Ruck Performance – Asp

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  • Designed to improve an athlete’s base strength and over ground movement while under load.
  • 5-weeks/25 sessions that includes bodyweight strength, midsection strength, and endurance (rucking, running, step-ups) training.
  • Ideal for soldiers, wildlife professionals, outdoorsmen, and hunters who require base fitness preparation for loaded, self-supported movement.

$39.00

DESCRIPTION

PROGRAM OVERVIEW

Asp is a 5-week, 5 training day/week, training program and is the 1st in our Ruck Performance series aimed at enhancing an athlete's over-ground mobility and injury prevention. This programming found in this work is appropriately developed as strength and conditioning for soldiers, wildlife professionals, outdoorsmen, and hunters who require base fitness and will be carrying 35-65lb from location to location.

METHODOLOGY

Rucking (or loaded movement), can be fairly rough on the ankles, knees, hips, shoulders, and associated connective tissues so this protocols primary focus is to gradually enhance the durability of these soft tissues. You won’t necessarily find any sort of technical or tactical preparation; rather, the purpose of this protocol is to systematically strengthen and condition the athlete for the fitness demands of extended duration rucking.

TRAINING STRUCTURE

Training is structured for 5 days a week, Monday through Friday, with Saturdays and Sundays best being used for rest and recovery protocols. You will have 4 different types of sessions which are detailed below. If you are unable to do the prescribed workouts on these days, train when you can and still do them in the order shown.

• Monday: Endurance - Distance Run
• Tuesday: Strength Endurance + Trunk / Durability
• Wednesday: Endurance - Distance Ruck
• Thursday: Strength Endurance + Trunk / Durability
• Friday: Endurance - High Volume Step-up
• Saturday: Rest Day
• Sunday: Rest Day

DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Epoch Ascent, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Epoch Ascent, LLC and its representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

REQUIRED EQUIPMENT

To complete this program you'll need the following equipment:

  • Ruck/backpack loadable to 20-25% of your bodyweight
  • 14-16” step-up box or bench
  • Stopwatch, mobile phone, or clock with interval timer
  • Pull-up bar

FAQs

Who is this program most appropriate for?

This program is for the athlete needing to improve their over-ground mobility and injury prevention. This programming found in this work is appropriately developed as strength and conditioning for soldiers, wildlife professionals, outdoorsmen, and hunters who require base fitness and will be carrying 35-65lb from location to location.

How long are the training sessions?

The strength sessions are structured in a way that can be completed in 60 minutes or less. The endurance based training sessions vary, but should be completed in under 120 minutes.

Why do some of the sessions show 2-3 and 3-4 blocks?

The range of blocks allows for each individual to scale session intensity and length based on whether they’d like a little more, or a little less.

What is your advice on nutrition?

See out FAQ page for some of our basic guidelines concerning nutrition.

How should I train if I cannot maintain a 5 on, 2 off schedule?

It is ideal that you train 5 days in a row with 2 full days off for rest. If you miss a session for some reason, avoid skipping ahead and start again where you left off and complete the sessions in order throughout the plan. If you miss more than a few days in a training week you should start that training week from the beginning in order to get the most out of this training program.

I have more questions, where can I have those answered?

Please email us at training@epochascent.com