I prepared for the PCT this year by rucking a 30# weighted vest around town, biking and hiking. Overall rucking was a big help in my training. I experienced very little back and shoulder pain while on trail. Improvements that I attributed to rucking. I believe that lower extremity conditioning is best achieved by climbing while carrying weight. Weight carried should be gradually increased over time. Joints and tendons are benefited as well as muscles. I wish I had done more of this type of training. High miliage days with significant climbing resulted connective and soft tissue injuries which I have never had in the past.
