Rucking, that is, walking with a weighted backpack, started as something that soldiers did to carry the gear and equipment needed for combat. In recent times, rucking has become an increasingly popular form of exercise, and if you’ve wanted to try it, or have already started but would like to improve your practice, my guest today has some advice.

His name is Josh Bryant and he’s a strength coach and the author of multiple books on fitness, including Rucking Gains. Josh explains how rucking got its start in ancient armies, the kind of loads modern soldiers carry today, and why civilians should consider adopting this military-born modality. After unpacking the benefits of rucking, we get into how to walk with proper form, at the right pace, and choose what terrain to traverse. We discuss how to program your rucking workouts, how to make them progressively more challenging, and how to integrate them into your fitness routine without having it interfere with the strength gains you’re developing in the gym. We end our conversation with exercises you can do with your rucksack besides humping it.

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Show Highlights

The long history of ruckingHow Josh discovered rucking as a workout optionHow the military uses rucking todayWhy rucking is a great form of exercise for citizens of all stripes Rucking in a group, in the midst of a pandemic How much weight should you start out with? Walking form when carrying a load Getting rucking into the rest of your exercise/workout planningStrength-training exercises you can do with a weighted rucksack 

Resources/Articles/People Mentioned in Podcast

How to Get Jailhouse Strong (my first interview with Josh)Cardio for the Man Who Hates Cardio: The Benefits of RuckingBuilding Better Citizens Through RuckingBecoming a Tactical AthleteHow to Take Care of Feet on a Hike or RuckTake the TR/JFK 50-Mile ChallengeThe Magic of WalkingHow Changing Your Breathing Can Change Your Life


Connect With Josh

Josh’s website

Josh on Twitter

John on YouTube

Jailhouse Strong on Instagram

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