GORUCK Light Training Plan

*GARAGE EDITION*

A GORUCK Light is not an event to be taken lightly. This is not a Star Course, not an obstacle course, not a marathon, not a CrossFit competition, not a weightlifting meet. Therefore you should not be training for a GORUCK Light in the same way you would one of those other events. You require attributes in which those other disciplines do not prioritize. More strength to move weight and more stability to carry objects. More muscular endurance to continue to work and more stamina and recovery proficiency to stay in the fight. By making you better, we are making the work easier. When the work is easier for your mind and body, you perform at a higher level for longer. Participants that lack any of these attributes will be exposed sooner rather than later. When that happens, you will have two options — to stay and become a burden to your comrades or to save them the pain and misery and quit. When the event starts, it's already too late, this is the time to prepare your mind and body the right way. Be someone's savior on your next event, not their burden.

Schedule

This entire training plan is designed around a 3 training session per week split. Our Mobility and Stability training plans will be available for rest days. Recovery workouts will be posted on the training group for your rest days if you need additional sessions.

This 8 week training plan includes:

Phase 1: Strength, Stability, and Foundational Endurance phase

  • 4 Weeks

  • 3 training sessions per week to train the body to reduce accumulated stress over time and maintain output over continuous activity

  • 1 rucking session that ranges in weight, time, distance and format. Interval rucks and distance rucks (3 miles max) in phase 1

  • 2 SST (sport specific training) sessions that will increase in intensity over 4 weeks and lay a foundation of physical preparedness

 

Phase 2: SST (sport specific training), Muscular Endurance, Aerobic Capacity

  •  4 Weeks

  • 3 training sessions per week to train the body to reduce accumulated stress over time and maintain output over continuous activity

  • 1 rucking session that ranges in time and distance. Increasing distance rucks (5 miles max) in phase 2

  • 2 SST (sport specific training) sessions that will increase in intensity over 8 weeks and fine tune physical preparedness

Exercises

Building a training plan for a challenge is not easy. There are few disciplines out there at require so many variables be accounted for. We're not just rucking up and grinding our feet, knees and hips to dust. During this training plan you will be asked to do a wide array of movements at an even wider array of weights, durations, distances, combinations, and intensities. That being said, you should never attempt anything you're not confident you can handle. There is a modification for every movement and every piece of equipment.

 

Exercises you can expect include:

-Rucking  -Step ups -Lunges -Push ups (bodyweight and ruck) -Various sandbag exercises -Weight carries -Weight throws -Various core and back exercises  -Sandbag squats -Sandbag deadlifts 

Equipment

This training plan requires minimal equipment. Designed to be conducted anywhere, anytime. We recommend having the ability to fine tune your ruck and sandbags by having small 1 -2.5 pound weights (weight vest inserts work well) so you can adjust your working weight as needed. 

 

Equipment you can expect to handle during this training plan include:

-Ruck -Sandbag 1 mid weight (60/40#)  -Box  -Hanging scale  -Ruck weights

Support

When you join our team we bring you into our training group. This is your space to connect with our crew and your fellow teammates. This private training group is a place for you to submit training videos and lifts for critique. Attend live streams on various topics from GORUCK strategy, programming questions, equipment questions, nutrition strategy, and anything else fitness related. Using this group to communicate one-on-one with our team will give you an edge over the others training for similar events!

Total cost is $29/mo.

to take the next step!

CONTACT US

WRITE OR CALL US IF YOU HAVE MORE QUESTIONS
INFO@RUCKINGFIT.COM
214-484-9668
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