#WOTW: Jonny Pain Series

As we start out, we don’t want to overcomplicate things and should be thinking not in terms of complexity and novelty but instead, using the time to focus on how the body feels with the new demand and how posture feels under load. While metrics aren’t as important here as simply getting out for an hour or so at a time, I’ve given you some no-BS protocols to set as initial goals.

You can mix in lunges, squats, and core exercises like planks, but only enough to help you learn how the rucksack sits on your back and shoulders, and how best to move while carrying weight.

Try this progression over 6 weeks to start building rucking into your schedule. Less weight is more here. Perhaps 5-10% of bodyweight as a load. Aim for around 11-12 Min Per KM.