Downloads
Printable plans and logs
Two sheets you print, stick somewhere visible, and actually write on.
Progressive loading is a simple idea that almost nobody executes, because executing it means remembering what you carried three weeks ago. Nobody does that reliably in their head, and a fitness app will happily log the walk while ignoring the only variable that matters here — the weight.
Both of these are one page. Both are designed to be printed and written on with a pen, because a sheet on a wall gets filled in and a spreadsheet does not.
Twelve-week weighted vest progression
The plan almost everybody gets wrong in the same direction. It sets a starting load from your bodyweight and how long you have been walking, then holds that load for three full weeks before the first increase — not one week, which is the interval people default to and the reason so many quit inside a month with a sore neck.
It includes the starting loads worked out for six common bodyweights, a week-by-week log with columns for how your shoulders and Achilles felt, an explicit list of the conditions under which you repeat a week instead of progressing, and the ten percent ceiling past which a vest is the wrong tool. Repeating weeks is the normal case; the sheet says so, so that doing it does not feel like failure.
Free download
Twelve-week weighted vest progression (PDF)
Starting loads by bodyweight, the three-week hold, a twelve-week log, and the signs that mean hold rather than progress.
One email with the file. No list, no follow-ups.
The same arithmetic runs live in the vest weight calculator if you would rather have the number on screen than on paper, and the reasoning behind the percentages is in how much weight to put in a weighted vest.
Rucking load log
A spreadsheet, one row per ruck. It exists to stop you doing the thing that injures most people who take up rucking: increasing distance and load in the same week, then being unable to work out which one caused the problem.
The columns that matter are not the ones a fitness tracker records. Shoulders, lower back and feet are each scored the morning after rather than straight after the walk, because next-day soreness is what actually predicts whether you are loading too fast. Average route grade is in there too, since a two percent average changes the cost of a walk more than most people expect.
Free download
Rucking load log (CSV)
Distance, load, grade and next-morning soreness scores — the four columns that tell you whether to add weight this week.
One email with the file. No list, no follow-ups.
If you have not built or bought a pack yet, what makes a pack ruckable covers the loading mistakes this log is designed to catch, and using a backpack you already own is the cheaper place to start.
Why there is no course
These are one-page sheets rather than a twelve-part email sequence because the material genuinely fits on one page. You get a single email with the file attached or linked, and that is the end of it — no sequence, no upsell, no second product waiting behind the first.
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These sheets give general fitness guidance, not medical advice. They cannot account for a diagnosis of bone loss, a previous fracture, a spinal condition or a pregnancy, any of which change whether added load is safe for you. Talk to your doctor before loading if any apply.