This ruck training plan is to improve your ability to carry a heavy bag on your back for longer distances and at a faster pace. Not rucking as a workout but a workout program to get better at rucking. With a priority of ensuring that you don’t feel completely trashed and worn down by the end of ruck or backpacking trip and are good to go the next day.

With this in mind this fitness plan is going to focus on the primary ways you can increase your fitness for rucking. Therefore, the majority of this plan will be centered around five core fitness modalities to make you physically robust:

·       Aerobic Endurance

·       Core Strength for stabilizing your body with a bag on your back (not abs, actual core strength)

·       Muscular Endurance specifically in your legs

·       Durability around joints primarily your knees

·       Posterior Chain Strength

We will also give you non fitness specific tools to help you increase your rucking ability such as foot care, equipment advice, and basic performance nutrition advice.

Our ruck program should be considered as an intermediate program. It is a perfect 12 mile ruck training plan for soldiers, or those looking to train for a backpacking trip. Ideally this program is for people with a baseline fitness already. The program is very scalable however and you can increase or decrease time/duration as necessary. The important part is the format of the training to illicit adaptions to increase your capabilities.