12 Week rucking program designed specifically to improve and acclimate a candidate for all forms of rucking or load baring activities associated to military, law enforcement, and fire services.  

You can use weight vest as a substitute of a ruck.

DO NOT use a soft backpack or hiking bag, get a metal-framed ruck sack!!!

Just rucking more will NOT and is not a good idea to do in place of exercise prescription for this program.

Reference this Youtube video:

*YOU CAN ONLY DOWNLOAD A PROGRAM TO A COMPUTER OR LAPTOP NOT A PHONE. EACH PROGRAM CAN BE DOWNLOADED 3 TIMES. EACH TIME YOU OPEN THE DOWNLOAD LINK INTO A BROWSER ON YOUR PHONE, COUNTS AS 1 DOWNLOAD. MAKE SURE YOU DOWNLOAD THE PROGRAM PDF ON A LAPTOP OR HOME COMPUTER & SAVE THE PROGRAM. 

Any duplication, retransmitted, or account of these programs without the express written consent of Jeff Nichols or Performance First LLC, is prohibited. Reproduction of these materials will result in legal action and prosecution.