Beginner Training Program
8-week program to build your rucking foundation
Chapter 7 from The Way of the Ruck • Reading Time: 12 minutes
8-week program to build your rucking foundation
Chapter 7 from The Way of the Ruck • Reading Time: 12 minutes
Beginners entering the world of rucking benefit from a structured approach to training. A well-designed beginner program introduces the fundamentals of rucking gradually, reducing the risk of injury and ensuring a positive, sustainable introduction to this transformative activity.
A beginner's training program serves multiple purposes: acclimatizing the body to the added weight, building foundational strength and endurance, and instilling the habits necessary for long-term progression. The core of such a program combines consistent, manageable rucks with exercises that strengthen key muscle groups involved in rucking.
Begin with 2 rucks per week, allowing ample recovery time.
Start with 1-2 miles per ruck at a comfortable pace. Hint: you should be able to have a conversation.
If you exercise regularly but are new to rucking, start with 10% of body weight in the rucksack. If you're new to both rucking and exercising, start with an empty rucksack and gradually work up to 10% of body weight over time.
Incorporate bodyweight exercises twice a week, focusing on core strength, leg muscles, and back muscles to support rucking.
Increase to 3 rucks per week.
Gradually extend the distance to 3-4 miles, maintaining a comfortable pace. Begin experimenting with slightly faster segments.
If 10% body weight has become manageable, consider adding 1-2 lbs, but do not exceed 15% of body weight.
Continue with bodyweight exercises, adding light resistance training to build muscle endurance further.
Developing strength in muscles directly and indirectly involved in rucking enhances performance and reduces injury risk. Key exercises include:
Build leg and glute strength for improved power and endurance.
Strengthen the core, crucial for maintaining posture and balance with a weighted rucksack.
Enhance upper body strength, supporting the back and shoulders under the load of the rucksack.
Listening to the body is crucial throughout this beginner phase. Discomfort is expected as part of adapting to new physical demands, but pain, particularly joint pain, is a signal to adjust weight, distance, or pace. Flexibility in adjusting the program's parameters ensures steady progress without overtraining or injury.
A beginner's training program in rucking lays the groundwork for advancing to more challenging distances, weights, and terrains. By starting conservatively, focusing on technique and supportive strength, and gradually increasing the challenge, beginners can transition from novice to experienced ruckers. The journey through these initial weeks is as much about building physical endurance as it is about fostering the mental resilience and discipline essential for long-term success in rucking.
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