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Ruck-Based Leg and Trunk Endurance Protocol



Below is the training protocol to help prepare you for ruck-based events, whether it be a military selection course, or a hiking/backpacking trip.

This protocol is designed to be performed wearing the ruck you plan on wearing during your event, as well as utilizing a 16" step, box, bench, etc.

Depending on your own personal goals, the duration of your event, and many other factors, how far you progress for this protocol is going to differ.

Make sure that you perform the TREBEL Endurance Warm-up before every session.

Before you begin, please make sure that you check in with me (jesse@trebelwellness.com) so that you are set up for success and I can help guide you in the right direction along your journey.



If you have been sedentary, are de-conditioned, and/or feel you may not be adequately prepared to begin training with a ruck on then follow this preparatory work before you begin the actual training plan:

Ruck Load % / Maximum Step-ups / Maximum Time

1. Bodyweight / 200 Step-ups / 10 min.

2. Bodyweight / 250 Step-ups / 12 min.

3. Bodyweight / 300 Step-ups / 15 min.

4. Rest



If you feel you are ready to begin your ruck-based training begin here:

Progressions:

Ruck Load % / Maximum Step-ups / Maximum Time

1. 50% Load / 300 Step-ups / 15 min.

2. 75% Load / 300 Step-ups / 15 min.

3. 100% Load / 300 Step-ups / 15 min.

4. Rest

5. 50% Load / 400 Step-ups / 20 min.

6. 75% Load / 400 Step-ups / 20 min.

7. 100% Load / 400 Step-ups / 20 min.

8. Rest

9. 50% Load / 500 Step-ups / 25 min.

10. 75% Load / 500 Step-ups / 25 min.

11. 100% Load / 500 Step-ups / 25 min.

12. Rest

13. 50% Load / 750 Step-ups / 40 min.

14. 75% Load / 750 Step-ups / 40 min.

15. 100% Load / 750 Step-ups / 40 min.

16. Rest

17. 100% Load / 1000 Step-ups / 60 min.




The standard protocol is to perform this protocol one time per week, while continuing with your regular ruck training 1-2 times per week.

If you need to speed up the progression of your training, then 2 times per week of performing this protocol may be appropriate, but make sure you consult with me (jesse@trebelwellness.com) before you start.

Make sure that you are performing the TREBEL Endurance Warm-up before every training session.

If weather, lifestyle, or injury do not permit outdoor rucking, you can perform up to 2 Step-up sessions per week

Make sure that you take an entire week to rest when your rest week comes up, regardless of the frequency of your training sessions.



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