u/jakazmaj

Hello. I am preparing for rucked based selection. I want so share some information how i am planning to do it, my stats and plan and i hope i get some good comments. I am sorry if my grammar is poor beacuse i am European.
I wanted to go SF for some time and always trained in a way that will buils a good base for it. I trained kickboxing for some time, did a couple of 20+ miles trail runs, a marathon and most recently i was training for triathlon so i think i got some aerobic base. I love gym even more and i lift regulary in a more tactical barbell way but in the past i also did some crossfit. My strenght numbers are squat: 330lb bench: 250lb deadlift: 400lb. Calisthenics are harder for me now beacuse i gained some weight (205lb) and i can do around 80push-ups and 15 pull-ups at the moment. I can hold 4min plank easy. Beacuse i gained weight i also lost a little bit of speed on 1.5 mile rune (from 8:50 to 9:30) but with some work i can get it back. Long distance zone 2 running is not a problem but lately shins start to hurt faster.

Enough of me now i will tell you my plan. Selection is ruck based. I devided my prep in to base build, transition and peak phase.

BASE BUILD PHASE
Here i will be running 2 times zone 2 for 90min and one interval sessions where i will focus only on 400m repeats building to 12x400m sub 6-miles.For rucking i will do one longer ruck with 45lb building from 5 miles to 9 miles and one ruck where i will be building man-maker so i can do 8x8 at the end of the phase.
For strenght i will keep it basic with general strenght work (squat, deadlift, bench, WPU, core, grip, injury prevention.
TRANSITION PHASE
Here i will run still 3 times i week with one interval session of 800m repeats and 2 zone 2 sessions (90min).At the end of this phase i will do 5k time trial sub 20min.
Rucking will still be twice a week with one long ruck building up to 12 miler with 55lb. The second workout will be different every week. One week i will do man-maker 8x8 and the other week i will go to the mountains or other hill type ruck.
For strenght here i wanted to do twice a week 20-rep squats so i build leg endurance and nordic curls. Then one workout will be WPU and BW push-ups and the other bench BW for reps or weighted push-ups (help me here what is better) and BW pull-ups.
PEAK PHASE
I will reduce running here to twice a week. 1xZ2 and one interval sessions where i dont know if i should do repeats, tempo or hill. I will ruck 3 times .1x man-maker 8x8, 1xhill and one long ruck building up to 20mile time trial with 55lb.
Strenght training here will take a back seat. Twice a week i will do trap-bar deadlifts and box step-ups with BW pull-ups and push-ups so i really get to the number i want (120push-ups and 20+ pull-ups). Core, grip and injury prevention will be the same through all phases.

MY QUESTIONS

1. Is my running program good enough or should i include more tempo/treshold/hill work. How would you program running during prep?
2. Is strenght training well planned? 20 rep squats or 5x10 squats or something else? Bench press better for push-ups? Best way to progress max rep pull-ups and push-ups?
3. How would you train rucking? Is it well planned or would you do something better? Is there a better way to get faster, durable and more comfortable for sitting under a ruck the whole day?
4. How would you program hill training with a ruck?
5. Do i need work capacity/HIIT circuits?
6. Best way to train core
7. Your opininon, experiences and recommendation.

THANKS FOR READING AND HELPING!

Hello. I am preparing for rucked based selection. I want so share some information how i am planning to do it, my stats and plan and i hope i get some good comments. I am sorry if my grammar is poor beacuse i am European.
I wanted to go SF for some time and always trained in a way that will buils a good base for it. I trained kickboxing for some time, did a couple of 20+ miles trail runs, a marathon and most recently i was training for triathlon so i think i got some aerobic base. I love gym even more and i lift regulary in a more tactical barbell way but in the past i also did some crossfit. My strenght numbers are squat: 330lb bench: 250lb deadlift: 400lb. Calisthenics are harder for me now beacuse i gained some weight (205lb) and i can do around 80push-ups and 15 pull-ups at the moment. I can hold 4min plank easy. Beacuse i gained weight i also lost a little bit of speed on 1.5 mile rune (from 8:50 to 9:30) but with some work i can get it back. Long distance zone 2 running is not a problem but lately shins start to hurt faster.

Enough of me now i will tell you my plan. Selection is ruck based. I devided my prep in to base build, transition and peak phase.

BASE BUILD PHASE
Here i will be running 2 times zone 2 for 90min and one interval sessions where i will focus only on 400m repeats building to 12x400m sub 6-miles.For rucking i will do one longer ruck with 45lb building from 5 miles to 9 miles and one ruck where i will be building man-maker so i can do 8x8 at the end of the phase.
For strenght i will keep it basic with general strenght work (squat, deadlift, bench, WPU, core, grip, injury prevention.
TRANSITION PHASE
Here i will run still 3 times i week with one interval session of 800m repeats and 2 zone 2 sessions (90min).At the end of this phase i will do 5k time trial sub 20min.
Rucking will still be twice a week with one long ruck building up to 12 miler with 55lb. The second workout will be different every week. One week i will do man-maker 8x8 and the other week i will go to the mountains or other hill type ruck.
For strenght here i wanted to do twice a week 20-rep squats so i build leg endurance and nordic curls. Then one workout will be WPU and BW push-ups and the other bench BW for reps or weighted push-ups (help me here what is better) and BW pull-ups.
PEAK PHASE
I will reduce running here to twice a week. 1xZ2 and one interval sessions where i dont know if i should do repeats, tempo or hill. I will ruck 3 times .1x man-maker 8x8, 1xhill and one long ruck building up to 20mile time trial with 55lb.
Strenght training here will take a back seat. Twice a week i will do trap-bar deadlifts and box step-ups with BW pull-ups and push-ups so i really get to the number i want (120push-ups and 20+ pull-ups). Core, grip and injury prevention will be the same through all phases.

MY QUESTIONS

1. Is my running program good enough or should i include more tempo/treshold/hill work. How would you program running during prep?
2. How would you train rucking? Is it well planned or would you do something better? Is there a better way to get faster, durable and more comfortable for sitting under a ruck the whole day?
3. How would you program hill training with a ruck?
4. Do i need work capacity/HIIT circuits?
5. Best way to train core
6. Your opininon, experiences and recommendation.

THANKS FOR READING AND HELPING!

Hello. I am preparing for rucked based selection. I want so share some information how i am planning to do it, my stats and plan and i hope i get some good comments. I am sorry if my grammar is poor beacuse i am European.
I wanted to go SF for some time and always trained in a way that will buils a good base for it. I trained kickboxing for some time, did a couple of 20+ miles trail runs, a marathon and most recently i was training for triathlon so i think i got some aerobic base. I love gym even more and i lift regulary in a more tactical barbell way but in the past i also did some crossfit. My strenght numbers are squat: 330lb bench: 250lb deadlift: 400lb. Calisthenics are harder for me now beacuse i gained some weight (205lb) and i can do around 80push-ups and 15 pull-ups at the moment. I can hold 4min plank easy. Beacuse i gained weight i also lost a little bit of speed on 1.5 mile rune (from 8:50 to 9:30) but with some work i can get it back. Long distance zone 2 running is not a problem but lately shins start to hurt faster.

Enough of me now i will tell you my plan. Selection is ruck based. I devided my prep in to base build, transition and peak phase.

BASE BUILD PHASE
Here i will be running 2 times zone 2 for 90min and one interval sessions where i will focus only on 400m repeats building to 12x400m sub 6-miles.For rucking i will do one longer ruck with 45lb building from 5 miles to 9 miles and one ruck where i will be building man-maker so i can do 8x8 at the end of the phase.
For strenght i will keep it basic with general strenght work (squat, deadlift, bench, WPU, core, grip, injury prevention.
TRANSITION PHASE
Here i will run still 3 times i week with one interval session of 800m repeats and 2 zone 2 sessions (90min).At the end of this phase i will do 5k time trial sub 20min.
Rucking will still be twice a week with one long ruck building up to 12 miler with 55lb. The second workout will be different every week. One week i will do man-maker 8x8 and the other week i will go to the mountains or other hill type ruck.
For strenght here i wanted to do twice a week 20-rep squats so i build leg endurance and nordic curls. Then one workout will be WPU and BW push-ups and the other bench BW for reps or weighted push-ups (help me here what is better) and BW pull-ups.
PEAK PHASE
I will reduce running here to twice a week. 1xZ2 and one interval sessions where i dont know if i should do repeats, tempo or hill. I will ruck 3 times .1x man-maker 8x8, 1xhill and one long ruck building up to 20mile time trial with 55lb.
Strenght training here will take a back seat. Twice a week i will do trap-bar deadlifts and box step-ups with BW pull-ups and push-ups so i really get to the number i want (120push-ups and 20+ pull-ups). Core, grip and injury prevention will be the same through all phases.

MY QUESTIONS

1. Is my running program good enough or should i include more tempo/treshold/hill work. How would you program running during prep?
2. Is strenght training well planned? 20 rep squats or 5x10 squats or something else? Bench press better for push-ups? Best way to progress max rep pull-ups and push-ups?
3. How would you train rucking? Is it well planned or would you do something better? Is there a better way to get faster, durable and more comfortable for sitting under a ruck the whole day?
4. How would you program hill training with a ruck?
5. Do i need work capacity/HIIT circuits?
6. Best way to train core
7. Your opininon, experiences and recommendation.

THANKS FOR READING AND HELPING!