Rad Dad Strength Co.

Rad Dad Strength Co. Strength and conditioning plans for the hard charging man of the house

Can’t beat a PNW sunset in to start the holiday season!
12/01/2025

Can’t beat a PNW sunset in to start the holiday season!

09/02/2025

Do what you love.

Stay Rad

Intent of day 2 was met!Had the bright idea to tack this Norwegian ruck march challenge into our Ruck-4-A-Cure event thi...
07/16/2025

Intent of day 2 was met!

Had the bright idea to tack this Norwegian ruck march challenge into our Ruck-4-A-Cure event this year. Still working some details for it but be on the lookout for a program leading up to it plus details on this years fundraiser. Should be another fun year to get more people involved in supporting pediatric cancer research!

A discussion of structuring one’s training program:Using my own current training as the topic of discussion. Current tra...
07/14/2025

A discussion of structuring one’s training program:

Using my own current training as the topic of discussion.

Current training goal: successful completion of the Norwegian Ruck March (training a group at work for it so figured I’d jump in). So 18.6 miles with 25lbs dry in 4 1/2 hours or faster. Giving myself 16 weeks to prepare.

Weekly schedule looks something like this:
Day 1: long ruck
Day 2: lift 1
Day 3: fast ruck
Day 4: lift 2
Day 5: mid ruck
Day 6&7: active recovery (dog walks, mobility, probably catch a pump)

Long rucks are built to get comfortable covering distance in the pack ( bag) and get used to moving for extended periods of time.

Fast rucks are shorter in distance but pace gets into faster than “race pace” efforts

Moderate rucks are middle distance at a challenging pace.

Lift 1: lower body primary with upper sprinkled for accessory

Lift 2: upper primary with lower sprinkler for accessory

So we will roll this for the next 16ish weeks and see the result.

Why do I start my week with a ruck rather than lift 1?
Because my goal is to pass a test that doesn’t involve a barbell. The goal is to keep the goal the goal.

This should be fun.

Stay Rad!

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Ocean Shores, WA
98569

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