Ruck Load Protocol
A 100lb elk quarter changes everything. Your core, balance, and endurance collapse under load if you haven't trained for it. Our protocol builds the specific structural integrity needed for the pack-out.
Progressive Overload
We don't just throw a heavy pack on you day one. That's a recipe for injury. We use a calculated progression model.
| Phase | Load (% Bodyweight) | Focus |
|---|---|---|
| Base | 10-15% | Postural endurance, stride mechanics. |
| Build | 20-30% | Muscular endurance, trap/shoulder conditioning. |
| Peak | 40%+ | Heavy pack-out simulation, short duration. |
Integrated Strength
Core Stability
Exercises like Suitcase Carries and Paloff Presses to prevent the pack from twisting your spine.
Glute Activation
Heavy rucking shuts down the glutes if you're not careful. We program specific activation drills to keep your prime movers firing.