Demanding, 6-week training program specifically designed to prepare athletes for the GORUCK Heavy. This program designed to be completed directly before your GORUCK Heavy. You’ll start training the Saturday exactly 6-weeks before the Saturday of your event.
The program also includes specific training for the the Goruck Heavy Physical Fitness Test:
– 2 minutes max reps push-ups.
– 2 minutes max reps sit-ups.
– 12-Mile Ruck Run: maximum time allotted is 3 hours 30 minutes.
This plan will take commitment to complete. Training schedule and times:
Sunday: Total Rest
Saturday : 4-6 hours (Mini events)
Monday/Wednesday: up to 4 hours. This depends largely on your ruck time.
Tuesday: less than 60 minutes.
Thursday: 3 – 4.5 hours
Friday: Total Rest
Training Program Goals
1. Build Rucking Performance/Endurance – The best way to improving rucking performance is to ruck. During this program you’ll ruck 4 days/week, and at the top of the cycle, will ruck 18 miles in one session, and 58 miles in a week.
2. Build Stamina and Strength Endurance – We’ll build your work capacity through Sandbag Get-ups, long weekend events and stamina sessions aimed at improving recovery and preparing the body for the long event.
3. Build Overall Strength – We focus on hips and legs, but maintain upper body as well.
4. Build Core Strength – Rucking under load and the long events will especially stress your midsection. Every session will challenge your midsection. You’ll come to love/hate sandbag getups and other core exercises.
5. Build Mental Fitness – Saturday training sessions are long, hard grinders which combine distance rucking with multi-modal, work capacity events. Your Saturday training will most closely resemble what you’ll face at the GORUCK Challenge and build/test both your physical and mental fitness.
Questions? Email firstname.lastname@example.org
Wanted to take a quick second to send a thank you your way for your advice and programming that allowed me to accomplish a major goal of mine. I completed the GORUCK HTL a few weeks back and I owe a lot of credit to you for helping me to prepare physically and mentally to take on this challenge. Your programming enabled me to succeed during the PT test and continue through the physical aspects of the three events. Across the board your programming made me feel strong throughout and also, I feel, made me more injury resistant. Additionally, I think the nature of your training made me stronger mentally and allowed me to push through some of the darker times when I was tired, sore, and being asked to shoulder weight once again. I would argue that your program not only allowed me to succeed in this, but it also made me a better and stronger team member and it is my hope that my level of preparedness helped me to be someone that enabled others to push beyond their perceived limits. I say all that to say thank you for helping me to achieve this goal of mine and for helping me to be a stronger more capable team member able to contribute to the teams success.
I just completed the 24-hour GORUCK Heavy event in Pittsburgh PA this past weekend. Myself along with 4 other friends used your 6-week GORUCK Heavy training plan (the first version with the long ruck on Wed and the long events on the weekends). We even did the overnight sessions @ 10 & 12 hours. Everyone that trained using your plan finished the Heavy! (30 total started the event, and 22 finished). The Cadre for the this event also uses your MA Plans and actually talked about Rob Shaul several times and carried a 10# “freedom sledge” for the whole after telling us about how he does the ruck workouts with the sledge as stated in you plans. Also, at one point about 1/2 through the event, he made us do Sand bag get-ups! So glad we used MA to train up for this! Thanks for the great programming – we are big fans and plan to keep using it! –G
Obj: 4 Hour Event
Squats w/ Ruck Sack held by straps to your chest
Weighted Sit-ups w/ Ruck Sack against chest
Burpees - no ruck
So, the first three rounds look like this:
15x Squats w/ Ruck Sack held by straps to your chest
15x Weighted Sit-ups w/ Ruck Sack against chest
14x Squats w/ Ruck Sack held by straps to your chest
14x Weighted Sit-ups w/ Ruck Sack against chest
13x Squats w/ Ruck Sack held by straps to your chest
13x Weighted Sit-ups w/ Ruck Sack against chest
(2) Ruck 4 miles in 1 hour
(3) 6 Rounds for time
5x Overhead Squats w/ Ruck
5x Push-ups - no ruck
(4) Ruck 4 miles in 1 hour
(5) 3 Rounds, every 90 sec.
10x Walking Lunges w/ Ruck
20x Mountain Climbers
(5) Ruck 4 miles in 1 hour
(6) 30x Sandbag Get-ups for time
Obj: GRHPFT Work
(Use Session 11 results)
2x 4-Square Drill
(1) 5 Rounds, every 60 sec.
30% of max reps Push-ups, then immediately...
Max reps Push-ups in 60 sec.
(2) 5 Rounds, every 60 sec.
30% of max reps Sit-ups
Max reps Sit-ups in 60 sec.
(3) 2 Rounds
Ruck 3-Mile at Interval Pace based on SESSION 11 finish time.
Rest 5 min. between intervals
Load: 35# + food and water
(1) 5 Rounds
3x Kneeling Sandbag Halfmoons - 40/60#
6x Ankle to Bar
12x Poor Man’s Leg Curl
30/30 Elevated Side Bridge
(2) 2 Rounds
30 sec Jane Fonda
45x Shoulder Hand Jobs - unloaded
(3) 3 Rounds
Hip Flexor + Pigeon + Instep Stretch
Foam Roll Back/Quads
5x Shoulder Jackknives
(1) Ruck 18 miles in 4:30 min.
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.