ODA Run/Ruck STRONG 1.0

Docstrength

Tactical / Military
Coach
Jason "Doc" Davidson

When it comes to tactical performance, your engine matters. ODA Run/Ruck I is a purpose-built 16-week program designed to increase aerobic capacity, structural resilience, and mission-specific stamina through progressive development of both running and rucking—delivered in a no-fluff, highly structured format.

This isn’t for beginners. With mileage steadily increasing, long-distance efforts, and demanding weekly volume, this plan was built for those who already have a foundation and need to push the edge. Supportive strength work is included to keep joints stable, stride powerful, and performance sustainable. Recovery sessions are programmed intentionally to ensure adaptation without breakdown.

Whether you're preparing for selection, staying sharp between deployments, or rebuilding endurance post-mission, this plan is your roadmap to operational readiness.

$200
Get ODA Run/Ruck STRONG 1.0
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Concurrent Mission-Ready Training
Train ruck and run concurrently with smart integration—no overtraining, no conflicting demands.
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Endurance that Transfers
Build real-world stamina that applies directly to operational timelines and terrain demands.
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Long-Term Resilience
Supportive strength work improves durability and reduces breakdown from repeated impact.
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Strategic Progression
Mileage and intensity ramp up over time, not all at once—your body adapts, and you stay ready.
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Built for the Tactical Athlete
Every session is designed for military operators who need to move far, move fast, and move often.
Features
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Access to your coach
Doc will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos and coaching cues to guide your practice and make execution easy
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Delivered through TrainHeroic
Doc will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Standard Gym Equipment, Ruck, Outdoors
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Tempo Run

1 x 1

Sunday
Week 1 Day 1

Prep

A

Movement Prep 2

Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.

B1

Barbell Hip Thrust

3 x 12

B2

Tall Plank Weight Slides

3 x 12

B3

Deficit Push Up

3 x 12

C1

4-Way Hip/Banded/Machine

3 x 10

C2

Good Morning/Banded

3 x 15

C3

Calf Raise

3 x 15

D

Farmers carry

3 x 50

Monday
Week 1 Day 2

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Rucking

1 x 5 @ 40 lb

Tuesday
Week 1 Day 3

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Run

6 x 400

Tuesday
Week 1 Day 3

Prep

A

Movement Prep 2

Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.

B1

Romanian Deadlift

3 x 10

B2

Plate to Chest Hold

1 x 1:00

B3

Half-Kneeling Curl to Press (2DB)

3 x 10

C1

DB Pullover

3 x 10

C2

Glute Bridge Hamstring Walkout

3 x 8

C3

Pallof Press

3 x 10

D

Waiter's Walk

3 x 50

Wednesday
Week 1 Day 4

Prep

A

Movement Prep 2

Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.

B

Run: Steady-State

1 x 3

Thursday
Week 1 Day 5

Prep

A

Movement Prep 2

Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.

B1

Barbell Split Squat

3 x 12

B2

Dead Bug (Band Resisted)

3 x 10

B3

Pike Pushup

3 x 10

C1

Blackburn Series

3 x 10

C2

Eccentric Nordic Curls

3 x 5

C3

Calf Raise/Seated

3 x 15

D

Bottom-up KB Waiter's Carry

3 x 50

Friday
Week 1 Day 6

Prep

A

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

B

Rucking

1 x 5 @ 45 lb

Saturday
Week 2 Day 0

A

REST DAY

1 x 1

Coach
More from Docstrength
coach-avatar Jason "Doc" Davidson

Head Coach/Founder

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Stack miles. Build grit. Stay ready.

Stop guessing. Start progressing. If you need to run and ruck like your life depends on it—this is the plan that gets you there.

Get ODA Run/Ruck STRONG 1.0
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FAQs
What if I’m already strong but struggle with endurance?
Perfect. This program is built to develop aerobic and structural endurance without sacrificing your strength. You'll maintain capability while expanding your engine.
What makes this different from civilian endurance programs?
Most endurance plans aren't built with tactical application in mind. This one was developed for real operators, under real-world conditions—where distance isn’t a sport, it’s a mission requirement.
Is this good for prepping for selection courses or schools?
Yes. This program is ideal for candidates preparing for SFAS, RASP, or other selections that require serious aerobic and rucking capacity.
Who is this program not for?
If you're brand new to running or rucking, this program will likely be too much. It’s built for trained individuals who already have a baseline of durability and want to increase capacity.
Why is this labeled as “advanced”?
While the structure is straightforward, the total workload—especially ruck and run mileage—is high. It assumes you're already conditioned to train multiple days per week without breaking down.

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