Rucking Workouts

On one of our group rucking workouts in Greater Boston. My friend, Betty, on the left & me, on the right.

If You've Ever Worn a Bookbag...

Then you can ruck. Somehow, the name "rucking" makes it seem more complicated than it is.

For our ruck workouts, all you need is a backpack / ruck sack and some weight.

There's no learning curve, and no fancy gear needed. Any backpack and filler will do, especially if you're new to rucking and want to be sure you like it.

My clients and I have used:

Books
Canned food
Plates from the gym

Simplicity lends to consistency, and consistency leads to results. You can always get fancier gear, once you know you like it.

The 1st Time I Went Rucking, I Used 2 Bricks

That was as part of 31 Miles for 31 Heroes, an event held all over the world to honor the memories of The 31 Heroes of Extortion 17. Here's our group before and after:

Before

Inside the former Train With Boh fitness studio in Watertown, MA. Excited!

After

Outside the former Train With Boh fitness studio in Watertown, MA. Exhausted!

For Group Workouts, Rucking Is The Great Equalizer

If you've ever thought about joining a running club, but were hesitant because there are some really fast people out there, then rucking might be for you.

Don't get me wrong, running clubs are great. But, there's some complexity to getting everyone to enjoy the experience together even with pace groups or paced runs.

With rucking, everyone moves together at the same pace and sets their individual intensity with the amount of weight carried.

Much easier and more fun all around!

For The Runners Out There

I'm a runner and there are some days I don't want to run. Physically or mentally, you just might not be feeling it. Rucking's excellent crosstraining.

It lets you decrease the impact your joints would endure from running, while supporting bone density through spinal loading, challenging muscles throughout the body, and allowing you control over the intensity of your cardiovascular efforts with your choices of load, speed, and terrain.

We've talked benefits of rucking long enough. Let's get to your rucking workouts!

Disclaimer

As detailed in our Terms of Service and Privacy Policy, by engaging in any physical activity or exercise program with Adelante Fitness, you acknowledge and agree that you have consulted with your medical professional and have obtained medical clearance to participate. The workouts and training programs shared on AdelanteFitness.com and in our newsletter contain only recommendations and are intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

Your Rucking Workouts

Rucking Workout #1

A Timed Mile

Track your:

Weight carried (lbs. or kg.): __________
Time to complete: __________

Description

A timed mile with your choices of weight and terrain.

Recommendations

For convenience, plot an out-and-back or looped course starting and finishing at your front door.

As an alternative, use a local, public track.

Benefit

Because of the consistency of variables, this can be a baseline workout, allowing you to retest and track progress over time.

Options

1. Your fastest mile walking

2. Your fastest mile running (include walking when & if you need)

3. Your fastest mile without going over a particular heart rate (great as another measure of progress in your cardiovascular training when using heart rate zone training)

Bonus

If you're into fitness wearable technology like Garmin, Suunto, Coros, or other fitness trackers, and syncing with Garmin Connect or Strava, use them to keep data collection and comparison simple.

Questions or Stories

Have a question about this workout? Did you give it a try and want to tell us how it went?

Share your question or story here!

Disclaimer:
This training program contains only recommendations and is intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

Yours in fitness,
Boh

David Bohmiller, MBA, MS, CSCS, TSAC-F
Founder and Lead Trainer at Adelante Fitness LLC
(He/him/his)

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