Mike Prevost’s Series on Rucking
This might be as good as anything I have ever seen.
It’s two parts:
If you need a simple “Do This” program, you might not find anything better than to “do this:”
The basic ruck strength training program consists of one big movement exercise for each of the six basic movements, performed as 3-5 sets of five repetitions, loaded as “sets across” done two times per week on non-consecutive days. The goal is to lift heavy with good form.
Ruck Program Overview:
Monday: Four movements: squat, vertical push, pull, core
Friday: Four movements: hip hinge, horizontal push, pull, core