How To Dominate The Pack Test: Training, Pacing, and Not Wrecking Your Shins [014]
Whether you've never taken the pack test or you're heading into it a little nervous, this episode gives you everything you need to show up and pass it the first time.
Austin breaks down why the pack test is practically designed to wreck your shins and how shortening your stride and picking up your cadence takes the load off your tibialis anterior. He covers the pacing mistake he's watched people make over and over, coming out too hot, and how to use even or negative splits to pass easily. He also explains how to sync your step and breathing cadence, and how to train so you're ready for the job after the test, not just the test itself.
The free 4-Week Pack Test PT Plan is live now on the Rugged Athlete app. Grab it at the link below and start training today.
LINKS
Free 4-Week Pack Test PT Plan - https://www.ruggedathletetraining.com/pack-test-pt-plan
Rugged Athlete Training - https://www.ruggedathletetraining.com
Rugged Athlete on Instagram - https://www.instagram.com/ruggedathlete
Email Austin - austin@ruggedathletetraining.com
SPONSOR
Our sponsor for today's episode is READYBAR. Save at https://getreadybar.com with code RUGGED20
CHAPTERS
00:00 Intro: Who This Episode Is For
01:31 Free 4-Week Pack Test PT Plan
03:30 Why The Pack Test Wrecks Your Shins
04:15 Stride Length x Stride Frequency
05:25 Overstriding, Heel Strike & The Tibialis Anterior
08:58 Boots vs Running Shoes
09:38 The Fix: Shorter Stride, Faster Cadence
12:02 Sponsor: READYBAR
13:05 Getting Comfortable At An Uncomfortable Pace
14:47 Why Everyone Comes Out Too Hot
16:57 Threshold Pace & Even Mile Splits
18:09 Pass/Fail & Negative Splits
19:38 Step Cadence & Matching Music BPM
21:31 Breathing Cadence
23:59 Training Considerations: A Foundations Program
26:01 What Not To Do: Testing Over And Over
26:42 What's In The 4-Week Plan
27:34 Train For The Job, Not Just The Test
28:59 Wrap-Up & How To Reach Austin
The views shared on this podcast are those of the host and guests and do not represent any agency, department or employer.
