The "Ruck PT" workout I shared yesterday was a hit, so wanted to send out again in case you missed it.

Before you check it out below, here are some additional tips to help you get started with rucking:

1 - Load the weight properly

You want to place the weight you're using as high as possible in the ruck. You also want the weight to be close to your spine, and in the center of the bag. Be sure the cinch the bag and weights tightly, so nothing moves around.

2 - Start light, build slowly

10-20% of your bodyweight is a good starting point. Also, go short distances to begin, around 2-4 miles. You can work up the distance and the weight you're carrying as your fitness imporves.

3 - Get the right backpack

A good rucking backpack will have materials and construction that can stand holding heavier poundage, and also will have abrasion resistance to handle being used for PT workouts like the one I'm sharing with you today. I actually use this one here - decent quality, and GREAT value:

-> Free Tactical Backpack Offer

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Ruck PT Workout for KB “off” days



“PT” simply stands for “physical training” – typically formation runs, calisthenics, and conditioning exercises.

Here is a “Ruck PT” workout we used in a 12-week Obstacle Course Race prep training plan I put together some time back. It’s also a perfect addition to your on-going regular KB training plan if you just want to add some extra cardio training into the mix:

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Ruck PT Workout

Ruck 3 miles. Stop every 1/4 mile and rotate through the exercises below:

• 10 push ups w/ ruck on your back (at 1/4 mile; 1 1/4 mile; 2 1/4 mile marks)
• 5 “weighted burpees” (ruck is on the ground and goes up over your head at the top of each rep) (at 1/2 mile; 1 1/2 mile; 2 1/2 mile marks)
• 15 squats w/ ruck on your back (at 3/4 mile; 1 3/4 mile; 2 3/4 mile marks)
• 8 lunges per leg holding ruck in front of the body (at 1 mile; 2 mile; 3 mile marks)

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I do a workout like this about once per week, and that free backpack has been my go-to rucksack for the last few months – highly recommended:

-> Free Tactical Backpack Offer

To your success!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net