All the bodyparts have settled down, finally. Back and shoulder are good so I thought about going up to the 44 kg for the one arms but decided to start the month on time with 24 kg speed swing work and go back to my four week cycle: 24 , 32, 40 and 48 kg with the corresponding rep schemes
Warmup
30 minute roll and stretch.
8am
One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
24 kg x 10/10 x 10 sets
200 reps
10,600 lbs
Two hand swing
32 kg x 10
x 12
x 14
x 16
x 20
72 reps
5040 lbs
not bad, should have done the 18 rep set but was a bit behind the crew and tired, so I baled :)
Leopard Crawls
4 laps of 60 ft
getting stronger here all the time but it still kicks my butt
Parallel bar pushups( feet on floor)
12, 12, 10, 10
Db side delts
10 lbs x 12 x 4 sets ( supersetted with pushups)
datsit. about an hour 15 minutes
big ruck tomorrow and it's gonna be a hot one again. gotta start early
neverquit.
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6 comments:
Rif,
Random question but I know you like rucking and I am interested in doing it myself. What kind of benefits do you find it has?
Thanks
Phil
Is it as easy as just loading a backpack and going for a walk?
the best benefit of ruck walking is really solid leg and back strength in addition to enhanced cardio work without having to run( which I cn't do)
it's tough in a very unique way
and yes, it's basically just loading up the pack and walking. I use a progressive approach, as I do in all my training.
Starting with a light pack and a short walk and increasing both as I adapt and get stronger
I started with a 15 lb pack and an hour walk and am up to 37 lb pack and 2 hour walk.
Overall general conditioning in one of the most important patterns ( gait) with no real negative loading on the structure
Thanks Mark.
Thanks for the detailed reply, Mark, that's kind of what I thought, but it's surprisingly hard to find info about doing it outside of a military setting. I could use the aerobic adaptations without the running, so I'm thinking of adding it.
For me,ever since I read the line in Pavel's book " a back of iron and legs that never quit" that's what I wanted. That's what ruck walking is about for me, being able to walk strongly for long periods.
Running breaks you down,but walking is what we're made for and with the ruck you get strong too.
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