{"title":"Training Programs","description":"","products":[{"product_id":"the-pushover","title":"The Pushover with Jaala Shaw (4-Week Training Program)","description":"\u003cp\u003e\u003cem\u003e\u003cstrong\u003eThe Pushover\u003c\/strong\u003e\u003c\/em\u003e\u003cspan\u003e \u003c\/span\u003eis a 4 week program. 3 days per week. 10-15 minute sessions.\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDo you want to go from zero to hero with your push-up strength? This program is for you!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe heart of the matter is that most people are either not consistent enough to see improvement with their skills, or they overtrain. This program is designed to help you build strength consistently, while avoiding burning out on this particular skill by building in intentional variance in pushing movements as well as time under tension. You can add this as auxiliary work to any existing training program.\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cmeta charset=\"utf-8\"\u003eProgram access: PDF download and online video library.\u003c\/li\u003e\n\u003cli\u003eProgram duration: 4 Weeks\u003c\/li\u003e\n\u003cli\u003eSessions per week: 3\u003c\/li\u003e\n\u003cli\u003eAthlete level: ALL\u003c\/li\u003e\n\u003cli\u003eEquipment needed: \u003ca href=\"https:\/\/www.goruck.mom\/collections\/rucksacks\"\u003eRucksack\u003c\/a\u003e with \u003ca href=\"https:\/\/www.goruck.mom\/collections\/ruck-plates\"\u003eRuck Plate\u003c\/a\u003e (30LB\/20LB) + \u003ca href=\"https:\/\/www.goruck.mom\/collections\/sandbags\"\u003eSandbags\u003c\/a\u003e (\u003cmeta charset=\"utf-8\"\u003e \u003cspan data-mce-fragment=\"1\"\u003eone very light one for single arm movements, one heavier one for pressing movements and pulling movements)\u003c\/span\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"GORUCK","offers":[{"title":"Default Title","offer_id":41546264936548,"sku":"41546264936548","price":40.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0275\/4985\/9940\/products\/jaala-pdp-lead.jpg?v=1767721891"},{"product_id":"sandbag-strength","title":"Sandbag Strength with Cadre DS (6-Week Training Program)","description":"\u003cp\u003e\u003cem\u003e\u003cstrong\u003eSandbag Strength\u003c\/strong\u003e\u003c\/em\u003e is a 6 week program. 3 days per week. 20 minute sessions.\u003c\/p\u003e\n\u003cp\u003eLifting with \u003cem\u003eSandbag, Ruck, Stability, Agility, Loaded, Tactical (SALT\u003c\/em\u003e) conditioning. Goal is to use heaviest equipment available and match weights with appropriate movement quality. This program is meant to be paired with a general physical preparedness session such as daily ruck or simplified conditioning session.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cmeta charset=\"utf-8\"\u003eProgram access: PDF download and online video library.\u003c\/li\u003e\n\u003cli\u003eProgram duration: 6 Weeks\u003c\/li\u003e\n\u003cli\u003eSessions per week: 3\u003c\/li\u003e\n\u003cli\u003eAthlete level: ALL\u003c\/li\u003e\n\u003cli\u003eEquipment needed: \u003ca href=\"https:\/\/www.goruck.mom\/collections\/sandbags\"\u003eSandbag\u003c\/a\u003e. Heavier is better. Having a few options is best.\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"GORUCK","offers":[{"title":"Default Title","offer_id":41546265722980,"sku":"6484825bc27a8","price":60.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0275\/4985\/9940\/products\/sbs-pdp-lead.jpg?v=1767721896"},{"product_id":"kettlebell-curve-training-program","title":"Kettle Bell Curve Training Program with Nichele (8-Week Training Program)","description":"\u003cp\u003e\u003cem\u003e\u003cstrong\u003eKettle Bell Curve\u003c\/strong\u003e\u003c\/em\u003e\u003cspan\u003e \u003c\/span\u003eis an 8 week program, 3 days per week, for all levels.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eNOTE: PDF with video movement library will be sent via email after order is completed\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e3 workouts per week, which can be done as stand alone workouts or in addition to a distance ruck, strength training and\/or daily SRT programming.\u003c\/p\u003e\n\u003cp\u003ePick a weight that is challenging but doable. Have at least 2 different weights, so you have a heavy and light option. Quality is key, so for the first 2 weeks work on proper form and technique. The middle 4 weeks you will work on building up in weight and increasing your speed while maintaining proper form. The last 2 weeks we will begin to taper back down and finish with another round of testers.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhy Incorporate Kettlebell Training?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eSuitable for both beginners and high-performing athletes\u003c\/li\u003e\n\u003cli\u003eA single piece of equipment that offers an efficient full-body workout for injury recovery, performance improvement, and building power and strength\u003c\/li\u003e\n\u003cli\u003eEngages stabilizing muscles and improves grip strength\u003c\/li\u003e\n\u003cli\u003eEnhances core strength, dynamic movements, and powerlifting\u003c\/li\u003e\n\u003cli\u003eVersatile for cardio, strength, flexibility, and isolated movement patterns\u003c\/li\u003e\n\u003cli\u003eUsing kettlebells improves muscle mass for joint protection and prevents imbalances\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch6\u003eTrainer Bio\u003c\/h6\u003e\n\u003cp\u003eNichele is the Director of Training at GORUCK. She has 20 years of experience in the fitness industry. Starting her career as a Strength \u0026amp; Conditioning Coach after completing her Bachelors in Exercise Science\/Community Health, she became a Corporate Wellness Director and built a wellness program for a Fortune 500 company. She has owned and operated a fitness equipment company, designing \u0026amp; equipping fitness centers around the world.\u003c\/p\u003e\n\u003cp\u003eNichele believes variety is key to optimal health and performance. She has immersed herself in different types of exercise and obtained multiple certifications including hundreds of hours in weightlifting\/powerlifting courses and yoga\/breathwork training. This deepening of her expertise has led to coaching athletes at all levels in various sports to reach their goals through training and proper recovery. She loves a good challenge and completes at least one “misogi” event a year to continue pushing outside her comfort zone. A few of her favorite events were the GORUCK Tough Challenge, 29029 Everesting \u0026amp; Hell on the Hill! She lives and breathes fitness and is happy to share this program with you!\u003c\/p\u003e","brand":"GORUCK","offers":[{"title":"Default Title","offer_id":42110272241764,"sku":"42110272241764","price":60.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0275\/4985\/9940\/files\/kbcurve.jpg?v=1767722683"},{"product_id":"high-speed-low-drag-training-program","title":"High Speed, Low Drag Training Program","description":"\u003cp\u003e\u003cb\u003e\u003ci\u003eHigh Speed, Low Drag\u003c\/i\u003e\u003c\/b\u003e is an 6 week program, 3 days per week, for all levels.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eNOTE: PDF with video movement library will be sent via email after order is completed\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eSpeed, Surprise, and violence of Action are 3 critical ingredients to mission success. This program is designed to improve your relative speed by focusing on dynamic movements, agility, coordination, power output and synchronization of your rucking threshold and sprinting capacity. We will utilize 3x ~20 minute training sessions per week in which you will combine jumping, directional control, plyometrics, and interval based sprinting. Sometimes you have to run to the fight.\u003c\/p\u003e\n\u003cp\u003eProgram duration: 6 weeks\u003c\/p\u003e\n\u003cp\u003eSessions in a week: 3\u003c\/p\u003e\n\u003cp\u003eAthlete level: ALL\u003c\/p\u003e\n\u003cp\u003ePrerequisites (if any): Positive Mental Attitude and desire to improve\u003c\/p\u003e\n\u003cp\u003eEquipment needed: a ruck or “a rock or something”\u003c\/p\u003e\n\u003ch6\u003eTrainer Bio\u003c\/h6\u003e\n\u003cp\u003eA Veteran Air Force Special Operations Combat Controller, Dan AKA “Cadre DS” served in Afghanistan, Iraq, Syria, Niger, and Haiti, ranging from combat deployments to humanitarian missions. An avid health and wellness advocate, he has also excelled in the competitive sports arena as a four time CrossFit Games Regional Competitor, Strongman National Competitor, and Spartan Ultra World Championship Finisher, Powerlifter, Grappler, and led over 200 GORUCK Challenge events. He believes in and embodies having a “ready for whatever” capacity at all times.\u003c\/p\u003e\n\u003cp\u003eDS has owned and operated a Strength and Conditioning facility and CrossFit Gym since 2012 and specializes in leading highly motivated groups and individuals with unique goals. Spearheading the GORUCK Sandbag and Ruck Training program, which has led to thousands of more capable GRT’s, DS takes great pride in building “Assets” through focused and deliberate physically demanding tasks.\u003c\/p\u003e","brand":"GORUCK","offers":[{"title":"Default Title","offer_id":42740474576996,"sku":"42740474576996","price":60.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0275\/4985\/9940\/files\/highspeed_4.jpg?v=1767723049"},{"product_id":"elementary-school-ruck-training-program","title":"Elementary School Ruck Training Program","description":"\u003cp\u003eThis ruck workout program is for elementary school-aged students. It is written as a curriculum for any teacher or parent\/guardian\/coach to use in their own context. 24 lessons (12 per age group) are fully formed with warm-up, workout, and cool-down, but you are free to adapt the content however you’d like to fit your own context. The workouts are split into 8 years old and under, and 8 years old and over.\u003c\/p\u003e\n\u003cp\u003eThe Elementary School Ruck Training Program is meant to build familiarity with functional movements in a fun and engaging way. The workouts are designed to be led by an adult; children should be monitored at all times. It is recommended that the focus of the program is on moving the body and having fun doing it.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eChildren should remain unloaded until they have good foundations of perfect movement. Remember that children cannot build muscle mass dramatically before puberty (without the appropriate levels of testosterone and estrogen present), but they can build neuromuscular connections.\u003c\/li\u003e\n\u003cli\u003eDoing fitness consistently and practicing great movement patterns build synaptic connections that are the foundation for weighted movement in the future (when a child reaches puberty). Children encode information better with repetition, so you will see yoga poses, movements, and breathing practices repeated throughout the program.\u003c\/li\u003e\n\u003cli\u003eAllow children the space to have fun with this program, teach them how to execute the perfect range of motion for each movement, and enjoy spending time with them working out.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eEquipment Needed\u003c\/h3\u003e\n\u003cp\u003eRucksack or backpack (unweighted or with very little weight; less than 10 lbs\/5 kg); Optional: very light sandbag or medicine ball (4 - 10 lbs or 2 - 5 kg)\u003c\/p\u003e\n\u003ch3\u003eProgram Notes\u003c\/h3\u003e\n\u003cp\u003e24 lessons are offered: 12 for 8 and OVER and 12 for 8 and UNDER. Choose to follow the program that is developmentally appropriate for your child\/group of children.\u003c\/p\u003e\n\u003cp\u003eIf more than one workout is scheduled in a week, it is recommended that children take at least one day of rest in between each workout.\u003c\/p\u003e\n\u003cp\u003eWorkouts are designed to be done as written; energy starts off low with yoga poses, picks up with the “standard warm-up” and movement demos, then rises high during the workout, and finishes at a low again with the breathing exercises.\u003c\/p\u003e\n\u003cp\u003eMovement corrections and cues are not necessary when children are unweighted; let them move however they’d like when they are working out. However, if children are advanced and old enough to use weight, place an emphasis on perfect movement before adding load. When they are moving with weight, make sure they are moving correctly.\u003c\/p\u003e","brand":"GORUCK","offers":[{"title":"Default Title","offer_id":44414866260068,"sku":"ESTP24","price":40.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0275\/4985\/9940\/files\/ElementarySchoolTrainingProgramLead.jpg?v=1767724484"},{"product_id":"teen-preteen-ruck-training-program","title":"Teen\/Preteen Ruck Training Program","description":"\u003cp\u003eThis ruck training program is designed for preteens and teens who want to get stronger and fitter. It is a stand-alone program that can also be used in physical education classes or as a strength and conditioning program add-on for any sports team. The program is four weeks long; there are four workouts each week (16 total workouts), including three strength and conditioning workouts and one ruck per week.\u003c\/p\u003e\n\u003cp\u003eDemonstration videos are included for all exercises and in the daily warm-ups and workouts. Each workout will take 30-60 minutes; the ruck march on Day 4 each week will take up to 90 minutes. There are added post-workout challenges each day; all will be re-tested to measure progress. When the four weeks are complete, repeat or use the demo video library and the given workout structure to design your own program!\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eThis program is NOT designed for children \u003c\/b\u003ewho have not reached puberty. Prepubescent children do not have the level of hormones (estradiol and testosterone) present yet, which allow them to recover well from lifting heavier loads. For children, please see the “Elementary School” specific program.\u003c\/p\u003e\n\u003ch3\u003eEquipment needed per Athlete:\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e1 \u003ca rel=\"noopener\" href=\"https:\/\/www.goruck.mom\/products\/rucker\" target=\"_blank\"\u003eruck\u003c\/a\u003e (with \u003ca rel=\"noopener\" href=\"https:\/\/www.goruck.mom\/collections\/ruck-plates\" target=\"_blank\"\u003eruck plate\u003c\/a\u003e, or sandbag added for load; choose 1 weight: 10\/20\/30#)*\u003c\/li\u003e\n\u003cli\u003e1 lighter \u003ca rel=\"noopener\" href=\"https:\/\/www.goruck.mom\/collections\/sandbags\" target=\"_blank\"\u003esandbag\u003c\/a\u003e*\u003c\/li\u003e\n\u003cli\u003e1 heavier \u003ca rel=\"noopener\" href=\"https:\/\/www.goruck.mom\/collections\/sandbags\" target=\"_blank\"\u003esandbag\u003c\/a\u003e*\u003c\/li\u003e\n\u003cli\u003e1 plyometric box or bench for step-ups\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e*Sandbags and rucks can be used interchangeably for most movements. However, sandbags allow for heavier weights to be used during the strength portion of the workouts\u003c\/p\u003e\n\u003ch3\u003eProgram Notes:\u003c\/h3\u003e\n\u003cp\u003eThis is a strength and conditioning program for preteens and teens. It is designed specifically for this age group to help them build strength and rucking capacity. Though the program lasts 4 weeks, it is possible to do 2 workouts a week and extend it to 8 weeks, or even to do the 4 weeks as written then continue to repeat the cycle adding weight, intensity, and experimenting with the volume.\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eThis program is NOT designed for children\u003c\/b\u003e who have not reached puberty. Prepubescent children do not have the level of hormones (estradiol and testosterone) present yet, which allow them to recover well from lifting heavier loads. For children, please see the “\u003ca rel=\"noopener\" href=\"Https:\/\/www.goruck.mom\/products\/elementary-school-ruck-training-program\" target=\"_blank\"\u003eElementary School\u003c\/a\u003e” specific program.\u003c\/p\u003e","brand":"GORUCK","offers":[{"title":"Default Title","offer_id":44415042846820,"sku":"TSCP24","price":40.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0275\/4985\/9940\/files\/Teen_PreteenStrengthandConditioningProgramLead.jpg?v=1767724493"}],"url":"https:\/\/www.goruck.mom\/en-eu\/collections\/training-plans.oembed","provider":"GORUCK","version":"1.0","type":"link"}