Ruck training suggestions

[justinspicher]

I like how everyone trains heavy for a chance that they will have to actually do a pack out.

 

[jonnycoder]

I live in McCall and I ruck 2 miles around my neighborhood around 4 times a week with 45lb this winter. It’s flat, but it has still keeps me in shape. I also do high intensity Air Bike workouts in the summer. Honestly if you have good cardio from rucking and your legs are accustomed to some short steep hills, then you will benefit most from absolutely dialing in your boots. I made the mistake of rucking for 6 months in comfortable Brooks shoes then hunted in boots and it was terrible. I currently ruck in Altras and will hunt in them.

 

[throwdarts]

Imo training is personal to ensure you're healthy & stay away from injuries because they will crush your fitness goals quicker than anything. Personally, I don't like to heavy ruck to stay away from injuries. I enjoy HIIT swimming & cycling routines to increase endurance while sucking air a couple times a week. Also, I run/speed walk with a 20lb vest 10-15 miles a week to increase aerobic endurance & strength. My strength training comes from low weight high rep full body training a couple times a week. I try to do yoga for 15-20 minutes every morning so I can move freely. I try to do this year round, but as I get closer to fall I'll replace 50% of my run miles with my 5-7 day pack. This has served me well over the years & to stay injury free, atleast injuries from training. I also believe mentally strength is important to excersise which is pushing through uncomfortable things when you can stop the pain at any time. I get this through sucking air while swimming, cycling, cold plunging & contrast therapy

 

[mtnbound]

Hello all, flat lander here, planning on trying to take down an elk in ID this fall. Wondering if anyone could give any good suggestions for a training schedule that would help. I started about 2.5 months ago rucking with 30lbs in my pack for 3 miles 3 days a week. Just last week was the first sessions I had where my shins weren't on fire. Looking for input on when I should start incrementing weight vs distance and what size of increments would be best. Should I go straight into large elevation changes with the current weight or should I bump up weight first then add more elevation? Any suggestions/discussions are greatly appreciated.

Lots of methods for ruck training. Here is a screenshot of some of my Ruck Plan. I do ruck work year-round, so I typically program 1 Short and 1 Long in for a 3-week block, then switch things around to 1 Short, 1 Other Cardio, and some ME work for the next 3-week block, then switch again to a different combination.

I do have some heavy pack workouts to simulate a packout, or for some muscular endurance work, but the vast majority of my work is done with 15%-20% of body weight. IMO, ruck training is more about getting efficient while moving under load; it's not about just adding more and more weight.

Limit what you add to one thing at a time, e.g., add weight, or add incline, or add distance, don't add all at the same time.

Winter, which is typically all treadmill work and a variety of muscular endurance work. I have, on some occasions, done some snowshoeing or AT skiing, but I prefer to play with my snowmobile/snowbike instead. Once I can start getting into the mountains, I try to only do treadmill work for the midweek Short ruck sessions, but if you are a flatlander, an inclining treadmill is worth the money.

If you are not doing some type of strength training, do yourself a favor and start doing it in addition to your ruck/cardio training. If you want more info, let me know.