Ruck march training for TACP

I am preparing to go to through the TACP school house in October. I currently ruck (road march) 2 times a week. Each time I go for 3-3.5 miles. I have a 60 lb cement bag inside my ruck. Is that good enough, or should I be rucking more times per week or longer each time? How about the weight, is that good? Here is my overall work-out:

Monday AM-Chest (heavy weights) and push-ups 1 mile run Monday PM- ruck 3-3.5 miles

Tuesday AM-Back (heavy weights) and pull-ups 1 mile run Tuesday PM- swim 300-400 meters

Wednesday-shoulders/triceps (heavy weights) and a one hour crossfit style work out (high intensity) and 3-4 mile run

Thursday AM-Biceps (heavy weights) and pull-ups 1 mile run Thursday PM ruck 3-3.5 miles

Friday-Leg work out (heavy weights) and 5-8 mile run

Saturday-PAST test and TRX work out, push ups

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Permalink Reply by Harrison Lee on June 27, 2012 at 5:02pm

Might want to lengthen the time of your rucks.
25lb plate
4 mile instructor lead
4 mile individual PC
35lb plate
6 mile instructor lead
6 mile PC
8 mile instructor lead
45lb
4 mile instructor lead
6 mile instructor lead
6 mile PC
8 mile instructor lead
8 mile PC

They don't even have a qual for anything under 4. Your weight is good. Suggestion (because I have two 'ruck' days in my schedule as well) have your first ruck be light and long (40/50 but for 6/7/8/+ miles) and have a later ruck be just 3/4 miles but at your 60# weight. I'm trying it out too so it's just a suggestion. Thursdays as I hear are ruck days in the Schoolhouse so you're spot on there. My vote is if you can step out 14/15 minute miles pretty easy most of the rucks shouldn't cause you problems from a time perspective. I've started to just wear mine around for mundane things like feeding the animals we have on the farm, carrying buckets of water, yard work, etc. More time the better I guess.

Looks good to me, your past scores are better than mine almost all the way around so I can't exactly offer too much advice haha. On your friday I've never been able to get in a solid heavy leg day and an LSD, that feeling just sucks. I've done it before when I used to PT with an Army Ranger and he'd have us doing shuttle sprints/lunges/squats and then a 5-8 mile ruck run that was all uphill LOL. Hooah I guess haha.

Good luck in October!

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Permalink Reply by Roberto COnde on June 28, 2012 at 6:59am

Thanks for the information. I will try longer distance with less weight on day 1 and stick with 60 lbs and 3-3.5 miles on day 2. Thats funny you say that, I got alot of my work outs from an Air Force Captain who was a previous Army Infantry and Ranger. I also check out this website (military fitness center on military.com) every other day for work outs and good information from Stew Smith. The buckets of water sound like a smoker, I use a 45 lb plates that I put some handles on, made out of rope. Try doing a tough mudder, or a spartan beast, I did it and it was awesome!

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Permalink Reply by Harrison Lee on June 28, 2012 at 11:53am

I'm hitting up a GoRuck in early July I love those types of things. Stew Smith has some good stuff dude I've read most of his articles. Your workout schedule looks pretty solid too. Like I said dude good luck!