Ruck / Run / Carry 12-Week Train-Up
Modern Athlete Strength Systems
TacticalDesigned for athletes training for events that include distance rucking, running, and moving heavy/odd objects
Ruck - Run - Carry is our answer to everyone who has asked us how to move further and faster with a ruck on their back.
Having spent nearly 20 years participating in various rucking events - from heavy, slow rucks over arduous terrain, to achieving a sub-2 hour 12-mile ruck, I can tell you that there is a way to smartly train for any event you encounter.
Some of the lessons integrated in this program can only be taught through the first hand experience of spending most of your adult life carrying a pack on your back. That's why outside of the program design, you'll get insight on how to pack your ruck, boot and sock selection, and general advice that only comes from experience.
The detailed design of the program is developed through an advanced understanding of biomechanics, energy systems, and program design.
If you want a no BS blueprint to rucking, running, and moving heavy stuff further and faster - you've found it.
Conditioning
A
Warm-Up 1
General Warm-Up (3 Minutes) Run/Row/Bike/Jump Rope Dynamic Warm-Up (3 Minutes) Banded Good Morning - 10 Rotational Scoop Throw - 10 (Each Side) DB Side Bend - 10 (Each Side) Dynamic Flexibility/Mobility (3 Minutes) Back Roll to Reach - 5 90/90 Hips - 5 (Each Side) Side Plank w/ Reach & Rotation - 5 (Each Side) Banded Pass Through - 10 Each of these blocks are completed AMRAP style. For instance - if you run through the Dynamic Warm-Up in 2 minutes, then start over until your clock hits the 3 minute mark. This is designed to be around 10 total minutes given you will have transition time between movements.
B
Back Squat
6, 6, 6, 12, 12 @ 50, 55, 60, 65, 65 %
C1
Overhead Press
4 x 10
C2
Pull Up
4 x MAX
D
Landmine Lateral Lunge
3 x 10
Conditioning
E
Sled Drag/Grip Circuit
Backward Sled Drag - 6x25m During rest between sets 1-3 perform 15x Captains of Crush on each hand (can sub tennis ball squeeze) During rest between sets 4-6 perform 15x Pinch Grip Side Bends on each side Rest is while performing the grip movements. Once you finish your grip work get back on the sled. Load the sled with approximately 3/4 of your bodyweight (not including sled)
Conditioning
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Conditioning
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Ruck
3 x 1
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Run
1 x 30:00
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Warm-Up 2
General Warm-Up (3 Minutes) Run/Row/Bike/Jump Rope Dynamic Warm-Up (3 Minutes) Banded Good Morning - 10 MedBall Rotational Punch Throw - 10 (Each Side) Palloff Overhead Press - 10 (Each Side) Dynamic Flexibility/Mobility (3 Minutes) Back Roll to Reach - 5 Quadruped Hip External Rotation - 5 (Each Side) Shoulder Airplane - 5 (Each Side) Snatch Push Press - 8 (Empty Barbell or PVC Pipe) Each of these blocks are completed AMRAP style. For instance - if you run through the Dynamic Warm-Up in 2 minutes, then start over until your clock hits the 3 minute mark. This is designed to be around 10 total minutes given you will have transition time between movements.
B
Trap Bar Deadlift
6, 6, 6, 12, 12 @ 50, 55, 60, 65, 65 %
C1
DB Bench Press
4 x 10
C2
DB Chest Supported Row
4 x 10
D1
Kettlebell Swing
3 x 12
D2
Short Lever Copenhagen Hold
3 x 20
10 Minute AMRAP
E
10 Minute As Many Reps As Possible (AMRAP) 50m Single Arm Farmer's Carry (Switch Arms at 25m) Barbell Reverse Curl - 15 (Empty Bar) Band Pull-Apart - 25
Conditioning
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Conditioning
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Run
6 x 400
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Ruck/Run Warm-Up
5 Mins General Prep - Bike, Row, Jog, Jump Rope, Etc -Then- Leg Swings - 5 Each (EA) Leg (Front/Back/Left/Right) Single Leg Glute Activation - 10 EA Adductor Walk Out - 10 EA Iron Cross - 10 EA A-Skip - 20m Backwards Skip to Hip Opener - 20m ACFT Push-Up - 10 Squat Jump - 10
B
Ruck
1 x 45:00
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Modern Athlete Strength
The Modern Athlete coaching team brings decades of experience in the tactical field and working with Division 1 college athletes. Our programs are designed based on first-hand experience as the athletes ourselves, professional coaching experience, and the latest evidence in the strength & conditioning field. We know exactly how to get you to your goals if you are willing to put in the work.
