Cover Photo: CPL Paul S.

Martinez, USMC Released

© Copyright Michael C. Prevost, 2017. All rights reserved.

Disclaimer: The advice and information contained in this document may not be
appropriate for all individuals. Therefore, the author, employees, company, affiliates, or
any other parties involved in the creation or promotion of our products are not responsible
for any injuries or health conditions that may result from advice, opinions, or information
provided. The information on this website and in the training program is the opinion of the
author and is not a replacement for medical advice. You should consult a physician before
starting any diet or exercise program. If you choose to follow the program without
consulting your physician, you are doing so at your own risk. We claim no responsibility
for any injuries you might sustain.
There is quite a bit of research published on the appropriate training for load bearing
marches (rucking). The first part of this E-book will summarize and interpret the research
findings. The second part will discuss how to apply the findings to a ruck training program.
Two sample programs are provided. The first program is more complete and is closer to
optimal. The “80% solution” program is a minimalist program for those with minimal time
to train. It is primarily a maintenance program, designed to maintain fitness. It is possible
to improve, and certainly possible to maintain performance on this minimalist program, but
it is not optimal. It will do the job if you have very little training time available.

The load carried by the average foot soldier in combat is very heavy. The table below is
from the NATO scientific technical report on load bearing marches:
The loads are not getting lighter. The same report provides the table below from
Afghanistan. Note that the loads are in kilograms:

Note: these loads are reported in kg, not lbs.

Foot soldiers should be trained to be able to carry, at a minimum, 40% of bodyweight

efficiently, and should be able to handle up to 75% of bodyweight for short periods of time.
This type of fitness is not likely to happen without significant planning. Left on their own
for program design, soldiers are not likely to build the type of fitness to accomplish this
task.

What factors lead to improved ruck performance according to the available research?

1. Height is an advantage. Taller soldiers take longer strides. They can also walk
faster before having to change to a jog or run.
 2. Strength is an advantage. This is perhaps the biggest factor, especially for heavy
loads. Upper body strength and lower body strength both are very important. For
the upper body, core stability/strength as well as shoulder strength are important.
For the lower body, hips are the most important, followed by strength around the
knee joint and ankle.
3. Aerobic fitness is an advantage, but not at the expense of strength. In this case, it
is absolute, rather than relative aerobic capacity that is important. Relative =
relative to bodyweight. Those who can produce the most power in non-load bearing
activities (i.e., rowing, cycling) would likely do well at rucking. Skinny, fast runners
are not likely to do well when loaded down with a ruck.
4. Body fat reduces performance.
5. Lean body mass improves performance (but reduces run performance). This is
different from running, where increasing lean body mass does not help
performance.
6. Unloaded running ability is not important. This might seem counter intuitive but
when you combine #s 2, 3 and 5 from above, this makes sense. However, most
research used relatively heavy loads to test the relationship of running with ruck
ability. It is likely that as loads get lighter (i.e., less than 20% of bodyweight),
running ability is much more relevant.

What type of training has the most impact? Dr. William Kraemer, one of the leading
researchers in the field of strength and conditioning, conducted a study looking at strength
training and aerobic training on performance of a 3.2 KM ruck with a 45 kg load. The
table below summarizes his findings.

Aerobic training alone was useless. Strength training alone provided some benefit. The
best results involved total body strength training and aerobic training, however, upper body
strength training accounted for the majority of the strength training affect, a conclusion
also reached by Knapik et. al in a review of the research literature. Keep in mind that
“core” strength is considered upper body. Also, note that the Kraemer study used a heavy
load and a short distance. It is important to emphasize that upper body strength cannot be
ignored in a good ruck training program.

The figure below shows the predicted relationship between load carried and the relative
contribution of strength and aerobic fitness to ruck performance. The percentage
contributions are notional and would vary from individual to individual. The important point
of the figure is that at heavier loads, strength matters more than aerobic fitness. Training
for heavier loads would place an emphasis on strength training and heavy rucks. At lighter
loads, aerobic fitness matters more than strength. Training for lighter loads would place
an emphasis on running and lighter, long duration rucks. Somewhere in the middle, they
are both very important. Where that “middle” occurs will vary depending on the training of
the individual. Any load above 15% of bodyweight is going to start to require additional
strength. By 30% of bodyweight, the strength requirement starts to become significant
and a dedicated strength training program is recommended, as well as ruck training.

Contribution of Strength and Aerobic

Fitness to Ruck Performance
Relative Contribution

Aerobic
Strength

0.05 0.25 0.45 0.65

Fraction of Bodyweight Carried

Now we know that strength training and running can improve ruck march ability and the
heavier the ruck, the more important is the strength portion of the program. What about
just training with a ruck? Other research showed that adding load bearing marches to a
strength and aerobic training program further improved performance. It is hard to beat
training specificity and ruck training is as specific as you can get to ruck performance. The
optimal frequency of load bearing march training has also been investigated. Twice per
month was better than once per month but 4 times per month was not significantly better
than twice. Keep in mind that this was within the context of a training program that
also included running and strength training. The minimum recommended frequency
of load bearing marches in a program, if accompanied by a suitable strength and aerobic
training program, is every two weeks. It is likely that if ruck training only is used (no running
or strength training) more frequent rucks would be beneficial (i.e., 3 X weekly).
What do we know about ruck training frequency and intensity for a ruck program? The
NATO report also discusses a study comparing weekly VS every two weeks and a program
focused on duration VS one focused on intensity. The figure below shows the results.

The best results were obtained by rucking weekly, and focusing on heavier loads, carried
as a series of intervals, over a shorter distance, rather than long duration, lighter loaded
rucks. It is important to note that the performance criteria involved relatively light loads
(17 KG) and a short distance (3.2 KM). What conclusions can we draw from this
research?

1. Training programs should consist of both strength and aerobic training.

2. Ruck training should be added at least 2 times per month, but once per week is
better.
3. Heavy, interval ruck training improves the ability to ruck heavy, and also the ability
to ruck lighter loads fast.
4. Improving performance over short distances with heavy loads is best trained with
an intensity program (heavy loading, short interval distances, i.e., 15 minute
intervals with short rests).
5. It is still unclear if heavy, interval ruck training is optimal for rucking moderate loads
over long distances. If combined with a run training program, this effect is likely.
6. Rucks should be progressively loaded (increase loading and distance over time).
7. Strength training should focus on the whole body, not just the lower body.
8. A mixture of long, lighter loaded rucks, as well as short, heavy loaded rucks is
probably best if training for all distances and loads is desired.
9. If a strength training and running program are also incorporated, rucking once per
week is enough. It is still unclear if there is additional benefit to rucking more often
in that context.
10. If a ruck only program is employed (no strength training or running), rucking several
times per week is likely to be better than once per week but the research literature
is unclear on this issue.
As a final note with regards to #9 above, we cannot throw out the principle of specificity
based on two studies. The safest conclusion we can draw from the NATO report is that
ruck training once per week is enough to significantly improve. Whether more significant
improvements would occur from rucking more often (i.e., 3 times per week) is unknown.
We do know that with strength training and endurance training, once per week is not
optimal so we might conclude the same with rucks. Also, the principle of specificity would
compel us to consider replacing most or all of our running with ruck training if rucks are
our objective, since unloaded run performance is not predictive of ruck ability. Hopefully
more research will be conducted in this area in the future. Until then, replacing some
running with additional rucks may be a good idea. If it is not logistically feasible, then a
run program, supplemented with one ruck per week will do the job as shown by the
research.

Ruck Speed
U.S. Army Field manual 21-18 states that an infantry company with gear can march on
unimproved roads at:

4 kilometers per hour (2.5 mph, 24 min mile)

32 kilometers in 24 hours
96 kilometers in 48 hours

These estimates minimize stragglers and ensure that most of the group will be combat
ready at the destination. Moving much faster will result in more stragglers and many
soldiers being too exhausted to effectively perform combat duties at destination.

Pandolf developed equations for predicting maximum sustained performance based on

load, bodyweight and terrain. For prolonged (>5 hours) marches, the average sustainable
rate of energy expenditure was 430 Calories per hour. This is for an average soldier (about
75 Kg) with average conditioning (VO2 max of 53 ml/kg/min, or a predicted 1.5 mile run
time of 10:15). Using that estimate, the figure below can be plotted. It estimates maximal
sustained speed with different loads on two different surfaces. Notice that the surface has
a larger impact than the load. Sand was one of the worst surface measured. Snow was
the most difficult. Pandolf used old (1960s) estimates for the average soldier size. The
reality is that the average soldier today is significantly heavier, and would probably exceed
both the Calories/hour and velocities reported below by approximately 10%. Bigger,
stronger and more fit soldiers will go faster but the Army Field Manual 21-18 estimates are
good numbers to work with for a group.
The tables below show the predicted maximum sustained speeds for a 75 kg male and 60
kg female. These are predictions for medium and long duration (2.5 - 6.5 hour) rucks. This
is on the most ideal surface, a black top road.

Note:
5.5 km/h = 3.4 mph, or 17:30 per mile
5.0 km/h = 3.1 mph, or 19:15 per mile
4.5 km/h = 2.8 mph, or 21:30 per mile
4.0 km/h = 2.5 mph, or 24:00 per mile
Pandolf also measured energy expenditure on two surfaces at different speeds and loads.
The data are in the figure below. Expenditures of 800-1000 Calories per hour would only
be sustainable for 5-10 minutes for most soldiers. The 600 Calorie/hr line might be
sustainable for 1-2 hours, while 300-400 is more reasonable for long duration rucks (>5
hours).

Finally, putting all of that information together, the table 3-14 can be constructed. It shows
predicted time in minutes for different loads and surfaces.
Again, there will be significant individual variability but these estimates can help you get in
the right ballpark. The only way most soldiers will be able to sustain a rapid pace (> 6
km/hr or approx 4 mph) is by carrying a lighter load (<35% bodyweight) or by rucking
shorter distances (<2 hours).

Injuries
As with any endurance activity, overuse or biomechanical injuries are common. Knapic
et. al. (1996) provided the table below after reviewing the literature.
The one thing that they do not mention in the table that is always recommended by
experienced soldiers is to make sure that your boots fit and that they are broken in
properly. The boots should be roomy enough to allow your feet to swell slightly but not so
loose that your feet move around in them and cause blisters. Fitting boots for loaded
marching takes expertise and patience. Boots are not always immediately comfortable.
Frequently, comfort is increased once the boots are broken in. For leather boots, the break
in period can be shortened by soaking the boots in the bathtub and then wearing them
around the house for a few hours, with frequent sock changes. Then apply polish or
leather treatment. Synthetic boots do not need as much of a break in period. Liberal
application of foot powder and frequent changes of socks is helpful during a ruck. Many
find the use of moleskin or duct tape on spots that frequently blister to be helpful. If you
are not sure, it is wise to bring both, along with extra socks, just in case.

Walking gait should be natural, despite the load. Many have developed a "lazy gait" due
to tight hip flexors and poor posture. This results in a forward pelvic tilt and excessive arch
in the lower back. This tends to result in a pronounced heel strike at foot fall with a locked
knee. This type of gait exaggerates the impact forces of the load and is not efficient.
Flexible hip flexors and a higher cadence gait will result in a more natural, mid foot strike
with soft knees. This is the preferred gait when walking under a load. The way to achieve
this is to focus on putting a slight tension in the abdominal muscles to rotate the pelvis to
the correct position (posterior rotation), stand with a tall spine and chin tucked, then walk
with a faster cadence and land with a slightly bent knee (softly).

Ruck Training
Strength Considerations: Strength coach Dan John likes to say that the body is not
segmented, it is one flexible piece. A training program that is based on that philosophy is
movement based. Strength training is loaded movement. In this type of program,
movement is more important than loading. Loading is important, but we never load bad
movement. Movement quality is first, loading is second. There are essentially 6 basic
human movements:

1. Upper body vertical push

2. Upper body horizontal push
3. Upper body pull (vertical or horizontal)
4. Hip hinge
5. Squat
6. Core / carries under movement (This is an integration movement that combines
many of the above.)

This type of training program will involve performing just a few high value movements, and
training the whole body in each workout, 2-3 days per week. With good exercise choices,
this can be achieved with just a handful of exercises. The key is to pick big, whole body
movement exercises (i.e., standing overhead press with a barbell), rather than isolated,
segmented movements (i.e., seated dumbbell lateral raises). This is not a bodybuilding
program where we are trying to isolate muscle groups. This is an athletic program, where
we are trying to train movements.

The graphic below illustrates the basic loading plans prescribed by the National Strength
and Conditioning Association:

For most tactical athletes, the most important loading plan for our purposes is going to be
the Muscular Strength block. Emphasize that quality over all others. In reality, both
strength and hypertrophy will result from either loading scheme. The “bread and butter”
of most productive strength training programs is sets of 5 repetitions, done with 2-3
minutes rest between sets, using basic, big movement exercises (i.e., standing military
press, squats, deadlifts). Very skinny athletes might consider spending some time
focusing on eating big and hypertrophy loading, before moving to strength. This could be
done in a 4-6 week block, before beginning the muscular strength phase. Alternatively,
one training session per week could focus on hypertrophy and the others strength.

The basic ruck strength training program consists of one big movement exercise for each
of the 6 basic movements, performed as 3-5 sets of 5 repetitions, loaded as "sets across"
done 2 times per week on non-consecutive days. The goal is to lift heavy with good form.

Ruck Program Overview:

Monday: 4 movements, squat, vertical push, pull, core

Tuesday: Run
Wednesday: Conditioning
Thursday: Ruck
Friday: 4 movements, hip hinge, horizontal push, pull, core
Saturday: Ruck

Endurance Considerations: In a classic endurance training program, progressive

overload is achieved by manipulating intensity and volume (distance). In the case of
running programs, intensity is achieved by running faster. The situation for ruck training
is a bit different. Running speeds can vary from a 4:00 mile to a 13:00 mile. For ruck
marches, the range of paces is not that great (15-20:00 mile). It is not advised to run with
a ruck in training. Therefore intensity is generally achieved by adding weight, rather than
speed. Therefore, we generally employ two types of training, endurance rucks and
intensity rucks. Endurance rucks are done as increasing duration rucks with up to 30%
bodyweight. As with running programs, the distance should not be increased more than
10% per week. Intensity rucks are done as increasing weight rucks, done as intervals,
with up to 70% bodyweight. The load should be increased gradually. The target speed in
both cases is 4 mph if on ideal terrain. The basic ruck program consists of 2-3 runs plus
a ruck or 1-2 runs plus 2 rucks. The rucks alternate between endurance and intensity
rucks, with intensity rucks no more than once per week.

Rucking: Rucks should be done at least weekly. You may substitute a run for the
Thursday ruck if logistically it will be difficult to get in a second ruck. Although the research
literature has not sorted out the training frequency issue yet, the principle of specificity
dictates that rucking, rather than running would be optimal. However, the research is clear
that significant improvements are possible with one weekly ruck if supplemented with a
running program. If training for all ruck distance (short and long), alternate endurance and
intensity sessions or include both during the week. The endurance sessions should focus
on increasing duration with a fixed load (i.e., 20-30% of your bodyweight). Because these
rucks are relatively light, aim for 4 mph or a 15:00 minute mile pace. Go faster if you can
but do not run. The intensity sessions should focus on adding loading for shorter, interval
focused workouts (i.e., 3-4 intervals of 10-15 minutes with 2-5 minutes rest). The interval
times can be increased, as well as the number of intervals. However, the emphasis is on
increasing the loading, not the duration. Do not sacrifice loading for more duration. Start
with a load that is about 10 pounds heavier than your endurance ruck day and gradually
increase the load over time. Supplement the rucks with 1-2 runs per week. A sample
ruck plan is provided in the back of this book.

Strength Training: Any reasonable, whole body strength program will work as long as it
includes the 5 fundamental human movement patterns (push, pull, squat, hip hinge, core).
A sample program is provided. This is a program that I tested at the US Naval Academy
with good results. This is a simple, stripped down strength training program. When you
are training for multiple qualities (i.e., strength and endurance), your strength training
program needs to be simple. Simple does not mean easy. Push hard and use meaningful
loads (with good form). On the strength days, you should focus on heavy lifts and the 3-
8 repetition range. Varying the repetition range within this bracket makes sense.
Sometimes you should focus on heavy singles and doubles or heavy triples, and other
times you should use lighter weights (but still heavy) for 5-8 reps. The loading should be
“wavy.” This can be done rather randomly as you feel, or systematically. Pick one exercise
for each movement. 3-5 sets are about right. If you are doing singles, you may do more
sets (i.e., 10 X 1). Don’t rush through these workouts. Take plenty of rest to ensure that
you can move big weights with proper form. Heavy ab work belongs on the strength days
as well: ¼ get-ups with a big kettlebell, hanging leg raises, hard style sit-ups, loaded carries
etc. Wednesday will consist of metabolic conditioning (METCON).
The most effective exercises for these movements are below. Those with an * are the
best of the best.

Upper Body Vertical Push: Hip Hinge:

*Standing Barbell Military Press (officially *Deadlift (sumo and regular)
called the "Press") Stiff legged deadlift
Overhead dumbbell or kettlebell press Romanian deadlift
Handstand pushup *Heavy kettlebell swing
Push press Glute Ham
Jerk Hyperextensions
Good mornings
Horizontal Push: Powerclean
*Loaded or ballistic pushups Snatch (bar and kettlebell)
Bench press
Dumbbell press Core
Pushups (loaded if necessary) *Loaded carries (i.e. Suitcase carry,
Dips farmer's walk)
one arm dumbbell bench press *Plank
Windmill (kettlebell or dumbbell)
Upper Body Pull: Turkish get up
*Pullups *Ab wheel roll out
Dumbbell or barbell rows Dead bug or hollow rock
Batwings Hanging leg raise
Body rows Chops
Standing cable column rows Sledgehammer work
Tire flips
Squat: Bear crawls
*Back squat
Front squat
Lunge
Split squat
Box step up (loaded if necessary)
Overhead squat
Zercher squat
Goblet squat
Clean squat

Add a short (5 min) stretching session after the workout. Focus on shoulders, hamstrings,
calves, hip flexors, chest, and gluteus.

Conditioning (METCON): Wednesday are all about high rep ballistics (swings, snatches,
cleans, jerks) and METCON. Barbell Olympic lifts are a risky way to do METCON.
Kettlebell or dumbbell variants are much less risky. Save the barbell Olympic lifts for the
strength sessions. “High rep” in this context means 10-20. The conditioning effect will
come from keeping your rest intervals brief. Drive your heart rate up and keep it there.
Always use perfect form. Never compromise movement quality for effort. Note that the
sessions are brief, about 10 minutes. High quality, brief sessions are best for METCON.
Some examples for Wednesday are below. Feel free to create your own with these
principles in mind.

Sample METCON sessions:

Kettlebell one-arm swing—5×10 per arm. 45 lb ruck stair climb (up and down for 10
Kettlebell one-arm jerk—5×10 per arm. min)

US Secret Service 10min kettlebell snatch Barbell complex: clean, lunge, push press
test. (2 X 5 minutes)

Kettlebell double snatch—5, 20, 10, 15. 1 minute jump rope, 30 seconds pushups
Kettlebell double C&J—3 x (10, 15). (X 8)

Double kettlebell jerk—2 x (10, 15, 20). Car push (8 X 1 minute with 30 seconds
Double kettlebell clean—2 x (10, 15, 20). rest)

10 Burpees, sprint 45 yards (x 4) Turkish get ups (10 minutes)

Bear crawl (2 X 5 minutes) Box jumps (8 X 1 minute with 15 seconds

rest)

Sand bag get ups with ½ bodyweight (2 X 5 sand bag get ups, 25 pushups (X 6)
5 min)

You get the idea. These are whole body, “strength integration” movements. Feel free to
create your own. When you are done with this short workout, spend 10-15 minutes
stretching from head to toe. Focus on shoulders, hamstrings, calves, hip flexors, chest,
and gluteus. You might also add some foam roller work. This part is just as important as
your workout. Maintaining joint mobility is essential for long term joint health.

In the next section I provide an example of how you put this together in a complete
program.
References:

1. Van Dijk J. Chapter 3 - Common Military Task: Marching. Optimizing Operational

Physical Fitness.RTO-TR-HFM-080.NATO Research and Technology Organisation.
2009.

2. Kraemer, WJ, Vescovi, JD, Volek, JS, Nindl, BC, Newton, RU, Patton, JF, Dziados, JE,
French, DN, and Hakkinen, K. Effects of concurrent resistance and anaerobic training
on load-bearing performance and the Army Physical Fitness Test. Mil Med 169: 994–
999, 2004.

3. Knapik, J., Reynolds, K., Santee, W. R., Friedl, K., & Borden Institute (U.S.). (2010).
Load carriage in military operations: A review of historical, physiological,
biomechanical, and medical aspects. Washington, D.C.: Borden Institute.

4. US Army Recruiting Command Pamphlet 601-25.

5. US Army Field manual 21-18.

6. Pandolf, K.B., Givoni, B., Haisman, B. and Goldman, R.F. (1977). Predicting energy
expenditure with loads while standing or walking very slowly. Journal of Applied
Physiology, 43: 577-581.

7. Knapik, J.J., Johnson, R., Ang, P., Meiselman, H., Bensel, C., Johnson, W., Flyn, B.,
Hanlon, W., Kirk, J., Harman, E., Frykman, P. and Jones, B. (1993). Road marching
performance of special operations soldiers carrying various loads and load
distributions. Technical Report T14-93, United States Army Research Institute of
Environmental Medicine, Natick, USA.
 Complete Ruck Training Program
These are sample programs only. Use the strength exercise table from the ruck
chapter to design your own. There are many popular strength training programs that
can be used in this context (i.e., Starting Strength, the Texas method, Wendler’s 5, 3, 1,
Westside, 5 X 5 and more). The strength training portion can be reduced to twice per
week without losing that much. This would be especially appropriate when time becomes
scarce due to operational commitments. The purpose of the sample program is to give
you a template to work with. If logistic concerns make 2 X week rucking difficult, the
Thursday ruck can be replaced by a steady paced run. In that case, alternate long rucks
and intensity rucks on Saturday.

Week 1
Mon Tue Wed Thurs Fri Sat Sun
Strength: Tempo Conditioning: Intensity Strength: Long Ruck Sleep
Pull Ups 3 X ? Run Barbell complex: Ruck Deadlift (3 X 5) 20-30%
Military Press (4 X 5) Dumbbell rows (4X5) bodyweight,
5 min clean, lunge, push Start with 30% Run:
Squats (4 X 5) One Arm Dumbbell increase distance
Planks (2 X max easy, 10 press (2 X 5 bodyweight, 3 X Press (4 X 5) optional
min tempo minutes) 10 min intervals by 10-20% per
hold) Suitcase Carry (4 X 20 easy 30-
X3 with 2 min rest. seconds) week or follow
60 min
Increase loading sample plan below
weekly according
to the sample
plan below

Week 2
Mon Tue Wed Thurs Fri Sat Sun
Strength: Tempo Conditioning: Intensity Strength: Long Ruck Sleep
Pull Ups 3 X ? Run 10 minutes Kettlebell Ruck Dumbbell rows (4X5) 20-30%
Push Press (5 X 3) Getups One Arm Dumbbell bodyweight,
5 min Start with 30% Run:
Squats (5 X 3) Press (4 X 5) increase distance
Hanging Leg Raise easy, 10 bodyweight, 3 X Powerclean (4 X 5) optional
min tempo 10 min intervals by 10-20% per
(4 X 8) Suitcase Carry (4 X 20 easy 30-
X3 with 2 min rest. seconds) week or follow
60 min
Increase loading sample plan below
weekly according
to the sample
plan below

One run is a tempo interval run. The tempo intervals should be a minimum of 5 minutes
(i.e., 5-15 minutes) and should be run at 10K race pace. The second run (which is optional)
is a steady paced distance run. Try to increase the duration over time. Some unstructured
intervals can be added to the distance run but do not overdo it. If time is an issue, hill
sprints can be substituted for the distance run if you keep the rest intervals short.

Note: Alternate weeks 1 and 2. Intensity rucks can occasionally be replaced by a run if
you need to recover.
 Sample Ruck Plan
Week Week 1-3 Week 4-5 Week 6-7 Week 8-9 Week 10-11 Week 12-13 Week 14-15 Week 16-17 Week 18-19

Long Ruck 20% 20% 25% 25% 25% 30% 30% 30% 30%
bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight,
60 minutes 70 minutes 60 minutes 70 minutes 80 minutes 80 minutes 100 minutes 110 minutes 120 minutes

Intensity 30% 35% 35% 35% 40% 40% 40% 40% 40%
Ruck bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight,
3 X 10 min 2 X 10 min 3 X 10 min 3 X 10 min 2 X 10 min 2 X 10 min 3 X 10 min 3 X 12 min 3 X 15 min
intervals intervals intervals intervals intervals intervals intervals intervals intervals
with 2 min with 2 min with 5 min with 2 min with 5 min with 2 min with 5 min with 3 min with 2 min
rest. rest. rest. rest. rest. rest. rest. rest. rest.

Note: Go fast without running on the rucks. The idea is to move swiftly, but efficiently
with a heavy load. Do not run, ever. If you experience any aches or pains, drop the load
and build back up slowly.

Sample Ruck Plan

Week Week 20-21 Week 22-23 Week 24-25 Week 26-27 Week 28-29 Week 30-31 Week 32-33 Week 34-35 Week 36-37

Long Ruck 30% 30% 35% 35% 35% 35% 35% 35% 35%
bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight,
130 minutes 150 minutes 120 minutes 130 minutes 150 minutes 160 minutes 180 minutes 190 minutes 200 minutes

Intensity 40% 40% 45% 45% 45% 50% 50% 50% 55%
Ruck bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight, bodyweight,
3 X 15 min 3 X 15 min 2X 10 min 3 X 10 min 2 X 15 min 4 X 5 min 2 X 10 min 2 X 10 min 4 X 5 min
intervals intervals intervals intervals intervals intervals intervals intervals intervals
with 2 min with 2 min with 2 min with 2 min with 2 min with 2 min with 5 min with 2 min with 2 min
rest. rest. rest. rest. rest. rest. rest. rest. rest.

Note: If you are experienced and are currently training with a ruck, you can start
somewhere after week 1. Where you start depends on your current condition. Highly
conditioned individuals might start with week 20 and may move beyond 55% of
bodyweight.

How fast should you go? The excerpt below is from a US Army pamphlet on preparing for
Special Forces training. It compares ruck march time with pass rates. A good goal is to
be able to achieve a 15 minute mile pace for 4 miles with a 45+ pound ruck. Achieving
this standard with a 55 pound ruck would be a notable achievement. A 54 minute time is
going to take faster than a 14 minute mile pace. Shorter individuals are not going to be
able to walk that fast without breaking into a jog, which is not advised. Once you can
sustain between a 14 and 15 minute per mile pace, progress by adding weight (intensity
rucks) or distance (long rucks), rather than going faster for any loads over 30%
bodyweight. You would not want to run with anything over 30% bodyweight, and even
then should be cautious about limiting distance and introducing it slowly. If you are going
to be expected to run with a heavy ruck during a testing event, save it for that test. If you
train for rucking properly, you will be able to run with your ruck when necessary.
 Ruck Maintenance Program:
Paretto’s law states that 80% of your results come from 20% of your work. This example
is for the busy athlete who has very little time to train but wants to sustain, and possibly
improve performance. Ideally, prior to starting this program you will have spent some
time with the more complete program and built significant ruck fitness. This maintenance
program is plenty to maintain performance and some may see improvements. This
program is not optimal. It is a compromise. If you have limited time, you cannot expect
optimal results. However, with smart choices, much can be achieved with minimal time
invested. The 80% solution training program consists of:

Strength Training: One big movement exercise (see list below)performed as

several sets, done twice weekly (i.e., Mon and Thurs)

Strength exercises (pick one, load heavy):

● Powercleans from the floor 4 sets of 5 reps
● Squat clean from the floor 4 sets of 5 reps
● Heavy kettlebell swings 4 sets of 15 reps.
● Barbell thrusters 4 sets of 5-8 reps
● Farmer’s walk 4 sets of 20-30 seconds
● Suitcase carry 4 sets per side of 20-30 seconds
● Snatches 4 sets of 5 reps
● Clean and press 4 sets of 5 reps

Rucking: Progressive ruck done once per week. Increase load and distance over
time. Alternate a distance ruck and an intensity ruck. Distance rucks are
progressively longer rucks with 25-30% of your bodyweight. Intensity rucks are
done with heavier loading (40-50% of bodyweight) and are done as intervals (i.e.,
3 X 15 minutes with 2-5 minutes rest each interval).

Running: The running program consists of running twice per week on non-ruck
days. One run should be a steady paced run and one run should consist of tempo
 intervals (i.e., 5 minutes easy, 10 minutes hard, 5 minutes easy, 10 minutes hard,
5 minutes easy)

This simple plan will sustain fairly high level performance if a reduction in training
time/frequency is required, or it can build performance if not much training time is
available (especially in deconditioned individuals). A big movement exercise like cleans
from the floor will load the most important upper and lower body movements necessary
to carry a heavy ruck, and the weekly rucks provide a very specific fitness stimulus. This
simple program is not optimal, but it will easily maintain high level performance that was
previously achieved with a more complete program and it will certainly lead to
considerable improvement in untrained soldiers. It you have minimal time to train, it is
the 80% solution. Viable substitutes for cleans would be heavy farmers walks, or heavy
suitcase carries, and heavy kettlebell swings or any of the exercises in the list above. An
extra run thrown in once or twice per week would also help (though an extra ruck would
be better). If the run is short, make it hard (think intervals or hill sprinting). A sample
weekly schedule is below:

Sample Program
Mon Tue Wed Thurs Fri Sat Sun
Strength: Run Strength: Run Ruck
Long: 20-30% bodyweight,
Heavy Kettlebell Tempo Squat Clean (4 X 5) Steady increase distance by 10-20%
Swing (4 X 15) per week
OR
Alternate with:
OR Intensity: Start with 30%
Heavy Kettlebell Get
Ups (10 per side) bodyweight, 2-3 X 15 min
Deadlifts (3 X 5)
intervals with 2 min rest.
Increase loading 5-10 pounds
per week