Preparing for Rucking Events
4-week program to get event-ready
Chapter 9 from The Way of the Ruck • Reading Time: 10 minutes
4-week program to get event-ready
Chapter 9 from The Way of the Ruck • Reading Time: 10 minutes
Rucking events are organized activities that involve rucking over a predetermined distance, often in a group setting. These events typically vary in distance, difficulty, and terrain, ranging from short urban rucks covering a few miles to longer wilderness treks spanning tens of miles.
Participants are required to carry a backpack loaded with a specified weight, usually ranging from 10 to 50 pounds or more, depending on the event's guidelines and the participant's fitness level. Rucking events often emphasize camaraderie, teamwork, and personal challenge. Participants may join solo or as part of a team, working together to overcome obstacles and complete the course.
Some events incorporate additional challenges such as carrying logs, navigating obstacles, or solving puzzles along the route. One of the most well-known rucking events is the GORUCK Challenge, founded by former Special Forces soldier Jason McCarthy. GORUCK events typically involve a team-based endurance challenge covering 10 to 20 miles or more, with participants carrying heavy rucksacks filled with bricks or weights.
Rucking events have become popular in fitness communities due to their simplicity, scalability, and effectiveness as a full-body workout. Rucking provides cardiovascular benefits, strengthens muscles, and improves endurance, all while burning calories and building mental resilience.
Additionally, rucking events often support charitable causes or raise awareness for specific issues, adding an element of philanthropy and community involvement to the experience. Participants may raise funds for veterans' organizations, first responders, or other charitable initiatives through their participation in rucking events.
Tailor training to the specific demands of the event (e.g., distance, terrain, weight).
Introduce back-to-back rucking days to simulate event conditions, starting with 50% of the event distance at the target pace. Gradually increase load to event weight.
Emphasize active recovery strategies, incorporating light cardio, stretching, and hydration to promote muscle recovery and reduce fatigue.
Boost endurance and strength to meet or exceed event requirements.
Add one long-distance ruck per week, reaching up to 75% of the event distance. Include varied terrain and practice pace management.
Focus on functional strength workouts that mimic rucking movements and challenges, including weighted carries and hill repeats.
This focused 4-week program prepares you for the unique demands of organized rucking events. By simulating event conditions, building event-specific endurance, and emphasizing recovery, you'll be ready to tackle any rucking challenge with confidence. Remember that mental preparation is just as important as physical training—visualize success and trust your preparation.
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