{"id":2114,"date":"2020-08-09T07:35:00","date_gmt":"2020-08-09T11:35:00","guid":{"rendered":"https:\/\/ruck.training\/?p=2114"},"modified":"2020-08-08T17:43:38","modified_gmt":"2020-08-08T21:43:38","slug":"ruck-training-alpha-week-1-2","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-training-alpha-week-1-2\/","title":{"rendered":"Ruck Training &#8211; Alpha &#8211; Week 2"},"content":{"rendered":"\n<p>Below is a ruck training guide for Week 2 of our <a href=\"https:\/\/ruck.training\/tag\/alpha\/\">Alpha Ruck Training Program<\/a>. <\/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 <a href=\"https:\/\/ruck.training\/free-training-plan-guides-goruck-heavy-goruck-tough-goruck-light\/\">GORUCK training guides<\/a> or our weekly programming. We just ask that if you like our stuff, please share it 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 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Sandbag<\/a>. <ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; Sandbag can be very light. <\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; Sandbag should be 30-40 pounds. Set it down as often as needed.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; Sandbag should be 40-60 pounds. Attempt to make the entire mile without setting it down. <\/li><\/ul><\/li><li>If you don&#8217;t have a sandbag, get creative and figure it out.<\/li><\/ul>\n\n\n\n<h2>Tuesday<\/h2>\n\n\n\n<ul><li>Perform the work outlined below:<ul><li>15 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Ruck High Pulls<\/a>.<\/li><li>22 4-count <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Flutter Kicks<\/a>.<\/li><li>Hold ruck over your head as long as possible.<\/li><li>Rest 1 minute<\/li><\/ul><\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; 4 Rounds. Score is the total accumulated time holding ruck overhead.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 5 Rounds. Score is the total accumulated time holding ruck overhead.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 6 Rounds. Score is the total accumulated time holding ruck overhead.<\/li><\/ul>\n\n\n\n<h2>Wednesday<\/h2>\n\n\n\n<ul><li>Go for a ruck. Milage is still low this week. See if you can improve upon last week&#8217;s pace.<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 <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">GORUCK Team Assessment PT Test<\/a>. <ul><li>1 min AMRAP Hand Release Pushup, start position is with the chest on the ground <\/li><li>1 min AMRAP Butterfly Sit Ups, start Position is in the seated position with feet together <\/li><li>1 min AMRAP Sandbag Squat Cleans (<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> 30#,  <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> 60#, <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> 80#)<\/li><\/ul><\/li><li>Full <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">movement standards can be found here<\/a>.<\/li><li>Rest 7-10 minutes between movements to ensure maximal effort.  <\/li><li>If you don&#8217;t have a sandbag, use your ruck for the squat cleans.<\/li><li>Record your scores as we will retest 2 times during this program.<\/li><li>Should you be at all interested in my first attempt, you can see my <a href=\"https:\/\/ruck.beer\/testing-the-new-goruck-team-assessment-pt-standards\/\">GORUCK Team Assessement PT Standards done here<\/a>.<\/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; 45 minutes. <\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 1 hour. <\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 1 hour 30 minutes.<\/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\n\n\n<p><em>Ruck.Training is owned and operated by <a href=\"http:\/\/theruckingcollective.com\/\">The Rucking Collective<\/a>, LLC.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Below is a ruck training guide for Week 2 of our Alpha Ruck Training Program. If you are unfamiliar with&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2117,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[21,8,4,22,11,23,16,24],"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 2 - 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-1-2\/\" \/>\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 2 - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"Below is a ruck training guide for Week 2 of our Alpha Ruck Training Program. 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