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Pathfinder Ruck Training: Benefits, Gear, Techniques, And More

Explore the benefits of Pathfinder Ruck Training for improved endurance, strength, and mental toughness. Find out about essential gear, preparation techniques, and hydration strategies, injury prevention, and training progression tips.

Benefits of Pathfinder Ruck Training

Rucking is more than just a physical exercise. It is a comprehensive training method that offers a wide range of benefits for those who are willing to take on the challenge. Whether you are an athlete looking to improve your performance or an individual seeking to enhance your overall fitness, Pathfinder Ruck Training can provide you with the tools and techniques to reach your goals. In this section, we will explore the benefits of this unique training method, focusing on three key aspects: improved endurance, increased strength and power, and enhanced mental toughness.

Improved Endurance

One of the primary benefits of Pathfinder Ruck Training is the improvement of endurance. Endurance is the ability to sustain prolonged physical activity, and it plays a crucial role in various sports and activities. By incorporating ruck training into your fitness routine, you can significantly enhance your endurance levels.

Rucking involves carrying a loaded backpack, known as a rucksack, over long distances. This constant resistance challenges your cardiovascular system and forces your body to adapt to the demands of sustained exertion. As a result, your heart and lungs become more efficient at delivering oxygen to your muscles, allowing you to perform better for longer periods.

To maximize your endurance gains, it is important to gradually increase the distance and weight of your rucksack over time. By progressively challenging yourself, you can continue to push your limits and build greater stamina. Additionally, incorporating interval training, such as alternating between periods of fast-paced walking and jogging, can further enhance your endurance capabilities.

Increased Strength and Power

In addition to improving endurance, Pathfinder Ruck Training is an excellent way to increase your overall strength and power. The act of rucking requires you to carry a significant amount of weight on your back, which places a considerable load on your muscles and joints.

When you ruck, the weight you carry acts as resistance, challenging your muscles to work harder. This resistance training stimulates muscle growth and development, resulting in increased strength and power. Furthermore, the uneven distribution of weight in your rucksack forces your core muscles to engage, enhancing your stability and balance.

To optimize your strength and power gains, it is crucial to focus on proper technique and form. This includes maintaining a neutral spine, engaging your core, and distributing the weight evenly across your shoulders and hips. By doing so, you can target the appropriate muscle groups and minimize the risk of injury.

Enhanced Mental Toughness

While physical are evident in Pathfinder Ruck Training, the mental should not be overlooked. Rucking challenges your mind as much as it challenges your body, making it an excellent training method to enhance your mental toughness.

During a ruck, you may face various obstacles, such as fatigue, discomfort, and self-doubt. Overcoming these challenges requires mental resilience and determination. Through consistent ruck training, you can develop the mental fortitude to push through adversity and accomplish your goals.

Rucking also provides a unique opportunity for mental relaxation and reflection. As you trek through different terrains and immerse yourself in nature, you have the chance to disconnect from the stresses of daily life and focus on the present moment. This meditative aspect of rucking can improve mental clarity and promote overall well-being.

To cultivate mental toughness through ruck training, it is essential to set realistic goals and gradually increase the difficulty of your training sessions. By challenging yourself incrementally, you can build confidence and resilience, both on and off the ruck trail.


Improved Endurance

Increased Strength and Power

Enhanced Mental Toughness**

Essential Gear for Pathfinder Ruck Training

When it comes to Pathfinder Ruck Training, having the right gear is essential to ensure a successful and comfortable experience. In this section, we will discuss three key aspects of gear that you need to consider: rucksack selection, proper footwear, and hydration systems.

Rucksack Selection

Choosing the right rucksack is crucial for a successful ruck training session. A good rucksack should be sturdy, comfortable, and capable of carrying the necessary weight. Look for a rucksack with padded shoulder straps and a supportive back panel to distribute the weight evenly and reduce strain on your shoulders and back. Additionally, adjustable straps and a waist belt can help provide a secure fit and prevent the rucksack from bouncing or shifting during your training.

When selecting a rucksack, consider its capacity and compartments. You’ll want a rucksack with enough room to carry all your essential items, such as extra clothing, snacks, and any additional equipment you may need. Compartments and pockets can help keep your organized and easily accessible during your training.

Proper Footwear

Proper footwear is another crucial aspect of Pathfinder Ruck Training. Your feet will be carrying you throughout your training sessions, so it’s important to invest in a pair of shoes that provide comfort, support, and durability.

Look for shoes that provide ample cushioning to absorb the impact of each step and reduce the risk of foot fatigue. The shoes should also offer good arch support to maintain proper foot alignment and reduce the risk of injuries such as plantar fasciitis or shin splints.

In addition to cushioning and support, it’s important to consider the shoe’s traction. Pathfinder Ruck Training often involves traversing various terrains, including trails, pavement, and uneven surfaces. Choose shoes with a patterned outsole that offers good grip and traction to prevent slips and falls.

Hydration Systems

Staying hydrated during your Pathfinder Ruck Training is vital for maintaining performance and preventing dehydration. Carrying a hydration system ensures that you have easy access to water throughout your training session, allowing you to stay hydrated without disrupting your rhythm.

One popular hydration system is a hydration bladder, which is a water reservoir that fits inside your rucksack. It usually has a hose with a bite valve that allows you to drink water hands-free. Hydration bladders come in various sizes, typically ranging from 1.5 to 3 liters, so choose one that suits your hydration needs and the duration of your training sessions.

Another option is a handheld water bottle or a waist belt with water bottle holders. These options provide easy access to water without the need to remove your rucksack. Some water bottles even come with a built-in filter, allowing you to refill from natural water sources during longer ruck training sessions.

Remember to regularly drink water during your training to prevent dehydration. A general guideline is to consume about 500ml (16 ounces) of water per hour of intense exercise, but adjust this based on your individual needs and the weather conditions.

To summarize, when it comes to essential gear for Pathfinder Ruck Training, prioritize rucksack selection, proper footwear, and hydration systems. Invest in a rucksack that fits well, has the right capacity, and offers compartments for organization. Choose footwear that provides cushioning, support, and traction to keep your feet comfortable and protected. Finally, ensure you have a reliable hydration system to stay properly hydrated throughout your training sessions. With the right gear, you’ll be well-equipped to tackle the challenges of Pathfinder Ruck Training and achieve your fitness goals.


Essential Gear for Pathfinder Ruck Training
1. Rucksack Selection
2. Proper Footwear
3. Hydration Systems

Preparation for Pathfinder Ruck Training

Setting Realistic Goals

When embarking on the journey of Pathfinder Ruck Training, it is vital to set realistic goals that align with your abilities and aspirations. Setting achievable objectives will not only keep you motivated but also help you track your progress along the way. So, before you lace up your boots and strap on your rucksack, take a moment to define your goals.

To begin, ask yourself what you hope to achieve through Pathfinder Ruck Training. Are you looking to improve your endurance, increase your strength and power, or enhance your mental toughness? Understanding your ultimate objectives will guide your training approach and keep you focused throughout the process.

Once you have identified your goals, break them down into smaller, more manageable milestones. This step is crucial as it allows you to celebrate incremental achievements and maintain a sense of progress. For example, if your overarching goal is to complete a marathon ruck, you might set intermediate goals such as increasing your rucksack weight by 5 pounds every two weeks or gradually extending your ruck distance.

Remember, while it’s essential to challenge yourself, it’s equally vital to be realistic about what you can accomplish. Pushing too hard or setting unattainable goals can lead to burnout or, worse, injury. By setting realistic goals, you are setting yourself up for success and ensuring a positive training experience.

Building a Training Schedule

Now that you have your goals in place, it’s time to build a training schedule that will help you achieve them. Consistency is key when it comes to ruck training, so having a structured plan will keep you on track and ensure you make steady progress.

Start by determining how many days per week you can dedicate to ruck training. Ideally, aim for at least three to four days to allow for adequate recovery between sessions. Next, decide on the duration of each training session. Beginners may start with shorter sessions and gradually increase the duration as they build endurance and strength.

When designing your training schedule, it’s essential to incorporate a mix of different types of ruck workouts. This variation will not only keep things interesting but also help you target different muscle groups and fitness components. For example, you might include long-distance rucks to build endurance, interval training to improve speed and power, and hill workouts to enhance strength.

Additionally, consider incorporating cross-training activities into your schedule. Activities such as weightlifting, running, swimming, or yoga can complement your ruck training and provide a well-rounded fitness routine. Just make sure to schedule these activities on days that allow for adequate rest and recovery.

Remember, a training schedule is a flexible tool that can be adjusted as needed. Listen to your body and be willing to adapt your plan if you experience fatigue or soreness. It’s better to take a day off or modify a workout than to push through and risk injury.

Warm-up and Stretching Exercises

Before you hit the trail with your rucksack, it’s crucial to warm up your body and prepare it for the demands of ruck training. A proper warm-up routine will help increase blood flow to your muscles, improve joint mobility, and reduce the risk of injury.

Start your warm-up with some light aerobic exercises such as jogging or jumping jacks. This will elevate your heart rate and warm up your entire body. Next, focus on dynamic stretching exercises that mimic the movements you will be performing during your ruck. Examples include leg swings, arm circles, and walking lunges. Dynamic stretching prepares your muscles and joints for the range of motion required during rucking.

Once you have completed your warm-up, it’s time to stretch the major muscle groups involved in ruck training. Pay particular attention to your calves, quadriceps, hamstrings, hip flexors, and shoulders. Hold each stretch for 15-30 seconds and repeat on both sides.

Remember, stretching should never be painful. If you feel any sharp or intense discomfort, ease off the stretch and consult a healthcare professional if necessary. It’s also important to note that static stretching, where you hold a stretch for an extended period, should be done after your ruck training session to help with muscle recovery.

Incorporating a warm-up and stretching routine into your ruck training not only prepares your body physically but also helps you mentally transition into your workout. It’s a time to focus on your goals, visualize success, and mentally prepare for the challenges ahead.

So, as you embark on your Pathfinder Ruck Training journey, take the time to set realistic goals, build a training schedule that suits your needs, and warm up your body before each session. These foundational steps will lay the groundwork for a successful and fulfilling ruck training experience.

Techniques for Efficient Rucking

Efficient rucking is essential for maximizing your performance during Pathfinder Ruck Training. By mastering proper rucksack weight distribution, maintaining a correct posture, and optimizing your cadence and stride length, you can enhance your endurance, reduce the risk of injuries, and achieve your training goals more effectively.

Proper Rucksack Weight Distribution

When it comes to rucking, evenly distributing the weight in your rucksack is crucial. Improper weight distribution can lead to discomfort, muscle imbalances, and even injuries. To ensure proper weight distribution, follow these tips:

  1. Organize your : Pack your rucksack in a way that distributes the weight evenly. Place heavier items closer to your back and towards the center of the rucksack. This will help maintain balance and stability.
  2. Use compression straps: Most rucksacks come with compression straps that can help tighten and secure your gear. Utilize these straps to minimize shifting and bouncing of the contents inside the rucksack.
  3. Consider a frame: If you’re carrying heavier loads, investing in a rucksack with a frame can provide additional support and stability. The frame distributes the weight more evenly and reduces strain on your back.

Remember, the goal is to create a well-balanced load that doesn’t put excessive strain on any particular area of your body. Experiment with different packing and adjust as needed to find the optimal weight distribution for your comfort and performance.

Maintaining Proper Posture

Maintaining a proper posture while rucking is essential for preventing injuries and optimizing your performance. Here are some key points to keep in mind:

  1. Stand tall: Imagine a string pulling you up from the top of your head. Stand tall with your shoulders back and down, and engage your core muscles to provide stability and support.
  2. Align your spine: Keep your spine in a neutral position, avoiding excessive rounding or arching of the back. This helps distribute the load evenly and prevents unnecessary strain on your spine.
  3. Relax your shoulders: Avoid shrugging your shoulders or tensing them up. Let them hang naturally, and periodically roll them back and down to release any tension.
  4. Engage your glutes: Your glute muscles play a crucial role in maintaining proper posture. Squeeze your glutes slightly as you walk to activate these muscles and provide additional support to your lower back.

By consciously practicing and maintaining proper posture throughout your rucking sessions, you can minimize the risk of injuries and optimize your biomechanics for efficient movement.

Cadence and Stride Length

The cadence (step rate) and stride length you use while rucking can significantly impact your efficiency and overall performance. Here’s how to optimize both:

  1. Find your rhythm: Experiment with different cadences to find the one that feels most comfortable and efficient for you. Some individuals prefer a faster cadence, while others find a slower pace more suitable. Listen to your body and find your own rhythm.
  2. Shorten your stride: Avoid overstriding, as it can lead to increased impact on your joints and unnecessary energy expenditure. Instead, focus on taking shorter, quicker steps. This reduces the strain on your legs and allows for a more efficient transfer of energy.
  3. Maintain a consistent pace: Try to maintain a steady pace throughout your rucking session. Avoid sudden changes in speed or stride length, as they can disrupt your momentum and lead to fatigue.
  4. Listen to your body: Pay attention to any discomfort or pain in your feet, ankles, or knees. If you experience any issues, adjust your cadence and stride length accordingly. Everyone’s body is different, so find what works best for you.

Optimizing your cadence and stride length takes practice and self-awareness. Regularly assess and fine-tune your technique to find the most efficient and comfortable approach for your body.

Nutrition and Hydration for Pathfinder Ruck Training

Proper nutrition and hydration are essential components of any training program, and Pathfinder Ruck Training is no exception. In order to perform at your best and maximize your training gains, it’s important to fuel your body properly before, during, and after your ruck sessions. In this section, we will explore the key aspects of nutrition and hydration for Pathfinder Ruck Training, including pre-ruck meal planning, hydration strategies during training, and post-ruck recovery nutrition.

Pre-Ruck Meal Planning

Fueling your body with the right nutrients before a ruck session can make a significant difference in your performance and overall endurance. The goal is to provide your body with the necessary energy and nutrients to sustain you throughout the training session. Here are some tips for effective pre-ruck meal planning:

  1. Balance your macronutrients: Your pre-ruck meal should include a combination of carbohydrates, protein, and healthy fats. Carbohydrates provide the primary source of energy, while protein helps with muscle repair and recovery. Healthy fats can provide sustained energy and help you feel satiated.
  2. Choose complex carbohydrates: Opt for complex carbohydrates such as whole grains, fruits, and vegetables, as they release energy slowly and provide a steady source of fuel. Avoid sugary or processed foods that can cause energy crashes.
  3. Stay hydrated: Make sure to hydrate well before your ruck session. Water is essential for optimal performance and aids in digestion and nutrient absorption.
  4. Timing is key: Aim to eat your pre-ruck meal 1-2 hours before your training session to allow for proper digestion. This will help prevent discomfort or digestive issues during your ruck.

Remember, everyone’s nutritional needs may vary, so it’s important to experiment and find what works best for you. Keeping a food diary and monitoring your energy levels during training can help you identify the ideal pre-ruck meal plan for your body.

Hydration Strategies during Training

Staying hydrated during your Pathfinder Ruck Training is crucial to maintain optimal performance, prevent fatigue, and avoid dehydration. The demands of rucking can cause significant fluid loss through sweat, so it’s essential to have effective hydration strategies in place. Here are some tips to stay hydrated during your training:

  • Drink water regularly: Make it a habit to sip water at regular intervals throughout your ruck. It’s important to stay ahead of your thirst and not wait until you feel dehydrated.
  • Use a hydration pack: Investing in a hydration pack or bladder can make it easier to drink water while on the move. These packs allow you to conveniently carry water and sip it through a tube without having to stop or break your rhythm.
  • Electrolyte replenishment: During prolonged ruck sessions, your body loses electrolytes along with fluids. Consider using electrolyte tablets or sports drinks to replenish these essential minerals. They can help maintain proper muscle function and prevent cramping.
  • Monitor urine color: A simple way to check your hydration status is to monitor the color of your urine. Clear to pale yellow urine indicates good hydration, while darker urine may suggest the need to drink more fluids.

Remember, dehydration can negatively impact your performance and increase the risk of injuries. Make hydration a priority during your ruck training and listen to your body’s signals for thirst.

Post-Ruck Recovery Nutrition

After completing a challenging ruck session, your body needs proper nutrition to recover, repair muscles, and replenish energy stores. Post-ruck recovery nutrition plays a vital role in optimizing your training gains and reducing the risk of muscle soreness. Here are some key points to consider:

  • Replenish carbohydrates: Consuming carbohydrates after your ruck session helps replenish glycogen stores, which are depleted during intense exercise. Opt for easily digestible carbohydrates such as fruits, whole grains, or sports drinks to kick-start the recovery process.
  • Protein for muscle repair: Including a source of lean protein in your post-ruck meal or snack is essential for muscle repair and growth. Options like lean meats, eggs, Greek yogurt, or protein shakes can provide the necessary amino acids to support recovery.
  • Anti-inflammatory foods: Incorporating foods rich in antioxidants and anti-inflammatory properties can aid in reducing inflammation and promoting recovery. Examples include colorful fruits and vegetables, nuts, seeds, and fatty fish like salmon.
  • Stay hydrated: Don’t forget to rehydrate after your ruck session. Drink water or electrolyte-rich fluids to replace any fluids lost through sweat.

Additionally, it’s important to listen to your body and provide it with the nutrients it needs. Pay attention to your hunger cues and eat until you feel satisfied. Proper post-ruck recovery will help you bounce back faster and be ready for your next training session.

Injury Prevention and Recovery for Pathfinder Ruck Training

Rucking, while an excellent exercise for building endurance and strength, can also put strain on your body if not done properly. To ensure that you can continue enjoying the benefits of Pathfinder Ruck Training without setbacks, it’s important to prioritize injury prevention and recovery. In this section, we will explore various strategies and techniques to help you stay injury-free and recover effectively.

Stretching and Mobility Exercises

Proper stretching and mobility exercises are crucial for maintaining flexibility and reducing the risk of injuries during Pathfinder Ruck Training. By incorporating a regular stretching routine into your training schedule, you can enhance your range of motion and improve muscle elasticity. Here are some effective stretching and mobility exercises to consider:

  1. Hip Flexor Stretch: Start in a lunge position with your back knee on the ground. Push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds and repeat on the other side.
  2. Hamstring Stretch: Sit on the ground with one leg extended in front of you and the other bent with the foot resting against your inner thigh. Lean forward from the hips, reaching towards your extended foot. Hold for 30 seconds and switch legs.
  3. Shoulder Mobility Exercise: Stand with your feet shoulder-width apart and hold a broomstick or resistance band with an overhand grip. Raise the stick or band overhead, keeping your arms straight. Slowly lower it behind your back as far as comfortable, then return to the starting position. Repeat for 10-12 repetitions.

Remember to perform these stretches after a proper warm-up or at the end of your training sessions. Stretching should never be done forcefully and should be pain-free. Focus on breathing deeply and relaxing into each stretch.

Common Rucking Injuries and How to Avoid Them

While rucking is a low-impact activity, certain injuries can still occur if caution is not taken. By being aware of these common rucking injuries and taking preventive measures, you can minimize the risk of setbacks and keep yourself on track with your training. Here are some of the most common rucking injuries and how to avoid them:

  1. Blisters: Blisters are a common occurrence when rucking, especially if you are not wearing the right footwear or if your socks are not moisture-wicking. To prevent blisters, invest in quality moisture-wicking socks and well-fitting boots or shoes. Ensure that you break in your footwear properly before embarking on longer rucks.
  2. Shin Splints: Shin splints are characterized by pain and tenderness along the shinbone. They are often caused by overuse, improper footwear, or poor running technique. To prevent shin splints, gradually increase your rucking distance and intensity, wear appropriate shoes with good cushioning and support, and maintain proper form during your rucks.
  3. Lower Back Pain: Rucking places strain on your lower back, especially if you are carrying heavy loads or have poor posture. To avoid lower back pain, make sure to distribute the weight evenly in your rucksack, engage your core muscles to support your back, and maintain proper posture throughout your rucks.

By being mindful of these common rucking injuries and taking proactive steps to prevent them, you can significantly reduce the chances of experiencing setbacks in your training.

Rest and Recovery Techniques

Rest and recovery are essential components of any training program, and Pathfinder Ruck Training is no exception. Adequate rest allows your body to repair and rebuild itself, reducing the risk of overuse injuries and improving overall performance. Here are some rest and to incorporate into your training routine:

  1. Active Recovery: Instead of completely resting on your rest days, engage in low-intensity activities such as walking, swimming, or yoga. These activities promote blood flow and help flush out metabolic waste, aiding in the recovery process.
  2. Sleep: Quality sleep is crucial for recovery and overall well-being. Aim for 7-9 hours of uninterrupted sleep each night to allow your body to repair and recharge.
  3. Foam Rolling: Foam rolling is a self-massage technique that helps release muscle tension and improve flexibility. Spend a few minutes targeting major muscle groups, such as your calves, quadriceps, and glutes, after your rucks to aid in recovery.
  4. Nutrition: Proper nutrition plays a vital role in recovery. Ensure you are consuming a balanced diet that includes an adequate amount of protein, carbohydrates, and healthy fats. Consider incorporating foods rich in antioxidants, such as fruits and vegetables, to support your body’s recovery processes.

Remember, recovery is just as important as training itself. Listen to your body and give it the rest it needs to perform at its best.

Incorporating stretching and mobility exercises, being aware of common rucking injuries, and prioritizing rest and recovery techniques are essential for injury prevention and maintaining your training progress. By taking care of your body and implementing these strategies, you can continue enjoying the benefits of Pathfinder Ruck Training while minimizing the risk of setbacks. Stay committed, stay consistent, and stay injury-free on your path to achieving your training goals.

Training Progression for Pathfinder Ruck Training

Rucking is an effective and challenging form of training that can help improve endurance, increase strength and power, and enhance mental toughness. However, to get the most out of your ruck training, it’s important to follow a progressive training plan that gradually increases the weight, distance, and intensity of your rucks. In this section, we will explore three key aspects of training progression for Pathfinder Ruck Training: increasing rucksack weight safely, gradually extending ruck distance, and incorporating speed and terrain variations.

Increasing Rucksack Weight Safely

One of the fundamental principles of ruck training is progressively increasing the weight of your rucksack. This gradual increase in weight challenges your muscles and cardiovascular system, helping you build strength and endurance over time. However, it’s crucial to do this in a safe and controlled manner to avoid injury.

To increase your rucksack weight safely, start by adding small increments of weight to your pack. Begin with a comfortable weight that allows you to maintain proper form and technique throughout your ruck. As you become more comfortable with the added weight, gradually increase it by 5-10% every week or two.

It’s important to listen to your body and not push yourself too hard too quickly. If you experience any pain or discomfort, decrease the weight or take a rest day to allow your body to recover. Remember, the goal is to challenge yourself without risking injury.

Gradually Extending Ruck Distance

In addition to increasing the weight of your rucksack, it’s essential to gradually extend the distance of your rucks. This progression helps build endurance and prepares you for longer rucking events or challenges.

Start by setting a baseline distance that is challenging but manageable for you. This could be a few miles or kilometers, depending on your current fitness level. Once you can comfortably complete this distance, gradually add an extra mile or kilometer to your ruck every week or two.

It’s important to note that the pace at which you increase your ruck distance will depend on your individual fitness level and goals. Some individuals may be able to progress more quickly, while others may need more time. Listen to your body and adjust the distance accordingly.

Incorporating Speed and Terrain Variations

To make your ruck training more dynamic and engaging, it’s beneficial to incorporate speed and terrain variations into your workouts. These variations not only add variety to your training but also simulate real-life scenarios that you may encounter during rucking events or challenges.

To incorporate speed variations, include intervals of faster-paced rucking during your training sessions. This could involve picking up the pace for a certain distance or time before returning to your regular pace. Speed intervals challenge your cardiovascular system and improve your overall speed and endurance.

When it comes to terrain variations, seek out different types of surfaces to ruck on. This could include trails, hills, stairs, or even sand. Each terrain presents its own challenges, such as uneven footing or increased resistance, which helps improve your stability, strength, and adaptability.

Remember to start slow and gradually increase the intensity of these variations. Over time, you’ll become more comfortable and proficient in navigating different speeds and terrains, further enhancing your ruck training experience.

In summary, training progression for Pathfinder Ruck Training involves increasing rucksack weight safely, gradually extending ruck distance, and incorporating speed and terrain variations. By following a progressive training plan and listening to your body, you can continue to challenge yourself and make consistent progress in your ruck training journey. So grab your rucksack, lace up your boots, and get ready to take your training to the next level!

| Training Progression Tips for Pathfinder Ruck Training |
| 1. Increase rucksack weight by 5-10% every week or two |
| 2. Gradually add an extra mile or kilometer to your ruck distance |
| 3. Incorporate speed intervals to improve speed and endurance |
| 4. Ruck on different terrains to enhance stability and strength |
| 5. Listen to your body and adjust the progression according to your fitness level and goals |

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