How to Build your own Rucking Program

[@GruntProof]

Become useful in tough situations, follow these links: Combat Fitness kzbin.info/aero/PLY_LDVvBRvjTQXObN7xwpdfE6WnNO7wrM Rucking kzbin.info/aero/PLY_LDVvBRvjQRj50lWiZSR5Uk96AGv4bK

[@IronSharpensIron127]

For the beginners I got beat up in Iraq, after about 7 years of zero training I was super skinny fat. Weighing 225, when I should have weighed 150. When I started getting in shape I started with rucking. I could only carry a camel back(6 pounds) for a 20 minute mile. That was Dec2020. This year I carried a full pack (35 pounds) for 26.2 miles at a 20 minute pace. I can crush the EIB standards again no problem. I promise you rucking is very good exercise. I also go into the mountain every year and ruck out an elk. Go and crush your dreams people!!

[@jimlockhart5632]

Rucking is tough, I’m 3 years post stroke, and I’ve been starting to ruck, still not to the 15 min mile, my best so far has been 19 min

[@GruntProof]

Awesome that you're back out getting some. The pace will come

[@TheB1nary]

How you going now? All the very best for your recovery!!

[@danielroncaioli6882]

Keep it going.

[@XR171]

A 19 minute mile while rucking beats every single zero mile on the couch.

[@artcianfanojr]

Keep going!!!

[@Town101]

Congratulations! YOU are the FIRST person to say WHY rucking is and why it is important. Simple, but Many others miss that point.

[@wheels5394]

54 y/o just hammered off 29# of gut since new years (had enough fat/lazy). Day 1 of beginner rucking tomorrow thanks to THIS vid! Wish me luck & life lol Good Lord!!!

[@martinspalding374]

I'm 51 and just started to get back into rucking over the last few months .....all you've said helps me out big time ,im doing 5 miles 3 times during the week and 10 miles once over the weekend with a 50lb pack, all pretty much on the strength of what you've had to say on the subject cheers dude great video

[@GruntProof]

That's a lot of weight and volume

[@martinspalding374]

@@GruntProof tbh I've had a head start ....my job in the construction trade has me walking ten miles aday and I've been doing that a number of years ...to many! .....and they wont allow anything else but boots, so it was just a matter of just working on building the weight up over over my chosen distance's with a sand bag once i got my cardio in shape on average my heart rate rate is 110-115 over 10 miles so its still work in progress with a 50lb pack but i wont take it any higher than that. at max I'm only looking to being able to do 15 miles aday with that weight , almost there , its just a keep fit thing for me with bonus of having a bag full of handy bag shit just in case the world goes full re**rd :)

[@dragonfirefunctionalfitnes7925]

My rucks usually begin with mobility, dynamic stretching and PT and ends with PT and stretching. This format isn't very popular, but it makes recovery for the next day's challenges very quick and efficient. Awesome vid!💪🏽🇺🇸

[@memathews]

Thanks for the great training outline. You basically described my year as a Forest Service backcountry volunteer. Everything you say about building up and mixing variables is in line with my experience. As winter starts to fade I hit a local track and test myself to the FS Pack Test, 45lbs for 3 miles in 45 minutes-a bit easier than your lowest military test, but I'm 67. Then it's just what you say, mix up the variables and do a few longer hikes once it's twice a week, which is sometimes hard after spending all winter in skis or snowshoes, but I'll carry a McCleod or a Pulaski and add some water. What always smokes me when the snow melts is the elevation and climbing. No matter how hard I try to build quickly, climbing 4000 feet over 4 miles to top out at 6-7000 elevation takes weeks for me to build up to. But then the rest of the summer is easy... until next year.

[@GruntProof]

Awesome!

[@cantstartafire]

Right on man! Outstanding! I'm 54 and I'm smelling what your cooking. 45lbs for 3 miles in 45 min in no joke. I'll see how I do this weekend!

[@memathews]

@@cantstartafire I hope all goes well. Either way, you win the weekend. (Tip: the key is to never stop 👍)

[@jamescrowe7892]

If you are doing this at 67, my compliments.

[@memathews]

@@jamescrowe7892 Thanks. Just don't stop.

[@tadcobert1307]

Super good advice! Totally agree that 12mi/3hrs is the golden standard. Last year I did the 40k Luxembourg MID in 12ish hrs, was useless the next 3 days😂. Now starting back at basic level to try for the Norwegian Foot March later this year

[@wvscout6983]

Okay starting all over again. I have been laid up with COVID and a death in the family for the past 22 days. COVID zapped my strength and endurance. So back to light weight and short distance. Keep the videos coming. Great motivation. Scouts Out!!

[@jdlastrilla]

Dude. Thank you for this. This is awesome info!

[@GruntProof]

Thanks!

[@kevendrover2442]

Rucking just for fun 25 miles I hope no one pushes you for serious miles now that would be worth the price of admission thanks man stay safe

[@amp0647]

Im just a mid 30 something civilian puke with a wife and kid but really enjoy rucking. It helped me lose 30# and normalize my blood pressure. A long time weight lifter so i understand somewhat the programming aspects. My goal is a minimum two 60min rucks per week at 15 min pace with weight varying b/t 25# and 60#. Sometimes ill push it on the light days and do 6-8 miles, but i have to get up at 350am to do it before my family wakes up and work starts. Always worth it and makes me extremely grateful to be able to be healthy and have the freedom to move. Our health is not guaranteed. At 29 years old i had multiple blood clots and eventually open heart surgery. Do not take your health an freedom to move for granted.

[@ColemanOutdoors]

Whew! Advanced is serious. Super impressed by those that can reach that. This is well a well thought out regimen.

[@GruntProof]

Thanks!

[@natcain]

These are the best videos on rucking I've found. Spot on.

[@socialismo52]

Made it to top 100 in the Bataan Memorial Civilian Heavy (40 lb). My training program: ### **Day 1: Full Body Strength** 1. **Squats:** - 4 sets x 10-12 reps 2. **Deadlifts:** - 3 sets x 8-10 reps 3. **Overhead Press:** - 3 sets x 10-12 reps 4. **Pull-Ups or Lat Pulldowns:** - 3 sets x 8-10 reps 5. **Plank:** - 3 sets x 30-60 seconds ### **Day 2: Cardio and Core** 1. **Cardio (Run, Row, or Elliptical):** - 30-40 minutes of moderate intensity 2. **Russian Twists:** - 3 sets x 20 twists (with or without weight) 3. **Hanging Leg Raises:** - 3 sets x 12-15 reps ### **Day 3: Ruck Training and Endurance** 1. **Ruck Walk/Run:** - Vary between brisk walking and jogging for 45-60 minutes with a loaded backpack. 2. **Bodyweight Lunges:** - 3 sets x 15-20 reps per leg 3. **Push-Ups:** - 3 sets x 15-20 reps ### **Day 4: Rest or Active Recovery** ### **Day 5: Lower Body Focus** 1. **Zercher Squats:** - 4 sets x 10-12 reps 2. **Step-Ups:** - 3 sets x 12-15 reps per leg 3. **Romanian Deadlifts:** - 3 sets x 10-12 reps 4. **Calf Raises:** - 3 sets x 15-20 reps ### **Day 6: Cardio and Core** 1. **Cardio (Run, Row, or Elliptical):** - 30-40 minutes of moderate intensity 2. **Plank Variations:** - Side planks, plank with leg lifts, etc. - 3 sets x 30-60 seconds ### **Day 7: Long Ruck Day** 1. **Long Ruck Walk/Run:** - 2-3 hours at a moderate pace with a loaded backpack. 2. **Bodyweight Squats:** - 3 sets x 15-20 reps 3. **Push-Ups:** - 3 sets x 15-20 reps

[@socialismo52]

I do a progressive overload with a deload every the fourth week. My practice rucks are ~40 lbs. I shoot for

[@xdm38]

I found your channel a few months ago, right after a friend introduced me to rucking. Thank you for all the knowledge. I've already seen improvements in myself after putting said knowledge into practice. Right now I'm hovering around 16.5 min/mi. Can't wait to see how progress goes over the summer!

[@GruntProof]

Awesome!

[@jamescrowe7892]

Appreciate you taking the time to explain this for us. Wish I had known this 50 years when I did a little time as a Boy Scout. Like I said in an earlier comment, back packs and shoes weren't as advanced back then as they are now so it really didn't matter. I know what you mean about Gulf Coast heat. I'm from middle Alabama and for anyone not from the Gulf Coast area the heat and humidity of summer can suck the life out of you. Thanks again for your time and info.

[@GruntProof]

Thanks!

[@steveturner3999]

Randall thanks for more real information that we can all use. I’ve been an instructor in the past and your manner of presentation is refreshing. Excellant job sir! I don’t believe I have ever thanked you in the past for your service. I’ll correct that oversight now. Thank You!

[@GruntProof]

Thanks!

[@milesmoyers]

This is a great breakdown of the process. Although I watched the whole video a couple times stick into the beginning part now.

[@GuerillaGearGames]

Wow! Seeing your channel grow and your style of videoing change is astounding. Subbed since you were at 600 dude!

[@GruntProof]

🍻🏴‍☠️

[@Seahawks1976]

So glad I found this channel. Rucking has changed my life as a lifter in his 40's. I've been using Nike trail shows(pegasus trail 2) and my feet feel great. Why are running shoes a bad idea other than ankle support?

[@GruntProof]

Awesome! Running shoes are too soft all around. You need a tough sole and firm fit all around

[@Seahawks1976]

@@GruntProof thanks for the quick reply!

[@ricksilver7398]

Love the modern advice. Wish they would have allowed that back in the 70s in "Boot camp" and "AIT" that is for non- service people it stands for "Advance Infantry Training" I have completed all the runs and rucking, and at the end of the program, I received a 100-mile patch and certificate. I'm not sure how many received it and had no knowledge of it until Basic and AIT were completed. New leather boots definitely made it rough until they were broken in.

[@redcossack245]

Thanks. You are a good instructor. I 've noticed it before but now I'm sayin. Thanks again.

[@vektorvictor8252]

I found posture and muscle imbalances in my legs, preventing me from rucking. Fixed that, and am getting ready to be a rucking again!

[@GruntProof]

outstanding

[@vektorvictor8252]

@@GruntProof Make sure to remember to include exercises to strengthen adductors and abductors - they are the leg stabilizers and rucking will not do much to work them, as it is all a forward motion exercise. If your adductors / abductors are weak, then your legs are out of balance and your posture is way off. This causes your ankles to be under a dangerous amount of force. Once I strengthened my adductors, I immediately knew my legs were supported and I would be able to ruck as much as I want.

[@jsgbb1970]

You talk the talk and walk the walk. Weell done Sir. Respect!

[@GruntProof]

Thanks

[@ct4649]

I have a reel mower and my property takes about 3 miles to mow. So I was like let me ruck with mow. I was not feeling great afterwards, which means it was a good workout, no excuses if i dont have time then I have to make what time i do have suck more. USMC veteran with half a lung on the left side, I wont be found wanting if shit gets real

[@cantstartafire]

Outstanding man. Seriously. Excellent work.

[@MBT3X]

This is the best rucking video ive ever watched

[@nateminegar6974]

Great explanation Randall, I think I’m falling into intermediate but might be carrying a little too much weight. Generally I’m north of 45#. I may bump it down to 40 and shoot for that consistent 15 minute mile. I did 9 miles Sunday with 45 on hills and trails and averaged about 19 minute miles. Thank you Sir!

[@chrisstew2010]

You remind me of a squad leader I had that wouldn’t let me off work until I got him a beer. I was 19 and had to ask other dudes. Then I got smart and had a bro keep me beers in his room to give. He always called people “Turbo” AND he did the EIB march with me!

[@XHollisWood]

Thank you for sharing 👍

[@odgreenoutdoors20]

Cool man , I’m going to start rucking , sounds fun and good for you

[@GruntProof]

Sure is! Just start off light

[@dukeofdixieland]

I threw some gear in a pack and went a few miles - figured “hmm that’s about 35lbs or so. Weighed it on the scale - 20lbs! 🤣 I’m up to 37lbs so far and really enjoying it. Similar to the gym.. it ain’t for showing off with big heavy weights! All about challenging yourself and hitting it hard every day! Thanks for the info here.

[@carbonq6610]

Awesome information. Thank you very much !

[@dwaynestewart411]

Well that was some damn good advise. I've actually been thinking about starting a program to get back in shape. Damn cancer messed me up pretty good but I didn't beat me it just means I have to take it a little slower. I'm too old to worry about impressing anyone lol . I just need to get back some of what I lost. Thank you for helping me find my starting point. The rest is up to me. I would love to meet you in person. Not sure where you live but nort central Florida is where I live and not that far from Georgia . Dwayne

[@jacksherzer2396]

Appreciate the great advice - thank you!

[@willway9378]

Thanks for the content. I think your videos on rucking have been the most helpful and those I enjoy the most. Thank you for your service! And thank you for sharing some of the expertise you've accumulated through those years of service. Something to think about, I believe BSA for a long time has had a rucking program requirement of 35# pack for fifty miles generally over a weekend. I don't think i have the stroke but would like to start a program from middle school on for fitness including hiking that would morph into rucking. Short attention span theatre, but getting anyone off the 24/7 videogames might be nearly impossible but would greatly improve the lives of most. Also I'm going to approach some local race organizers to see if one of them will add rucking. We've a fair number of road races and mud runs, but no rucking events so far. Most of the shorter races from 5k to half marathon allow walkers, some of whom aren't walking any faster than tucking pace, so maybe.

[@GruntProof]

That's awesome! If done right rucking is an awesome fitness program. If supplemented with a good strength program, it'll make you indestructible!

[@daronheggie7780]

Good Stuff, Thanks for the knowledge!

[@ianjohnson3072]

thanks for the good starting point!!! this will be hard, but fun!

[@MustangFastback]

great practical advice. thank you!

[@skwynts]

Fantastic explanation.

[@GruntProof]

Thanks!

[@STOKERMATIC]

Good stuff brother.

[@GruntProof]

Thanks!

[@leroybabcock6652]

I fight fire wildland every winter I turn into sid the sloth it sucks so young people heed this old man stay fit, I'm going to try harder this year. I just climbed a local ridge here in Washington state with my 18 yo nephew it was hell lol. Brutal 35+/- lb 25

[@brianingle7535]

Excellent channel and info friend!

[@blackrose006]

Overweight guy pushing 60's with asthma needs to get going, due to lack of oxygen intake any high intensity workout won't work, would rucking in a "breathable pace" still give anything or just waste of time? Use weight of ruck as a variable? Hate gym excersices and love the outdoors, used to do "bootcamp" trainging before I picked up the asthma, tried but it won't work anymore! Great videos! 👊👍🤘

[@jamesh6966]

I have 2 plates and 13 screws in my ankle. Still came in second on the ruck at WOCS! Ruck or die!

[@abcddcba8882]

Thank you

[@Tombstone03]

Started rucking again building back up and today did a 70lbs ruck 32 mins 3 miles I was almost died thou hottest part of the day not smart whatsoever even the weight is stupid but I need to be faster.

[@michaelrullis7501]

Here is a really interesting topic. Every Ruck or mission has it's objectives. What if the mission is like a SHTF or EFT scenario. Youd need mission specific gear, in this case amor, ammo, weapons, nav, aide. And youd also need survival gear. So when I ruck I typically overload my system with both types of gear that Ultimately slows me down significantly. Maybe 30min per mile or less. If I just use a 40lb kit vs a 90lb-100lb kit that will make the entire ruck actually pleasurable. And when I'm rucking in back country forget it, it's absolutely a crawl. Is there a happy medium, would the goal be to cash your survival gear then go on individual missions? How would anyone in the comment section manage their gear or train for an absolute mad max scenario? God bless

[@DysmasTheGoodThief]

I rucked 64+steel plates and gun (all aluminum) for 13.4 miles and blew a fluid filled sack in my knee. Didn’t know for 2 days what i did. 3-6 months down time and several shots later. Big mistake. 64+~20+~10=too much for 13.4 with no breaks even when I was fit, apparently.

[@markinaction1]

Do you Ruck in full gear? Meaning Chest rig as well?

[@bpmakesithappen8395]

Great material. Can you recommend a stretching program? Thanks BP

[@GruntProof]

I have an awesome Yoga program for men. I'll share it one day 🤣

[@markw5144]

Regarding boots, would the Mackall's work or would it need to be something like the MACV-2?

[@sombra6153]

Good shoes or boots usually help prevent shin splints.

[@KilliMilliMeter]

EIB awardee, still rucking 40 years later.

[@jsgbb1970]

I start Rucking several months ago but then i stop. I was doins 7 miles with 40 pounds, for example, now i Start AGAIN ,one mounth and i'm doing 4 miles with 30 pounds in 73 minutes. I wheigth 95 kilos and after Rucking i'm doing 45 minutes of exercises with TRX & SANDBAG. 😉💪

[@GruntProof]

Awesome!

[@jsgbb1970]

And im with 51 YO ...

[@BobbyB1776]

Great video man

[@libertycowboy2495]

Is that tee shirt in your store? I don't see it!!😢

[@brians.8544]

Why boots though? I’m comfy in my trail running shoes

[@LycanthropiesSpell]

Went on a trek with the wife once...She carried 23 Kg, and I did 52Kg ( that's 50 & 115 in alien speak ), on Our Honeymoon on the Hardangervidda, Norway. My wife wanted to show me that She could lug 52 Kg as well...took Her all but 30 min. to quit - She never claimed that She could do it again 😉That was 10 years ago, and both our backs & joints are in shit state now. But we both still hunger for the feel of a ruck into the open expanses, 8-10-12 hours of non-stop walking in the rain, being cold, hungry and tired - and than to finish the day in ones sleeping bag munching on freeze dried meals, knowing at the end of a very welcome sleep....We'd be doing it all over again, and again, and again....good old times 😎 He who hasn't rucked, is fucked... He who has rucked, will be fucked...later in life!

[@ljrandom147]

115 lbs is ridiculous, I only weigh 135 lbs. But I can do 65lbs but at a slow Walk ing pace

[@VarRedo]

Hello Randall, I like your channel and great videos. I have noticed that US army don't seem to issue an individual soldier stove, or am I wrong? How do US soldiers prepare their food if there is no canteen/field kitchen? Are US armed forces using MREs all the way now? What if the temperature is below freezing, I guess some solders are given freeze dried food? The Orifo FRHs we use in Sweden aren't that good when it's cold. "An army marches on its stomach. Napoleon Bonaparte" Best regards, Klas in Sweden

[@VarRedo]

I just watched the video "MRE Chat.." it answered a few of my questions. :-) Cups are out since 2003 or so, there was cold weather MREs.

[@davef5916]

I watched the vid a few times but couldn't quite figure out what you were recommending for beginners regarding building up duration and distance. I know the goal is the 15 minute mile but if you have not much experience rucking and you're unfit, do you prioritise duration or distance as you build up to that standard?

[@GruntProof]

No more than 4 miles as a beginner

[@kc6671]

Great info in your videos dude…

[@torsten4757]

Hey Randall, thanks 4 sharing! In the past months I've been outside to train a few times. Often accompanied by my loyal training partner. Despite her age, she is quite persistent and strong. Really good at what she does and she doesn't make you uncomfortable. That's why I like to take her to training. Her green outfit is always suitable. What's her name?? :-)

[@GruntProof]

My girl ALICE?

[@torsten4757]

Yes 👍

[@kbkesq]

Speed golf carrying your bag pretty much is rucking. If you have back pain get the zero g bag that has a hip belt.

[@MrDurandal25]

Just got back into rucking.....after 30 years.....lol......1 week in. 6 mile in under 2 hrs. 30 pounds.

[@GruntProof]

Awesome! Not too much/too heavy, too soon

[@briangrant2005]

Can the plate carrier also be added as extra weight? Would this help to distribute the load? I'm wanting to join the State Reserve, and I figure I should get myself squared away before I join so I don't get smoked early on

[@GruntProof]

yes but you should start off light and very slowly build up. I recommend starting at 20 lbs and don't even add weight until you can meet your distance at a 15 minute per mile pace. And for training, I would never get above 50 lbs. Anything else is just abuse

[@seantheboy64]

Hey Randall, I'm 45 years young, currently doing 6 miles with around ALICE a little north of 15 kilos and holding 14.10 min average, playing a little bit with weight already taking in hills, any advice on progression apart from more miles, hard to get time with family time 👍

[@GruntProof]

A faster pace is better than more miles, just like with running. 1410 is awesome if you're walking. I'd suggest hit some hills hard

[@seantheboy64]

@@GruntProof Thanks man yeah I'm walking to hit that time, consistently, adding in some pull-ups and push ups and squats at the end of the ruck, no real soreness the day after, have noticed increased core strength since I got into this too so thank you for the advice and the videos, keep them coming 🤘🤘

[@GruntProof]

Awesome!

[@thedawgshow]

Ahhhh.... those tank trails at Bragg and all that damn sand and red clay!!!! Hahahaha!!!!

[@mikedrones537]

Stretch your hamstrings after you ruck( Not by siting down on your ass and pulling one leg in) This will help prevent lower back issues.

[@tracyrreed]

I'm subscribed but your videos don't show up in my feed. :( I just noticed this video from a week ago. Second time this has happened. KZbin is sucking.

[@GruntProof]

Yea I know. But thanks for looking for me!

[@tracyrreed]

@@GruntProof Thanks for the videos. I'm 46 years old, have had a horrible past couple of years, and I am enjoying picking a bag from my collection of rucks, loading it up, putting on my boots, and starting to get back into shape!

[@GruntProof]

Awesome!

[@mikebox]

Dude, I’m not getting notifications for your videos. You catch some of that KZbin stink eye?

[@GruntProof]

Yea they've dropped me for a while. It's alright as long as you guys come find me

[@torsten4757]

Same here....

[@FalkOutdoors]

"go find some hills" me living in the Netherlands😪

[@GruntProof]

Then move 😂 your 1 mile time goal should be >13:30 then, without running.

[@andrewoverhere8525]

I ruck either barefoot or sandals/socks with sandals. Wanna fight me? Lol

[@concretecowboy4212]

Ruck ON ❕👍✌ 💯 🇺🇸

[@fairwind8222]

Boots…boots finding good boots is killing me!

[@GruntProof]

Most combat boots are awesome

[@Barisdagame]

Naw I'm skinny im not going past 60lbs

[@jasonwelsh417]

You don't need a "program". Just put on some fucking weight and go for a walk every day. Increase time/distance/load as you see fit.

[@oldschooljeremy8124]

One word: barefoot. (jk)