Ruck Training – Alpha – Week 1

Below is a ruck training guide for Week 1 of our Alpha Ruck Training Program.

If you are unfamiliar with our training, check out this overview and this disclaimer.

Finally, we don’t charge anything for our training guides and programs. We just ask that if you like the guides that you share them with your friends, ruck clubs, and strangers on the internet.

Monday

• Ruck 1 mile carrying a log.
  • Light – Log can be very light. Ditch it half-way through if needed.
  • Tough – Log should be of average size. Set it down as often as needed.
  • Heavy – Log should not be small. Attempt to make the entire mile without setting it down.

Tuesday

• Perform as many rounds as possible of:
  • 20 Squats with ruck on.
  • 20 Plank Pull Throughs.
  • 20 Ruck Swings.
  • 20 Flutter Kicks.
• Light – Work for 10 minutes. Score is total rounds.
• Tough – Work for 15 minutes. Score is total rounds.
• Heavy – Work for 20 minutes. Score is total rounds.

Wednesday

• Go for a ruck.
  • Light – 1 mile.
  • Tough – 2 miles.
  • Heavy – 3 miles.

Thursday

• Rest day.

Friday

• Perform the following workout in as short an amount of time as possible.
  • Ruck 100m
  • 5 push-ups
  • Ruck 100m
  • 10 Squats with ruck on
• Light – Complete the above 6 times. Score is time to complete.
• Tough – Complete the above 7 times. Score is time to complete.
• Heavy – Complete the above 8 times. Score is time to complete.

Saturday

• Go for a ruck.
  • Light – 30 minutes.
  • Tough – 45 minutes.
  • Heavy – 1 hour.

Sunday

• Rest day.

Photo Credit: Dan Sell. If you’re interested in Dan shooting photos at your GORUCK or Ruck Club events, you can find him on IG or FB.