enter your email below and we’ll email you a link to a pdf, word (editable), and pages (editable) version of this goruck heavy training guide. this goruck heavy training plan is designed to be a guide for your training. if you need to get stronger, then weekly body weight and ruck pt will help. so, if you’re planning to use this guide to run right up to your event date, weeks 11 and 12 should taper your miles and work in order to rest your body for the heavy. use wednesdays to try and push your pace a little bit. if you missed the mark on any of these, use that as fuel for your training and work on your weakness. take time to get used to it and try to find a way to carry it that works for you. get down.” accumulate 5 minutes of a 6″ hold (while holder your ruck overhead) after you finish the above, go for a 1-mile ruck.
the 6″ hold is on your back with your legs straight and feet together. use your hose and soak yourself to the bone. upon completion, rest 10 minutes and then perform a 2-minute max-rep push-up test. if you missed the mark on any of these, use that as fuel for your training and work on your weakness. notes: you can start in the evening, but the majority of your ruck should be at night. this is your last test day for the timed ruck and pt test. do you know your pace? perform the movement for the number of the reps. pull another card and repeat.
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