Never increase weight AND distance in the same week. Pick one.
Heaviest items (water/tools) between shoulder blades. 80% weight on hip belt.
Trekking poles on all rucks with 20kg+. Short soft steps downhill. Never lock knees.
5–10 min Bellicon immediately after every Saturday ruck to decompress spine.
| DAY | SESSION | LOCATION | FOCUS |
|---|---|---|---|
| MONDAY | GYM | Gym | Strength: The "Chassis" — Glutes, Back & Legs |
| TUESDAY | HOME | Home | Recovery & Stability — Bellicon & McGill Big 3 |
| WEDNESDAY | GYM | Gym/Hills | Functional Cardio — Incline Walk or Step-ups |
| THURSDAY | GYM | Gym | Strength: Posture — Core, Shoulders & Grip |
| FRIDAY | HOME | Home | Recovery & Prep — Bellicon (Gentle) |
| SATURDAY | RUCK | Outdoors | The Ruck — Progressive Weight & Distance |
| SUNDAY | REST | — | Full Rest — Mobility & Recovery |