"Ruck Up" is our ruck march template for military personnel, or for recreational athletes looking for a fun new challenge. It was created by a US Army Ranger with over 20 years of experience competing and training elite soldiers for competition & selection.
This template will ease you up to a 12-mile ruck march over the course of 12 weeks, while carrying 35% of your total body weight in your rucksack or backpack.
Before beginning this training program, you should be able to walk comfortably for 60 minutes about 2-3 times per week. If you already ruck march 2-3 times per week, you can begin with Phase 2 of the template.
- 12 week training program
- 4 phases, 3 weeks each
- Customized ruck weight based on your body mass
- Athlete Stats page that charts your pace & momentum
Requires a rucksack or backpack that can load up to 35% of your body weight, and strong mental fortitude.
Are you up for the challenge?
This template comes in excel format. Opening this template with your phone may alter the formatting and appearance. This template is designed not to accept inputs that may affect outputs. If you have any issues opening, viewing, or using this template, please contact Melissa@ATeamAthleticsOnline.com