GORUCK Challenge - OVERVIEW

PROGRAM OVERVIEW

This is a demanding, 5-week training program specifically designed to prepare athletes for the GORUCK Challenge. The main fitness demand of GORUCK is rucking, 20-
25 miles with load. Additional fitness demands include lifting an carrying heavy, odd objects, extended calisthenics, and overall fitness/endurance for a 12-14 hour event.

This program is specifically designed to be completed directly before your GORUCK Challenge. You’ll start training the Saturday exactly 5-weeks before the Saturday of
your Challenge.

TRAINING PROGRAM GOALS

This training programs has these specific fitness goals:

1. Build Rucking Performance/Endurance - The best way to improving rucking performance is to ruck. During this program you’ll ruck 3 days/week, and at the top
of the cycle, will ruck 16 miles in one session, and 30 miles in a week.
2. Build Work Capacity - GORUCK Challenges are more than long rucks. You’ll be tasked with multiple team events which will test your overall work capacity. This
program includes multi-modal and odd-object work capacity events to prepare you.
3. Build Overall Strength - You’ll move some iron in the weight room as part of this program. The focus is on your leg/hip/core and upper body strength. Strong
athletes perform better and are more durable.
4. Build Core Strength - Rucking under load and the team events will especially stress your midsection. This program hammers core strength 5 days a week. You’ll
come to love/hate sandbag getups and other core exercises.
5. Build Mental Fitness - Saturday training sessions are long, hard grinders which combine distance rucking with multi-modal, work capacity events. Your Saturday
training will most closely resemble what you’ll face at the GORUCK Challenge and build/test both your physical and mental fitness.

TRAINING PROGRAM DESCRIPTION

You’ll train 5 days/week during this program. The training week begins on Saturday:
Saturday - Long Ruck + Work Capacity Events
Sunday - Total Rest
Monday - Gym Strength Training, Sprints, Core
Tuesday - Core + Ruck
Wednesday - Gym-Based Work Capacity, Core
Thursday - Core + Ruck + Running
Friday - Total Rest

Ideally, you will train Saturday, take Sunday off, train Monday through Thursday, and take Friday off. If for some reason you cannot keep this schedule, do not skip any
sessions, do them exactly in order as they are designed.

This is a progressive training program - it gets harder as you progress through it.
The program builds to the Saturday training session the week before you GORUCK Challenge. It includes an unload/taper week of training sessions leading up to the
Challenge.

Special Equipment
The gym-based parts of this program may be completed in any commercial gym. However, there are two pieces of special equipment you will need to complete this
program:

Sandbag. Men will need a 60-pound sandbag, Women will need a 40-pound sandbag. We sell sandbags at militaryathlete.com, but you can also use an old
duffle bag or canvas Army duffle bag. The bag, as long as it’s big enough and durable, isn’t important. What is important is what you fill it with. We
recommend mulch made from ground up tires which you can purchase at any garden store or big-box hardware store.
Ruck or Back Pack. Ideally you’ll use the same Ruck to train with that you’ll use during the GORUCK Challenge. You will also need to load it with the same
weight you’ll carry during the challenge.

Optional Equipment/Other Equipment Suggestions

Pedometer/GPS - You’re going to be rucking a lot during this program, and will need to know distance and pace. Unless you drive or bike the route ahead of
time, a Pedometer or simple GPS unit will help you greatly and allow you to vary your rucking courses during the training program.
Shoes/Boots - Wear the same shoes/boots during training you’ll wear during the GORUCK Challenge. This will allow you to identify/fix any foot/blister issues
which may come up.

COMMON QUESTIONS

How long should the training session take?

The Gym-Based Training Sessions (Monday & Wednesday) should take approximately 60 minutes from start to finish. Saturdays Training Sessions can run from 4-10
hours. Look ahead in the program and plan accordingly.
Tuesdays and Thursday’s also involve rucking and will run long.

Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men.

What if I miss a day?

Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around.
Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?

See our Exercise Library HERE.

What about nutrition?

See our Nutritional Guidelines HERE.

More Questions?
Email: coach@mtntactical.com

Good Luck!

Rob Shaul
Mountain Tactical Institute

Jackson, WY