RUCK STAR TRAINING | FULL WORKOUT

WHAT DOES IT TAKE TO BE A RUCK STAR?  

What does it take to be a Ruck Star? Grit, determination, and a willingness to embrace discomfort. Just ask Ronald Tortola, MudGear's resident endurance junkie and all-around bad@#$. This guy doesn’t just complete obstacle courses; he dominates them. From Spartan Races to the World's Toughest Mudder, Ronald has earned finisher patches from GORUCK Pre Selection and Team Assessment along with two completion skulls 💀💀 from the infamous Death Race. If you want to know what it takes to train like a Ruck Star, Ronald’s got the blueprint.

Ruck Star Training Breakdown

We asked Ronald to walk us through one of his typical training sessions. Here's what happened.  

Let's break this down again:

• LOOP 1 = 1/4 mile run/jog wearing 30 lbs. ruck
• MOVEMENT 1 = 10 Cleans with 40 lbs. sandbag while wearing 30 lbs. ruck
• LOOP 2 = 1/4 mile run/jog with 40 lbs. sandbag + 30 lbs. ruck
• MOVEMENT 2 = 10 Over-Shoulder Presses w/ 60 lbs. sandbag + 30 lbs. ruck
• LOOP 3 = 1/4 mile run/jog with 60 lbs. sandbag + 30 lbs. ruck
• MOVEMENT 3 = 10 reverse lunges w/ 80 lbs. sandbag + 30 lbs. ruck
• LOOP 4 = 1/4 mile run/jog with 80 lbs. sandbag + 30 lbs. ruck

That’s just Round 1. Ronald pushes through multiple rounds, conditioning himself for the grueling demands of top-tier endurance events. It’s all part of being a Ruck Star.

But whether you’re a seasoned endurance athlete or a newcomer to rucking, you don’t need to start at Ronald’s level to reap the benefits. Rucking is one of the most accessible and effective ways to build strength, endurance, and mental toughness—no matter where you start.

Rucking 101: Your Path to Becoming a Ruck Star

Ready to get started? Here’s a simple 4-week program designed to introduce you to the basics of rucking while gradually building your strength and endurance. This balanced routine mixes rucking with strength training, flexibility exercises, and rest days to keep you on track.

Weekly Schedule:

• Monday: Strength Training  Focus: Full-body strength.
  Routine: Warm-up (5-10 minutes light cardio).
  Exercises (3 sets of 10-12 reps): Squats, push-ups, bent-over rows, plank (30-60 seconds).
  Cool Down: Stretch major muscle groups.
• Tuesday: Short Ruck  Goal: Get used to the weight and pace.
  Routine: 1-2 miles with 10-15% of your body weight on flat terrain.
  Focus on maintaining good posture and hydration.
• Wednesday: Rest or Active Recovery  Options: Complete rest or engage in light activities like walking, yoga, or swimming to promote recovery.
• Thursday: Strength Training  Focus: Core and lower body.
  Routine: Warm-up (5-10 minutes light cardio).
  Exercises (3 sets of 10-12 reps): Lunges, deadlifts, Russian twists, glute bridges.
  Cool Down: Stretch focusing on legs and core.
• Friday: Longer Ruck  Goal: Build endurance.
  Routine: 2-3 miles with 10-15% of your body weight on flat terrain.
  Maintain a steady pace, aim for a conversational speed.
• Saturday: Cross-Training  Goal: Improve overall fitness.
  Options: Cycling, swimming, or another low-impact cardio activity for 30-45 minutes at a moderate intensity.
• Sunday: Rest and Stretch  Focus: Recovery and flexibility.
  Routine: Rest or engage in gentle stretching/yoga. Focus on full-body stretching, particularly the lower back, hamstrings, calves, and shoulders.

Rucking isn’t just about the physical challenge; it’s about building a mindset that embraces discomfort and pushes limits. Start small, stay consistent, and before you know it, you’ll be on your way to becoming your own version of a Ruck Star.

Gear Up Right: When it comes to rucking, having the right gear is crucial. MudGear Speed Ruck Boots and Merino Wool Ruck Socks are designed to keep your feet comfortable and blister-free, no matter how tough the terrain. Our rucking gear brings together the performance aspects of our award-winning trail and running socks with the toughness and durability you require for ruck training and events.  Ruck on and happy training!

Want more? Learn some of Ronald's favorite ruck and sandbag movements.

Follow Ronald Tortola at https://www.instagram.com/ronaldtortola/.