One exercise that helped me immensely while serving in the military was rucking. It might seem like a simple exercise of putting some weight in the backpack and going for a walk, but you will soon realize there is more to it.
Rucking with a plate carrier will burn your fat, keep you always cantered by engaging your core and boosting your strength.
Though I found it challenging when I started doing it, rucking makes one become a tactical athlete by considerably sharpening one’s fitness, thereby improving how fast one can
You need to be conditioned for rucking with a plate carrier if you are new. I would advise anyone who wants to get into rucking to add strength training routines into their workouts.
This would help them build muscles, which is very important when rucking. To begin, you can go for a fast walk session carrying 5% of your weight and add four resistance training workouts.
This will prepare and condition you for the vigorous rucking with a plate carrier.
After the strength and conditioning training plan, you should start the racking by doing a 4–6-mile ruck three times per week, carrying a load that you are comfortable within your plate carrier.
You can add more and more weight per week as you continue to build on strength.
The Plan on Building Strength for Long Distance Rucking with Plate Carriers
Conditioning yourself and building strength should take about eight weeks, so you should be ready for the vigorous long-distance rucking experience.
In the first week of the strength and conditioning, I advise those who want to try out to go for a mile carrying a plate carrier with about 20 pounds distributed evenly.
Every other week, one should be adding two miles and 5 pounds to the plate carrier.
And by the eighth week, one should be comfortable enough to go for an eight-mile ruck carrying in their plate carrier 55 pounds.
Also, having weekly strength-building workouts would benefit you a lot as you get to your goal of rucking long distances carrying massive weights in your plate carrier.
Also, ensure to partake in exercises that build your core strength since your stability will be paramount when carrying the weight and walking at the same time.
Some recommended core building exercises include Barbell split squats, Barbell row, and barbell floor presses.
How to Take Part in Rucking with Plate Carrier
Use a Strong and Solid Plate Carrier
Use a carrier that has strong and thick shoulder straps that are comfortable with any amount of weight on your body.
The plate carrier should distribute the weight evenly all over for stability and comfort, and you should also be able to maintain your natural posture while on the ruck.
Even though exercises should not be all about comfort, having a plate carrier that does not strain you or cause discomfort is the best way to have an excellent rucking experience.
Always Ensure the Weight You are Carrying is Close and Stable
Secure your plate carrier firmly to your upper body. It would also be better to have straps to the hips since they should hold or carry about 80% of the weight.
Adjust the shoulder straps to anchor the load very close to your upper body. Doing this will reduce swinging and unnecessary movement of the plate carrier.
This will create stability, and at the same time, you will evenly distribute the weight on the body, thus carrying it comfortably.
Never Run While Rucking with Plate Carrier
The number one rule when rucking is that you should not run. While rucking with plate carriers, the fastest you can go is about four miles an hour.
Even walking races can sometimes be considered very fast, but your strides should come close to something like that.
You should ensure that every step touches the ground and practice short, fast steps. This will help you build endurance and not hurt your joints with the load on you.
Also, the steps you make, whether fast or slow, will determine the difficulty you will have while rucking with a plate carrier.
Always Have Shoes with Support
One important thing to remember when carrying a heavier plate carrier is to have shoes that can support your ankles and offer more comfort while rucking.
If you are carrying a load of more than 30 pounds on your plate carrier, you need to have a beefier shoe and some ankle support.
Also, having shoe and ankle support can help bring you comfort terrains that are not flat. They will help you throughout your rucking distance, especially if you cover incredibly long distances.
Rucking with a plate carrier is definitely an exciting exercise that is very beneficial, but with the wrong guide, you will find yourself wearing yourself out or even causing damage to muscles.
Just follow the basic rules before starting to create strength and momentum, and when you are ready for long-distance rucking, always know how to do it well by:
- 1. Using a strong and solid plate carrier
- 2. Securing the plate carrier always close to the body for stability
- 3. Always walking while rucking with a plate carrier
- 4. Having shoe and ankle support