79 Comments

  1. SGPT Interviews John Maris GoRuck Selection graduate
    September 9, 2013 @ 6:33 am

    […] Articles: GoRuck Training Tips Check out this SGPT Ruck March workout Check out updated Spartan Race Coupon […]

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  2. SGPT Interviews GoRuck graduate James Adams
    September 19, 2013 @ 10:02 am

    […] Related Articles: John Maris GoRuck Selection graduate interview Check out this SGPT Ruck March workout Check out updated Spartan Race Coupon Codes SGPT Interviews GoRuck graduate Mike Kalinowski Check out these GoRuck Training Tips […]

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  3. Lauri Lovvorn 20X Challenge and GoRuck Interview
    November 18, 2013 @ 4:53 pm

    […] Related Articles: GoRuck Interview with JJ WellemeyerGoRuck Interview with Mike Kalinowski GoRuck Interview with James Adams Check out this SGPT Ruck March workout Check out updated Spartan Race Coupon Codes GoRuck Training Tips […]

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  4. GoRuck Brick Wrapping
    November 18, 2013 @ 10:43 pm

    […] Articles: GoRuck Training Tips John Maris GoRuck Selection graduate interview GoRuck Interview with JJ Wellemeyer GoRuck Interview […]

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  5. GoRuck Challenge Packing List
    November 18, 2013 @ 11:01 pm

    […] Articles: GoRuck Training Tips John Maris GoRuck Selection graduate interview GoRuck Interview with JJ Wellemeyer GoRuck Interview […]

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  6. GoRuck Interview with Eliot Ness
    December 12, 2013 @ 4:08 am

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  7. SGPT Interviews GoRuck graduate Mike Kalinowski
    January 8, 2014 @ 1:52 pm

    […] interview Check out this SGPT Ruck March workout Check out updated Spartan Race Coupon Codes GoRuck Training Tips GoRuck Interview with Mike Kalinowski GoRuck Interview with James […]

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  8. Rich X’s GoRuck interview
    January 9, 2014 @ 12:25 pm

    […] Articles: John Maris GoRuck Selection graduate interview GoRuck Training Tips GoRuck Interview with Mike Kalinowski GoRuck Interview with James […]

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  9. Training Progressions for SEALFIT Kokoro
    January 26, 2014 @ 4:11 pm

    […] Check out these GoRuck Training Tips – HERE […]

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  10. Brian
    February 21, 2014 @ 5:58 pm

    Coach,

    Just wanted to drop a line and let you know I signed up for my first GoRuck Challenge in Columbus Ohio on 5/9/114. I’m pretty stoked. Ordered a GR0 ruck pack and a few other items. Gonna try my luck at becoming an Army Ranger in the next few months. Gotta get a few medical waivers but nothing crazy. GoRuck should be a great training opportunity to learn from the cadre. I’ve spent my whole life as a fireman but it’s time to follow my passion. Love the site, the workouts and mental toughness training. It has inspired me and changed my ways. Thanks so much for what you do.

    Brian

    Reply

  11. GoRuck Training Program 30 Day
    February 26, 2014 @ 4:12 pm

    […] 2 min 1 mile run note all results cool down run 2 miles Tips to improve your mile run time More GoRuck Training Tips Quote: I’ll put you through hell, but at the end of it all we’ll be champions. Bear […]

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  12. Mark Sperry
    March 1, 2014 @ 6:19 pm

    After a bit of Q&A with Coach Brad, I thought to add a comment to this post. One of the things that Coach said he would add, in his GRC AAR post, to the training was including carrying some kind of weight out in front of him while rucking. So I’ve been enjoying using a GORUCK 20# Filler Bag, loaded with wet sand (more than 20#). Really good because small and heavy and no straps so you gotta grip it. Can hold overhead with arms fully locked out (IBS Carry Style), shoulder it (Mini-Log PT Style), farmer carry, hug it to your chest what have you… Plus, for self surf-torture PT, the sandbag gripped between your ankles, ruck on chest, makes surf sit-ups that much better! Really happy that Coach Brad is fully GRT’d up and that the tips on training for the GRC are coming thru the SGPT Web. Ruck ON!

    Reply

  13. Brian
    March 7, 2014 @ 10:29 am

    Coach,
    Do you recommend putting a waist strap on your ruck sack. I have the GR0 and was doing training yesterday with pack and it seemed really loose around the waist. It was dragging on the ground during crab walks…any advice? Thanks.

    Reply

    • Brad McLeod
      March 7, 2014 @ 1:55 pm

      Yes; try adding a hip/waist belt and see how that does

      Reply

    • George Tseng
      March 7, 2014 @ 3:18 pm

      Brian- are you keeping the GRO your back? try strapping it up front so it sits on top of your chest/stomach for the crab walks. and practice going feet and head first.

      Reply

  14. Sasquatch
    March 7, 2014 @ 10:50 am

    One thing I rarely see people talking about when training for a go-ruck:

    * you might have to do PT with the flag – it cannot touch the ground
    – how to secure it to your pack
    * you might have to do PT with a team weight – it cannot touch the ground
    – try doing a bear crawl / crab walk / belly crawl / push up / etc with a extra 25 lbs odd object

    buddy train with a team weight – learn how to share the weight

    just some thoughts…

    /Sasquatch…

    Reply

  15. Tony Z
    March 7, 2014 @ 12:55 pm

    Any way to make burpees suck less with the ruck on? Even with the pack tight and a sternum strap on, I feel like on the upward portion of the burpee I’m getting punched in the back of the head/neck.

    Reply

  16. Wally
    March 7, 2014 @ 3:35 pm

    What are good baselines for being able to handle the workload of the challenge? i.e. be able to ruck how long – or ruck a certain amount of vertical feet? Murph with 20# in a certain time?

    Reply

    • Brad McLeod
      March 7, 2014 @ 3:46 pm

      In Goruck challenge you will hike about 10 miles with 6 bricks in your pack. Half of that you may have a log on your shoulder. You do the Murph at 20X and Kokoro with a 1 hour time cap.

      Reply

      • Brad McLeod
        March 8, 2014 @ 7:39 pm

        A good workout we did today which I am using as a benchmark for my next GoRuck challenge is 5 mile hike in hills with 6 bricks (33 lbs) in ruck and 30 lb sand bag carried on ether shoulder to simulate log. My goal is to do several of these before my next event.

        Reply

  17. Heavy 2.0 — Ed’s Valentine’s Day Massacre | Endurance Leader
    March 10, 2014 @ 2:55 pm

    […] Get yourself physically ready: GORUCK has a great training page and so does SGPT […]

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  18. Brian
    March 17, 2014 @ 6:49 pm

    Anyone have any good ankle stretches? Anytime I ruck more than 4+ miles or so I begin to feel a popping behind my ankle near my archilles. I’ve since started stretching much more prior to a longer ruck and it has helped…I’ve included ankle rotations and multiple lower body stretches but it still does it every so often. I have no pain or fear of any damage being done, its more annoying than anything. Thanks.

    Reply

  19. How Can I Build Muscle Like a Navy SEAL?
    April 16, 2014 @ 4:33 am

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  20. Gary
    April 18, 2014 @ 2:38 pm

    What is a good target ruck pace for the Heavy training rucks? I’ve been maintaining 14 mins/mile @ 55# up to 12 miles so far.

    Reply

    • Brad McLeod
      April 21, 2014 @ 11:53 am

      That is very good with 4 miles an hour. Keep that up but make sure you get adequate rest as very hard on your body. Rest, rinse, repeat.
      Email me Gary and I will send you a free audio.

      Reply

  21. Keith
    April 22, 2014 @ 7:11 pm

    I don’t have a training partner close by, so I came up with ways to train for a buddy carry without an actual buddy. #1 I have found that using a EZ curl bar, with a towel wrapped around the middle, works well as you can gradually add weight over a period of time. Start light and build up to a heavier weight. #2 If you have access to a boxing heavy bag you can also use it as well. #3 my dog. Yes my 130lbs wolf dog works well to simulate carry a wounded person.

    Reply

  22. Tom
    April 26, 2014 @ 9:51 pm

    How much do you worry about speed? I.e running and ruck pace?

    Reply

    • Brad McLeod
      April 26, 2014 @ 10:00 pm

      Be prepared to “double time” to meet your next rally point. So train for that – occasionally jogging up a hill with ruck.

      Reply

    • Troy Angrignon
      June 19, 2014 @ 10:38 pm

      Seriously depends on the Cadre. Some will never make you run. Others, like Jason the founder, make you run ALL NIGHT. But we’ve always been trained to not “run with bricks” – it’s damned hard on the joints.

      Reply

  23. GoRuck Training Questions
    April 27, 2014 @ 4:05 pm

    […] Articles: GoRuck Training Tips GoRuck interview with James […]

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  24. CHRIS
    April 29, 2014 @ 11:30 pm

    What are some good snack ideas to keep you fueled up for the entire GR event.

    Reply

    • Brad McLeod
      April 30, 2014 @ 8:59 am

      Good question Chris. Whatever you use as snacks / fuel – use that in your training so it does not surprise you body. Good fuel ideas are trail mix, beef jerky (make sure not spicy), protein bars and goo fuel. Thanks for posting Chris – email me and I will send you a free audio.

      Reply

    • Troy Angrignon
      June 19, 2014 @ 10:39 pm

      Also mentally prepare yourself to have NO food or LITTLE food or “whatever you can grab from the shared food bag” since the Cadre will often take all the food away and control access to it. Your body has like 3-5 weeks of energy stored in fat, so don’t freak out about it. 🙂

      Reply

  25. Top 10 GoRuck Boots
    May 6, 2014 @ 8:16 pm

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  26. GoRuck Foot Care Tips
    May 8, 2014 @ 1:46 pm

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  27. Alexis
    May 12, 2014 @ 9:52 pm

    I have never rucked before. I just signed up for the Heavy on Dec. 5th in S.F. Do you think a person who has never rucked can train enough between now and then to complete it? Thanks!

    Reply

    • Brad McLeod
      May 12, 2014 @ 10:08 pm

      Start rucking now with the tips above. Definitely get a GoRuck challenge under your belt and then get after that Heavy. Good luck

      Reply

    • Troy Angrignon
      June 19, 2014 @ 10:41 pm

      We had 8 (out of 41) people show up and do a Heavy, having never done a Challenge. It REALLY sucked for them but they completed it. I wouldn’t recommend it. They had brutal chafing, terrible foot issues, and were in more pain than they needed to be. I agree strongly with Brad that doing a challenge is a good step towards doing a Heavy. Most Heavy’s are now up to 35-50 miles with 50-250 lb. They’re not nothin’

      Reply

  28. Top 10 GoRuck Equipment
    May 13, 2014 @ 4:10 pm

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  29. Marie
    May 19, 2014 @ 1:00 am

    Hi Brad, Thanks for all your info. I have done 2 GRC and 4 Lights. There are a Lot of training plans for Heavy/Selection out , but need to break it down to 4 days week due to work. Am already doing one ruck per week – 12 miles with 40 pounds. Is there a good calisthenics/ sandbag split (upper body/lower/whole/core and mobility) you could recommend for Goruck Heavy (or HCL) (Simplified as possible) Am running too (can run 6 miles easy)

    Reply

  30. Mark
    May 23, 2014 @ 4:33 pm

    If you were required to choose boots OR running shoes for a Goruck Challenge, which would you pick, and why?

    Reply

    • Brad McLeod
      May 31, 2014 @ 10:06 am

      I would use running shoes for a Goruck light or urban Goruck challenge.

      I would use boots for a GoRuck challenge or one with dirt roads or trails.

      There are several more tips in the SGPT Goruck interviews.

      Reply

  31. Gary Sweeney GoRuck grad interview | SEALgrinderPT
    August 5, 2014 @ 4:01 am

    […] Articles: GoRuck training tips Top 10 GoRuck […]

    Reply

  32. Ryan Mobley
    September 12, 2014 @ 12:07 am

    I’ve already worked up to carrying 50lbs 4 miles. Do you think I should just progress another mile with 50 lbs or lighten the load to around 35lbs and go 10 miles or so?

    Reply

    • Brad McLeod
      September 15, 2014 @ 3:37 pm

      Yes; lighten the load to 35 lbs and go further mileage and add more hills.

      Reply

  33. Brett D
    February 23, 2015 @ 7:58 pm

    Coach, I’ve been trying Flutterkicks while holding a 30 lb ruck overhead. Is there any trick here. It’s obviously harder, but not sure if there’s a good way to try to position the bag or my back more efficiently.

    Reply

    • Brad McLeod
      February 23, 2015 @ 9:16 pm

      That is hard to hold a rucksack and do flutter kicks. Start out with the full weighted bag on your stomach. Do multiple sets of flutter kicks the first week. Then slowly add weight to the rucksack 10/20/30 lbs each week to build up.

      Reply

  34. TP
    March 19, 2015 @ 10:49 am

    Getting prepped for a goruck challenge about a month out, and found out a little over a week ago I have mono. I’m gonna take a couple weeks off which was medically advised. Just wondering if you have any recommended workouts for trying to make up for time lost.

    Reply

    • Brad McLeod
      March 19, 2015 @ 11:08 am

      Hope you are recovered – do the workouts in the article – let us know how you do – good luck

      Reply

  35. Rob Kolinsky
    March 19, 2015 @ 12:34 pm

    Brad,

    Thank you so much for your dedication to this lifestyle! I am sure you have contributed to bettering a lot of people’s lives beyond what you may realize. I am so grateful to have found your website and I tell everyone who will listen that you are the man to go to!

    Check it out, I am signed up for my next GORUCK event! This one is the Memorial Day Goruck Challenge in San Diego, CA on the 22nd of May @9pm till we are wrecked! I am really stoked. So, that being said, I am following your GORUCK Tough training guide and also reading 8 Weeks To SEALFIT. I also incorporate some of the GORUCK’s training workouts.

    You have inspired me to reach my limits and crush them, to find the real strength of my steel. Keep up the great work! GO NAVY! HOOYAH! Best, Rob Kolinsky

    Reply

  36. Brett D
    March 23, 2015 @ 4:08 pm

    Coach, I’m 3 weeks out from my first GoRuck. I’ve worked to reduce times on my workouts, but in these last couple weeks what should I really focus on to prepare.

    Reply

    • Brad McLeod
      March 23, 2015 @ 9:59 pm

      Brett: You should increase your ruck distance over the next 2 weeks and add in more hills. Practice hill runs with rucks and flutter kicks with ruck on your stomach. Make sure you pack fits really well, have your hydration system dialed in and ready to go. Make sure you load will not slip and end up on the back of your neck. Read all of the tips above and all of the recent GORUCK interviews.

      Reply

    • Keith Hymen
      March 30, 2015 @ 8:25 pm

      Something to be aware of, at my last GoRuck we had to switch packs with the others in our group. I got a pack from a person shorter than me and had to adjust it on the go…

      Reply

  37. Mike Hettmann
    March 30, 2015 @ 10:49 am

    Thanks for all your tips on the GoRuck Brad. My question is whether I should make drain holes for my boots. If so, what’s the best way to make good drain holes?

    Reply

    • Brad McLeod
      March 30, 2015 @ 1:17 pm

      Mike: what boots are you wearing now? You can probably use a trail running shoe if you going to do a GORUCK challenge or light. I would not mess up a good pair of boots by adding holes – i would find a good deal on trail running shoes and go that route.

      Reply

      • Mike Hettmann
        March 30, 2015 @ 1:53 pm

        I was looking at getting some new boots. Most of the ones in your recommendations have a leather lower so I was thinking they would need drainage. But if you suggest a breathable shoes I’ll go that route. Thanks again.

        Reply

  38. Daniel Camp
    April 1, 2015 @ 10:00 am

    Daniel Camp here with a question: I have a ho ruck heavy coming up in 2 days, on friday 4/3, and am wondering how to use.my last two days before the event … I am bad at taking time off but wondering of I should do some light running, easy rucking, etc. Thanks in advance and for being a great resource for info

    Reply

    • Brad McLeod
      April 1, 2015 @ 11:56 am

      I would do yoga and walk and relax and rest if you only have 2 days before event. Good luck Daniel.

      Reply

  39. Ben
    April 11, 2015 @ 10:13 pm

    Coach what is some good type of sturdy tactical clothes to wear during these events?

    Reply

    • Brad McLeod
      April 13, 2015 @ 2:48 pm

      weather / temperature and wind will dictate much of how you dress.

      for a cool night – lets say 50’s – not much wind – i would wear Nike combat long underwear with nylon shorts over top of that. I nylon long sleeve tshirt with another nylon shirt over that.

      if it is sunny and hot — you will need to adjust. I would wear a thin nylon long sleeve (to protect from sun) and throw on a floppy hat and something for my neck (getting sun burn sucks)

      if cold I would add a poly-blend wool cap. If cold and rainy I would add a lightweight rain jacket.

      i would stay away from cotton. I would use nylon fabric — or nylon blend/polypro/smartwool as it will dry quicker and still keep you warm if wet.

      let me know if that helps.

      Reply

  40. Dalton B
    April 13, 2015 @ 12:51 pm

    My rucksack sags down tremendously with the weight of the bricks in it. Will GORUCK let me use an external frame to solve this problem (like a pack rabbit frame)?

    Reply

    • Brad McLeod
      April 13, 2015 @ 2:44 pm

      you can put yoga blocks (foam rubber) under the bricks to get the brick up higher on your back. That would be a better route to go.

      Reply

  41. Brett D
    April 13, 2015 @ 2:52 pm

    Coach, a buddy carry in GoRuck seems to be a guarantee for the team. How can I prepare to carry a 200+lb teammate and pack if I don’t have access to a squat rack, or a formal gym.

    Reply

    • Brad McLeod
      April 13, 2015 @ 11:18 pm

      good question Brett. I would find a training partner and carry them…. or I would carry a large sand bag/duffle bag on my back. Let me know what you come up with.

      Reply

    • Keith
      April 14, 2015 @ 4:59 pm

      I used a EZ curl bar with a towel around the middle. You can gradually add weight to it as you get comfortable with heavier weights. Also, try using tires around your shoulders. Start with normal car tires and figure out a way to add weight to them.

      Reply

  42. Angela
    December 7, 2015 @ 9:41 am

    Hi Brad… If doing Crossfit 5x/week what’s the best way to add Ruck training to that type of schedule? Thanks!!

    Reply

  43. Tom
    December 9, 2015 @ 9:04 pm

    Coach, great info! I’m a runner training for 20x and a goruck tough. What is a strong ruck pace/mile to shoot for on wooded trails? Thx in advance

    Reply

  44. Tom
    December 12, 2015 @ 10:49 pm

    Brad, What is a good ruck time/mile? I’m a runner w/ ~ 6min/mile and wondering where I should be targeting for a ruck mile (~30lb load)

    Reply

    • Brad
      December 14, 2015 @ 9:27 pm

      Tom; go to any of our recent ruck march workouts (you can google that and add “seal grinder”) — look in comments and you will see distances and weights for athletes
      here is an example:http://sealgrinderpt.com/navy-seal-workout/ruck-march-workout-10-3-15.html/
      when you do your next ruck workout – please post your score in comments so others can compare times. thanks

      Reply

  45. Louie
    January 7, 2016 @ 5:06 pm

    Coach,
    What is your suggestion for someone who wears corrective lenses? I normally wear contacts. I’m concerned with they may come out during the event especially in water. Life is blurry without them. Should I wear glasses?

    Reply

  46. Shawn Coyle
    June 11, 2017 @ 12:29 am

    Looking for a good 60 day training program to start working on for a challenge. Any and all help is greatly appreciated. Thank you in advance.

    Reply

    • Brad
      August 9, 2017 @ 8:41 pm

      great to hear Shawn. Check out the tips in the above article and post up any questions that you may have in comments.

      Reply

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