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carry far

Training and technique

Deload

A deliberately lighter week — commonly every fourth — that lets connective tissue catch up with the muscle that adapted faster. Skipping them is how most people acquire their first rucking injury.

Related terms

Progressive overloadAdding a little more work than last time, repeatedly.

Where it comes up

Guides that use this term in context, rather than only defining it.

When can you go from 10 kg to 15 kg?A progression that adds weight or distance, never both in the same week — and what knee pain is actually telling you.
Training for a ruck marchTwelve weeks from ordinary fitness to a 20 km event under load, and what changes for multi-day marches.

More from Training and technique

Ruck marchCadenceRuck shuffleProgressive overloadTime under load

All 37 terms