June 8, 2023

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A serving soldier in the British Army, currently operating as a PTI for the Coldstream Guards in Westminster, London, Farren Morgan has programmed an exclusive MH Squad session to make you a true Tactical Athlete. Backpacks at the ready.
Rucking is an innovative and highly effective solution to a traditional exercise that consists of hiking, walking, or marching with a weighted rucksack. The massive benefits from a workout like this is due to the extra weight – it escalates the intensity of your training to improve your fitness level and physical capabilities.
Despite the heightened intensity, rucking is a low-impact exercise that places additional resistance on your muscles, forcing them to work harder to carry out your drills. From the excess effort applied, your strength, stamina, and cardiovascular system improve significantly without impacting your joints the way pure running would.
Rucking is an essential workout for older people looking to maintain and improve their fitness because it strengthens your bones, ligaments, muscular power, and posture. If you have prior existing injuries or physical problems that prevent you from performing cardio workouts or running, rucking is the perfect solution.
Rucking is also known to have significant mental and spiritual benefits. It builds resilience by placing your entire body under extensive pressure for a long time and makes your mind develop the mental fortitude to continue onward towards your objective. By setting your goals, committing to them, and improving the frequency of your rucks, you will notice significant improvements in your thought processing, problem-solving, and mental strength. As your mental toughness develops, it will be easier to accomplish any goal you set in any aspect of your life.
Rucking also allows you to go outdoors for extended periods, immerse yourself in nature, and become spiritually in tune with your body. By establishing a connection with your environment and your body, you will gain significant insight into your physical capabilities and limitations to efficiently assess your levels of physical exertion and further your growth and development as an athlete.
Todays workout features progression intervals of 1-minute intervals in which the first 30 seconds are completed in Zone 3, the next 20 seconds in Zone 4, and the last 10 seconds in Zone 5.
You then go straight back to the top and complete the same sequence four times more for a total of five repetitions before easing down to Zone 1 for recovery.
Progression intervals can be challenging to pace correctly, because they require you to “shift gears” frequently. But it’s a fun challenge if you embrace it, and you will get better with practice.
Zone 1 = Active recovery – RPE 1-2
Zone 2 = Endurance – RPE 3-4
Zone 3 = Tempo – RPE 5-6
Zone 4 = Threshold – RPE 7-8
Zone 5 = VO2 Max and Beyond – RPE 9-10

1) The weight of the equipment being carried should be equally distributed over both the shoulders and hips, with the weight being centred between the shoulder blades.
2) The equipment should be well packed so that there are no loose items that could move around thereby disturbing the weight distribution.

Speed March with Progression Intervals
Time: 45 Minutes
Level 1 – Carrying 10Kg
Level 2 – Carrying 15kg

Session Detail
5:00 Minutes in Zone 1
10:00 Minutes in Zone 2

5 x
0:30 Seconds in Zone 3
0:20 Seconds in Zone 4
0:10 Seconds in Zone 5

5:00 Minutes in Zone 1

0:30 Seconds in Zone 3
0:20 Seconds in Zone 4
0:10 Seconds in Zone 5

15 Minutes in Zone 1


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