{"id":125,"date":"2017-08-31T08:25:10","date_gmt":"2017-08-31T12:25:10","guid":{"rendered":"http:\/\/ruck.training\/?page_id=125"},"modified":"2021-11-08T09:41:17","modified_gmt":"2021-11-08T14:41:17","slug":"goruck-heavy-training-plan-and-guide","status":"publish","type":"page","link":"https:\/\/ruck.training\/goruck-heavy-training-plan-and-guide\/","title":{"rendered":"Free 12-Week GORUCK Heavy Training Plan and Guide"},"content":{"rendered":"

This is a free 12-week training plan\/guide for those training to complete a GORUCK Heavy<\/a>.<\/p>\n

Overview<\/strong><\/p>\n

This GORUCK Heavy<\/a> Training Plan is designed to do two things.<\/p>\n

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  1. It is designed to get you ready for the 24 hours, 40+ miles, of rucking<\/a> you have in store.<\/li>\n
  2. It is designed to help prepare your body for the physical abuse that the cadre will throw at you during your event.<\/li>\n<\/ol>\n

    To prepare for your rucking, this plan will typically involve 3-4 rucking<\/a> days per week. It will typically rotate between short\/heavy rucks, medium\/fast rucks, and long\/boring rucks.<\/p>\n

    To prepare for the beatdowns you’re going to encounter, we’ll involve a number of “workouts” that incorporate\u00a0the various PT exercises you’ll encounter.<\/p>\n

    Format<\/strong><\/p>\n

    The entire GORUCK Heavy training plan is available below for free.<\/p>\n

    If you’d like a fancy PDF version, or you want a copy of the plan in Word or Pages (so you can edit it and tweak it to better suit your needs) then sign up for our email list below and in your first email I’ll send you a copy of the files.<\/p>\n

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