Step-Ups.Weight a pack (20 lbs to start) and step onto a park bench 16 to 18 inches high Add 5 pounds a week until you’re at 40 lbs Add to your workout three times a week until you can do 700 steps in less than 30 minutes
Three Best Exercises to Get in Shape for Hiking
1 Lunges
Hold equal weights in both hands (pro tip: buckets of nails look tough) From a standing position step forward until both legs are bent at 90 degrees Push up bringing rear foot forward Repeat with the other leg
2 Poor Man’s Leg Curl
Lay flat on the floor and scoot your hips toward an elevated bench Place your left foot on the bench Lift your right leg up as high as you can bear Press lefty down into the bench clench your glutes and hammies and raise your hips off the ground Do 10 then repeat for other leg
3 Band Walks
Tie a resistance band around your legs mid-shin so there’s tension while you stand with legs at hip-width Stand straight tuck abs put hands on hips and walk forward while maintaining the band’s tension between your shins
Watchvideo demonstrations of all these exercises at strongswiftdurablecom/exercises
The One Thing You’re Doing Wrong
MAKING SO MUCH DAMN NOISE
Athletes sometimes express emotion by yelling or grunting That can be detrimental to their performance because if They’re grunting they’re thinking This is hard how am I going to make it They’re already losing the mental game Better bet: Focus all your output into the exercise and none toward the noise
5 Helpful Things to Say to Someone Trying to Get in Shape for Hiking
1 It’s hard It’s supposed to be Smothermon: Pacing is key here
2 Suffer in silence Stoicism is much more badass (see above)
3 One rep at a time
4 Keep going More of that
5 THE MOUNTAIN DOESN’T CARE
Good job Smothermon: Good job means ‘good enough’ That’s not the goal
Basic 9 Week Early Season Training Calendar
Smothermon advises building a good early season strength base When the season gets on and you need more endurance you can easily trade short-burst power for long-burn performance Think of your muscles as a savings account for fitness As you move from segment to segment build on the fitness and strength gains you’ve made
Weeks 1-3
STRENGTH 3 days per week 1 hour/session “Put on strength now and you’ll have muscle that you can later sacrifice to build up your endurance” Keep rest periods to a minute or two: “No time to flex in front of the mirror”
Weeks 4-6
ENDURANCE 1 day per week for 45 minutes at moderate intensity (eg jogging hiking)
Weeks 7-9
INTENSITY Increase weekly endurance workouts to 15 to 2 hours and add 1 day of high intensity exercise with high output but less weight (eg speed hiking)
Ready for more Check out our complete training archive for hikers of any age here head coach at StrongSwiftDurable in Jackson,
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