Good workout plan to become great at rucking?

2021-02-06T20:12:26-05:00

Good workout plan to become great at rucking without hurting yourself?

Response by SSG Private RallyPoint Member made Feb 6 at 2021 8:15 PM

2021-02-06T20:15:19-05:00

What are you training for? Or just in general?

Response by SSG Private RallyPoint Member made Feb 6 at 2021 8:15 PM

2021-02-06T20:15:27-05:00

Check out SOFlete. They have a bunch of selection prep programs and distance rucking programs. Key to better rucking, isn’t more rucking surprisingly.
https://youtu.be/1VfZtVvdm1g

https://youtu.be/NPnJPbDk6DE

Rucking More Doesn't Mean Rucking Better | Get Selected | SOFLETE

There's always room for improvement. Just because you are constantly out there with a rucksack on your back doesn't mean you are getting better. In fact, it ...

Response by CPT Aaron Kletzing made Feb 6 at 2021 8:15 PM

2021-02-06T20:15:30-05:00

CPT Private RallyPoint Member should have some great tips

Response by MSG Private RallyPoint Member made Feb 6 at 2021 9:44 PM

2021-02-06T21:44:02-05:00

It's called TUR- Time Under Ruck. Just put your heater on and get out there and walk. The more rucking you do the better you get.

Response by SSG Private RallyPoint Member made Feb 6 at 2021 10:34 PM

2021-02-06T22:34:37-05:00

Start off slow, go for a 1-2 mile hike and practice just staying at a 15 min/mile pace. After that you can introduce weight, start low with 10-15 lbs then 20-30, then 35. Once you can sustain that pace for 3 miles then you can start pushing your milage up. You should only be rucking 1-2 times a week making sure to rest at least a day after. Warm up prior to each workout, hip stability drill is a must. Throw a podcast on or some music and just go at it. Be sure to pick varying terrain, keep your running/jogging with a ruck on to a minimum. Have a good pair of boots and arch support. Be sure to stretch after and before going to bed. Check out the SOF recruiting website and they have a good workout plan posted that helps ease you into rucking with gradual increases.

Response by CPT Private RallyPoint Member made Feb 6 at 2021 11:20 PM

2021-02-06T23:20:11-05:00

I do believe that being comfortable with a ruck is a big factor. Rucking shouldn't be something you only train for once but something that you should incorporate into your fitness regime. But working on other components such as leg strength will really help you out. If you don't want to get too crazy with a workout plan I would recommend progressively spending more and more time on a stair stepper. You should be doing it moderately difficult to where you are breathing hard. You will be surprised how much progress you will make with your rucking and running.

Response by SSgt Private RallyPoint Member made Feb 6 at 2021 11:56 PM

2021-02-06T23:56:44-05:00

My advice is practice, but don't move faster than you can be light on your feet. The moment your feet start slapping the ground, slow down. Once you recover enough to control your gait again, pick the pace back up.

Response by SPC Private RallyPoint Member made Feb 7 at 2021 10:06 AM

2021-02-07T10:06:17-05:00

Great workout plan to be great at rucking......

Try rucking. I've heard it helps. Hahahahaha. My bad. I couldnt help it.

In all seriousness: squats, sprints, long runs, and leg presses all help. But the biggest thing is to actually ruck. You gotta get accustomed to the target weight at speed, and you gotta tear your feet up. Both of those things are imperative to getting really good at rucking and being able to do it well and often.

Response by SFC Private RallyPoint Member made Feb 7 at 2021 10:08 AM

2021-02-07T10:08:10-05:00

I always advise that people use the 10% rule in regards to running and rucking. Find your current baseline and every week do not increase your milage or ruck weight by more than 10%. This will allow your body to properly adjust and avoid injury.

Response by Maj John Bell made Feb 7 at 2021 4:38 PM

2021-02-07T16:38:58-05:00

Going through six month of work-ups for a MEU deployment, our Company CO mandated that all platoons would do the following conditioning in addition to regular training [Marines called it a forced march in my day, plus all marches were done as units, not individuals.]
Weeks 1-8
Monday: 3 mile run and some sort of high activity grab ass PT (Basketball, soccer, etc.)
Tuesday: Minimum 8 mile forced march under full TO&E pack to the field
Wednesday: Minimum 8 mile forced march under full TO&E pack
Thursday: Minimum 12 mile forced march under full TO&E return from the field
Friday: 3 mile run and some sort of high activity grab ass PT (Basket ball, soccer, etc.)
Saturday: Remedial 8 mile forced march under full pack for all Marines that failed to score 1st class on the PFT and/or fell out/missed of any of the week's forced marches

Weeks 9-13
Monday: 3 mile run and 5 mile forced march under 782 gear [combat belt and light ALICE pack]
Tuesday: Minimum 10 mile forced march under full TO&E pack to the field
Wednesday: Minimum 10 mile forced march under full TO&E pack
Thursday: Minimum 15 mile forced march under full TO&E return from the field
Friday: 3 mile run and some sort of high activity grab ass PT (Basket ball, soccer, etc.)
Saturday: Remedial 10 mile forced march under full pack for all Marines that failed to score 1st class on the PFT and/or fell out/missed of any of the week's forced marches

Weeks 14-17
Monday: 3 mile run and 8 mile forced march under 782 gear [combat belt and light ALICE pack]
Tuesday: Minimum 12 mile forced march under full TO&E pack to the field
Wednesday: Minimum 12 mile forced march under full TO&E pack
Thursday: Minimum 18 mile forced march under full TO&E return from the field
Friday: 3 mile run and some sort of high activity grab ass PT (Basket ball, soccer, etc.)
Saturday: Remedial 12 mile forced march under full pack for all Marines that failed to score 1st class on the PFT and/or fell out/missed of any of the week's forced marches

Weeks 18-21
Monday: 3 mile run and 10 mile forced march under 782 gear [combat belt and light ALICE pack]
Tuesday: Minimum 15 mile forced march under full TO&E pack to the field
Wednesday: Minimum 15 mile forced march under full TO&E pack
Thursday: Minimum 20 mile forced march under full TO&E return from the field
Friday: 3 mile run and some sort of high activity grab ass PT (Basket ball, soccer, etc.)
Saturday: Remedial 12 mile forced march under full pack for all Marines that failed to score 1st class on the PFT and/or fell out/missed of any of the week's forced marches

Weeks 22-26
Monday: 3 mile run and 10 mile forced march under 782 gear [combat belt and light ALICE pack]
Tuesday: Minimum 15 mile forced march under full TO&E pack to the field
Wednesday: Minimum 15 mile forced march under full TO&E pack
Thursday: Minimum 25 mile forced march under full TO&E return from the field
Friday: 3 mile run and some sort of high activity grab ass PT (Basket ball, soccer, etc.)
Saturday: Remedial 15 mile forced march under full pack for all Marines that failed to score 1st class on the PFT and/or fell out/missed of any of the week's forced marches

Response by Sgt Dale Briggs made Feb 8 at 2021 3:07 PM

2021-02-08T15:07:03-05:00

I hated it, but there’s nothing to simulate. You want to be more comfortable rucking mindless miles, ruck mindless hours on your own time. No amount of cardio simulates that ruck starting to slide down your back and walking bent over to survive. Running is nice strength training is nice, but a heavy ruck, with all the stuff, helmets, weapons just sucks. Get used to it sucking and do it more. We had those old heavy steel pots on our head might have well tied a 10 lb weight to your head, those old ALICE packs were designed by our enemies to hinder us. Mind over matter, but damn it’s neither easy or fun.

Response by CW2 Private RallyPoint Member made Feb 10 at 2021 3:52 PM

2021-02-10T15:52:01-05:00

https://www.rallypoint.com/answers/what-do-you-need-to-know-about-preparing-for-an-arsof-assessment-and-selection-a-s-and-or-joining-one-of-these-cmfs
Don't use some weird civilian or random companies "plan". Use what gets people Selected.

What do you need to know about preparing for an ARSOF Assessment and Selection (A&S) and/or...

Ask those who have been and gotten selected how to prep for A&S. Whether physically, mentally, academically, ask your questions here and provided the answer is able to be discussed, you can receive the information to not give you an advantage, but to help you prepare yourself. Those selected: please post what got you prepared and what you are glad you did beforehand. Those interested in ARSOF: ask away. If I don't have an answer I will ask...

Response by CSM William Everroad made Jul 29 at 2021 9:44 AM

2021-07-29T09:44:39-04:00

Assuming you are currently maxing the ACFT/APFT:

PRT is a great place to start, especially STC. The idea is to continue to increase your core and lower body strength.

Ruck fitting matters just as much. Find an acceptable ruck that sits well and is adjustable on the fly. You want to carry the weight in your hips, not your shoulders. The stuff in the ruck needs to be stable and placed with the heavy stuff low and dispersed.

So does boot selection. The lighter the better, but they need to be well cushioned or your knees will fail before you are 40. If you find a pair you like, buy a few pairs and rotate them.

Nutrition, take care of your bones. The skeletal system and ligament health is often overlooked. I had a Soldier graduate sapper school, but broke almost every bone in both his feet. Found out he was calcium deficient.