community · Mudgear · ruck · ruck training · rucking · Training Tips ·Jun 25, 2024 | Last Update: Jun 25, 2024

8-Weeks to Ruck Event Ready: Your Essential Guide to Conquering Your First Ruck Event

Introduction:
If you’re reading this, you’ve probably paid good money to sign up for some scary-as-hell event that will require you to wear a weighted ruck-sack for a God-awful amount of time (possibly overnight!). Your family and friends probably think you are crazy, and you’re not entirely sure that they’re wrong. Either way, you’ve signed up for this event, so the last thing you want to do is back out or not finish it. That will prove all the naysayers right and we cannot let that happen. Lucky for you, we are here to help prep you to conquer your goal.

You probably know roughly what to expect in your event. You can count on it to be a big physical and mental challenge - one that might take you right up to your breaking point. Nothing we tell you in this guide will change that. But what we can do is get you to the event with a better appreciation for what’s in store and a foundation for success. We’ll help you build up the muscles you’ll need to carry the weight and walk the walk, but the rest is up to you and will be more about the muscles between your ears (you’ll have to talk the self talk).

By committing to follow this plan, you’ll equip yourself with the knowledge, training, nutrition, and mental grit you’ll need to embark on this unique challenge.

Week-by-Week Breakdown

Each week focuses on specific areas of preparation with detailed instructions, tips, and actionable steps.

Week 1 & 2: Foundation Building

Focus: Introduction to rucking, building a base level of fitness, and understanding the importance of the right gear.
Action Steps: Start with short ruck marches, gradually increasing weight. Introduction to MudGear’s essential gear for rucking.

Week 3 & 4: Strength and Endurance

Focus: Developing the physical strength and endurance required for rucking through targeted exercises and longer ruck marches.'
Action Steps: Include strength training exercises and longer ruck marches in your routine. Tips on staying motivated and dealing with discomfort.

Week 5 & 6: Terrain Training and Recovery

Focus: Adapting to different terrains and focusing on recovery techniques.
Action Steps: Ruck on varied terrains. Learn recovery techniques and the importance of rest days.

Week 7: Nutrition and Hydration

Focus: Understanding the role of nutrition and hydration in endurance events.
Action Steps: Guide to eating for endurance, hydration strategies, and practice rucks with nutrition and hydration plan.

Week 8: The Final Push and Event Day Prep

Focus: Final preparations, tapering, and mental strategies for the big day.
Action Steps: Taper training, pack finalization, mental preparation strategies, and a checklist for event day.

The Plan

Week 1: Introduction to Rucking

Monday: 2-mile ruck walk (10% body weight)
Tuesday: Rest or light stretching/yoga
Wednesday: Basic strength training (squats, push-ups, planks)
Thursday: 2-mile ruck walk (10% body weight)
Friday: Rest or light stretching/yoga
Saturday: Basic strength training (lunges, deadlifts with kettlebell, back extensions) ● Sunday: Rest

Week 2: Building Endurance

Monday: 2.5-mile ruck walk (10% body weight)
Tuesday: Rest or light stretching/yoga
Wednesday: Strength training, add bench press and rows
Thursday: 2.5-mile ruck walk, slightly faster pace
Friday: Rest or light stretching/yoga
Saturday: Strength training, focus on core (Russian twists, leg raises) ● Sunday: Rest

Week 3: Increasing Intensity

Monday: 3-mile ruck walk (15% body weight)
Tuesday: Interval training (no ruck): 1-minute sprint, 2-minute walk, repeat for 20 minutes
Wednesday: Strength training, increase weight
Thursday: 3-mile ruck walk with varied terrain
Friday: Rest or light stretching/yoga
Saturday: Strength training, incorporating pull-ups and dips
Sunday: Rest

Week 4: Endurance and Strength Focus

Monday: 4-mile ruck walk (15% body weight)
Tuesday: Rest or yoga
Wednesday: Strength training, focus on compound movements (squats, deadlifts)
Thursday: 3-mile ruck walk, increased pace
Friday: Rest or light activity
Saturday: Long walk (5 miles) at a comfortable pace, no ruck
Sunday: Rest

Week 5: Terrain and Recovery

Monday: 3-mile ruck walk (15% body weight), including hills
Tuesday: Recovery techniques (stretching, foam rolling)
Wednesday: Strength training, add overhead press
Thursday: 4-mile ruck walk on trails
Friday: Active recovery (light cycling or swimming)
Saturday: Strength training, focus on endurance (higher reps, lower weight) ● Sunday: Rest

Week 6: Advanced Rucking Techniques

Monday: 4-mile ruck walk (20% body weight), mixed terrain
Tuesday: Interval training with ruck (lighter weight)
Wednesday: Strength training, emphasize core and stability
Thursday: 5-mile ruck walk, moderate pace
Friday: Rest or active recovery
Saturday: Cross-training (choose an alternative cardiovascular exercise) ● Sunday: Rest

Week 7: Nutrition and Hydration Practice

Monday: 4-mile ruck walk, focus on nutrition/hydration during the walk ● Tuesday: Light activity, plan and prepare nutrition for the week
Wednesday: Strength training, start tapering intensity
Thursday: 3-mile ruck walk, easy pace, practice nutrition/hydration
Friday: Rest, focus on hydration
Saturday: 2-mile walk, no ruck, easy pace
Sunday: Rest, meal prep for the week

Be sure to replenish with electrolytes, especially if the rucking event takes place in the summer or in an area with high humidity.
Week 8: Taper and Mental Preparation

Monday: 2-mile ruck walk (lightweight), visualize the event
Tuesday: Light stretching, mental preparation exercises
Wednesday: Last light strength session, focus on mobility
Thursday: 2-mile leisure walk, no ruck, mental rest
Friday: Rest, prepare gear and nutrition for event day
Saturday: Light activity, mental visualization of the course
Sunday: Rest, early to bed for event day

Additional Tips:

Nutrition: Focus on whole foods, lean proteins, complex carbs, and healthy fats. Stay hydrated, aim for half your body weight in ounces of water daily, more on activity days.
Recovery: Prioritize sleep, aim for 7-9 hours per night. Use foam rolling and stretching to aid muscle recovery.
Mental Preparation: Practice visualization and positive self-talk to prepare mentally for the challenge ahead.

Remember that this plan is a guide and can be adjusted based on personal fitness levels, goals, and progress. Always listen to your body!

Disclaimer:

This guide, titled "8-Weeks to Ruck Event Ready," is provided for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Before beginning any new training program, consult with a healthcare provider or fitness professional to ensure it is appropriate for your personal health and physical condition

The activities and exercises described in this guide may be strenuous and carry the risk of injury. By participating in any exercise or training program described here, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge MudGear from any and all claims or causes of action, known or unknown, arising out of MudGear's negligence.

Results from following the training program described in this guide may vary depending on individual effort, body composition, eating patterns, and adherence to the program, among other factors. MudGear makes no guarantees regarding specific performance outcomes as a result of following this program.