Foundations and Maintenance
There will come a time when you don't have an event on the calendar, or your event is too far out to start your training program. Or after your big event you take a few weeks off, but are finally ready to come back and get your body ready to start the next training plan. That's where this training plan comes in. Designed to test you week 1 and retest week 10 to quantify your progress. Built in progression for broad general physical preparedness, this plan will keep you in a continuous state of readiness.
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 10 week training plan includes:
Week 1: Test week
1 Ruck test (two options for distance based on current fitness level)
1 Running test (two options for distance based on current fitness level)
2 SST (sport specific training) tests to gauge general overall physical preparedness
3 training sessions per week
1 endurance ruck, run, or muscular stamina session to train the body to reduce accumulated stress over time and maintain output over continuous activity
2 SST (sport specific training) sessions that will increase in intensity over 8 weeks and vastly improve overall general physical preparedness
Week 10: Retest week
1 Ruck retest (two options for distance based on current fitness level)
1 Running retest (two options for distance based on current fitness level)
2 SST (sport specific training) retests to gauge general overall physical preparedness
Building a training plan for a challenge is not easy. There are few disciplines out there that 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, so when in doubt, reach out and let us provide guidance!
Exercises you can expect include:
-Rucking -Running -Ruck running -Step ups -Lunges -Push ups (bodyweight and ruck) -Various sandbag exercises -Weight carrys -Weight throw
-Various core and back exercises -Sandbag squats -Sandbag deadlifts
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
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!