Teen/Preteen Ruck Training Program

This ruck training program is designed for preteens and teens who want to get stronger and fitter. It is a stand-alone program that can also be used in physical education classes or as a strength and conditioning program add-on for any sports team. The program is four weeks long; there are four workouts each week (16 total workouts), including three strength and conditioning workouts and one ruck per week.

Demonstration videos are included for all exercises and in the daily warm-ups and workouts. Each workout will take 30-60 minutes; the ruck march on Day 4 each week will take up to 90 minutes. There are added post-workout challenges each day; all will be re-tested to measure progress. When the four weeks are complete, repeat or use the demo video library and the given workout structure to design your own program!

This program is NOT designed for children who have not reached puberty. Prepubescent children do not have the level of hormones (estradiol and testosterone) present yet, which allow them to recover well from lifting heavier loads. For children, please see the “Elementary School” specific program.

Equipment needed per Athlete:

• 1 ruck (with ruck plate, or sandbag added for load; choose 1 weight: 10/20/30#)*
• 1 lighter sandbag*
• 1 heavier sandbag*
• 1 plyometric box or bench for step-ups

*Sandbags and rucks can be used interchangeably for most movements. However, sandbags allow for heavier weights to be used during the strength portion of the workouts

Program Notes:

This is a strength and conditioning program for preteens and teens. It is designed specifically for this age group to help them build strength and rucking capacity. Though the program lasts 4 weeks, it is possible to do 2 workouts a week and extend it to 8 weeks, or even to do the 4 weeks as written then continue to repeat the cycle adding weight, intensity, and experimenting with the volume.

This program is NOT designed for children who have not reached puberty. Prepubescent children do not have the level of hormones (estradiol and testosterone) present yet, which allow them to recover well from lifting heavier loads. For children, please see the “Elementary School” specific program.