GORUCK Heavy - OVERVIEW

PROGRAM OVERVIEW

This is a demanding, 6-week training program specifically designed to prepare athletes for the GoRuck Heavy, a 24-hour military-style multimodal ruck event. This plan is
not gym-based. Instead, we utilize the loads you’ll carry during the Heavy: a 25/35# ruck (female/male) and a 40/60# Sandbag (female/male). It also reflects the new
physical fitness test, implemented in
January 2014.

This program is specifically designed to be completed directly before your GoRuck Heavy. You’ll start training the Saturday exactly 6-weeks before the Saturday of your
event. Week 6 is an unload week that will allow you to recover before the event while keeping you active.

WEEKLY SCHEDULE

You’ll train 5 days/week during this program. The training week begins on Saturday:

Saturday - Multimodal Ruck Events or Physical Fitness Test

Sunday - Total Rest
Monday - GR Heavy PFT Work
Tuesday - Core + Durability
Wednesday - GR Heavy PFT Work
Thursday - Long Ruck
Friday - Total Rest

Ideally, you will train Saturday, take Sunday off, train Monday through Thursday, and take Friday off. If for some reason you cannot keep this schedule, do not skip any
sessions, do them exactly in order as they are designed.

This is a progressive training program - it gets harder as you progress through it.

GORUCK HEAVY PHYSICAL FITNESS TEST (GRHPFT)

2 minutes max reps push-ups. *

2 minutes max reps sit-ups. *
12-Mile Ruck Run: maximum time allotted is 3 hours 30 minutes. **

*Push-ups and sit-ups are done without a ruck. The standards Cadre will use to grade you on your push-ups and sit-ups are here. The passing standards are according to
current Army Physical Fitness Test scores based on age, found here.

** For the 12-mile ruck run, your ruck must weigh at least 35 lbs. at all times, not including water or food.

EXERCISE PROGRESSIONS

During this train-up every number of repetitions you perform is based on the number of repetitions you completed during your latest GRHPFT.

Example:
Athlete Performs 50x Sit-ups on initial GRHPFT during Session 1.

Session 2 from the plan calls for:

5 Rounds
Sit-ups
30% of your Max Reps scored on Session 1, every 60 Seconds, then ....
1 Round, Max Reps in 60 Seconds.

30% of 50x Sit-ups is 15 (.3 x 50 = 15). So, set a repeating timer for 60 seconds. On Round one, do 15x Sit-ups as fast as possible, then rest for the remaining time left in
the interval. When the Round 1‘s 60 seconds is up, sprint through 15x sit-ups again for Round 2, rest the remainder of the interval, etc. through 5 Rounds. On the 6th
Round, do as many sit-ups as possible during the 60 second interval - you can rest and start again if necessary - just work the entire 60 seconds.

RUCK PROGRESSION TABLES

The training plan includes scaled paces for your rucks. These paces are based on your assessment results. You’ll take the assessments 3 times throughout the plan. Use
your latest assessment results for the subsequent training sessions.

We use interval training to train your rucking. The interval distances are shorter, and pace faster than your latest assessment pace.

Here’s how to use the tables:

1. After each GRHPFT figure out your average mile pace. Do this by dividing your total time by the ruck assessment distance.
2. Locate your 1-mile ruck pace under the column labeled 1-MILE RUCK PACE.
3. Trace along that row to the appropriate 3-mile ruck pace according the the week of the training plan you’re currently in. Note that the 3-mile ruck pace is the total
time for the 3-mile interval instead of the 1-mile pace time.
4. Repeat this process after each GRHPFT.
Example:
Athlete rucks Session 1’s 8-mile ruck in 1:39 minutes.

Session 2 from the plan calls for:

2 Rounds
Ruck 3-miles at Interval Pace Pace on SESSION 1 finish time.
Rest 5 min. between intervals

First, figure out the average 1-mile pace for the assessment ruck. 1:39 minutes is 99 minutes. 99 divided by 8 equals 12:23 seconds per mile. Next, locate the row a 12:23
second mile pace falls within:

A 12:23-mile pace falls between 12:20 - 12:29. Trace to the right along that row to the 3-mile time under the WEEKS 1-2 column and see that the 3-mile interval time range
this athlete will ruck is 34:25 - 35:35 for two rounds. After the first round, they’ll rest 5 minutes, then attempt to ruck the second interval in the same time frame.

If you have any clarifying questions, email rob@militaryathlete.com.

Special Equipment
This plan doesn’t require a gym. However, there are five pieces of special equipment you will need to complete this program:

Sandbag. Men will need a 60-pound sandbag, Women will need a 40-pound sandbag. We sell sandbags at here, but you can also use an old duffle bag or
canvas Army duffle bag. The bag, as long as it’s big enough and durable, isn’t important. What is important is what you fill it with. We recommend mulch made
from ground up tires or wood pellets which you can purchase at any garden store or big-box hardware store.
Ruck Pack. Ideally you’ll use the same Ruck to train with that you’ll use during the GoRuck Heavy. You will also need to load it with the same weight, food, and
water you’ll carry during the Heavy, so 35# not counting food and water.
Water-resistant watch with timer/stopwatch. 100-lap Timex Ironman is best.
PVC Pipe or Broom Handle
Foam Roller

Optional Equipment/Other Equipment Suggestions:

Pedometer/GPS - You’re going to be rucking a lot during this program, and will need to know distance and pace. Unless you drive or bike the route ahead of
time, a Pedometer or simple GPS unit will help you greatly and allow you to vary your rucking courses during the training program. We recommend the Garmin
Forerunner 10. It’s simple, inexpensive, and will calculate your mile pace for you.
Shoes/Boots/Socks - Wear the same shoes/boots and socks during training you’ll wear during the GoRuck Challenge. This will allow you to identify/fix any
foot/blister issues which may come up.

ESSENTIAL TRAINING CONSIDERATIONS

Feet: Many people quit due to their feet. Find a sock system that works for you and test it over and over again during the long events. Get it dialed.

Water: Most GoRuck Heavy events include time in the water. This isn’t necessarily physical. Cadre wants to mentally challenge you by making you uncomfortable, dirty,
and cold. Some of the events start by having you soak your ruck, and your boots in water. We don’t care how you soak them, but make sure to do so thoroughly.

Time of Day: The Heavy will happen overnight, guaranteed. Prepare by performing your long events at night. Start no earlier than 8 pm. Don’t exceed the time limit for the
long events. No matter where you are in the session, stop at the designated objective time.

Rucks: Know your ruck like the back of your hand. Never have to search for food. You should know where it is without light. Any other gear you may be able to grab, like a
headlamp, should have a place that makes it easy to grab. Cadre recommends compartmentalizing with plastic bags. So do we. Again, get it dialed.

Rest: Never rest without objectives. Keep your mind busy. Use the long events to practice and find what works best for you. .We
recommend this:

1. Take care of your feet first. Dry socks, tend to blisters, etc. One foot at a time. Don’t get caught with both boots off.
2. Eat and hydrate: once your feet are squared away, eat and hydrate. Use the long rucks and events in this plan to find the liquid and food which work best for
you.
3. Relax with purpose: We include many mobility drills in this plan. Find the ones that work for you and use the rest to move your joints through their full range of
motion. Focus on your low back, hips, and shoulders, in that order.
4. Total rest: if the rest period lasts long enough, silence your mind and rest as fully as you can.
5. Think short term and always keep a sense of humor.

COMMON QUESTIONS

How long should the training session take?

Saturday events: 4-6 hours
Monday/Wednesday: up to 4 hours. This depends largely on your ruck time.
Tuesday: less than 60 minutes.
Thursday: 3 - 4.5 hours
Why are there two numbers listed for the exercises with assigned loads and two numbers before some exercises?
The lower weight is the prescribed weight for women, and the higher is for men. The number before the exercise is the female/male rep count (ex: 3/5x Pull-ups).

Additionally, for Sandbag Get-ups, the number prescribed is the total number you’ll do. So 30x Sandbag Get-ups is 30x total, or 15x each side.

Reps for Lunges, on the other hand, describe the number of Lunges you’ll do each side, so 5x Lunges is 5x each leg, 10x total.

What if I miss a day?

Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around.
Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?

See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?

See our Nutritional Guidelines HERE.

More Questions?
Email: coach@mtntactical.com

Good Luck!
Rob Shaul
Mountain Tactical Institute
Jackson, WY