Matty: You and I both brother! I am sure this is just a hiccup and you will be back to normal in a week or two.
LoRez: That is actually a really good possibility that I didn’t think of. Having a rib out of place is not much fun.
As far as rucking goes. I would start doing it like 3 times a week. If you have access to a treadmill, I would go on a 10 incline the first week, then 11 the next, 12 the following and so on. If 10 feels too easy, then you can always crank it up and back down as you feel. Speed wise, I would start at about 3mph and go on from there. I would do your best to never drop below 3. I usually take that time to read and if I am, then I have to rest the book on the face of the treadmill. If you are not reading then make sure you do not hold onto the treadmill even though you are REALLY, really going to want to. I would start with 15-20 minutes at the beginning and go up from there.
As far as weight, it is going to be a little tricky. Don’t train with anything over 40-50lbs as it beats up your legs and knees pretty bad. Anything less than 25lbs feels more like walking than rucking.
If you really want to hate your life, plan on doing 30 minutes. Every third minute kick up to 8-12mph and run for :60 seconds. then take the next 2 minutes to recover while regular walking at 3mph. Just be careful about doing this because the beating your knees and hips take are substantial. Your running form is completely different when you are weighted like that so take it into consideration.
I hope that helps man!
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“Don?t let life discourage you; everyone who got to where he is had to begin where he was.” --Richard L. Evans
“You see things; and you say ‘why?’ But I dream things that never were; and I say ‘why not?’” --George Bernard Shaw
FRIDAY, 12JUNE2015 - Work For Today
Wave 1/Week 4/Day 5
CONDITIONING - At the Top of Every Minute for 12 Minutes
4 Kettlebell Snatches (2 Each SIde)
10 Kettle Bell Goblet Squats
15 Kettlebell Swings
EVENTS - 50 Foot Yoke Walks
360x50
450x50
540x50
630x50
720x50
720x100
720x50
720x50
STRENGTH GIANT SET
Beltless 3 Second Pause Squats: 135x5, 225x5, 315x5, 365x5, 405x3, 425x3, 455x3
Chest To Bar Pull-ups: 10, 10, 10, 10, 10, 10, 10
Glute Ham Raises: 10, 10, 10, 10, 10, 10, 10
Ab Wheel Roll outs: 10, 10, 10, 10, 10, 10, 10
NOTES
- Yoke walks felt very, very heavy. Much worse than they should have, but I was happy with how my leg held up.
- Squats went well also. It was good to hit 455 without too much pain in my leg and doing so after the yokes walks where they were pretty tired going in.
- I’m going to see how my leg feels tomorrow, but as of today I am now leaning toward entering that comp on July 18th.