Rucking Gains

The program is designed to be executed once a week; admittedly, people have done it twice a week without issue.

The Seven Granddaddy Laws of Training The Seven Granddaddy Laws of training were categorized by the late Dr. Fred Hatfield. These are the guiding principles in program design. The Law of Individual Differences: We all have different bodies, abilities, and weaknesses, and we all respond differently (to a degree) to any given system of training. Thes

The Eight Commandments of Rucking Make sure you do not break rucking’s eight commandments: Walk before you ruck. You should not be rucking if you are not regularly walking or running. Minimally, walk every day for 30 minutes. You should be able to easily walk for 60 minutes straight at a brisk pace. Use progressive overload. No matter how high your

To reap most of the benefits and essentially make rucking almost risk-free, we recommend a total of 60 minutes a week with 10 percent of your bodyweight or less. These 60 minutes can be divided into one or two sessions, all while rucking at a pace you can carry on a conversation at. You never have to progress pass this point, unless you are looking

Start with 5 to 10 percent of your bodyweight. For general fitness, you do not need to exceed 10 percent of your bodyweight, but for someone with a great level of conditioning and capable of a double bodyweight squat or deadlift and a sub 15 percent body fat percentage, it is okay to go up to as much as 20 percent of your bodyweight. Do not exceed

You can increase one of the following variables each week: Increase ruck weight up to five pounds (never exceeding 20 percent of bodyweight) Increase distance rucked a quarter mile Increase five minutes in total duration in a week Increase incline grade 2 percent Ruck on a more difficult surface, such as soft sand versus a synthetic track

Follow these tips while rucking: Keep your head high and spine aligned and stand tall. If you cannot maintain optimal posture, you are going too heavy. Anti-shrug your shoulders and continually check to see if you are rounding your shoulders or shrugging them up. Keep your shoulders down and back, but don’t do it to the extent you are pulling hard.

Jailhouse Strong dynamic warm-ups on YouTube.

For example, an increase in speed of 0.5 km/h (or 0.31 MPH) or an increase in incline grade of just 1 percent have both been revealed to have a comparable energy expenditure effect as carrying an additional 10 kilograms of load (22 pounds).