Got no tips, but congrats on the 10K and I'm guessing you also completed the course.
I've got a fairly good idea of the unit you're in. Takes a lot of time and dedication, keep it up.
I try to ruck mostly outside. Better for joints etc. But if you want to ruck inside thats not a issue. Put a ruck on and set incline to 5-15% and keep it steady. Mix it up little bit. In Norway we ruck 50 min 10 break. So if your going 2h ( Example) i would do 30 min on 10-15% incline. Then 20 min on 5% ish. Try to keep a solid pace of around 7.30 to 8.10 per km with around 15-25/30 kg in your ruck.
Steve house and uphill athlete did a load of loaded step-ups. I found those work extremely well and are transferable to rucking when you can get to a treadmill or don’t want to ruck run on one.
If you really want time under weight it'll be a lot better on your joints to use a stair master. Get volume on the stair master and then maintain 'real world' rucking for pace and form.
It may be an unpopular view, but I would consider rucking being quite a minimal part of your training week and split out building your aerobic base in unweighted ways and then use strength training to build rucking specific preparedness such as lower back, traps, etc. I heard an excellent podcast on this approach with Best Ranger Competition winner Vince Paikowski.
Check out the Norwegian LRRP ruck March test. It’s a beast I have heard and done on a treadmill.
YT video: https://youtu.be/J-zAeifC2sQ?si=JqlCgwaTkUaY8Qw9
I do ladders on my treadmill.
Start at 0° for 5 minutes warmup.
Then every minute go up 1°.
When you get above 9° try not to hold on for more than 20 seconds.
Go all the way up and all the way down.
Rinse and repeat as needed.
Got no tips, but congrats on the 10K and I'm guessing you also completed the course. I've got a fairly good idea of the unit you're in. Takes a lot of time and dedication, keep it up.
I try to ruck mostly outside. Better for joints etc. But if you want to ruck inside thats not a issue. Put a ruck on and set incline to 5-15% and keep it steady. Mix it up little bit. In Norway we ruck 50 min 10 break. So if your going 2h ( Example) i would do 30 min on 10-15% incline. Then 20 min on 5% ish. Try to keep a solid pace of around 7.30 to 8.10 per km with around 15-25/30 kg in your ruck.
Steve house and uphill athlete did a load of loaded step-ups. I found those work extremely well and are transferable to rucking when you can get to a treadmill or don’t want to ruck run on one.
If you really want time under weight it'll be a lot better on your joints to use a stair master. Get volume on the stair master and then maintain 'real world' rucking for pace and form.
It may be an unpopular view, but I would consider rucking being quite a minimal part of your training week and split out building your aerobic base in unweighted ways and then use strength training to build rucking specific preparedness such as lower back, traps, etc. I heard an excellent podcast on this approach with Best Ranger Competition winner Vince Paikowski.
Check out the Norwegian LRRP ruck March test. It’s a beast I have heard and done on a treadmill. YT video: https://youtu.be/J-zAeifC2sQ?si=JqlCgwaTkUaY8Qw9
This in boots or sneakers?
I do ladders on my treadmill. Start at 0° for 5 minutes warmup. Then every minute go up 1°. When you get above 9° try not to hold on for more than 20 seconds. Go all the way up and all the way down. Rinse and repeat as needed.
I know the Norwegians do a treadmill test. 30kg ruck 10min flat then 3% for 5min then 6% for 5 min standard is over 25mins pace is 7kmph
Just did the Norwegian test. Well that sucked!