{"id":2148,"date":"2020-09-20T17:14:43","date_gmt":"2020-09-20T21:14:43","guid":{"rendered":"https:\/\/ruck.training\/?p=2148"},"modified":"2020-09-20T17:27:38","modified_gmt":"2020-09-20T21:27:38","slug":"ruck-training-alpha-week-8","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-training-alpha-week-8\/","title":{"rendered":"Ruck Training &#8211; Alpha &#8211; Week 8"},"content":{"rendered":"\n<p>Below is a ruck training guide for Week 8 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>Go for a ruck carrying a&nbsp;<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>&nbsp;\u2013 Sandbag can be very light.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>&nbsp;\u2013 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>&nbsp;\u2013 Sandbag should be 40-60 pounds. Minimize the number of times you put it down.<\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Tuesday<\/h2>\n\n\n\n<ul><li>Deck of Death &#8211; Pick 4 PT movements <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">from this page<\/a>. Assign each movement a suit from a deck of cards (diamond, spade, heart, club). Flip over a card and whatever the number is, that&#8217;s how many reps of the movement you complete. Repeat until the deck is finished.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>&nbsp;\u2013 Cut the deck and only do 1\/2 +\/- cards.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>&nbsp;\u2013 Cut the deck and only do 3\/4 +\/- cards.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>&nbsp;\u2013 Do the whole deck.<\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Wednesday<\/h2>\n\n\n\n<ul><li>Time Test. Go ruck for 1 hour.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>,&nbsp;<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>,&nbsp;<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>&nbsp;\u2013 1-hour ruck.<\/li><\/ul><\/li><li>Upon completion record distance, pace, and how you feel. We\u2019ll have 1 more Time Test Rucks in this 12-week cycle. Recording your data will help you gauge improvement.<\/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 work outlined below.<ul><li>Max distance bear crawl. <ul><li>When your knee touches the ground, get up and perform max <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Ruck Swings<\/a>.<\/li><\/ul><\/li><li>Max distance bear crawl. <ul><li>When your knee touches the ground, get up and perform max <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Ruck High Pulls<\/a>.<\/li><\/ul><\/li><li>Max distance bear crawl. <ul><li>When your knee touches the ground, get up and perform max <a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">plank pull through<\/a>.<\/li><\/ul><\/li><li>Max distance bear crawl.<\/li><\/ul><\/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; 3 miles<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 5 miles<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 6 miles <\/li><\/ul><\/li><li>This Saturday is a deload ruck. Next Saturday will be one of our longest rucks in this cycle.<\/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 8 of our Alpha Ruck Training Program. If you are unfamiliar with&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2150,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[21,31,20,22,10,11],"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 8 - 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-8\/\" \/>\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 8 - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"Below is a ruck training guide for Week 8 of our Alpha Ruck Training Program. 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