

    My Today/Tomorrow Board is just a small marker-board that I have divided in half horizontally. In both the top and bottom sections I’ve written ‘Today’ and ‘Tomorrow’ in one of the corners. In one box I have a little mark next to ‘Today’ and in the other box next to ‘Tomorrow’.

    In the half with ‘Today’ ticked, I write my daily list for that day. In the other box, ticked ‘Tomorrow’, I write the next day’s tasks as I think of them. Then when the day’s finished, I can move any tasks I haven’t scratched off my list down to the ‘Tomorrow’ section as well as whatever else I determine I need to do the next day. The next day I just erase my tick marks and switch them, so yesterday’s ‘Tomorrow’ box becomes today’s ‘Today’ box and the other the new ‘Tomorrow’ box.

    While there are certainly other ways to manage things like this, I’ve found this system works particularly well for me since it’s always sitting on my desk. I can glance up and get a quick snapshot of what else I have to work on for the day, as well as what I’ll be working on tomorrow. It also makes it easy for me, when I remember something spur of the moment that need to get done, to add it quickly to my tomorrow list before I forget.

  • Don’t Drift from Your Daily List – Lastly, it’s extremely important not to let yourself lose focus on your daily list, the things you have set to complete today. It can be tempting to start thinking about the rest of the week, what other things need to get done, etc. Once you do this though it’s easy to completely drift away from what you actually need to be doing – the things on that day’s list.

    Once you’ve chunked everything out, forget that everything exists except for that day’s list. Nothing should occupy your concern except for the things you’ve laid on the table before you for that day. Personally, having my Today/Tomorrow Board has been a big help on this front for me as well, as it’s psychologically comforting to me to being to place something on the ‘Tomorrow’ list and say “Ok, it’s written down for tomorrow, I know it will get done then, I can forget about it.”

Finding What Works for You

These methods for compartmentalization are my personal favorites, and I’ve gotten a lot of benefit out of them, but everyone works a little differently. I strongly encourage you to try them out along with some other methods to see what fits your personality and work style best.

If you’ve found any others you particularly like, or discovered any other tips for making the weekly/daily lists even more effective, leave a comment and share with everyone! It always helps to hear about other people’s experiences.

Photo Credit: Roo Reynolds

GoBadass: A Guide to GoRuck, the Toughest Day of Your Life

Road to Epic GoRuck - Carrying a Telephone Pole around Cincinnati

What, never carried a telephone pole around?

If you’ve done obstacle course races you might have heard of GoRucks before, but if not then allow me to summarize it for you: it’s the most rewarding, tiring, mentally tough fitness-y “event” you’ll ever do.

It’s torture, but it’s so much fun. You may find yourself with your face nose-deep in a stranger’s rear-end, but by the end of the day you’ll be friends and comrades. You’ll be dirty, ache all over, and have sores on your feet, but a huge grin on your face. It’s hard but will teach you more about yourself in one day than you’ll learn in a year.

What’s a GoRuck?

GoRucks are tough to describe briefly as there are different levels of difficulty, secrecy, and not much else out there like them.

GoRuck was founded by a Green Beret Veteran who wanted to be a voice for good, employ Special Operations veterans, and build a bridge between the military and civilians. The result was a company that makes military-grade rucksacks and holds events geared to mimic special ops training.

I could compare a GoRuck to an obstacle course race (OCR) – except that a GoRuck is not a race, there are no obstacles and, unlike a normal race, there are physical challenges. Also you’ll have a rucksack with bricks in it. Lastly, you won’t be competing against anyone except perhaps yourself – you’ll be a part of a 20-30 person team that you’ll look after and who will look after you.

There are a few different levels of GoRuck as mentioned: Light, Challenge, Heavy, and Selection. There are also some specialized Expedition events, but I’ll cover these a bit more in depth soon. Each event is led by the team cadre, a Special Ops veteran flown into each city just for the event. Unlike with obstacle course races, every GoRuck event is unique and it’s entirely possible that the cadre will make it up as they go. The uncertainty about what you’ll be doing is part of the experience and appeal.

Differences Between GoRuck Events

As mentioned, the main types of GoRuck event are the Light, Challenge, Heavy, and Selection. It’s easiest to lay out the differences in a table, so have a table!

Event Length Distance Pack Weight Avg. Pass Rate
Light 4-5 hours 7-10 miles <150# = 2 bricks (~10lb);
>150# = 4 bricks (~20lb)
99%
Challenge 10-12 hours 15-20 miles <150# = 4 bricks (~20lb);
>150# = 6 bricks (~30lb)
94%
Heavy 24+ hours 40+ miles <150# = 25lb;
>150# = 25lb
50%
Selection 48+ hours 80+ miles 45# <5%

If you can complete a 5k OCR, you can do a GoRuck Light. You might not have a good time, but you’ll be able to do it. From there they go up in difficulty. Someone who does regular strength and cardiovascular training could likely do a Challenge as well.

While I have yet to do a Heavy or Selection (though I plan to somewhere between 2015-16), I think the pass rates speak for themselves: they are difficult and you cannot expect to succeed without dedicated training.

You must weigh your ruck down for each event, and you can use bricks (~4-6lb each on average) or sandbags. I highly recommend going for bricks over sandbags as sandbags get heavier when wet, and you will get wet. Make sure you wrap the bricks in duct tape beforehand and write your name and phone number on them. Labeling them is important if you decide to throw them away after the event – so they aren’t mistaken for bombs or anything.

If you are in the Light or Challenge, you’ll have your pack visually inspected by the Cadre, however for the Heavy and Selections they may bring a scale to check the weight of your ruck.

Not having the proper amount of weight in your pack is an immediate dismissal from the event.

Beyond the main events (called “Good Livin’”), they also have Expeditions, scavenger hunts, a 5k, and firearms training events. The Expeditions include GoRuck Ascent (mountaineering, climbing, navigation, survival training, and wilderness medicine), GoRuck Beached (learn amphibious skills and practice in missions), GoRuck Navigator (route planning, map reading, compass & gps skills, and survival skills), and finally GoRuck Trek (learn spycraft and mission planning skills, then practice in a mock mission.)

Road to Epic GoRuck - Crossing the Ohio River into Kentucky

You’ll get lots of stares, cheers, people stopping to ask questions then calling you crazy. You’ll feel crazy.

What to Expect

Each event is different, however there are some basic things that are common. Usually, they are laid out as a main objective (get from A to B), with military-inspired challenges to test your teamwork and physical and mental fortitude. You’ll get uncomfortably close to strangers, receive and/or give aid, hike a lot, carry a lot of things, challenged and exhausted in every possible way, and be smiling when it’s all over.

Without going into too much detail, some of the challenges in GoRucks I have done are: Lots of the famous log carrying along with challenges that tested our navigational, teamwork, strength, strength endurance, memory, focus, planning, mindfulness, foraging and observational skills.

You’ll do things you don’t want to do, but have to do for the mission. For instance, we had to army crawl (real army crawling where your head and ass are down, not this bullshit) while being mindful of precious objects we had to protect in a park field where lovely dog owners had carelessly left their dogs’ feces for us to avoid crawling through (spoiler alert: not everyone could avoid it.)

Likely you’ll find a log or telephone pole to carry, but each event also requires that the team carries a weight (weight of item varies upon event), an American Flag, and a GoRuck flag.

Expect to be gawked at by onlookers curious what you are doing and what on earth would possess you to do it.

You can train for the physical aspects, and should, however your mental game is going to make or break the event for you. If you are tired or off, you’re going to have a bad time. If you try to cheat or be lazy, you’re going to have a bad time (and likely get sent home – yes, if you are not a team player or are not completing challenges as instructed the Cadre can decide you’re out.) If you are mentally tough, you’ll succeed. If you are weak-willed a GoRuck will break you.

There will be times when you want to quit, when your body aches and your thoughts are fuzzy, but you’ll have to convince yourself to push forward, to keep going. Everyone starts out doe-eyed and eager, however a few hours in everyone will be tired and their true colors will be visible. Are you going to be the person who gives up? Who complains the whole time and drags everyone down?

You can sort of train mental toughness by pushing yourself outside of your comfort zone to the edge of your limits, physically and mentally. The more you do it, the more your limits increase and the harder you have to work to hit them.

Most of all, expect to be a part of the team. You’ll move as a team, complete challenges as a team, and finish as a team. A lot of the challenges will require teamwork to complete and if someone is injured or requires aid it is expected other team members help them. This could be carrying an injured teammate, offering to carry extra rucks if you are unable to help carry the log or if someone is near extreme exhaustion, sharing water, so on and so forth.

The prize for completion? Honor, a patch, and new friends.

What to Take

GoRuck has a list of required and suggested options for each event, however I have a personal packing list I’ll share to help give you ideas. A good thing to keep in mind is that you will be carrying this stuff for several hours – do not pack any more than necessary.

  • Bricks – Obviously, however I have a couple additional suggestions. Duct-tape them, but then also duct tape them together and wrap them in some easy-to-quickly unwrap bubble wrap for comfort. Find some way to secure them and to keep them up high in the pack with something a foam yoga block underneath them. Having them wrapped in bubble wrap, secured and high up on your back distributes the weight more evenly and prevents them from jumbling around and having a corner poke you, or having them slap against your lower back and wears you out less quickly.
  • Sunscreen – If your event is during the daytime this should be a no-brainer.
  • Gloves – Optional, but highly recommended so you don’t get torn up hands (and before anyone with a “tough guy” attitude comes in here, it’s not cool to get broken glass shoved into your hand.)
  • LOTS OF WATER – Bring a huge water bladder, and additional sources of liquid refreshment. During one of my rucks, a team member’s water bladder cap broke and they lost all their water and another ran out from drinking it all up too quickly – lucky for both of them I brought four bottles and was more than happy to share.
  • Carabiner – This will come in handy if some part of your ruck breaks, which is a high possibility. If doing the Heavy or Selection, a carabiner rated for holding your weight is required.
  • A Properly Fitted Ruck – It’s tempting to get a huge Ruck or to get a very small one, however I highly suggest you try multiples to find the perfect one for you. Too big and it will be a burden (I used one too large and suffered by getting hit in the chin multiple times doing crab-walks with it on backwards), too small and it wont fit everything required. You’ll also need to experiment with the straps to make sure it won’t wear on your lower back and will cause minimal shoulder pain.
  • Reflective Tape - This is required to be on your ruck and/or on your person at all times. This was previously suggested, however is now absolutely required after a Rucker lost his life during a nighttime event. Safety is not a joke.
  • Headlamp & batteries – Required for nighttime events and just flat out handy.
  • Pre-packaged snacks – I specify pre-packaged for ease of access and storage, however a friend of mine took Ziplock bag filled with 2 lbs of bacon she cooked and was more than happy with it. In each event, you’ll have opportunities to sneak in a bite to eat if necessary and considering how active you will be you will want to. I am personally a big fan of Clif energy & protein bars, but bring whatever you enjoy and will be easy to eat. Candy bars are not uncommon.
  • Cash, ID (in a plastic bag and/or cards) – You’ll need cab fare in case you decide to bail or if you get booted, but also if your cadre is nice and allows you a break to buy extra water/snacks this will come in handy (also: you can buy a meal with your comrades afterward.)
  • Comfortable Shoes, Socks, and Extra Socks – For the Light and Challenge you can get away with wearing sports shoes, however it is highly suggested (and required for the Heavy and Selection) you purchase a comfortable pair of boots with ankle support. Thick socks to help prevent wear on your feet are also important – arguments have broken out over the best pair of socks for GoRucks, so I’ll leave that up to you.
  • A Friend – Everything’s better with a friend isn’t it? While you will get close to your team mates and encourage each other to push forward, having at least one person you know will be an added source of camaraderie and encouragement.
Road to Epic GoRuck - Kissing the Ohio River

You have to be prepared for whatever is thrown at you. Including doing push ups in a polluted river full of broken glass and metal.

Training

GoRucks will require a lot of low, steady-state endurance, strength, strength endurance, and possibly periods of sprinting or brief running. You’ll have to build a plan you find sustainable and enjoyable, however I have these few suggestions:

2x per week: Strength Training – I suggest picking or building a weightlifting routine that focuses on increasing overall strength.
2x per week: Cardio – Running is your best bet here, building up to a 5k is more than enough for a Light and Challenge. Because GoRuck’s are varied, vary your workouts too and do HIIT sprints and hill sprints, too. Alternatively, you can also do lightly-weighted exercises for intensity/time (example: front squats with dumbbells or a lightly weighted barbell for 20 reps for 5 sets, or for a set time.)
1x per week: Practice ruck with pack-weighted exercises – Set a pack weight, distance to walk and exercises to do during the walk and increase all variables as able to. For example, you could do a 5 mile walk with a backback weighted to 10lbs hitting up the park on your way. While at the park practice army crawls, bear crawls, crab walks, push-ups and squats, hill sprints, and planks. After you’re done, continue your walk until you get back to your starting point. Other good ideas: sandbag carrys, farmer’s walks, wood chops/sledge hammers, sled pulls, box jumps, and burpees.

How long you’ll need to train beforehand will depend on your current physical state and how badly you want to rock the ruck. If you just want to pass the Light and are average health-wise, a 6 week training plan should be more than enough. If you want to thrive, I’d suggest a bit longer.

Just remember to start small and build up as your body allows, and value your rest days.

There are no requirements for each event, save for the Selection, and no way to predict exactly what you’ll need to be able to do, so this plan is just to give you a general idea of things to think about when building your own training plan.

The pre-requisites for the Selection are (and you will be tested on them during the event, if you fail at any one of them you will be dismissed):
– 2 minutes to complete a minimum of 55 push-ups sans-ruck
– 2 minutes to complete a minimum of 65 sit-ups sans-ruck
– 5 mile run within 40 minutes sans-ruck
– 12 mile run with ruck within 3 hours and 30 minutes. Ruck must weigh 45lbs at all times, not including water and food.

Why you Should do a GoRuck

At the beginning of my first ruck I was all-smiles and eager to take on whatever challenges thrown my way. By the middle, I was repeating affirmations and encouraging “Don’t give up! You’ve got this!” statements in my head and trying to ignore the “Why did you sign up for this?! This is horrible!”, and by the end I was banged up and tired. However, I gained an overwhelming sense of accomplishment and perspective. Possibly AIDS too – the Ohio river is polluted and full of litter folks, and doing burpees in it is not exactly advisable.

I’m sure by this point many of you reading this are thinking “Why the hell would I put myself through that kind of misery? Why would you want to ache, carry telephone poles around town, torture yourself in a dirty river, and drag your face through dog poo?! And you PAID FOR IT!”

Well, because it’s fun. Because the satisfaction and sense of accomplishment from the experience cannot be described. As you do more rucks, even repeating levels, the mental devils still come back and you will still have to push yourself. No matter what you will get scraped, bruised and exhausted.

But it is worth it.

One could also argue why you’d do an OCR, marathon, or triathlon, and the reasons are really simple: they are fun, incredible experiences that push you to your mental and physical limits. They are excellent ways to stay healthy and fit doing a challenging activity you enjoy.

Road to Epic GoRuck - Group Picture

Being finished is a relief but you’ll also find yourself wanting more – the endorphin high and immense feelings of accomplishment are addicting.

Are you up for the challenge?

Get out there and do a GoRuck! If you’ve already done one, what did you think of it? Share your experience and training ideas in the comments below!