Quick transparency: I’m a 33-year-old stay-at-home dad planning my first big Western hunt in 2026 or 2027. This is the exact rucking progression I’m following to be ready for 10-mile days with a 70 lb pack.
Rucking forges unbreakable legs for 10-mile mountain hauls—essential for dads balancing family and hunts. This 12-week plan draws from GORUCK’s beginner-to-advanced progression, Stew Smith’s rules, and Gritty Soldier’s 8-week hybrid. Start 2x/week (20 min), build to 4x (8 miles). Gear: $50 backpack + plates. Pace: 15–20 min/mile. Add 5 lbs/week; rest if sore. High-protein recovery (100g+/day).
For gear, I triple-checked official brand websites (primary MSRP source) and Amazon listings (for current retail/deals as of December 9, 2025). Prices can fluctuate with sales, so I noted both where relevant, with sources for transparency. All products are current, legit 2025 models—no old or discontinued items—with exact Amazon listing names for easy searching (e.g., “Yes4All Cast Iron Ruck Weight 35 lb”).
This plan fits around sick kids, overtime, and life. Miss a day? Just pick up where you left off — consistency beats perfection.
Phase 1: Weeks 1–4 (Base: 0–30 lbs, 2–3x/week)
Frequency: 2–3 rucks per week + daily 20–30 min unloaded walks. Focus on form: upright posture, short strides, nasal breathing. Terrain: Flat pavement/trails to build base without burnout.
- Week 1 – 2 miles, 10–20 lb, flat ground Nasal breathing only. If you can’t talk, drop weight. Gear: Start with a $50 backpack + 10 lb ruck weight (e.g., sandbag). Pro Tip: Walk daily unloaded for 30 min (Stew Smith base-building rule).
- Week 2 – 2.5 miles, 20 lb, add rolling hills Focus on short strides and upright posture. Add 5 lb if Week 1 felt easy.
- Week 3 – 3 miles, 25 lb, light trails Add one 500 ft elevation session if possible. Introduce a ruck plate for even weight distribution.
- Week 4 – 3.5 miles, 30 lb One “long” ruck of 4 miles at easy pace. Test your setup with a full 30 lb load.
Dad Hack: Ruck right after dropping the kid at school or during nap time. 20–40 minutes is plenty. Track with a free app like Strava — log pace and soreness.
Recommended Gear for Phase 1:
- Yes4All Cast Iron Ruck Weight 35 lb – $69.99 (brand site MSRP; Amazon retail: $69.99) Ergonomic rounded handle, glossy finish for rust resistance. Perfect for backpack training — weighs 35 lb but start with half. Amazon listing: “Yes4All Cast Iron Ruck Weight 35 lb”.
Phase 2: Weeks 5–8 (Strength: 30–50 lbs, 3x/week)
Frequency: 3–4 rucks per week. Add core work post-ruck to build stability for uneven terrain. Terrain: Trails with roots/rocks to mimic hunt conditions.
- Week 5 – 4 miles, 35 lb + 500–800 ft elevation Use your ruck plate for balanced weight.
- Week 6 – 4.5 miles, 40 lb, add speed intervals (1 min fast / 2 min normal) Build cardio for faster approaches.
- Week 7 – 5 miles, 45 lb, real trail with roots/rocks Post-ruck: 3×10 bodyweight squats + 3×30 sec plank. Gear up with a kettlebell for hybrid days.
- Week 8 – 5.5–6 miles, 50 lb One “test” ruck: 50 lb for 90 minutes straight. Assess for hot spots.
Recovery Rules: 100 g+ protein daily (two high-protein shakes + meat). Stretch hip flexors & calves every night. Foam roll or lacrosse ball on quads. If soreness hits 7/10, drop 5 lb and add a rest day.
Dad Hack: Schedule rucks around family blocks — morning with coffee, evening with the kid in a stroller (add 10 lb for realism). Use a smartwatch for heart rate (keep 60–70% max for endurance).
Recommended Gear for Phase 2:
- Yes4All Powder Coated Kettlebell 53 lb – $71.99 (brand site MSRP; Amazon retail: $71.99) Cast iron core with non-slip handle and flat bottom for swings/stability. Great for hybrid ruck + GtG sessions. Amazon listing: “Yes4All Powder Coated Kettlebell 53 lb”.
Phase 3: Weeks 9–12 (Peak: 50–70 lbs, 3–4x/week)
Frequency: 3–4 rucks per week + one long ruck every 10–14 days. Terrain: Real mountain trails with elevation to simulate hunt conditions.
- Week 9 – 6 miles, 55 lb + 1,000 ft elevation Wear hunting boots for ankle prep.
- Week 10 – 6.5–7 miles, 60 lb, wear hunting boots Add packout sim: Carry 60 lb with uneven weight (e.g., water jugs).
- Week 11 – 7–8 miles, 65 lb, real mountain trail Recovery focus: Easy pace, foam roll.
- Week 12 – 8–10 miles, 70 lb Final test: 70 lb for 2.5–3 hours at 18–20 min/mile pace. Celebrate with a high-protein meal.
Bonus “Hunt Simulation” Days (optional but gold): Add a 20–30 lb kettlebell swing or sledgehammer session the day after a heavy ruck — mimics the explosive effort of climbing with a pack.
Printable 12-Week Checklist (copy into Notes or print) Week | Weight | Distance | Elevation | Notes 1 | 10–20 lb | 2 mi | Flat | Nasal breathing only 2 | 20 lb | 2.5 mi | Hills | Short strides 3 | 25 lb | 3 mi | Trails | 500 ft elevation 4 | 30 lb | 3.5 mi | Mixed | One 4-mile long 5 | 35 lb | 4 mi | 500 ft | Ruck plate test 6 | 40 lb | 4.5 mi | Intervals | Speed bursts 7 | 45 lb | 5 mi | Roots | Squats + plank 8 | 50 lb | 5.5 mi | Test | 90 min straight 9 | 55 lb | 6 mi | 1,000 ft | Boots on 10 | 60 lb | 6.5 mi | Sim | Uneven load 11 | 65 lb | 7 mi | Recovery | Foam roll 12 | 70 lb | 8–10 mi | Peak | Hunt sim
This plan fits around sick kids, overtime, and life. Miss a day? Just pick up where you left off — consistency beats perfection.
I’m starting this exact plan this week. Follow along — I’ll update with my real numbers, blisters, and wins as I go.
What’s your current ruck weight? Drop it in the comments — let’s suffer together.
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