As hunting season approaches, many hunters integrate rucking into their training routines or off-season preparation. Rucking, which involves walking or hiking with a weighted backpack, offers numerous benefits that can significantly improve your hunting performance.Â
In the past two years, I have tried to be more mindful of my health and train my body to feel better daily and, most importantly, perform better as a hunter.Â
A backpack has become one of the critical pieces of my hunting arsenal along this journey. I have used my backpack to carry all my essential gear, bow, food, and extra water, and I have used it to train my body for the hunt and build muscle, making me stronger.Â
I’ve started to intensify my training by running stairs at the local high school football stadium with my backpack and bow attached. Recently, I’ve incorporated rucking by strapping weights to the inside of my pack.Â
This approach has significantly boosted my strength and endurance, preparing me to pack out big game from rugged terrain or haul my gear deeper into the backcountry to get closer to mature bucks. Here’s how rucking can enhance your strength and stamina and how to get started with this powerful workout.
What The Heck Is Rucking?
Rucking is walking or hiking with a weighted backpack to condition the legs, core, and cardiovascular system. It is a lower-impact exercise based on military training workouts that improve cardio, strength, and endurance.
Key Benefits for Hunters
1. Core and Leg Strength
Rucking is an excellent way to develop core stability and strengthen leg muscles. As you walk with a weighted pack, your core works harder to maintain balance and stability, which is crucial for navigating rough and uneven terrain.Â
In early March of this year, I suffered two bulged discs that were pushing on my sciatic nerve, causing an intense amount of pain in my butt and down the calf of my leg. When the pain finally became too intense, I sought medical attention and received seven sessions of physical therapy to get myself back up and going.Â
The focus that my therapist gave me was to strengthen my core. A strong core makes your back stronger and keeps your body from having as much pain when doing a lot of physical activity. Strong legs and a strong back are essential for climbing hills, traversing challenging landscapes, and carrying heavy gear.
2. Upper Body Endurance
While rucking primarily targets the lower body, it also helps improve upper body strength. A weighted backpack engages your shoulders and back, enhancing endurance and promoting better posture. This increased upper body strength reduces fatigue and helps carry equipment during hunts.
3. Increased Stamina
Rucking boosts cardiovascular fitness, leading to improved stamina and energy levels. The endurance developed through regular rucking translates into greater resilience and less fatigue during long hunting excursions, allowing you to stay active and alert throughout the hunt.
How to Ruck & Practical Tips
1. Start with a Manageable Weight
Begin with a weight that is comfortable and manageable for you. This might be as light as 10-15 pounds for beginners. As your strength and endurance improve, gradually increase the weight of your backpack to challenge yourself further. You will be surprised at how much a twenty-five-pound weighted disc will slow your pace when strapped to your back.
2. Choose the Right Gear
Invest in a sturdy backpack with adjustable straps to ensure a comfortable fit. I’ve used a couple different models of ALPS Outdoorz packs, but there are many great packs, including Mystery Ranch, Kifaru, Tenzing, and Alaska Guide Creations.
Use evenly distributed weights to avoid straining any part of your body. I often use a twenty-five-round plastic weight disc from my bench set that sits in a pack perfectly while walking or climbing hills. If weight plates are not an option, try using sandbags designed for rucking, such as the GoRuck Sandbags.
3. Plan Your Route
Incorporate varied terrain into your rucking routes to simulate the conditions you’ll encounter during your hunts. Include hills, rough paths, and uneven surfaces to better prepare yourself for the physical demands of hunting.Â
I often use the roads and streets in my neighborhood for a good beginning workout. As the season nears, I climb more hills and walk on rougher terrain. As another added route, I often pack my backpack when my family and I hike various trails during the summer for fun.
4. Incorporate Rucking into Your Routine
Aim to ruck 2-3 times weekly as part of your overall fitness routine. I run as my primary source of exercise, typically three times per week, then use rucking for two or three days to help strength train. Combine rucking with other exercises, such as weight training and cardiovascular workouts, for a well-rounded fitness regimen.
5. Listen to Your Body
Pay attention to how your body responds to rucking. If you experience any discomfort or pain, adjust the weight or duration of your workouts. Ensure you’re taking proper rest days to recover and avoid overtraining. There have been some weeks where my body says, run two days and ruck two days, then rest. It is critical to listen to your body when it needs a break.
Suggested Workout Routine
1. Warm-Up
Start with a 5-10 minute warm-up, such as light jogging or dynamic stretches, to prepare your muscles for the workout.
2. Rucking Session
- Beginner Level: 30 minutes of rucking with a 10-15 pound pack on flat terrain.
- Intermediate Level: 45-60 minutes of rucking with a 20-25 pound pack, including hilly terrain.
- Advanced Level: 60-90 minutes of rucking with a 30-40-pound pack, incorporating varied terrain and elevation changes.
2. Cool Down
End with a 5-10 minute cool-down, including static stretches to help your muscles recover and reduce soreness.
Conclusion
Integrating rucking into your training routine can improve strength, endurance, and overall hunting performance. By gradually increasing the weight and complexity of your rucking sessions, you’ll be better prepared to handle the physical demands of the hunting season and enjoy a more successful hunting experience.
Want more? Check out this article – Does Working Out Really Make You a Better Bowhunter?
