It’s All Downhill From Here
I’ve written about using hard uphill rucking to get bulletproof, but it is the downhills that separate the men from the boys.
Most ruck plans include a lot of climbing, and it is important, but downhills crush souls.
To be well-rounded, we need to train the downhill.
On a steep downhill, you are essentially putting on the brakes the whole way, and that eccentric load is hard on knees, quads, and connective tissue.
Downhill Training works:
Eccentric quad strength (Braking)
Tendon/ligament tolerance
Foot stability & ankle control (plus you learn how to avoid blisters)
Technique under fatigue
Things to think about / practice
1) Shorten your stride
Long strides usually mean you are heel striking. This not only adds to the braking force, but it also increases friction and creates blisters.
2) Lean forward slightly from the ankles
Stay upright and don’t lean forward at the waist.
3) Don’t fight gravity, use it.
Quick, short steps prevent stomping. On a steep hill, you may want to try a shuffle.
Downhill Day
Add some downhill training once a week or more, depending on your level and training cycle. Here are a few options:
Option 1: Downhill Repeats
Find a hill with a moderate to steep descent
Do 6–10 rounds: walk up easy - descend under control with fast feet. Keep your ruck weight moderate.
Option B: Quad-Brake Finisher.
After an easy ruck, do 5–10 minutes of moderate downhill walking (or treadmill decline if available)
Some higher-end treadmills have a decline setting. You can also throw a few weight plates under the back to create a decline (Gym people may get pissy about this)
Focus on steps, posture, and control.
Optional add-on: Strength work 2x per week:
Elevated Heel Squats
Controlled step-downs off a 4-8 inch curb/step (weighted ot not)
Split squats (slow lowering)
Calf raises while wearing your ruck.
Starting this week, add one downhill session. Keep it easy. See how your quads feel over the next 48 hours. I find downhill training brings the DOMS (Delayed Onset Muscle Soreness). If you aren’t recovered after 48 hours, do less next time.
Let me know how it goes.
Until next week,
Ruck The Fuck Up.
John
Life is Hard. Be Harder.
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Ironic how the downhill feels easier in the moment but takes way more of a toll in the long run. Great life parallels here. As I train longer distances, I’m finding the downhill work is actually where I need to condition my body and incorporate some of the skills you laid out in order to productive endure. Great stuff brother
"The Canyons" during the Western States 100 is such a suck for this very reason. Mile 43-48, and 48-56 will suck your will to live. Heat of the day, almost halfway done, and you get two intervals of down to the river (High Humidity and 90+), then climb out. Eccentric load and fry the quad, then ask it to push hard uphill, then do it again. My legs are experiencing PTSD while I type this...