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Just make sure to pack them tightly so they don’t move around while you're walking, as that can affect your balance.","type":"text"}]}]}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"d9f426ae-1297-4cc6-8498-4b0c5b392afa","text":"How much weight should you carry in your backpack?","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"97b23ba6-6d3c-4b45-a770-b154f5e56da3","items":[{"_uid":"be959ff1-b40a-4e82-9efc-95b7651f9d06","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Ziel:","type":"text","marks":[{"type":"bold"}]},{"text":" Das Ziel ist es, 5 km mit 10–15 kg in guter Form, ohne Schmerzen oder Überlastungsverletzungen, zu rucken. ","type":"text"}]},{"type":"paragraph","content":[{"text":"Grundlagen für den Start:","type":"text","marks":[{"type":"bold"}]},{"text":" Gewicht: Beginne mit 6–10 kg, abhängig von deinem Fitnesslevel. ","type":"text"}]},{"type":"paragraph","content":[{"text":"Ruck-Einheiten: ","type":"text","marks":[{"type":"bold"}]},{"text":"3 Mal pro Woche. ","type":"text"}]},{"type":"paragraph","content":[{"text":"Ruhetage / Aktive Erholung: ","type":"text","marks":[{"type":"bold"}]},{"text":"Leichte Spaziergänge ohne Gewicht oder sanftes Krafttraining zwischen den Ruck-Tagen einplanen. ","type":"text"}]},{"type":"paragraph","content":[{"text":"Dieses Programm hilft dir, Ausdauer, Haltung und Kraft schrittweise zu verbessern – und legt so eine solide Grundlage für fortgeschritteneres Rucking.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"14176da2-b5fc-4d62-b9ca-fc45bd597a4e","text":"Einsteiger-Ruck-Programm – 4 Wochen","type":"h2","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"c330f82e-4bf1-477e-a55b-ba2dbe074d49","content":[{"_uid":"226b69b9-54ff-4d96-a3e2-58f0f0ec5a96","link":[],"heading":[{"_uid":"aa25f837-e75e-43bf-9fab-9ca223c19c40","text":"Woche 1","type":"default","component":"heading"}],"component":"contentSliderItem","paragraph":[{"_uid":"3869430a-1f90-4793-a998-9fdbd0f66b86","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Einheit 1:","type":"text","marks":[{"type":"bold"}]},{"text":" 2 km Ruck in lockerem Tempo (ca. 20–25 Minuten)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Einheit 2:","type":"text","marks":[{"type":"bold"}]},{"text":" 3 km Ruck in abwechslungsreichem Gelände (wenn möglich, Hügel einbauen)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Einheit 3:","type":"text","marks":[{"type":"bold"}]},{"text":" 2 km Ruck + 3 Sätze von: ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 Kniebeugen (mit Rucksack) ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 Liegestütze ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 Ausfallschritte (5 pro Bein)","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Fokus:","type":"text","marks":[{"type":"bold"}]},{"text":" Gewöhne dich an das Gewicht, teste deine Ausrüstung und achte darauf, wie dein Körper reagiert. 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