Strength training that knows the ruck you actually carry.

A 13-week adaptive program. Block periodization. Carries every session. Branches at intake on your equipment, schedule, and the body you show up with.

13 weeks3 days/wk maxAdaptive at intakeFree, no subscription

1/6Goal

Goal

What are you training for?

Goal shapes how the peak block is structured. Event date anchors it.

Built on

Four principles. Every prescription.

Strength serves the ruck.

The plan reads your existing ruck schedule. Heavy lower-body work cannot land the day before a long ruck. Most strength apps treat lifting as the main event. For a rucker, it's a support modality.

Compounds and loaded carries are first-class.

Every session has a main lift, assistance work, and a loaded carry. Squat, hinge, push, pull, carry. No bro-split. No isolation. Carries are programmed, not bolted on as finishers.

Frequency over volume.

Three lift days a week is the cap. Ruckers already accumulate massive aerobic load. Recovery is the bottleneck, not motivation. Two-day plans ship for high-mileage weeks.

Periodization respects the calendar.

Foundation builds the floor. Build adds load. Peak sharpens. Deloads at weeks 5 and 10. If you give it an event date, week 13 lands on it.

Honest disclosure

This is a v0 generator. Loads are prescribed by RPE so you dial them yourself. A real strength-and-conditioning consult signs off on the load math before this graduates from preview. The four principles above are stable. The math gets refined.