Hype Performance

Rucking for Traditional Cardio Haters Part 3 of 3:

🔑Principles of Programming Applied to Rucking:

💪Progressive Overload is Still King: (Rucking should get harder over time to drive adaptation)💪

✅If using mainly as an active recovery modality, 20-30min on off days with no more than 20% bw at 120-150hr is an excellent broad recommendation.

Strength Coach Rudy Rucking Program: (2-3x/week)

A foundation of walking for 30-60 minutes 3x/week is recommended before starting rucking.

Phase 1: Progress from 6-10% bw at 20min and building to 30min

Phase 2: Progress from 10-15% bw at 20min and building to 30min

Phase 3: Progress from 15-20%bw at 30min and building to 45min

Phase 4: Progress from 20%bw at 45min and building to 60min.

A heart rate monitor is useful, driving heart rate to 120-150hr which ultimately you are in control of based on how fast you ruck and what kind of trails you pick.
If you don’t have a heart rate monitor, use the talk test. Should be able to carry on a conversation with someone by your side, just to ensure intensity is not too high.

Rucking for Traditional Cardio Haters Part 2 of 3:

Principles of Movement Applied to Rucking:

Core Position Matters - We want to still apply a “ribs down to hips” cue to ensure we are not just passively hanging out on the lower back. Keep the distance between your sternum and pelvis unchanged. If the distance opens we are excessively arching, if it closes we are flexing.

Deep “360”Breathing: We want to breathe as if our air is water filling up a glass. Deep and into the front, back and sides of the abdomend. Imagine having an invisible weightlifting belt on while walking and filling up all sides of the belt with tension and air as you walk.

Breathe behind ab tension - Russian Strength Coach Pavel Tsatsouline refers to this as “breathing behind the shield”. Once you establish good position and ab tension we breathe behind that protection without ever being disengaged.

Use a “glide stride” - Shoot for a mid foot glide instead of walking like your stomping bugs with your heels.