Milsim Heavy — 12-Month Training Roadmap

PROGRAM START DATE

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DAY

0

STREAK

0

SESSIONS

GOAL WEIGHT PROGRESS (RUCK)

0 kg—35 kg

TODAY'S SESSION

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Set your start date above to see your schedule.

TOMORROW

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CRITICAL RULES — NEVER FORGET

📏 RULE OF 10

Never increase weight AND distance in the same week. Pick one.

🎒 HIGH & TIGHT

Heaviest items (water/tools) between shoulder blades. 80% weight on hip belt.

🦵 KNEE PROTOCOL

Trekking poles on all rucks with 20kg+. Short soft steps downhill. Never lock knees.

🏃 POST-RUCK

5–10 min Bellicon immediately after every Saturday ruck to decompress spine.

12-MONTH TRAINING SCHEDULE

WEEKLY TEMPLATE

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

EXERCISE LIBRARY

TRAINING LOG

LOG A SESSION

DATE

SESSION TYPE

RUCK WEIGHT (kg)

RUCK DISTANCE (km)

MAIN LIFT / EXERCISE

SETS × REPS × WEIGHT (kg)

NOTES

PAST ENTRIES

WEEKLY PLAN

THIS WEEK

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Tap a session type, then tap a day to assign it. Tap again to unassign.

WEEK SUMMARY

MARK SESSIONS DONE

Tap to mark each planned session as completed.

WEEKLY TEMPLATE

Save this week's layout as your default template to quickly load in future weeks.

RECENT WEEKS

PROGRESS TRACKING

RUCK WEIGHT OVER TIME

Actual Weight (kg)

Target (35kg)

RUCK DISTANCE OVER TIME

Distance (km)

SESSION COMPLETION RATE