Quote:
Originally Posted by mud slinger
Day 1- Run 4-5 miles on fire breaks, chest and tri-ceps
Day 2- Bike " stationary " for 25-30 mins, back and bi-ceps.
Day 3- Ruck 4-6 miles on fire breaks, shoulders and neck.
Day 4- Run or bike.
Day 5- OFF
Before each gym workout I will warm up with 3 sets of 10 chin-ups, 10 cable shoulder raises, 10 one arm lat pull-downs and 25 push ups.
Once I hit the 6th day I will start back over on day 1.
Also since I am going to SFAS in June I try to do all my runs and rucks in the middle of the day.
* Ruck weight is at 55lbs and I never ruck run. I don't know the standards for SFAS but I'm at 1245-1330 minute mile pace and I feel if I go any faster I would be running.
Hope this helps some out. Good Luck with your training and SFAS.
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I find it fascinating that you don't mention squats or deadlifts anywhere. Being able to generate power in the hips is an important aspect in both developing athleticism and preventing injury. Not to mention in a ruck intensive program, excess leg strength makes everything that much easier.