Improvised home fitness equipment part 1: the ruck plate!

Welcome back to the BSNV blog!  

I am a huge fan of using the things I already have for multiple uses.  Homemade workout equipment is no exception.  I do have basic  strength equipment, like an olympic bar with plates, dumbells, bands, and a TRX, etc.   But this time at home has inspired me to share a few of my favorite options of improvised home fitness.  So I challenged myself to use materials I have in the garage to make equipment that is versatile, easy to make, and effective!  My aim is to go beyond the conventional substitutions, like soup cans, milk jugs, or similar!  This week, I am going over the RUCK PLATE!   Watch my video, and read on below!

Introducing the "Ruck Plate"

A ruck plate is flat and heavy (as the name implies!),  it is typically used to add weight to a backpack for a military exercise, called a RUCK (click here fore more info).  Soldiers are trained to carry their heavy gear long distances in their "rucksack", often over rugged terrain, and while doing other exercises.  Rucking is gaining popularity in mainstream fitness, with many events (GORUCK, for example), and social ruck groups who meet up and organize their own.  

But beyond rucking, it makes an extremely versatile fitness tool!

1. It turns your backpack into a dumbell, barbell, and weighted vest!
2. It can help you burn more calories during your next hike, and can be used for exercises along the way.  Since it is flat, it distributes the weight very comfortably.   
3. Adds resistance to all bodyweight exercises,  TRX, even yoga or pilates, while freeing up your hands and arms. 
   
   Here is how I made mine.  I include some mods if you don't have similar materials.

Materials: 

1. A backpack!  Ideal if it has a padded laptop sleeve, but an older one with a divider also works great.  I have both (see pics below under "fitting to backpack").  Also ideal if the pack has a waist belt to further secure and distribute the load.
2. Scrap plywood.  Anything 1/4 inch thick or more is perfect.  I had 3/4 inch, but would've preferred 1/4 inch
3. The flattest, heaviest thing you can find that helps meet the weight you desire.  Mine is 20 lbs.  I happened to have these 10 lb plates, so they worked perfectly.  Look around the house for something that would fit that bill.  Even if you have to fill multiple ziplock bags with sand or similar, that can be taped or glued to the board
4. A strong glue, suitable for wood and metal.  OR Duct Tape!
5. A medium sized towel

Process

1. Measure your pack for fitment.  I determined the perfect size for mine is 9.5 x 18.5 inches (see pics), but they are pretty standard size packs, so chances are good this size will work for yours.
2. Cut the board to size. Sand the edges and round the corners until smooth to the touch
3. I decided to use a router to remove 1/4 inch from the middle, just to help recess the plates in a little bit and to decrease overall thickness.
4. Apply a healthy bead of glue around the perimeter of each weight, about an inch in from the edge (sorry, no picture of that)
5. OR, if you do not want to rout the middle out, or glue it down (as in, you don't want to sacrifice your weights to the ruck plate, and want to keep using them as weights) simply wrap them in duct tape, as pictured

I only had 3/4inch thick plywood, so i used a router to cut out a 1/4 inch of material just to help recess the weights down a little, then used a strong wood glue to hold them in place

Finished, the overall thickness is about 1.5 inches. However, up to 2 inch is just fine. I just wanted to make sure it fits in my smaller pack (see below)

Width is 9.5 inches

Length is 18.5 inches

If you don't want to remove the middle, or glue, simply use duct tape! This is the second one I made, only because I want to save the plates for their original purpose!

Fitting it to your backpack:  A ruck plate needs to be flat enough to fit inside the laptop compartment, or one of the pockets of your backpack.  I have a couple of backpacks, one with a laptop sleeve, and an older one without, so I wanted it to fit both. The older one doesn't have the padded pocket, so I just wrap it in a small towel. In my red pack, I still have plenty of space to fit my camera gear, hydration, extra clothes,etc.   See the pics below for fitment, and measurements.  Both packs are different sizes, but can still accommodate this size plate easily.

Fits perfectly in the laptop sleeve, leaving plenty of room for other things needed to pack. Place it either direction, depending on how it fits best with everything else

Fits great in my older pack, with the divider. Wrap it in the towel for comfort sake since it's not padded, but it's still quite comfortable as is!

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So what materials do you have that can create something close to this?  Leave a comment with your idea!

Watch for more ideas for improvised home exercise equipment, right here on the BSNV blog!  Until next time...