GORUCK Challenge Training Plan
$39.00
• 5-Week, 5x day/week Training Plan specifically for the GORUCK Challenge Event
• Rucking focus, but also trains strength, work capacity, durability and mental fitness
• Don’t use this plan for GORUCK Heavy or Selection events – we have specific plans for these
• Requires full weightroom for strength work, as well as a ruck and sandbag
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
- Description
- Required Equipment
- Sample Training
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Description
5-Week, progressive, sport-specific training plan designed to prepare participants for the GORUCK Challenge.
The main fitness demand of the GORUCK Challenge is rucking, 20-25 miles with load. Additional fitness demands include lifting an carrying heavy, odd objects, extended calisthenics, and overall fitness/endurance for a 12-14 hour event.
Ideally, you will train Saturday, take Sunday off, train Monday through Thursday, and take Friday off.
TRAINING PROGRAM GOALS
– Build Rucking Performance/Endurance – The best way to improving rucking performance is to ruck. During this program you’ll ruck 3 days/week, and at the top of the cycle, will ruck 16 miles in one session, and 30 miles in a week.
– Build Work Capacity – GORUCK Challenges are more than long rucks. You’ll be tasked with multiple team events which will test your overall work capacity. This program includes multi-modal and odd-object work capacity events to prepare you.
– Build Overall Strength – You’ll move some iron in the weightroom as part of this program. The focus is on your leg/hip/core and upper body strength. Strong athletes perform better and are more durable.
– Build Core Strength – Rucking under load and the team events will especially stress your midsection. This program hammers core strength 5 days a week. You’ll come to love/hate sandbag getups and other core exercises.
– 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
- Fully equipped weightroom. The gym-based parts of this program require access to and the equipment in any commercial gym.- Sandbag. Men will need a 60-pound sandbag, Women will need a 40-pound sandbag.
- Ruck or Back Pack. Ideally you’ll use the same Ruck to train with that you’ll use during the GORUCK Challenge. You will also need to load it with the same weight you’ll carry during the challenge.
- Pedometer/GPS - You’re going to be rucking a lot during this program, and will need to know distance and pace. Unless you drive or bike the route ahead of time, a Pedometer or simple GPS unit will help you greatly and allow you to vary your rucking courses during the training program.