Specialty
Ruck Progression.
A ten-week introduction to load carriage that adds weight and distance the disciplined way.
- Duration
- 10 weeks
- Schedule
- 3 days / week
- Session
- ~50 min
- Level
- Beginner
- Category
- Specialty
The program
Ruck Progression builds carrying capability with a patient schedule of loaded walks and supporting strength. Load, distance, and pace each progress on their own line, never all at once.
Who this is for
New ruckers, selection-minded trainees starting early, and hikers adding load for the first time.
Designed to develop
- 01Progress ruck load and distance without setbacks
- 02Strengthen the trunk, hips, and upper back for carrying
- 03Learn pacing under load by recording every effort
The training week
- Day 1 — Ruck (progressive load)
- Day 2 — Carry-focused strength
- Day 3 — Long ruck (progressive distance)
The week repeats with planned progression across all 10 weeks. Rest days are part of the program, not a failure of it.
Equipment
Required
Pack with adjustable load
Optional
Dumbbells or kettlebells
Trekking poles
Every prescription includes scaling options and substitutions, so missing a tool changes the movement—not the purpose of the session. See how adaptation works.
Built by
Bo Sandoval
Human Performance · Former UFC PI Director
Coach introduction video arrives with the app release
WorkBuilt is not medical advice. If you have health concerns, consult a qualified professional before starting a new training program.
Train this program / First release is limited
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