Diz
Regular Member
There really isn't a lot out there, that takes ruck marching and applies the principles from other sports/activities, so I will attempt to outline here how to fit ruck training into your work out sked.
First of all, to have a sustainable model, I break the work out year into 4 x 12 week sessions. This gives me roughly a week of rest between each session. Each 12 week session is also organized into roughly 3 x 4 week mini-sessions. The 1st 4 weeks are base training, just getting in the mileage or movements; the next 4 weeks are moderate exertion, building strength and stamina, and the last 4 weeks are where you go hard.
Then to break that down into a weekly sked. I will alternate 3-4 days running, with 3-4 days of strength training. Now the runs days will include a ruck, on a rotating sked. The runs are speed work days, interval/hill repeat days, and long run days. I will do at least one ruck run, on a rotating sked during the week, and then maybe another ruck march on the weekend, depending on which 4 week session I'm in. I try not to do more than 2 ruck workouts in any given week.
Each 12 week session builds on the last. So after a week of rest, I will try and end up at a slightly higher level at the end of each session. Until the last one, where the year is done, and then I'll fall back and start again the next year.
The idea is to start slow/easy and gradually build up through your 12 week session. So in this case, I start with maybe 15-20 lbs, and maybe 3 miles. This will be gradually increased to say 45lbs, and maybe 12 miles. Whatever your mission requires. This is opposed to just throwing on a full load out, and gutting out 10-12 miles until you get good at it. Sound familiar? Yeah that's how they used to do it. Probably still do.
There are plenty of good 12-week run programs on line. Find one that fits you needs/level, and just substitute ruck runs in there. For example, one week you wear a ruck on your speed work out day. Start with 400-800 intervals x 4-6, with 60 sec rest intervals in between. Of course this stuff varies, but let's say you do 7:30 min/miles slick. You would then aim for 9:30 min/miles under ruck. The next week you run hill repeats. Say 12 repeats of long 1/4 mile, or short punchy hills, as desired. Next week it's long run day, so throw on the ruck and do a nice long run. Here again, if you can run 8:30 min/miles, aim for 10:30 min/miles.
A word about running under ruck. Some guys will tell you not to do it. And they're right. And wrong. I would not attempt to ruck run without at least one solid year of regular run training. It takes time to harden all the connective tissue and so forth so you don't get injured. So yeah build a solid base first, before attempting something like this. And once you reach your target load out weight, be very conservative, as in slow way the fuck down, and do 90% at a fast march, not running. I would say a practical limit for running under ruck is about 35 lbs. Beyond that, without extensive time building a base, you risk injury. So at that point, substitute a brisk walking pace during those workouts.
Also finds a good running shoe with plenty of cushion to ruck run in. You will need this extra cushioning to avoid injury in the roughening stages. Slowly work in with your boots. Then do regular ruck marches on the weekends and watch how your performance climbs.
And another word about missed workouts. You will get sick/injured/havetodoothershit. So when you miss a workout, just let it go; don't adjust the sked, don't try and make it up. You will be just fine. If you miss more than a week (it happens) then return to base week stuff, but still end 12 week session and take a break, wherever you end up. This is important. If you skimp on recovery time, you will get injured/sick/or otherwise fucked up.
I have found that this approach, as in supplementing a regular work out program of running and lifting, with loaded workouts, is superior to a ruck-centric plan, that tends towards overloading and injury. By starting with one loaded work out per week, and progressing to two, in the 2d and 3d 4 week sessions, gives you the best bang for the buck. A steady diet of more than two rucks per week is a recipe for disaster.
First of all, to have a sustainable model, I break the work out year into 4 x 12 week sessions. This gives me roughly a week of rest between each session. Each 12 week session is also organized into roughly 3 x 4 week mini-sessions. The 1st 4 weeks are base training, just getting in the mileage or movements; the next 4 weeks are moderate exertion, building strength and stamina, and the last 4 weeks are where you go hard.
Then to break that down into a weekly sked. I will alternate 3-4 days running, with 3-4 days of strength training. Now the runs days will include a ruck, on a rotating sked. The runs are speed work days, interval/hill repeat days, and long run days. I will do at least one ruck run, on a rotating sked during the week, and then maybe another ruck march on the weekend, depending on which 4 week session I'm in. I try not to do more than 2 ruck workouts in any given week.
Each 12 week session builds on the last. So after a week of rest, I will try and end up at a slightly higher level at the end of each session. Until the last one, where the year is done, and then I'll fall back and start again the next year.
The idea is to start slow/easy and gradually build up through your 12 week session. So in this case, I start with maybe 15-20 lbs, and maybe 3 miles. This will be gradually increased to say 45lbs, and maybe 12 miles. Whatever your mission requires. This is opposed to just throwing on a full load out, and gutting out 10-12 miles until you get good at it. Sound familiar? Yeah that's how they used to do it. Probably still do.
There are plenty of good 12-week run programs on line. Find one that fits you needs/level, and just substitute ruck runs in there. For example, one week you wear a ruck on your speed work out day. Start with 400-800 intervals x 4-6, with 60 sec rest intervals in between. Of course this stuff varies, but let's say you do 7:30 min/miles slick. You would then aim for 9:30 min/miles under ruck. The next week you run hill repeats. Say 12 repeats of long 1/4 mile, or short punchy hills, as desired. Next week it's long run day, so throw on the ruck and do a nice long run. Here again, if you can run 8:30 min/miles, aim for 10:30 min/miles.
A word about running under ruck. Some guys will tell you not to do it. And they're right. And wrong. I would not attempt to ruck run without at least one solid year of regular run training. It takes time to harden all the connective tissue and so forth so you don't get injured. So yeah build a solid base first, before attempting something like this. And once you reach your target load out weight, be very conservative, as in slow way the fuck down, and do 90% at a fast march, not running. I would say a practical limit for running under ruck is about 35 lbs. Beyond that, without extensive time building a base, you risk injury. So at that point, substitute a brisk walking pace during those workouts.
Also finds a good running shoe with plenty of cushion to ruck run in. You will need this extra cushioning to avoid injury in the roughening stages. Slowly work in with your boots. Then do regular ruck marches on the weekends and watch how your performance climbs.
And another word about missed workouts. You will get sick/injured/havetodoothershit. So when you miss a workout, just let it go; don't adjust the sked, don't try and make it up. You will be just fine. If you miss more than a week (it happens) then return to base week stuff, but still end 12 week session and take a break, wherever you end up. This is important. If you skimp on recovery time, you will get injured/sick/or otherwise fucked up.
I have found that this approach, as in supplementing a regular work out program of running and lifting, with loaded workouts, is superior to a ruck-centric plan, that tends towards overloading and injury. By starting with one loaded work out per week, and progressing to two, in the 2d and 3d 4 week sessions, gives you the best bang for the buck. A steady diet of more than two rucks per week is a recipe for disaster.