Description
The Ruck Improvement Protocol is a multi-tiered training program for military and mountain athletes. With 3 levels to choose from there are over 52 specific training sessions that will transfer the athlete’s fitness to the specific mode of carrying external loads over extended durations.
This program has all 3 levels included, and the training consists of rucking only. It is meant to be done in conjunction with other protocols, or programs.
Level 1 – Beginner
General Ruck Improvement
8 sessions
4 weeks long
Longest movement 8 miles
Perfect for GORUCK events, Basic Training Prep, recreational backpacking trips, building a base for Level 2
Level 2 – Intermediate
Military and Mountain Specific
20 sessions
7 to 9 weeks long
Longest movement 14 miles
Appropriate for individuals attending SFAS / RASP / RANGER
Also appropriate for serious back country hunters
Level 3 – Advanced
Specifically designed for “The Long Walk”
24 sessions
10 weeks
Longest movement 18 miles
Appropriate for individuals attending SFOD selection
Suggested training frequency:
- 2-3 days per week
Suggested Programs Prior:
- Any
Suggested Programs After:
- Any
Required Assessments:
- 2 mile run time (for levels 1 and 2)
Required Equipment
- Backpack with frame and waistbelt
- Ability to load it 25 to 90 lbs
