Rucking Improvement Training Plan

$39.00

  • 15 Weeks, 6 days per week
  • 5-week training blocks for short, moderate, and long distance rucks
  • Use as stand alone program, or concurrently with the daily training sessions (subscription), or a strength plan
  • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

Description

This 15-week training program is sport-specifically designed to improve short, moderate and long distance  (3–12 mile) rucking performance with a 45# rucking load.

This training program has 3 general objectives:

(1) Increase speed over ground
(2) Increase rucking-specific leg strength, core strength, and upper body strength
(3) Increase rucking aerobic base and efficiency for longer distance rucks

This training plan deploys ruck assessments (3, 6, and 12 miles) and uses assessment performance for the follow-on progressions. In this way the plan automatically “scales” to the incoming rucking fitness and speed of each individual athlete.

The plan is designed so athletes who have different ruck improvement needs can begin the plan in different places to address their specific deficiencies.

– Working on improving your 3-5 mile ruck time, and/or are new to rucking? Begin the plan on week 1.
– Working to improve a 6-mile ruck time and/or have some rucking experience but need lots of work? Start at week 6.
– Working to improve a 12 mile ruck time and/or are an experienced rucker wanting to be pushed? Start at week 11.

This is Version 2 of this plan, updated July 2017.

Here are the specific changes we made from V1:
•  Training plan increased from 4 to 15 weeks
•  We created different start points based on the individual athlete’s ruck assessment distance, ruck fitness/experience, and/or overall rucking goals.
•  Plan increased from 4 days/week to 6 days/week.
•  We Added rucking-transferable leg, mid-section and upper body strength work
•  Overall rucking volume is increased

Speed Over Ground Work
This 15-week training program is divided into three, 5-week blocks for the speed over ground rucking work.

• Weeks 1-5 deploy multiple 3-mile ruck assessments and 1-mile repeats based upon your assessment times
• Weeks 6-10 deploy 6-mile ruck assessments and 2-mile repeats based upon your assessment times
• Weeks 11-15 deploy 12-mile ruck assessments and 3-mile repeats based upon your assessment times

Aerobic Base/Longer Ruck
While the Speed Over Ground work in the plan is anchored in 5-week blocks, the longer ruck in the plan progress steadily throughout. Easy distance ruck volume increases throughout the plan and the pace is based upon your most recent speed over ground assessment.

You’ll ruck easy, long distance two times/week on back to back days (Friday and Saturday). These easy rucks start at 4 miles on week one and progress to 16 miles on week 15.

Total rucking volume in the plan begins at 14 miles total in Week 1 and finishes at 47 miles total on week 15.

Strength Work
This training plan includes focused, rucking-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells.

This program is designed to be completed as a stand alone program, but it can also be completed concurrently a strength-focused MTI or other strength training program by starting this plan on Week 6 and dropping the Tuesday and Thursday strength days from this training program.

Too complete this training plan concurrently with a strength-focused plan, either do 2-a-days (gym-based strength in the AM, rucking program in the PM) or by alternating training days (gym-based strength Monday, rucking program Tuesday, gym-based strength Wednesday, etc.)

WEEKLY SCHEDULE

  • Mon: Assessment or Speed over Ground Intervals
  • Tue: Strength Training
  • Wed: Speed over Ground Intervals
  • Thu: Strength Training
  • Fri: Easy Distance Ruck
  • Sat: Easy Distance Ruck

 

COMMON QUESTIONS

What is the Required Equipment?

  • Ruck and 45# Filler
  • Stop Watch
  • Pull Up Bar
  • Pair of Dumbbells (15# for women, 25# for men)
  • Foam Roller

How Long do the Sessions Last?
1-4 hours depending upon your rucking pace. Longest days will be the Friday and Saturday long, easy efforts.

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.

Required Equipment

- Stop Watch
- Pull Up Bar
- Ruck/Pack with 45# of filler
- Pair of Dumbbells (15# for women, 25# for men)
- Foam Roller

Sample Training

SESSION 1
Obj: Ruck Assessment


Warm Up:
4 Rounds
5x Push Ups
5x Walking Lunge
Run 100m
Instep Stretch


Training:
(1) Ruck 3 Miles for Time
Load: 45# Ruck


RECORD FINISH TIME


(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Frog Stretch


*****************

SESSION 2
Obj: Strength


Training:
(1) 10 Rounds
Mini Leg Blaster
5/10x Push Ups
2/4x Pull Ups


(2) 15 Minute Grind
5x Dumbbell Halfmoon @ 15/25#
5x Kneeling Slasher to Halo @ 15/25#
3x Turkish Get Up @ 15/25# (alternate hands each round)
10x Hinge Lift holding dumbbells @ 15/25# (mid-shin to full hip extension)


(3) Foam Roll Legs, Low Back


*******************

SESSION 3
Obj: Speed Over Ground Intervals


Warm Up:
4 Rounds
5x Push Ups
5x Walking Lunge
Run 100m
Instep Stretch


Training:
(1) 2 Rounds
Ruck 1-Mile at per mile interval time using your SESSION 1 3-Mile Ruck Assessment and the MTI Ruck Interval Calculator.
Rest 6 Minutes between efforts
Load: 45# Ruck


(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Frog Stretch


****************

SESSION 4
Obj: Strength


Training:


(1) 10 Rounds
Mini Leg Blaster
5/10x Push Ups
2/4x Pull Ups


(2) 15 Minute Grind
5x Dumbbell Crawl @ 15/25#
10x Standing Slasher to Halo @ 15/25#
5x Dumbbell Squat Thrust @ 15/25#
15/15 Standing Founder


(3) Foam Roll Legs, Low Back


*****************

SESSION 5
Obj: Easy Distance Ruck


Training:


(1) Ruck 4 miles @ “Easy Per Mile Pace” using your SESSION 1 3-Mile Ruck Assessment and the MTI Ruck Interval Calculator.
Load: 45# Ruck


(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Frog Stretch


*****************

SESSION 6
Obj: Easy Distance Ruck


Training:
(1) Ruck 5 miles @ “Easy Per Mile Pace” using your SESSION 1 3-Mile Ruck Assessment and the MTI Ruck Interval Calculator.
Load: 45# Ruck


(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Frog Stretch

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To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

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→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

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MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

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6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

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On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

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Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


 

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

Testimonials

"Just wanted to say thanks for what you guys do.  I completed 2 months of the 4 week Run and Ruck improvement plan (I was safe about it).  I did this to compete for slots in my unit for upcoming Ranger School.  I blew away everyone and I had to tell 'em about you guys.  Some had heard of it before, but now I guarantee they will look harder.  Keep the company alive and keep doing great things.  I am hooked on your programs.  I am buying the Ranger Prep packet now, I should go in Fall 2015.  I can't wait to tell you guys how it goes.  Thanks again."
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