GORUCK Heavy Training Plan
$59.00
- 6 weeks, 5 days/week
- Focus on rucking, endurance, stamina, overall strength, core strength
- Includes “mini-events” to prepare you for demand of GORUCK Heavy
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
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 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.
WEEKLY SCHEDULE
- 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
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.
REQUIRED EQUIPMENT
- Sandbag. Men will need a 60-pound sandbag, Women will need a 40-pound sandbag
- Ruck Pack. Ideally you’ll use the same Ruck to train with that you’ll use during the GoRuck Heavy. You will also need to load it with the same weight, food, and water you’ll carry during the Heavy, so 35# not counting food and water.
- Stopwatch with interval timer
- PVC Pipe or Broom Handle
- Foam Roller
- Wrist GPS (optional) – easy to measure distance and pace
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see one entire week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Sandbag. Men will need a 60-pound sandbag, Women will need a 40-pound sandbag
- Ruck Pack. Ideally you’ll use the same Ruck to train with that you’ll use during the GoRuck Heavy. You will also need to load it with the same weight, food, and water you’ll carry during the Heavy, so 35# not counting food and water.
- Stopwatch with interval timer
- PVC Pipe or Broom Handle
- Foam Roller
- Wrist GPS (optional) - easy to measure distance and pace
Sample Training
SESSION 6
Obj: 4 Hour Event
(1)15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
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
15x Burpees
then immediately...
14x Squats w/ Ruck Sack held by straps to your chest
14x Weighted Sit-ups w/ Ruck Sack against chest
14x Burpees
then immediately...
13x Squats w/ Ruck Sack held by straps to your chest
13x Weighted Sit-ups w/ Ruck Sack against chest
13x Burpees...
(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
***************************
SESSION 12
Obj: GRHPFT Work
(Use Session 11 results)
Warm up:
3 Rounds
2x 4-Square Drill
8x Push-Ups
10x Sit-Ups
200m Run
Instep Stretch
Training:
(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
then ...
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
***************************
SESSION 18
Obj: Core/Durability
(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
*******************************
SESSION 25
Obj: Ruck
(1) Ruck 18 miles in 4:30 min.
Testimonials
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
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