On Rucking
So you have trouble with rucking? Let’s try some periodization to get you better.
You need to focus on these topics to master the art and science of rucking:
Mileage
Weight
Form/Packing
Accessories and Support (Physical and Mental Building/Conditioning)
Let’s delve into these topics
Mileage
You have to build up your body to withstand handling that weight on your back for miles and miles. Look into marathon and long-distance training for tips and tricks. Try Long Low-Intensity Steady State, Intervals, Tempos, Hill Repeats, Fartleks. Once you have your desired types of running down, calculate it. You don’t want to sprint all week and want to build up your feet. Start the slow progression to get your body adjusted. 1 mile, 2 miles, 5 miles… then once your body has developed with some base-building, get into the real rucking development.
Do it by distance or by time, but have a desired outcome each workout. Do I want to build how far I go or how fast I go? Do I just want to build up my body to handle rucking? Decide your end first before beginning.
Weight
With your mileage all written down on paper or excel, next is the topic that can either get you all confused or you can get it all down to a T. With weight, you have to build up first, so start with base-building. Once your body can handle a minimum of 45lbs. and handle at least 5 miles at a quick pace without much fatigue, then you got it. Start the base-building with 25, then 35, then 45. Or if you’ve never rucked before and want to be safe, add increments of 5lbs. instead of 10.
Once you start adding more weight on, try and mix it up or keep going up and down. Build up to 45lbs. for a few weeks before moving onto either 5lb. or 10lb. increments. Increase up to 100lbs. or stay at a groovy 45-55lbs. Remember that it’s your body so listen to what it wants and don’t cause too much stress.
Form/Packing
(A lot of these tips and tricks are straight from the U.S. Army Special Forces Training Schoolhouse.)
Get your form right. Small, quick steps instead of long strides. Long strides with rucking will cause injury down the line.
Weight of body must be kept directly over feet, the sole of the shoe must be placed flat on ground by taking small steps at a steady pace.
Knee must be locked on every step in order to rest muscles of the legs (especially when going uphill).
When walking cross-country, step over/around obstacles; never step on them. When traveling up steep slopes, always traverse them; climb in zigzag pattern rather than straight up.
When descending steep slopes, keep the back straight and knees bent to take the shock of each step. Do not lock knees. Dig in with heels on each step.
Practice walking as fast as you can with a rucksack. Do not run with a rucksack as you may injure yourself. When tested you may have to trot, but try not to during training.
A good rucksack pace is accomplished by continuous movement with short breaks (5 min) every 6-8 miles, or every hour in hot weather.
If you cannot ruckmarch then do squats with your ruck-sack (100 repetitions five times or until muscle failure). To avoid injury to your knees, squat only to the point where the upper and lower leg form a 90 degree bend at the knee.
Accesories & Support (Physical and Mental Building and Conditioning)
So you want to ruck and you start off with it, but your body is always super sore and you keep getting shin splints. Or worse, you feel like you’re close to an injury.
Get some leg work and core work in. Add some get-ups and step-ups when you can. Add some hanging leg raises and pullups as well.
Train your weaker areas.
If you’re feeling shin splints, train your calves and tibias.
If your hips hurt, get some hip work (Mostly hanging leg raises) in along with some glute, hamstring, and quad work.
If your upper back hurts, make sure your trapezius muscles can support the rucking along with your rotator cuff muscles, your delts, rhomboids, lats, and erectors.
If your lower back hurts, make sure your QL, lower back muscles, and even glutes are being worked on.
Feeling super stiff? Get some yoga in or do some weighted stretching.
