This workout is NOT sexy... This workout is NOT new... This workout is NOT fun... This workout would make a horrible YouTube video... If you're intrigued, click-through to find out more about one the most effective builders of strength, stamina, and character.
Congratulations... you're not one of those people who is doing a certain exercise because it looks cool or sexy. That, or you see the errors in your thinking and are looking to turn the corner.
You spend a good amount of your time working on your strength and building your speed. If you're on the right track already, you're doing all of this with movements that work the entire body at the same time.
Nobody cares if you can leg press 1000 lbs. That's about as impressive as riding a tricycle.
Are you ready for this secret workout that is the lamest you'll ever come across? Good...here it is.
Or backpacking. Or hiking. Or loaded carries. Whatever you want to call it.
Here is the gist of it...
Step 1) Find something, or somethings, heavy
Step 2) Put heavy things in a bag
Step 3) Put bag filled with heavy things on your back and then walk.
"But if it's that simple it can't be effective!"
Bullshit. Go walk a mile with 20 pounds in your pack. Too easy? Bump the weight up to 30 pounds. Still too easy? Make it for 5 miles.
Just from that simple walk you'll get stronger traps from taking the brunt of the load on your shoulders. You'll strengthen your abs and lower back as you sway with each step, and stabilize yourself so you don't tip over. You're upper and middle back will strengthen as you flex and adjust to keep the pack balanced and centered.
Just from picking up the pack to shoulder it you'll see more strength in your legs, shoulders, abs, traps, and back.
Now walk. Feel your calves, quads, hamstrings, and glutes getting stronger as they carry your body plus the extra weight. You don't even need to run. Walking at a pace where you can talk will be difficult in no time.
Start low and light. Like I said, 20 pounds is more than enough for your first ruck. If you're completely out of shape I'd even say go lower. Each week you'll make improvements, so don't feel like you need to go ruck across town and back with 50 pounds of gear.
Make it your Saturday ritual. Grab some coffee, put the leash on Fido, head out the door and just walk. Hell, make it a couples thing if your girlfriend is into this sort of thing.
All of those douchebags who say that they are training like a Navy SEAL or a Green Beret, aren't. Grab a heavy pack, go for a walk, build your body. But more importantly build your character, become the most mentally tough version of yourself that you can be.