Rucking for Athletes | Practical Benefits Of Rucking
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- เผยแพร่เมื่อ 15 มิ.ย. 2021
- #Rucking #BenefitsOfRucking #BeginnerRucking
Rucking for athletes and 7 practical reasons why you should start rucking as a regular person.
In this video I discuss 7 reasons why I think rucking can be a benefit to you and why you should consider adding rucking to your training routine. Rucking programming can be modified to fit the needs of a wide range of people, it can help you burn a ton of calories, it can help you build strength, and it can get you outside without taking much time out of your normal daily routine.
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About Me!
Levi Jaeckel is the Founder of Perform24, a specialized performance training facility in Tampa, FL. Perform24 is the offseason home to many professional athletes, and is the primary training location for dozens of local adults (aka Lifestyle Athletes). Our mission is to use the 1 hour of training inside the gym as a catalyst to drive success in the other 23 hours of your day outside our walls.
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Stretching for Ruckers just went live! This is a highly requested video, check it out here: th-cam.com/video/7cei_JPGaRA/w-d-xo.html
Got out of the Corps in 98 and I really let my body go to shit. Finally kicked smoking cigarettes to the curb 10 months ago and have been focused on getting healthy for the past 6 months. Down 40 pounds and rucking over 100 miles a week. Not bad for 49 and I’m just getting started.
Good that your changing for the better man. Good luck!
Thanks for the comment brother. Keep going. Getting the flywheel turning is the hard part, keep that momentum rolling!
You’re so right. It’s embedded in my mind now. It’s a daily routine and so are my eating habits. No junk, refined sugar or late night eating.
100 miles a week holy hell 😳. That's a lot. How much do you weigh? If you don't mind me asking. Also how much weight are you carrying? I just like to have mental graphs in my head. I'm a smaller guy. 140 lbs 5'7 and I walk 1 mile with 35 lb weight vest in 15:00 minutes. I also put the incline at "13.00" with the speed at 3.6 on the treadmill.
How'd you quit smoking ?
Hello from Russia! Recently I started to walk with a backpack, I started with 10 kg, now it is already 15 kg. I use an American army backpack with a plastic frame molle 2, I noticed an improvement in well-being after 2 weeks - it became noticeably easier to climb stairs, hehe. For some reason, almost no one does this in our country, although this is a very effective activity in my opinion!
Love it! It’s a really effective training modality. Nice work on your improvements so far!
Totally agree.
Leave Ukraine alone
@@andrewbarajas4420 you're a fool?
@@andrewbarajas4420 leave Russia alone. USA get out of Ukraine. USA installed puppet government in 2014.
I found this out when I joined the Marines. Get 2 rolls of duct tape, a 50lb play sand bag, tape it up into a giant compact egg. Then plop it in a bag, tighten your straps and ruck. Getting back into it and starting pull-ups again
Now we’re talking, I love that. Tricks of the trade! I swear sand feels heavier tho haha
Pig eggs I like it
@Mike R I would say start slow, light and short distances at first brother. Make sure you try to distribute the weight in the pack properly so you are not over compensating lower or upper back muscles or have it too much to your right side or left side. Try to balance it when packing as best as you can. Wear good footwear and go slow at first. You will get stronger and faster over time. Probably be better to buy legit ruck gear but whatever works too. 💪 goodluck!
@@alanalan4150 yes sir!
That's genius
I like rucking in old cemeteries. Most are gravel or dirt roads and there is always something interesting to see and read.
For people with diabetes, rucking is best way to better regulate blood glucose while you walking. I am wearing CGM and I see 10% deference if I walk the same route with a backpack and 25 lbs weight. I am 192 lbs and 57 years old. And I am on low carb lifestyle for almost 1 year.
Wow, I did not know that. Thanks for the info, that's significant!
Spot on video! I’m retired Army and Participated in a lot of Ruck Sacking competition events as well as the regular day to day rucking. Now I Ruck with my 25 pound dog now that I put in a special backpack made by K9 Sport Sack, my dog loves it. I’d post a pic but it won’t let me.
Love rucking. Longest I’ve done is 27 miles on the Berryman trail outside of Potosi, Missouri. That was one hell of a day!
great video, 18 yr old here who's preparing for military test and this vid helps alot
Glad you took something from it. Go get it bro!
Great video. Rucking is AWESOME.
Agreed! Thank you for tuning in.
Hey guys, Rucking for Athletes Part 2 just went live! If Part 1 is "Why" you might consider rucking, Part 2 is "How." Thanks for tuning in! th-cam.com/video/1JKFkbU5pz4/w-d-xo.html
I started with 45 for 45 since I have a heavy strength background .. it's made walking more fun!
Super fired up! Just bought a Ruckpack and ready to get after it!
Go get some!
Big fan of rucking, just got into it … nice vid.
Don’t listen to music! You’re a beast!! Great video man! Just dropped a new video for the garage gym as well 💪🏼
Haha I’m a weirdo man! I’ve seen that you’ve been getting after it with the vids. Love that!
I love it. Throw 30 or 50lb in the bag throw on some music podcast whatever an do a quick mile walk an boom 20 min killer workout
Hi Levi stumbled upon your video and realized your local. Love the content thank you!
There we go, love it! Stop by the gym and say hi any time, it’s right in South Tampa.
You know I once saw a study were they compared British marines to British postmen. Bearing in mind that postman essentially just walk every day up high rise flats, in rain and snow, up hills etc with a big heavy bag weighing 20kg every single day. No variation or fun stuff. Just rucking every day. Their fitness smashed the marines.
Wow, that’s wild. That’s also another good example of what relentless consistency can do.
Mate, I live in Yorkshire where literally nothing is flat. The postmen here are a different breed.
Now I do do know that postmen in general are pretty fit because the walk for hours every day. But smash Royal Marines? I think your stretching the truth just a little bit there😂😂😂
I know postmen around here are really fat and their steering wheels are on the opposite side of where most drivers sit. Sometimes they’re late delivering the mail. They are a different breed.
I was shagging a 50yr postwoman
Her name was kroneenberg 1664 named after the French lager
From behind she looked 16 from the front she look 64
Top ride she was 😂
I'm a backpacker. I go primitive camping, through hiking twice a year where I'll spend a week hiking 15 miles a day with a 30 lb or so backpack.
I eat as much unhealthy food as i want on these trips and always lose a good 5 lbs in the week
Elevates your walking to zone 2 cardio
I started out really small with rucking then eventually worked my up to 50 lbs. in my ruck/ALICE pack. I’d run for 50 minutes and then moved up to one hour. I’d been rucking for about a year and a half. Then I started combat sports (Jiu Jitsu) roughly four and a half months ago. I wanted to give my rucking a break until I got used to Jiu jitsu and the schedule. Now that I’m used to my new schedule and Jiu jitsu in general. I’m back to Rucking again. I’m psyched. I’m currently back up to twenty seven pounds in my ruck and I run for one hour. I also added 25 burpees to my workout at the halfway point. I’m pumped to find a group of people who “ruck” as well.
Man, good for you. I love hearing this, thank you for the comment. This is what “Train hard. Live full.” Is all about!
Did you noticed any cardio performance jujitsu wise?
Good video. I did rucking video last week. I think it is good for cross training
Completely agree! That’s a great benefit that I didn’t mention at all. Thanks for tuning in, I’ll go hear what you’ve got to say on the topic!
Before I had a car I always walked around with a heavy backpack and I was always very lean. I stopped doing that after I started driving and Iost that leanness as well as other benefits. I'm going to start walking with a weighted vest.
Subscribed!
I ruck daily for an hour when the walk wasn't challenging enough.
I usually take 10kg (I'm a girl) or I ruck with my supermarket shop that includes bottles of wine!!!
Hey i love this video and im going to dive into your content... i train almost like a pro athlete 3-4 x full body calisthenics per week with a 22km rucking trip + 30 pounds in pack
Im 5'7 170 currently my question is am i going catabolic during these trips or is the weight enough stimulus to offset muscle burn?
Whats a good ballpark caloric burn calculator if this is cross country lots of muddy slopes up and down?
I'm a jogger. I received some ruck plates from my job as a retirement gift. So I was interested in your reasons. The first reason is similar to why I like running except the load. I've started walking with a backpack with 20 lbs.
Fellow Tampanian here ! 👋🏼
Oh yeah, love that. It’s an awesome place to live. I see a lot of people out rucking on Bayshore!
Any chance I can get some advice mate? I've started rucking with a super simple but tough little pack, shoulders straps only, and I find my left shoulder aches quite deep for the first 2 or 3 miles. Are the shoulder only packs a bad idea?
I figure it's alright since when warm and stretched it eases off, but wonder if it's preinjury ya know?
Outter calves agony first 10 minutes. Only taking 5kg atm. Hilly area though
After mile 3 do you notice ab muscles usage?? Im looking to burn some ab chub. With out the ruck I noticed a bit of ab burn.
Can't find the video of you comparing the mystery ranch to the goruck. What model mystery ranch was that?
Just getting started and I need a cheap (inexpensive) bag for rucking. One off of Amazon would be good. Suggestions? Thanks!
Great video
Would a rogue 10 and 20 fit in one pocket?
Just curious what is the name of the backpack In your video?
Audiobooks are free via the library. Continuing a book is a great motivation to get out and ruck.
100% agree!
who makes that ultra ruck pack? I already have a Goruck g2, thanks
Really want to ruck but I'm not sure if I should. I'm 6 1 and 249 pounds. I do it anyways but still
what kind of weights is that? the one with that has 25 thingy
A few times, I had to carry a buddy's backpack on my front side and my own on my back. For some reason, it felt better and I could go faster. I think it's because our human bodies were not meant to run with an uneven amount of weight on our back. We need weight distribution.
Does rucking help deadlift performance?
I use 12 kg bagpack and 2 kg dumbbells on each hand ,i climb stairs up down continuously for 15 minutes, is that a good start or i should push more
Will weighted rucking harm my back long term?
Does rucking affect the hips after a while especially being older. 70+?
I've lost 140 lbs and have 60 more to go. When I started using a 40lb weighted vest, I found the weight difference to be almost unbearable (although after two weeks I'm up to comfortably walking a mile each day with it on now). Should I ease up on using the vest if I'm experiencing pain in my knees and hips or is that just something I need to get used to having not exercised for the last 30 years? I dont want to overdo it.
Good packs to ruck with?
I might be crazy but my 5th ruck was done with 40Lbs for 6 hours is that too much? I weigh 150lbs
My wife and I used to jog and run trails. She has been working her ass off to stay in shape after breaking both legs. And requiring a handful of surgeries to correct her gait. But she will never jog or run again, and likely needs a new ankle and knee. I got out of the Corps and was looking to a life of fitness with my wife, when this happened shortly after my eas. WE try to ruck 2 miles every Sunday. And she trains 2-3 times with a trainer. Rucking is great for us to both, talk and grow as a couple while also developing mental fitness. The 2 miles is an uphill out and back. I'm so proud of her for kicking ass and never giving up.
Man, thank you for this comment. Good for you guys, stay in it!
@Levi.Jaeckel thank you for reading it bro.
Great ! I use my laptop backpack to carry a 15 kg plate haha
That’s perfect. 2022 rucking haha
I do all those things you mention except for using a bag, I just use a vest. I find it does the job, and I like the idea that I'm probably wearing my joints fairly evenly... similar perhaps to an obese version of myself maybe (in that the weight is distributed).
I think there is an additional body recomposition factor that you may have overlooked, it's the idea that the body has some idea when it would be advantageous to shed excess fat depending on the exercise demands on it, and rucking is one exercise that gives such a stimulus (like running, but unlike swimming). So I suspect the body adjusts appetite to shift you to a lower bodyfat setpoint, if you ruck.
The nice thing about a weighted vest is it's easy to add weight gradually. For some reason, many people begin a weight training or fitness program with the idea that they want results immediately, like in a day or two. Instead, I see far more success with a gradual approach, e.g. "am I making improvement?" that begins with as little as a few kg in a vest. Add a kg every week and it soon adds up but you have not killed yourself in the process of getting there.
Thanks for the comment man, I think you bring up some excellent points.
On the vest - I think it's great. There are some differences between a pack and a vest, but they are simply "differences," and neither is flat out "better," or "worse." Use what you have, use what you prefer! One point though that I do make in a separate video.. my lady clients always prefer a ruck. Ha!
The recomposition dynamic and body fat setpoints are always fascinating discussions. Training demand will certainly have a physiological effect like that. The body is amazing man. Stimulus over time is the name of the game.
@@Levi.Jaeckel Thanks! Reading over my comment again, maybe not obvious, not sure if I made it clear, but excess bodyfat (weight) makes rucking or running harder, so I kind of expect that there might be a hardwired response to suppress appetite all else equal or lower setpoint, in order to make future such exercise easier. I.e. an adaptive response. Unlike, say, swimming.
Not saying there is such a response but I would kind of expect one (it seemed to be that way when I did a bit of running in my youth, even though I think it's a terrible exercise when it comes to longevity of your body and its ability to continue to exercise, though it is great and necessary when used sport-specifically for a multitude of sports including boxing, MMA etc.)
I guess what you say is true for women. The vest looks a bit like a tactical crop top, maybe they'd like that, lol, I just hope that term doesn't catch on.
The other benefit to progressive overload is that you have opportunity to perfect the form first... so that by the time you're at the target weight it is the target muscles doing the work and the joints are being moved in an appropriate manner. I have worked my way up to 10kg now, having moved up a kg each week or so. I'm noticing an improvement on leg day at the gym, primarily.
All the other stuff, listening to podcasts, youtube, making calls, getting out of the house and a bit of vitamin D (though good to wear a hat if going out in the middle of the day)... all good points. Having a dog is great because it forces you to do the walk otherwise they go stircrazy and bark or dig etc. They train you to walk them, basically.
@@executivelifehacks6747 I think you are onto something. I swim and run a lot, no matter how hard I swim, it is still easy on your joints/muscles, etc... Running (but faster, 14km/h+) feels like it makes more influence on bodyfat and works whole body even more (especially abs, legs). And if I stop running and I swim more, I gain some fat... running seems to reduce body fat more. Swimming is amazing addon for cardio, recovery, and mentally feels great. Also running sprints uphill are great for bodyfat/cardio too.
What’s up from Lakeland, Fl.
Ooo let’s go! Thanks for watching
Tampa Fl🎉
I injured my knee and later calf muscle playing sports, so I could not run as frequently as I wanted to, so I got idea to ruck, and to multitask :) (while listening to podcasts, audio books). And it feels great so far. I ran into this video, and some really good ideas here, subscribed.
One thing, do you measure heart rate while rucking, I've always had good cardio, and now while rucking with about 22lbs, my heart rate is still pretty low, in 80-90s usually. But it is pretty heavy and I am not sure should I increase the weight. Maybe it is better to try to walk as fast as possible, or to do it in forest, uphill, harder terrain...
Hey man, thanks for watching. Be patient increasing your load. Maybe increase your distance gradually. I would increase distance first, and then load, especially if you are dealing with an injury. Also, concerning your HR, if you increase your tempo I would assume it will bump that HR up. My HR will be pretty high when I’m pushing pace. I don’t ever run or jog with load, but deliberate walking can create quite a demand. Go get it!
Hi! Basic backpacking should sit on your hip not shoulders. You want a backpack with comfortable padded belt that sit on your hip. I am 103 lbs using a day backpack comfortably plan to increase to 20lb 20% of my weigh hope this help
Hey does the plate carrier sit higher on the back compared to the Rucker? If so, how does one compare to the other? I’m trying to focus on my upper back / core / shoulders. Thanks!
Yes, the plate carrier sits a little higher. But, the Rucker is designed to adjust weight/load easier so that may be more relevant for you as well. I actually have another video directly comparing those two products, that one may be worth watching too! th-cam.com/video/bUwPDba7mRs/w-d-xo.html
I’ve started putting weights in my schoolbag when I go to school
Strong AND scholarly. Love to see it
Their called books bro 😂😂
They're 😊
I'm a delivery driver, so I spend about 4 to 5 hours in and out of my vehicle and walking/jogging to customers front door. I was curious as to your thoughts about incorporating rucking into my job. You think having a ruck on for that length of time would end up being too much, resulting in more negative results?
Man, I love this idea. Double dip on work time and training time, that's efficiency. I say try it out! I would start slow, maybe 30min on/30min off or something like that? If you are moving around quite a bit you aren't going to need much weight, 20lbs will be a significant load initially. Start slow, make notes about how you feel. If you do try it, let me know your feedback. I'm genuinely curious!
Just caution to use equal range of motion and use your shoulders carefully if you're pulling anything from your car. Especially if it's a passenger side rather than the rear hatch, where you have to bend more. 5+ years of my traveling dad pulling his bag has left one shoulder a bit unbalanced lol.
Try it out on a day like Friday or whenever you have a day off the next day to try to get into it
Great video! Have you tested your Rucker 3.0 yet ? I'm thinkin of getting one...are the shoulder straps good?
The Rucker 3.0 video is filmed and edited and uploading now, ha! Great timing. It will go live tomorrow! To answer the question tho - yes. The straps are great.
Just trying to decide on which size to get - 20l or 25l - I have their 80lb sand bag Id throw on top of it eventually
I’ve got a couple videos that feature my 25L if you want to see more of that one specifically. Can’t go wrong with either size!
And, I combine the ruck and the sandbags pretty frequently. It’s awful haha. Walking lunges down and back up my sloped driveway are always spicy.
I hate the gym and what it's become, so I ruck, run or roll. I go to the gym as a last resort.
Hi bro, I live in an inner city area. My question is , Can rucking be performed on treadmill indoors? (Only for fitness)
Yes, I'll use lighter rucking during circuits at my gym. Typically I won't program too many treadmill rucks, but they do still work. If you do try it, I would suggest setting the treadmill to a slight incline. It will just feel a little more natural, flat treads and rucks seem to be a little awkward.
Hey man thx for the video, I am writing you from Turkey. I am really into rucking. I have started to walk with weights on my wrist and anckle, I think I can start rucking. You said 15 to 20 pounds, is it good for a beginner and what is the max weight shoul I carry on my back?
Wow, thanks for the comment man! 15 to 20lbs is plenty to start. The "heaviest" I've worked up to is 50lbs for 5 miles. Unless you are training for a specific event - a hunt/hike/camping trip I don't think there's much practical benefit to pushing over 50lbs. Keep up the good work!
Coming from a soldier, 35 pounds is probably the upper limit for most normal folks to not absolutely destroy there bodies if they ruck every day or two. Having done a 5 miler with like 115 pounds (between gear, water, rifle, and ruck) it is absolutely miserable and you definitely feel it in your joints after
I’m in Clearwater. Where are some good places to ruck?
Nice! Usually for the sake of time I just hit the local neighborhoods, I try to avoid any places where I may have to wait and cross a street. But, I’ve done a few good rucks through downtown, Riverwalk, and also Bayshore Blvd. Those are all over here in tampa, but I bet there’s some awesome paths in Clearwater. You may even have access to some “hills” over the inter coastal haha.
So want to try to incorporate this into my walking routine but am so afraid of piriformis pain?????
Thank you for the question. I just filmed a video on this specifically, I'll post it soon!
what kind of shoes are those?
They are one of Reebok’s cross trainers. I think they are the Speed TR? I bought a couple pair over a year ago and worn them both out, they’ve been great.
Great video! I lift 4 times a week. I have been rucking with the Go Ruck 20 lb plate carrier for an hour, 3 times a week with a 14:55 minute pace. Would this still be considered active recovery? Would it inhibit muscle gains? Also, for context, 48 year old female, 5"4, 105 lbs. Thanks!
That's a legit pace! I think at that weekly/monthly frequency, you are getting out of active recovery and probably trending more towards true conditioning training. If your joints are feeling good I don't think there's any problem with that volume in combination with your lifting. I also don't think that's so much that you will lose progress from the weight training. Keep me posted on some long term observations, I love this!
Former 82 Abn infantry paratrooper. Separated march 2021. can confirm you are at airborne standard. I think if your body is already used to it, you were currently at the sweet spot. also you more than likely have the hip strength of a Greek wargoddess. three times a week at a 15 minute pace is about average for us, some weeks we would do ruck-runs (around 35 to 45 pounds) and other weeks we would try and maintain a large gate at a 15 minute pace (45-65lbs). I was 28 years old at 180 pounds though, and carrying heavy weight was my job. Nevertheless I commend you. Keep it up!
@@a.j.alvarez6981 Thanks for your comment! I got down to about a 10:02 minute pace (not running) for 30 minute rucks. It has translated into me becoming a faster runner. Back to the speeds I was running 25 years ago! I also will ruck once a week with the 30 lb plate, but that will be my limit for someone my size.
What bag is that
And where do you get it from and the weight
Links to both bags are in the description and I just added the plates. Good call! Thanks for watching.
@@Levi.Jaeckel thanks for the reply 👍
Does Rucking up and down hills build calve muscles?
Oh yeah, it will build a lot more than just that!
@@Levi.Jaeckel thanks man , I want to try rucking this monster hill next to my house just walking up and down. Hopefully this will build my calves.
👍👍
We Rucker here. 55, 6’ tall and 235#, looking to get into better shape. Do you recommend starting with 10#? 20#?
Thanks for tuning in to a couple videos brother! Start light, there’s no need to rush it. 10 and 20lbs are surprisingly demanding. Increase your distance first and then go back and increase load. This is a really practical modality to increase your fitness!
@@Levi.Jaeckel makes sense. Thank you!
I ruck 3x p/wk 60lb load 5mi 18min miles. Your video was good but wildly inaccurate on 200-300% calorific burn. At max load 60lb your burn goes up about 70%.
I haven't run data myself, and I didn't cross reference it. But, I got that figure figure from Michael Easter, author of the Comfort Crisis. His research estimates 2-3x more calories burned rucking compared to walking. You can check out his Deep Dive below. But! if you've got another source I'd love to check it out. Keep Rucking brother! Regardless of calories burned I know it's good for you.
blog.goruck.com/rucking-training/a-deep-dive-into-rucking-by-michael-easter/?pos=&gclid=CjwKCAiAzp6eBhByEiwA_gGq5Mswa9zyGv9RRGobMgxUrRpugMlrOHmAON29XZDi0YkXa9q_vf0MiBoCongQAvD_BwE
Yesterday i reached 51lbs
Seems as though a lot of people aren't trying hard enough when rucking.
I'm 182lbs at 6'3" (8%bf) and I throw 70lbs on and jog out 4 miles at 10-11-minute/miles.
Try harder. Carry more. Go faster.
Where did you get that equipment wtf
Some of it was purchased new, some of it was hustled on FB Marketplace. All of it was acquired over about an 18 month span 👌🏼
Starts at 1:23
I ruck with 40-50 pounds in my backpake my back pain is GONE
Love to hear that man!
I might just get sandbags so I can dump weight if needed.
Honestly that’s a good idea!
I also wanted to know - is it possible to practice rucking with scoliosis?
That's a good question. I would maybe try it? Emphasize your posture, and start very light. There's no need to rush progression, be conservative on both your loads and your distance.
I wasn’t going to workout on the 4th of July, but I said Ruck it.
My man!
@@Levi.Jaeckel Did 4.5 Miles with 20 pounds in a civilian backpack, while it was 101 outside. I've built up to it, and hydrate extremely well so I can make sure I'm safe. I 've gotten so used to the heat that unless its 100 plus, it doesn't bother me one bit. May start wearing long sleeves and pants soon. Dallas Texas Marine Vet. I need to look at shoes... any suggestions?
i use my 4 year old son as weight
Haha absolutely! Built-in progressive overload. Every few weeks you’ve got to get stronger to accommodate those young guns growing like weeds.
@@Levi.Jaeckel lol , hes 18kg now , worst thing is when he falls asleep while walking , we get all lopsided
Dang guy-put some Rustoleum on those rusted plate!
Ruck with a 55 pound kettlebell yo, in a elementary school backpack so the are dragging a boat anchor on your azz
2:40 i dunno but if you want to loose muscle, you are doing something VERY wrong 🤔
How economy going prep for being homeless lol. I want to be a fast 5k runner and dont trust just doing running as a little injury prone.
Haha. It’s a good alternative training method for sure. Thanks for tuning in!
No, this guy is careless you start with 5-10 pounds
I just threw 50 lbs of stuff into my backpack for the first time and went on a 4 mile walk up a hill and ran about 300 meters which is honestly quite difficult for me being just a 150lb person, and I no longer have shoulders😂
I do feel like it might increase some hormone levels because oh boy does it make you tired. Not even running 23 miles in 1 week made me that tired so I think rocking will help me get big.
He is not a certified trainer you will get injured
You own a gym? Paid to workout. Why are you not jacked?