AND SO IT BEGINS…

Here are some general features that can make a good military style rucksack:

• Durability: Military backpacks must be highly durable to withstand harsh weather conditions and rough handling.

• Capacity: A good military backpack should have sufficient capacity to accommodate all essential items required for an operation, including the means to add additional weight.

• Comfort: A military backpack should be designed ergonomically to reduce strain and pressure points, making it comfortable to carry over long distances.

• Reviews: Good feedback from previous users and experts can ensure that the backpack is reliable and efficient.

• Easy Access: Military backpacks should offer easy access to compartments, pockets, and other sub-storage spaces through zippers, loops, or buckles.

• Water-resistant: It’s essential to consider if the backpack has a water-resistant or waterproof shell.

• Tactical Features: military style backpacks often come with tactical features, including multiple compartments, hydration systems, and compression straps, making them suitable for outdoor activities.

Rucking, also known as load-bearing or weighted marching, involves walking or hiking with a weighted backpack or rucksack. It is featured heavily in the 12 week course, and is a popular training technique among military personnel, outdoor enthusiasts, and fitness enthusiasts.

When it comes to rucking weight, there are several options available:

• Weighted Vest: A weighted vest is an excellent option for rucking. It allows for more even distribution of weight and can be adjusted according to your fitness level. Weighted vests come in different sizes and weights, ranging from 10 pounds to over 100 pounds.

• Backpack: Backpacks can be purchased specifically designed for rucking, or a regular backpack can be used, but it is important to make sure that the backpack is sturdy and can handle the added weight.

• Sandbag: Sandbags are another option for rucking. They are versatile and can be easily added to a pack. Sandbags come in different sizes and weights, and their weight can be adjusted according to your fitness level.

• Weights: You can buy specific rucking plates, but any weight will suffice in your pack. Dumbbells, kettlebelss, weight plates. Ensure they are packed in tightly and padded out so that there is minimal movement.

The plan will start with body weight and gradually increase it over time.

A pull-up bar is a simple, yet effective piece of equipment used for upper body strength training. It consists of a horizontal bar commonly found in gyms, or that is typically mounted on a wall or door frame for home workouts.

The user hangs from the bar with an overhand grip, palms facing away from the body, and pulls their body upwards until their chin passes the bar.

With limited access to a gym, we can also recommend park equipment: Many parks have pull-up bars and other equipment designed for bodyweight exercises.

A foam roller is a cylindrical piece of exercise equipment used for self-myofascial release, also known as self-massage. It is typically made of high-density foam and comes in various lengths and densities.

Foam rolling involves using the roller to apply pressure to the muscles and fascia, the connective tissue that surrounds muscles and organs. By applying pressure to these areas, foam rolling can help relieve muscle tension, reduce inflammation, increase flexibility, and improve blood flow to the muscles.

There are different densities of foam rollers available, ranging from soft to firm. A softer foam roller is better for beginners or individuals with a low pain tolerance, while a firmer foam roller is better for more experienced individuals or those with larger muscles.

Trigger point/lacrosse balls are an even more localised option. Due to their smaller size, they will provide a more accute point of pressure. This is useful for some harder to access muscle groups or certain muscles that require an extra bit of release.

Voodoo floss is a type of compression band that is used in mobility and recovery exercises. It is typically made of a thin, elastic, and durable material such as rubber or nylon, and comes in various lengths and widths.

Voodoo floss is used to compress a specific joint or muscle group to help improve mobility, relieve pain, and promote recovery. The compression creates a tourniquet effect, which temporarily restricts blood flow to the area being compressed. When the band is removed, fresh blood flows back into the area, which can help to flush out waste products and promote healing.

Voodoo floss can be used on various parts of the body, including the shoulders, hips, knees, and ankles. It is a popular tool among athletes, weightlifters, and CrossFit enthusiasts who use it as part of their warm-up or recovery routine.

A workout logbook is a crucial tool in your arsenal for tracking your fitness progress over time. It's a no-nonsense physical notebook that allows you to document every detail of your workouts, from exercises performed, sets, reps, to weights lifted.

The primary objective of a workout logbook is to keep you on the path to success by allowing you to keep track of your progress, identify areas of strength and weakness, and set realistic goals for future workouts. By analysing your workout patterns and performance over time, you can make the necessary adjustments to your training program to continue making gains.

Using a workout logbook has numerous benefits, including holding yourself accountable to your fitness goals by providing a written record of your progress, fuelling your motivation by seeing your progress over time, enabling you to track your progress and make adjustments to your training program, helping you set achievable goals and monitor your progress towards them, and acting as a historical record of your training program.

To make the most of your workout logbook, you need to be disciplined and accurate in recording your workouts immediately after completing them, detailing every aspect of your training program, and making any necessary adjustments to your future workouts. With this tool in hand, you'll be working to the Standard.

Using a stopwatch allows you to precisely measure the duration of your workouts, intervals, and rest periods. It's a way to keep yourself accountable to your training program, ensuring you're giving every rep, set, and exercise your all.

There are several easy ways to record distance and elevation during your workouts. Here are a few options:

• GPS tracking apps: There are many free or low-cost GPS tracking apps available for smartphones that can easily record the distance and elevation of your workouts. These apps use your phone's GPS to track your route and provide detailed information about your workout, including distance, elevation, pace, and more.

• Fitness trackers: Many fitness trackers, including smartwatches and wristbands, come equipped with GPS tracking and can record your workout distance and elevation. Some of these devices also offer additional features such as heart rate monitoring and personalized coaching.

• Dedicated GPS devices: If you're looking for a more specialized tool, there are many dedicated GPS devices available for runners, hikers, and cyclists that can record distance and elevation. These devices may be more expensive than other options, but they often offer more advanced features such as route planning and detailed performance metrics.

No matter which option you choose, it's important to select a tool that is convenient and easy to use so that you can focus on your workout rather than fiddling with technology. With the right tool in hand, you can easily record your workout distance and elevation and use that information to track your progress and achieve your fitness goals.