LIFT HEAVY, RUCK BETTER
Ruck Strong is a strength training program designed to complement and enhance the ruck training that you already do. It has been shown repeatedly that incorporating strength training into ruck endurance training programs can improve rucking speed and reduce your likelihood of injury.
TRAIN LIKE THE ATHLETE YOU ARE
Athletes that train for a specific sport do strength programs that are developed based on the tasks and movements the athlete must perform while doing their sport. Unlike other strength programs that are designed for a general population, Ruck Strong is programmed to optimize how the strength you gain in the gym transfers to the development of rucking speed and durability.
Because rucking is a full-body activity, Ruck Strong is a full-body program that will also give you a solid strength base to enhance your performance during PT, running and your other athletic endeavors.
While doing Ruck Strong, you will squat, deadlift, push and pull, just as you do in other programs, but you will also do movements that may be new to you or do familiar movements with small adjustments that enhance their carryover to rucking.
LIFT SMARTER, NOT LONGER
Ruck Strong workouts focus on movement quality, using exercises that get results and make the most out of the time you spend in the gym. They are designed to get you in and out of the gym in about an hour.
HOW RUCK STRONG WORKS
Each Ruck Strong Cycle is 3 months long and is broken into 3 Phases. Over the course of the Cycle, you will complete up to a total of 36 lifting sessions.
Complete at least 24 lifting sessions and earn your patch!
Complete all 36 lifting sessions and earn the special Ruck Strong Golden Buffalo patch!
WHAT YOU GET WHEN YOU REGISTER
Evidence-based strength training programming
An app to track your workout progress and share questions and accomplishments with your team and coach
The ability to ask your coach questions and submit videos for feedback and advice
Tips, educational information and answers to FAQs to guide your progression through the program
Finishers patch (upon completion of the program)
Ruck Strong can be done with as little as a heavy sandbag and your ruck. If you have access to any of the other equipment listed below, you can use that too! Exercise options will be given for those with a sandbag/ruck and those with standard gym equipment.
A barbell and weights
A set of dumbbells or kettlebells (in a selection of weights)
A squat rack
A pull-up bar
A bench, aerobic step or similar (about 14-16" high)