RUCK EVOLUTIONS

Ruck / (rʌk) / [noun] - military slang for a rucksack.

Rucking is the term we used to describe the act of walking with your ruck which is typically weighted. Like hiking with your backpack, rucking requires you to take physical action to propel yourself and your ruck in a forward motion. Rucking has many and varies benefits, notwithstanding improving mobility, developing your core and building strength whilst enabling you to further develop your mental resilience as you scale the rucking experience.

Yes, there's weight in that ruck but it's not heavy impact on your joints like you'd find from running and other related exercise activities. Likewise, a securely fitted & well made ruck is easier on your traps than a barbell.

This should be captain obvious. Yes, we refer to posture and low impact, but the biggest and almost unrecognised benefit is your developing core strength. This is especially so when the weight you bear in your ruck increases or as you bear that load for longer.

When you rack your ruck on your back it's not a hunched over position like you find yourself at the desk. You have to correct that quickly and maintain a posture with shoulders back, chest proud and engage your core. As you move with your ruck, navigating the terrain you're constantly adjusting as you go and your posture benefits.

Simple math. Walking with some pace or running does burn calories. But, add some weight and that metabolic furnace is stoked right up. As you're moving, changing direction, adjusting to terrain with the weight, it's a form of resistance training without a barbell in sight. The benefits aren't just incurred in the legs, but the whole body including heart and lungs.

This is where we start. With a simple group of fellow 'ruckers' and a plan to get outside. The aim is to get you started with a 10-minute walk that in time, includes load. It might be a simple regular ruck to work in the morning or a walk home after the day at the desk. Either way, the ruck club is a simple way to incorporate movement into what might be an otherwise static day.

30-min / 60-min / 90-min / 120-min+

Once comfortable with your rucking basics the mileage events take you up a level. Starting out, you're provided with a distance, a map in some instances, then set a timeframe. The aim being to maintain a steady pace to ensure you cover your distance in the desired time. Some events include an orienteering style element where courses include some specific navigational elements to complete before ending the activity.

5km / 10km / 15km / 20km+

The ruck PT challenge incorporates an additional physical element into the ruck. Along the course, periods of time will be allocated to complete a specific workout. Additional tools such as sandbags, battleropes, deadballs or kettlebells may be required to compete the workout in the specified time. On completing the workout, the ruck continues to the next workout breakout or desired destination.

3 - 6 hours / 10 - 15 km

(Each is scaled for experience & chalenge)

When the battle is more mental than physical, there is where the Company Loves Misery. An event that has both individual and team based challenges in the same event and there's very little' down time'. Terms like 'bag dump', 'rinse & repeat', 'welcome party' all sound fun at the start. Soon enough though, they're not fun at all. The question that's on most minds is 'why?'. Knowing full well you'll have the proverbial kitchen sink thrown at you time after time, why start? Our question differs .... 'why not?'. Why not test to see what your physical and mental mettle is really like? You may uncover someone who's looking to breakout after all this time.

P.S. Don't expect any medals for getting part way or even completing. We're not doing it for that reason!

It's simple. Using your ruck and the 7 basic movement patterns, you can get in a great resistance workout that you can scale to your abilities.

Pushing, pulling, hinging, squatting, twisting, lunging and combining the 3 planes of motion, the ruck remains versatile.

Starting with you and your ruck, we go from there. As you get more seasoned you can incorporate other singular objects like a sandbag for additional resistance, a kettlebell or dumbbell, battle or skipping rope or even just more weight. And don't forget, you, your body and movement.

Each workout is written up daily and accessible via your preferred smart device on our website blog. The workout is designed around a gym environment but we always include an 'at home' or ruck variation. The workout summary includes a short video overview that we do on completing each of the workouts ourselves that we hosted on our YouTube channel as unlisted (only accessible via our program subscription).

The focus is on you moving, keep active and being challenged in all 3 planes of motion. The program cycles through regression (easier) and progression (harder) blocks to challenge the stimulus throughout the program. With sessions designed for endurance, aerobic capacity, strength, and bodyweight we also provide a foundational program that draws from the others for a more holistic, full body workout.