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Rucking for fitness
Posted on 8/28/22 at 8:23 am
Posted on 8/28/22 at 8:23 am
Anyone in here ruck for fitness/health? I just splurged on a ruck sack and plan to incorporate longer walks into my weekend training. I normally do some type of low intensity aerobic work on the weekends (row, ski, bike, walk, etc.) and do my resistance training/metcons during the work week. I have zero experience rucking, but it seems to fit what I’m looking for on my low intensity aerobic days. I’ll be going hunting in Colorado next year, so that’s also an added incentive for me.
Would anyone have any recommendations on any type of progression structure? Just pick a time domain and increase weight over time, or pick a weight and increase time until you hit a certain time, then increase weight and start over?
Appreciate any advice.
Would anyone have any recommendations on any type of progression structure? Just pick a time domain and increase weight over time, or pick a weight and increase time until you hit a certain time, then increase weight and start over?
Appreciate any advice.
6
Posted on 8/28/22 at 9:57 am to AyyyBaw
I ruck because I like to hunt out west. I don’t do it too often because it gets hard on the knees and back, but if I have a western hunt planned I will hit it pretty hard pre season
MTNTOUGH has some good rucking programs
MTNTOUGH has some good rucking programs
This post was edited on 8/28/22 at 10:00 am
Posted on 8/28/22 at 1:31 pm to AyyyBaw
Kettlebell Mile
Somebody posted some info here about the kettlebell mile. It was based off of a ruck carry. Pretty good stuff. I like to go walking and carry a kettlebell now. Will work you pretty hard as you build up strength and endurance.
Somebody posted some info here about the kettlebell mile. It was based off of a ruck carry. Pretty good stuff. I like to go walking and carry a kettlebell now. Will work you pretty hard as you build up strength and endurance.
This post was edited on 8/28/22 at 1:45 pm
Posted on 8/28/22 at 2:23 pm to SulphursFinest
quote:
MTNTOUGH has some good rucking programs
Seconded. They’re the best at what they do, IMO. Very hardcore.
Posted on 8/28/22 at 5:02 pm to AyyyBaw
I trained for a 7 day mountain trek from 7-21 to 7-22. Rucking was great exercise. I would recommend starting off at a much lighter weight than you would expect you can handle. Maybe 20 pounds at first. I would also spend a lot of time doing shrugs at the gym if you have a membership. The shoulder and neck pain can be real as you increase in weight.
I'm not a runner but the fitness I gained from rucking has given me the base I need to train for the Louisiana Marathon.
I'm not a runner but the fitness I gained from rucking has given me the base I need to train for the Louisiana Marathon.
Posted on 8/28/22 at 6:51 pm to Dominus5150
My fitness background is mostly in prepping for big mountain climbs (Rainier, Grand Teton, Shasta, Shuksan, etc).
Long rucks on trails or even step ups with a pack are amazing for building endurance. I used to do thousands of step ups per week if I couldn't make a trail.
I wouldn't overthink it..Start with 20lbs and go out for 30 minutes. Build up from there slowly with a target of 30-40lbs for 1-2 hours.
I've transitioned my training from mountaineering -> Ultra training, but still trying to keep rucking in the mix.
I bought a GoRuck pack in 2021 and bought 30lbs of plates, my goal is to get out on a ruck 1x a week to continue to add variety to my training.
Long rucks on trails or even step ups with a pack are amazing for building endurance. I used to do thousands of step ups per week if I couldn't make a trail.
I wouldn't overthink it..Start with 20lbs and go out for 30 minutes. Build up from there slowly with a target of 30-40lbs for 1-2 hours.
I've transitioned my training from mountaineering -> Ultra training, but still trying to keep rucking in the mix.
I bought a GoRuck pack in 2021 and bought 30lbs of plates, my goal is to get out on a ruck 1x a week to continue to add variety to my training.
Posted on 8/28/22 at 8:35 pm to AyyyBaw
I spent most of the spring/ summer doing rucks up and down a hill to train for some mountaineering objectives. Started with about 30 lbs for about 1 hr and 1,000 ft elevation gain/ day about 5 days per week.
Got up to 50 lb pack going for 2+ hours and 2,000+ ft elevation gain 5 or 6 days a week. Got to the point where it felt weird to hike without a heavy pack and the weight didn't bother me at all.
I've started trail running now for something new and needed a way to push myself without having to dedicate so many hours to rucking all the time.
Got up to 50 lb pack going for 2+ hours and 2,000+ ft elevation gain 5 or 6 days a week. Got to the point where it felt weird to hike without a heavy pack and the weight didn't bother me at all.
I've started trail running now for something new and needed a way to push myself without having to dedicate so many hours to rucking all the time.
Posted on 8/29/22 at 8:46 am to AyyyBaw
Thanks all for the info. Very helpful. Cheers!
Posted on 8/16/23 at 4:11 pm to AyyyBaw
Instead of starting a new thread, I would like to bump this to the top. AyyyBaw do you still have zero experience rucking?
Anyone have more ruck training/fitness experiences. With hunting season around the corner I need to get comfortable walking long distances with heavy loads on my back (if I'm lucky). I want to get the fitness results from it mostly though. Simple to start for me, replace 2 or 3 morning walks with a ~20lb ruck for about 2 or 3 miles. Add some weight after a week or two, add a little distance, add a little weight etc.
Anyone have more ruck training/fitness experiences. With hunting season around the corner I need to get comfortable walking long distances with heavy loads on my back (if I'm lucky). I want to get the fitness results from it mostly though. Simple to start for me, replace 2 or 3 morning walks with a ~20lb ruck for about 2 or 3 miles. Add some weight after a week or two, add a little distance, add a little weight etc.
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