GORUCK Team Assessment

Training Plan (26 and 16 week)

GORUCK Selection or Team Assessment are not events 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 GORUCK Selection or Team Assessment 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 — stay and suffer until Cadre performance drops you, or to save everyone the time and quit. When the event starts, it's already too late, this is the time to prepare your mind and body the right way. 

On my way to finishing GORUCK Selection 021, I took notice of my fellow candidates. A few things became clear. First, the majority of performance failures came on the PT test. They spent too much time rucking and not enough time focusing on the first hurdle. Second, the ones that did pass the PT test trained to only pass the PT test, and not for what happens after. During the first night it was clear not many were prepared for that level of muscular endurance and recovery efficiency. I remember looking around and asking myself "why is everyone else breathing so hard?". Ask any true endurance athlete, the name of the game is rate of perceived exertion. My training revolved around one core philosophy, not "how am I going to pass selection?" but "when I pass selection, how can I make my average heart rate lower than everyone else". This training plan doesn't teach you how to suffer, it prepares you to feel the suffering less, and most importantly, affect your mind and body less.


Training Plan Overview

There are certain things you need to be prepared for. They need to be addressed and accounted for EQUALLY, because failing any one of them will get you a performance based drop.

PT Test:

  • The majority of candidates are dropped because of a performance failure during the PT test portion. This program addresses that with training, strategy, and coaching and form assessment via video submission and one-on-one coaching during the training cycles.


12 Mile Ruck March:

  • This program is not about preparing you to finish the 12 miles. It's about finishing it with the lowest amount of accumulated stress possible. With the proper strategy and training, you will finish this portion of the challenge and be ready for what comes after.


Welcome Party:

  • During the Welcome Party (more like goodbye party) is where the majority of the voluntary quitting happens. This is because more candidates are not prepared for the level of intensity. It's not that they are all quitters, but when your body simply can not perform, you have no choice. This program is geared towards not surviving the Welcome Party, but being a winner, and all the benefits that come with it.



  • Every other rucking program and PT test prep program does not address this monster. That's why you see candidates crumbling and quitting from 12-24 hours. It pays to be a winner during these iterations. That is exactly what you should be striving towards. Win, rest, recover, repeat. Cadre doesn't bother with the lead sled dog.


The Long Walk:

  • This is the most overtrained and improperly trained portion by candidates. Your goal is not to make it to the long walk, it is when you make it, your body has not been struggling like everyone else's. This program will get your body through the long walk, the rest is up to you.


All 3 phases of this 26 week training plan will be based around a 7 session training split. You will be able to perform more than one session in a day, some you may want to spread out, morning and afternoon. Some you may want to do back to back.


This 26 and 16 week training plan includes...

Phase 1: HYPERTROPHY and foundational endurance work (Only for the 26 week training plan)

  • 10 weeks

  • 7 training sessions per week

  • 3 lifting sessions focusing on hypertrophy

  • 1 strength session for full body strength, stability and capacity

  • 1 endurance session to start getting the body ready for increased volume in phase 2 and 3

  • 2 SST (sport specific training) sessions that will increase in intensity over 10 weeks and lay a foundation of physical preparedness


Phase 2: CAPACITY to lay a foundation of physical preparedness (26 and 16 week training plans)

  •  8 weeks

  • 7 training sessions per week

  • 1 lifting session focusing strength and muscular endurance

  • 2 strength sessions for full body strength, stability and capacity

  • 2 endurance sessions that build on phase 1 and progress in volume and intensity over the 8 weeks preparing you for phase 3

  • 2 SST (sport specific training) sessions that will increase in intensity over 8 weeks. Volume and duration increase from phase 1


Phase 3: SST (sport specific training) to build on the previous two phases and get your body ready to perform at its new potential (26 and 16 week training plans)

  •  8 weeks

  • 7 training sessions per week  

  • 2 strength sessions for and proficiency in carry, drag, lift, throws

  • 2 endurance sessions to maximize cardiovascular stamina, endurance, and recovery proficiency

  • 3 SST (sport specific training) sessions to peak muscular endurance and recovery as you go into deload week for your event


Building a training plan for Selection or Team Assessment 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 ever 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. Use the training group for help. 


Exercises you can expect include:

-Rucking -Running -Ruck running -Step ups -Lunges -Push ups (bodyweight and ruck) -Sit ups (bodyweight and weighted) -Bench press variations -Shoulder press variations -Barbell and dumbbell rowing variations -Various sandbag exercises -Weight carry -Weight throws -Various core and back exercises -Medicine ball exercises -Pull ups (assisted or weighted) -Squats -Deadlifts -Bear crawls -Sled drags -Kettlebell exercises


This training plan requires the following equipment. We recommend conducting training at a CrossFit gym or similar training center, and possibly finding new or used equipment for items your gym may not have. All members of Rucking Fit are brought into the training community which is a great resource to find ways to substitute certain equipment and economical ways to find great training tools.


Equipment you can expect to use include:

-Ruck -Sandbags: 1 heavy weight (90#/60#) and 1 mid weight (60#/40#) -Stones or Sandstones: 1 heavy weight (150#/100#) and 1 mid weight (100#/70#) -Sled and dragging strap -Farmer carry handles -Yoke -Mid weight dumbbells -Barbell -Weight plates -Box -Medicine ball -Slamball -Rower -Pull up bar


When you join our team we bring you into our Facebook training group. This is your space to connect with our crew and your fellow teammates. The private 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.

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