Under Load — Loaded Walk
The walking day, carried. One continuous loaded walk in a weighted vest or a loaded backpack at the week's prescribed load and duration — 20 to 50 minutes, conversational pace, no running.
Estimated session
- Movements 1
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Trail Running Walking Walk only, never run. Wear the week's prescribed load in a vest or pack and hold the week's duration at RPE 5-6. Flat ground unless the week names a hill. 1 × 30:00 · rest 0s | 1 | 30:00 | 0s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Effort governs: conversational, full sentences, RPE 5-6. If load makes the pace hard, the load is wrong, not the pace. Default implement is a backpack loaded with plates, books or water; a weighted vest is the same prescription in a different shell. Cinch the straps and carry the weight high — a low, swinging pack generates hot spots. Hill or stair loops are the incline dial when a week calls for one; a treadmill at 4-8% substitutes exactly. Never run this on two consecutive days. Equipment swaps. No vest or pack: hand-carry two dumbbells at the same total weight for half the prescribed duration and walk the remainder unloaded. In every case match the prescribed effort, not the implement: choose a load, tempo or pace that puts the set on the target RPE or duration.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Under Load — Loaded Walk template?
Effort governs: conversational, full sentences, RPE 5-6. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Under Load — Loaded Walk, and how long does it take?
Under Load — Loaded Walk runs 1 movement and about 1 working set, roughly 38 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Loaded Walk version different?
Under Load — Loaded Walk is the loaded walk cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight