{"id":2102,"date":"2020-08-02T16:39:17","date_gmt":"2020-08-02T20:39:17","guid":{"rendered":"https:\/\/ruck.training\/?p=2102"},"modified":"2020-08-02T16:52:31","modified_gmt":"2020-08-02T20:52:31","slug":"ruck-training-alpha-week-1","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-training-alpha-week-1\/","title":{"rendered":"Ruck Training &#8211; Alpha &#8211; Week 1"},"content":{"rendered":"\n<p>Below is a ruck training guide for Week 1 of our Alpha Ruck Training Program. <\/p>\n\n\n\n<p>If you are unfamiliar with our training, check out this <a href=\"https:\/\/ruck.training\/ruck-training-overview\/\">overview<\/a> and this <a href=\"https:\/\/ruck.training\/disclaimer\/\">disclaimer<\/a>.<\/p>\n\n\n\n<p>Finally, we don&#8217;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.<\/p>\n\n\n\n<h2>Monday<\/h2>\n\n\n\n<ul><li>Ruck 1 mile carrying a log.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; Log can be very light. Ditch it half-way through if needed.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; Log should be of average size. Set it down as often as needed.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; Log should not be small. Attempt to make the entire mile without setting it down. <\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Tuesday<\/h2>\n\n\n\n<ul><li>Perform as many rounds as possible of:<ul><li>20 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Squats<\/a> with ruck on.<\/li><li>20 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Plank Pull Throughs<\/a>.<\/li><li>20 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Ruck Swings<\/a>.<\/li><li>20 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Flutter Kicks<\/a>.<\/li><\/ul><\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; Work for 10 minutes. Score is total rounds.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; Work for 15 minutes. Score is total rounds.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; Work for 20 minutes. Score is total rounds.<\/li><\/ul>\n\n\n\n<h2>Wednesday<\/h2>\n\n\n\n<ul><li>Go for a ruck.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; 1 mile.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 2 miles.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 3 miles.<\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Thursday<\/h2>\n\n\n\n<ul><li>Rest day.<\/li><\/ul>\n\n\n\n<h2>Friday<\/h2>\n\n\n\n<ul><li>Perform the following workout in as short an amount of time as possible. <ul><li>Ruck 100m<\/li><li>5 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">push-ups<\/a><\/li><li>Ruck 100m<\/li><li>10 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Squats<\/a> with ruck on<\/li><\/ul><\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; Complete the above 6 times. Score is time to complete.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; Complete the above 7 times. Score is time to complete.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; Complete the above 8 times. Score is time to complete.<\/li><\/ul>\n\n\n\n<h2>Saturday<\/h2>\n\n\n\n<ul><li>Go for a ruck.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; 30 minutes. <\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 45 minutes. <\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 1 hour.<\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Sunday<\/h2>\n\n\n\n<ul><li>Rest day.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><em>Photo Credit: <a href=\"https:\/\/www.dansellphotography.com\/\">Dan Sell<\/a>. If you&#8217;re interested in Dan shooting photos at your GORUCK or Ruck Club events, you can find him on <a href=\"http:\/\/www.instagram.com\/dansellphotography\">IG<\/a> or <a href=\"http:\/\/www.facebook.com\/dansellphotography\">FB<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Below is a ruck training guide for Week 1 of our Alpha Ruck Training Program. If you are unfamiliar with&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2108,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[13,21,8,20,4,14,10],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ruck Training - Alpha - Week 1 - Ruck.Training<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ruck.training\/ruck-training-alpha-week-1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ruck Training - Alpha - Week 1 - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"Below is a ruck training guide for Week 1 of our Alpha Ruck Training Program. 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