I’m So ‘Rucking’ Strong, BroAug 22, 2018
Go Ruck defines rucking in very simple terms: “To put weight on your back and go for a walk.” Rucking combines cardio with resistance training, so you’ll be seeing major endurance gains as you ruck. Rucking will build torso and leg strength as your legs and back bear weight over distances. You might even be able to sub this for leg day!
Maybe you can deadlift 150% of your bodyweight as a male, or 118% as a female. Add challenge to what you’ve already accomplished!
Can you cover 3 miles in 45 minutes with 30lbs on your back? Or better yet, can you do 18 miles in 4.5 hours with 50 lbs? This kind of rucking is standard military. Are YOU “Army Strong”?!
You already challenge yourself daily, whether in the gym or on the job. This is one way you can up your game, especially if you need to add some freshness to your training.
In The Trenches
Get up early, grab a bag with weights, lace up your shoes, and venture into the “wild”. The regular trek around the lake or through the park may loom before you. Maybe head to a local trail to ruck through the woods.
Extra Tip: Use your location’s landscape to make it extra challenging! Rucking through sandy beaches or on mountain trails will increase resistance and add gains.
Prepare to feel like you’re on a quest to destroy the One Ring or like you’re on a live-action Call of Duty Mission! The bag on your back will transport you!
Follow these steps to get started:
Step 1: Throw some weight into a bag (i.e. hand weights, books, wrapped bricks, ruck plate).
Step 2: Start out with a set distance and a lower weight (i.e. 10lbs or whatever your body can easily handle).
Step 3: Increase weight as you cover a set distance in less time.
Step 4: Increase distance!
Step 5: Join a ruck challenge!
- Wear bag high and close to the body
- Don’t hunch over
- Avoid an arched back
- Don’t run!
- Have proper footwear
Challenge weight is considered:
- 40lbs for people over 150lbs
- 20lbs for people under 150lbs
Fellowship of the Ruck
When you’re rucking, you don’t have to go at it alone. The best part of rucking is doing it with other people. Whether you’re rucking with a bunch of friends in the woods on the weekend, or making new friends at a rucking challenge, your gonna be making swole mates.
If you do join a rucking challenge, you need to know it’s less about competition and more about teamwork. Rucking in this way won’t just test your endurance, it will stretch your leadership and communication abilities as you develop rapport with your team.
You’ve met your goals in the gym, now take it outside and get extra rucking strong!
Show off your rucking awesome photos on our Facebook page! #NutraKey #IDareYou