Progressing with Rucking
Workout
Progressing with Rucking: A Comprehensive Guide from Novice to Expert
Embarking on the rucking journey can be one of the most fulfilling fitness endeavors, and this is why we love to talk about it at Ruckliving. As with any exercise regimen, progression is key to seeing continuous improvement and avoiding plateaus. Whether you're just starting out or seeking advanced techniques, this guide will provide actionable insights on how to progress with rucking in terms of length, heart rate, volume, and more. In case you are completely new to rucking and you want to know more what it is and its benefits, you can get started here.
Starting Out: The Rucking Basics
Length: As a beginner, aim for a manageable distance that doesn't leave you overly fatigued. A good starting point is 1 to 2 miles.
Heart Rate: Stay within 50-60% of your maximum heart rate (MHR). This ensures you're working aerobically, building endurance without excessive strain. If you want to learn more about heart-rate zones, check out our article about Zone-2 training while rucking.
Volume: Begin with a weight that's roughly 5-10% of your body weight. This provides resistance without being overwhelming.
Frequency: Start with 2-3 rucking sessions a week, allowing adequate recovery time.
Intermediate Progression: Upping the Intensity
Length: Gradually increase your distance. Target 3-5 miles per session, focusing on maintaining a consistent pace.
Heart Rate: Aim for 60-70% of your MHR. This zone is still aerobic but starts to challenge your cardiovascular system more.
Volume: Increase your rucksack weight to 10-20% of your body weight. This added weight will enhance strength and caloric burn.
Frequency: If your recovery allows, you can add an additional rucking session, making it 3-4 times a week.
Advanced Rucking: Fine-Tuning and Optimization
Length: At this stage, you should be comfortable rucking long distances. Aim for 5-10 miles or even consider setting goals for half or full ruck marathons.
Heart Rate: Venturing into the 70-80% MHR range can be beneficial. This higher-intensity zone will maximize cardiovascular benefits and push your endurance.
Volume: Consider varying your weight. Some sessions might involve lighter weights with faster paces, while others could be heavy rucks over challenging terrains. Be careful when increasing weight, and if you do so, it's preferable to take a path you are already familiar with. In that way, you can minimize the risk of any potential hazard that might occur.
Frequency: 4-5 sessions a week is optimal, but ensure you're listening to your body. Recovery is crucial, especially at this advanced stage.
Additional Tips for Rucking Progression
Vary Your Terrain: Incorporating hills or uneven terrains can intensify your workout and target different muscle groups.
Include Intervals: Mix in periods of faster-paced walking or even jogging. This can elevate your heart rate and introduce an element of high-intensity interval training.
Strength Training: Complement your rucking with targeted strength training exercises. This will bolster muscle growth and reduce the risk of injuries.
Monitor and Adjust: Use a heart rate monitor or fitness tracker to keep an eye on your progress. Adjust your workouts based on data to ensure continuous progression.
While charts and guidelines are valuable, it's essential to remember that every individual's journey with rucking is unique. What works for one person might need adjustment for another. The key lies in staying consistent, setting realistic goals, and continually challenging oneself. As you evolve in your rucking journey, you'll not only witness physical transformations but also the mental fortitude and resilience that come with this powerful workout. Embrace the challenge, enjoy the process, and always keep rucking forward.
And most importantly, enjoy your ruck!!