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Hi. So i've been preparing for selection for a while but i've only started seriously preparing a week or two ago, my running is fine and i can walk for as long as i need too but when i wear a backpack whilst walking i find it a lot harder to breathe, my shoulders feel crushed and it compresses my chest so any tips on how i can strengthen my shoulders so i don't get my lungs crushed when i walk? Thanks.

get a decent bergen with good lumbar support and slowly increase you weight,and dont try to much to soon coz you'll f@#k your back up. also dont try anything to heavy in trainers as it'll batter your feet something silly

other than that barbell/dumbell rows, lat/delt raises and plenty of dips

Haha, wish i would have known to not have too much weight on my first ruck walk the other day. I threw my brother into my bag who weighs 50 kilos and went for a walk, totally wrecked myself. I'll go up from 20 pounds i guess, thanks for the advise.

After the war we were skinny little runts but that did not stop us passing the selection, just get you self as fit as a butchers dog and give it your best shot.

Will do.

Especially at your age, start off light and build up gradually. You've got loads of time, but not if you break yourself!

Thanks for all the advice. I'm going easy on my self at first with a few intenser workouts per week and lots of rest.

50 kilo brother in your bag? This has to be a bite!
Perhaps try your sister instead