YOMP × DEKA RUCK
Official UK Partner
Official UK DEKA Ruck Partner

8-Week
DEKA Ruck
Programme

The only DEKA Ruck preparation programme built by the official UK Ruck Division partner — personalised to your physiology, not a generic plan.

✓ Free during our 2026 launch

Valued at £29 — free for DEKA athletes during our 2026 launch period.

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8-Week Training Plan

Built for
DEKA Ruck

You've done DEKA. Now you're going under load. This programme is built specifically for athletes upgrading to or improving their Ruck Division performance.

Takes 2 minutes. Personalises your entire programme.
Resting HR: check your pulse for 60 seconds first thing in the morning, or use your watch. Used to calculate your personal training zones.
Your personal training zones
Zone 2 — aerobic base — The quiet work
Zone 3 — tempo — Race transitions
Zone 4 — threshold — Hard efforts, station exits
Zone 5 — max — Air bike, final push
Drives your Week 2–4 weakness elimination sessions. Be honest — these are the zones where you lose the most time.
Race weight: —
—
8 weeks
DEKA Ruck
Training Plan
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Progress 0 of 8 weeks
Diagnostic
Ruck
Strength
Transition
Simulation
Discomfort
Pacing
Recovery