Built to Ruck
The Science and Practice of Rucking Performance
Whether you are training for the Norwegian Foot March, PARAS'10, a GoRuck Challenge, or simply want to ruck further, more comfortably and injury free, one question matters above all others:
Are you training smart?
Most training advice falls into one of two categories: generic training guidance, or, military focused training programmes. Both have a place, our approach is different...
Built on peer-reviewed military and sports science research, Built to Ruck is a self-paced online course that translates what the science says about rucking performance into practical, accessible guidance. Our primary focus is on developing distance and weight, at pace. Built to Ruck also benefits anyone interested in rucking for general health and fitness. Across 20 modules, we provide you with the knowledge and support to succeed in your goals: progressively, safely and with confidence.
Course Modules / Units
Get Started
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Course Introduction
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Kit Basics
Building the Foundations
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Ruck to Get Good at Rucking, Why Practice and Consistency Both Matter
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Where to Start. Load and Distance for Ruck Training
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Load vs Distance, What Matters More in Your Training?
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Why Strength Work Belongs in Your Ruck Training
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Recovery: The Piece That Most People Skip
Performance Physiology
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Cardiorespiratory Fitness Is Your Single Biggest Asset
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Why Rucking Is Harder on Your Lungs Than You Think
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Pace, Load and the 45% Rule: Finding Your Sustainable Effort
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Female Ruckers: Physiology Makes a Difference
Build Your Programme
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Weekly Training. Balancing Rucking, Strength & Cardio
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Monthly Training. Developing Consistency Over Time
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Durability. Building Fatigue Resistance
Heat & Hydration
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Rucking in the Heat, What the Climate Does to Your Body
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Heat Illness: What It Is, Why It Happens and How to Avoid It
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Don't Over-Drink: Hyponatremia Risk in Long Events
On the Road
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Fueling for Success
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Your Feet Will Decide Your Finish
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Body and Mind on the March, Injury Screening and Starting Smart
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Tapering: How to Peak on Event Day
End Game
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Built to Ruck: A Framework for Success
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Appendix 1: Injury Prevention
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Appendix 2: Ruck Events Around the
About the Course Creator
Alastair is a Duke-trained health coach with training in exercise physiology and nutrition. His rucking journey began in the UK’s Parachute Regiment (Reserve), where speed marching (‘tabbing’) is a core skill. With his experience in balancing civilian life with military training and the demands of keeping fit, he brings a practical, real-world perspective to ruck training.
Built for the Events that Matter
A Norwegian Foot March, a PARAS'10, a multi-day wilderness trek. Each demands something different but the principles that underpin performance are the same.
Built to Ruck: The Science and Practice of Rucking Performance is available exclusively on 88 Rebels, our community platform hosted on Circle.so. It translates peer-reviewed research into practical training guidance for anyone who carries weight over distance.
There are two options:
Built to Ruck - Course & Community Course S$30.0 (US$23) and community S$18.0 (US$14) per month. Includes 88 Rebels premium membership for health news, inspiration and a community that takes performance - and living well - seriously.
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Built to Ruck - Course (only) S$30.0 (US$23) one time fee. Upgrade at any time for access to the 88 Rebels community.
Click to Purchase