6 week hiking workout plan.

6 week hiking workout plan Feb 28, 2017 · Hiking is a better workout than you think! Learn how you can train for your first long hike with this plan from an exercise physiologist. A good mix of workout types for each week involves the following: 2 nonconsecutive days of strength training (exercises in this article) Ready to conquer your next trek — without burning out on day 3? Get our FREE 6-week hiking workout plan designed specifically for hikers who are training for a mountain hike, or training for a trek. What should I do after I finish the 6 week workout program? After you have finished this 6 week workout program to build lean muscle, I’d recommend taking a week to deload. Six-Week Beginner Walking Plan This six-week program is for the beginner walker who wants to improve overall health and increase energy. S. Weeks 5-6: Exercise Variation; Introduce new exercises or modify existing ones to keep challenging your body. Strength Training: Full-body workouts 2-3 times a week focusing on lower body, core, and upper body exercises. One of the biggest keys to success is to not just understand each step as a single part, but to see them as an overarching whole. , coordination) and fluid/glycogen storage. Long run mileage begins with 3 miles and increases to peak at 8 miles, with two easy runs and an optional recovery run. In this blog post, I’ll show you a simple six-week training plan that’ll get you ready and all set for a successful time on the trail. This program includes six days of workouts with a focus on each muscle group. Perfect your form, increase weight, get stronger and everything else will get better for you. You could just mix up the order, number of sets, reps and load. In 6 Weeks to Trail Fit from Outside LEARN, professional guide Jason Antin teaches you the exercises and routines you need to know in order to feel comfortable and competent on the trail. If you’re new to strength training, give my simple three-day-a-week training plan a try. Jun 12, 2016 · WEEK 5 WEEK 4 WEEK 3 WEEK 2 WEEK 1 RECOVERY: EASY WALK STAIRS TRAINING BRISK WALK LUNGES AND SQUATS CROSS TRAINING ENDURANCE WALK ENDURANCE WALK WEEK 6 WEEK 8 WEEK 10 WEEK 12 WEEK 7 WEEK 9 WEEK 11 We’re grateful you are joining us in this adventure! Descending from the North Rim, crossing the For the best results, plan for 8 weeks of training before your Kilimanjaro Trek. No matter what age, fitness level, or even when the last time you trained was… In only 12 weeks, you’ll be prepared to tackle your next hike and improve your overall health. This will allow you to build your endurance and strength. ). Phase 1: Building a Solid Foundation (Weeks 1-2) Day 1: Upper Body 1. 5-2 hour moderate endurance hiking or jogging workout, and (1) high intensity workout – like speed hiking. Frequency: 2-3 days per week of 6-8 exercises (see sample list below) x 2-3 sets of 8-20 repetitions. Apr 17, 2020 · 6 Week Workout Plans. Push-ups - 10 reps. Modify the 6-WEEK HIIT WORKOUT PLAN based on your progress and comfort. Take Your Hiking To The Next Level. 6K Reads 6 Comments View Workout Mar 14, 2021 · Whether you are training for Mount Everest, Mount Rainier, Mont Blanc, or Colorado 14’ers, the theory and practice are the same. Hood, or a 2 day back pack trip with less than 4000ft of elevation gain. Lastly, don’t forget the importance of cardiovascular fitness. Every 4-6 weeks, progress the exercises to a more challenging exercise (for a simple progression plan, you can find ideas for the step-down and the dead bug exercises here) To get the best results, this workout should be paired with another similar workout that works the opposing muscles (e. Apr 28, 2025 · I recommend a full-body workout on each of the three days. You can mix up your exercises throughout the week for fun and variety. Muscle building focus – do the lift. 5 to 2 hours, and add 1 day of high-intensity exercise with high output but less weight May 8, 2020 · Begin and end each workout with a 10 minute stretching routine. By making this increment in small steps, there is a better chance that you will succeed. Ali Alami. Peter has created this dedicated 6-Month Action Plan below, which is easy to print and follow. The challenge is simple, but not easy. Weeks 1 & 2: Day 6: Jun 4, 2024 · The workout plan is designed so you can exercise 3 or 6 times a week. We asked Goldberg to adapt a workout he shares with clients and create a preseason training plan for BACKPACKER readers looking to tackle tougher, higher trails. You also May 4, 2024 · Step 6: Putting Your Hiking Training Plan All Together . Pick 2-3 of the exercises above from each of the different training styles – endurance, cardio, strength and balance. Whatever your goal factor in fitness training as part of the planning process and allow yourself plenty of time to prepare. Fitness trackers and apps can help you log your hiking You’ll train 4 days a week for 6 weeks. Stick to it for 6-weeks. Hold for 15 seconds. Before we get into the nitty-gritty of the plan, here’s a quick disclaimer. Jan 16, 2019 · Do it. Your overall speed is not a concernand you may stop and rest where needed. Meal Plans: Backpacking and Climbing Meal Plans Jun 27, 2024 · 7 Solo Hiking Tips; 6 Hiking Training Exercises You Can Do No Matter Where You Live; Hiking Training Plan for Long Distance Hikes; Step by Step Rim to Rim Training Plan; Training for the Mount Whitney Hike; Backpacking for Beginners Step by Step Guide; 20 Tips for Making Hiking in the Rain Safe and Fun; What Exactly Does an Out and Back Trail Mean? As one of the most popular mountain treks in the world, the Everest Base Camp Trek is accessible to most people with a good fitness level and a decent drive to last two weeks hiking at altitude! As a non-technical trek that requires no mountaineering experience, the Everest Base Camp Trek is a great challenge for all people of all ages, shapes May 22, 2024 · We asked mountain guide and personal trainer Jason Antin to come up with a plan to get even the most committed couch potato ready for a busy hiking season. Seated dips - 10 reps. Mar 21, 2021 · While practicing for the Long Trail as a novice backpacker, I strapped on a loaded pack and progressively increased each practice hike’s distance and elevation by 10 percent to 20 percent each The days per week of strength training can help you improve your body’s ability to handle the physical demands of hiking and make recovery easier. John Muir Trail Training Guide 16 Week Plan. Perform this workout 2–3 times a week using 6–8 of the exercises above. Then, add two lower-body days: one day dedicated to hamstrings and glutes, and another day for quads and calves. The trail covers 170 kilometres over difficult terrain and incredibly has 10 kilometres of elevation of ascent and descent. Library of workout videos: Watch demonstrations of hiking specific strength exercises Jul 17, 2013 · Workout Recommendation. Kitchen or no kitchen, Tara was determined to make it work. com An explanation of the training program This is a SAMPLE 12 week Hike Training Planner with a 2 week planning window. Analysis of the Elements of Our 6 Week Half Marathon Training Plan. Set aside time at least 4 days a week to train – but no more than 6 days because you need that rest day! When you plan out your exercises, separate endurance and cardio days with strength or rest I recommend completing three workouts at each level before moving up. It balances your mobility, strength, and cardio so you don’t get hurt and you can recover quickly. Take a look at my 16 week training calendar below and download the PDF. Your workouts should challenge you and increase your endurance, strength and Free Training plans: Hiking and Backpacking 6 week beginner plan General Mountaineering: Intermediate Plan 12 weeks. Begin performing this workout two times per week, with at least 48 hours between resistance-training workouts. Dec 31, 2021 · Posted on December 31, 2021 July 15, 2024 Author LJ Categories Fitness & Wellness, Hiking, Hiking for Fitness Tags 8 week hiking training, 8 week hiking training plan, 8 week hiking workout plan, adventure, backpacking training plan, benefits, burn calories hiking, cardio, conditioning for hiking, endurance hiking training program, exercise Apr 27, 2016 · If you have a goal in mind, you can use the 10 percent rule as a guideline to help you plan a series of hikes that will prepare you for your goal. that is considered totally iconic. There are many ways to prepare and various methods of strength training. Q. It includes training climbs similar to summits for the 12 week plan and training at altitude. Then we share our 6 week half marathon training schedule! Ready? Let’s jump in! For those occasions, we’ve got you covered with a 6-week-long, 5-day workout routine. Plan to take about 30 minutes longer for every 1,000 feet of elevation gain (uphill). ️ Detailed instructions on how to use the plan, measure workout intensity, and ramp up your training hours safely. A fitness professional can help recommend a specific program for your individual needs. Meal Plans: Backpacking and Climbing Meal Plans 8 Month Advanced Mountaineering Training & Fitness Plan. Jan 15, 2019 · Once you're really rocking the intervals, do one workout a week all in Zone 2 (no rest intervals). Warm-up: 10-minute easy jog with dynamic stretches; Workout: 2 miles at a steady pace; Cool down: 5-10 minute walk and stretching; Tuesday: Bodyweight Strength Training (Push and Lower) Warm-up: 5-10 minutes of dynamic stretching, like t-spine rotations and Nov 28, 2023 · While hiking at high altitudes may be the best workout routine, most schedules don’t allow for 6-hour hikes during the week. 305. Whether you’re a beginner seeking local trail adventures or a seasoned hiker preparing for rugged terrain, this guide will elevate your physical and mental readiness for all types of hikes. Feb 18, 2022 · Look for short hikes in your area, and start with what feels doable for you. Jan 10, 2025 · Grab my 12 week training plan for the Camino de Santiago. If the workouts progress too quickly, you can spend an extra workout or week at a particular level. You want energy boosting, compact, lightweight foods such as energy bars, dried fruits, and electrolyte drinks. To complete the program over 8 weeks, you need to workout 3 times per week. • 1 Interval workout for both running and swimming • 4-5 Calisthenics Routines • 4-6 Strength Training Sessions – 2-3 each for upper and lower body May 10, 2017 · A kettlebell deadlift is another must-have exercise for a hiking workout routine. Decide between the 6-week, 12-week, or custom plan that best suits your hiking goals. This incorporates the five exercises discussed above. Reps — 8. Jun 30, 2024 · Week 6 . Health experts have found that about 30 minutes a day of regular moderate exercise is effective for improving health Oct 4, 2018 · prepared dozens of people for backpacking adventures, designed this 40- to 60-minute, no-fuss workout to target primary hiking muscles-the heart, quads, and core. Nov 22, 2022 · Workout Plan Structure. Hood, Kilimanjaro, Half Dome (make sure you check this resource if climbing Half Dome ), or a 2 day back pack trip with less than 4500ft of elevation gain. There may be areas that you have improved more than others and some maybe are the same; it is a time to reflect in the journey you have just been on and be Jan 31, 2019 · Follow this ultimate 6-week workout plan and transformation your physique forever. Try to do a one or two day hiking trials in your area. k. If You're Lifting Four Times A Week. Now that you know strength training should be included in your hiking workouts (and everything else), here are two two-day-a-week hiking workouts to build strength and focuses on you starting and finishing strong while hiking. The first aspect of fitness preparation is aerobic fitness. Sep 25, 2016 · This training program ‘as is’ should be sufficient for those looking to hike the John Muir Trail in 2 weeks, with days averaging 15-20 miles. Jul 23, 2018 · With this in mind, we’ve outlined a six-month training plan below. Start training 8 weeks before you'll be backpacking. Jan 11, 2023 · 15k Training Plan Workouts. Strength training for hiking that protects knees and joints. 1 scoop in your shaker with 250-250ml water. You don’t need anymore if you’re giving 100% each time. The last week I use as a deload week where I go lighter on the lifts. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. 6-Week Training Plan for Hikers. Aside from your fitness, you’ll need to make sure you are well-prepared for your 14er hike with the right gear, food, and hydration. Nov 10, 2019 · 2 kinds of strength training workouts to focus on during your off season General conditioning. This means two upper body days: one day to target shoulders, chest, and/or back, and another for arms and core. . Train 5 to 6 Days Per Week. This article focuses on fitness training for the 2-Day Grand Canyon Rim to Rim hike. Mt. Exercise Week 1 Week 2 Rest; Bench Sep 11, 2024 · The week-by-week guide to reps and weight, as well as the simple workouts that focused on fundamentals over complicated movements, made it easy for me to get to the gym and get it done. See full list on countrywalkers. adventurereadyforhiking. That’s about 20-30 minutes per mile. We laid out the Fit To Hike program very simply with 6 days of workouts followed by a day of hiking. back of the legs and front of the upper body). The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. Dec 10, 2024 · This is not an exhaustive list, but just a few common examples. For runners, this is called a tempo run. ‌Monday: Upper-Body Strength and Core. This versatile workout can be done with just your bodyweight and should be incorporated into your training plan 2-3 times per week. If this is your your first long distance walk then our half marathon (flat) training plan is the one for you. Things to consider before committing to the plan. Tracking Progress. Training Schedule for Hiking. Start training 8 weeks before your first long hike. Four-Pass Cardio Complete this for 4-6 weeks before switching to another workout For best results, this workout should be combined with long duration, low-intensity cardio activity throughout the week (such as walking, hiking, cycling, swimming etc. Weeks 1-4: Building the Foundation. Just gotta prep those legs and make sure you break in your hiking boots. However, don’t let that put you off Description. While traditional exercises are essential for hiking fitness, incorporating outdoor activities into your routine, such as trail running, hill sprints or hiking on different terrains, can simulate the challenges you may encounter on the trails and provide a more specific training experience. Sunday – Rest day, stretch, hike without weight/walk. His hobbies include beach volleyball, hiking, fishing, and lifting weights George is also a certified nutritionist with a passion for health and fitness. You want to be freshest for the most important workout. Tips for High-Elevation Hikes At higher elevations, the combination of decreasing oxygen levels and decreasing atmospheric pressures can cause high-altitude illnesses such as Acute Mountain Sickness, High Altitude Cerebral Edema (HACE), and High Altitude Pulmonary Edema Jan 1, 2023 · 1x longer walk a week (this can be hiking, walking around the neighbourhood or on the treadmill) 1-2 strength training sessions per week (30-45 minutes) 1-2 hiking specific conditioning sessions a week (30-60 minutes) Jan 11, 2009 · Here's a rough 6 week training plan to get in shape for hiking/mountaineering. The Official 12-Week Spartan Beast Training Plan Week 1. But we still need to trains twice a week. Mar 23, 2020 · Here are the first 6-weeks of a hiking or backpacking trip training plan for a person who is generally healthy, though not exercising regularly, who wants to complete a 3-day, 20-mile hut-to-hut hike carrying a day pack with moderate elevation changes (no more than 1,000 feet per day) in 3 months: How hard should you work in your hiking training plan? LEVEL 1 Hiking Training Plan Hiking: Up to 6 miles per day on gentle to moderate gradient trails Altitudes: Below 6,000 feet Hiking Training Plan Weeks 1-3. Side lunges - 10 reps. If you're new to hiking, ascending 1,000 ft. Monday: Endurance Running. The following sample workout is specifically designed to help the thru-hiker prepare for the trail. If you are a beginner, you will find it hard going to the gym 6 times. BCAA 4:1:1 post workout is great for helping recover from an intense workout. The mileage in this training plan gradually increases over the course of 8 weeks, with a few cutback weeks to recover. • Daily (Monday-Sunday) Mindset Practice Whether this is your first event or you’re a regular hiker, our partners England Athletics have created training plans that will work for you, whatever the distance. The Half Dome Day Hike is a 14-16 mile, round trip event, with a 4,800 foot elevation gain. You’ll want to start with you backpack as Ideally, plan and start training at least 6 to 8 weeks ahead of your trip. I started with shorter, easier hikes, gradually increasing the distance and elevation gain each week. You’re reading 2 Day R2R: Fitness Training for the Rim-to-Rim Hike Dec 4, 2017 · Just follow this week-by-week plan with daily workouts, created by Michael DeGood, Weeks 1 & 2: Day 5: Cardio: Go hiking, biking, or running for 30 to 60 minutes. The Tour du Mont Blanc, the most popular long distance walking trail in Europe, is no easy feat. Outside+ members can start learning today. The result–a six-week program of strength, endurance, cross-training, and cardio exercises, plus bonus moves for overachievers–is the most hiking-specific program we’ve seen. Calf raises - 10 reps Week 1 -2 4 miles Week 34 6 miles Week 5-6 8 miles Grand Canyon Hike Training Program Activity The emphasis is on increasing your distance. This plan helps you build strength and endurance in a way that’s customized to your individual needs. Sep 26, 2024 · Hiking requires a well-rounded training plan involving strength and cardio exercises, focusing on leg, core, and upper body strength, breathing techniques, balance and stability training, and progressive approach. In order to make all the steps of a long distance hiking training plan work harmoniously together, it’s best to put them all together right from the beginning. Additional workout supplements: Myamino Energy is ideal intra-workout to maintain amino acid profile in the body. Build new muscle mass, hack way at excess body fat and reveal a hard, strong physique in 6 short weeks. Sites like AllTrails and apps like Hiking Project are helpful for finding hikes. Aug 18, 2024 · For many, this will be a consistent workout of hiking on weekends and mid-week workouts on a treadmill. Tuesday – HIIT workout: 4 rounds of 25 KB Gobblet Squats, 400m run, 1 minute rest. Weeks 7-8: Continue Strength Training, increase the length of your weekly endurance workouts to 1. Our Fit To Hike program is broken down into 3 categories: Mobility, Posterior Chain, and Core and cardio. Hiking Training Plan Weeks 8-12. Within each workout, you’ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. 6 Week Shred Program PDF. Apr 15, 2025 · 4 Week Fit To Hike Training Program. Instead of adding another “arms” workout, lets add a biceps and a triceps workout somewhere in the split. Powerlifting is all about lifting maximum load in a systematic way and gaining strength; plyometric helps enhance the jumping ability and explosiveness and improve athleticism; bodybuilding helps bring out the best shape and improve aesthetics; and calisthenics Dec 31, 2013 · If You're Lifting Twice A Week. Thru-Hiker's Workout. Week 7 of the plan is an unload/taper week. 6 Day per week split; Each major muscle group trained twice per week (upper body and lower body) Zone 2 Cardio sessions are key for endurance athlete gains ; One day per week of short sprints; Several functional fitness WODs per week; Part 1 is four weeks in length, as is Part 2 Completely agree with the PZ advice. But short of that, practicing on stairs is a great alternative. Do it with our 6 Weeks to Trail Fit online course, available to Outside+ members now. The easiest way to structure your workout is circuit training so I have added six workouts for each day. You've done just that by sticking with the program. ’ So I was very motivated that six weeks. Side planks. ️ 8 weeks of detailed workout plans, each with two schedule options. You can use a pedometer app on your phone or a fitness tracker/watch to gauge the distance. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. This 8-week training program includes two days of strength training, three days of cardio, and two rest days a week. Inside these training plans, you’ll find simple routines anyone can follow. Mar 24, 2022 · My Experience Backpacking – I’ve been backcountry camping for over 10 years, but it was only in the last 4 years that I started backpacking. Jul 25, 2023 · This hiking workout plan, designed for two days a week, is a great way to boost hiking performance and reduce the risk of injuries. Mar 20, 2023 · ‌Sunday: Rest. If you don’t have any real hiking areas around, you will want to work out on machines and on sidewalks and preferably some parks in the area to get some path walking at a minimum. Jun 7, 2019 · Its a good idea to have a dedicated arm workout (particularly in 6 workout schedules) once a week, so we will leave day 4 as it is. Your hiking "workouts" can be less structured, but try to keep the intensity in Zones 1 and 2 throughout. I recommend 15 reps (on each side) and do the first two workouts three times, then the next two workouts three times, then the last two workouts three times. Rainier 12 week plan: Mount Rainier Training Plan. Cardio: 30-45 minutes of steady-state cardio (running, cycling, or swimming) 3-4 times a week. Step 2: Commit to a Weekly Workout Routine. ‌ Combine upper-body movements (both push and pull) that use free weights, your body weight and/or weight machines with some core work. ” The first day of the challenge started the same day as their home remodel. Schedule weekly workouts, track your steps and see your workout history. It’s hard to train for unless you’ve got mountains on your doorstep. That’s why Jason Antin, a mountain guide and performance coach, designed this 6. After the 6-weeks are up, you could just continue to do the same exercises. In addition to regular gym workouts, make sure you also go for walks in order to stimulate relevant muscle development. May 13, 2023 · 8 Week Hybrid Strength and Endurance Training Plan . 5-week As a professional hiking fitness expert, I welcome you to our ultimate guide on how to get in shape for hiking, taking your fitness journey to new heights. I usually did paddling trips – canoeing and hiking – and dreaded having to hike long distances with a heavy pack. Camino Fitness Plan 6-Month Action Plan. That means keeping your heart rate elevated, but not to the point where you're panting or gasping. Mar 21, 2025 · This tempo workout strengthens your tendons and ligaments while creating long-lasting muscle endurance for injury-free hiking in season. Building fitness prior to a big hike is critical given that I typically plan on doing big days for a 5-6 week period. Adequate nutrition, hydration, and mental preparation are also essential. Focusing on your weak areas can help overall core and joint stability. Don’t forget to complement this plan with upper body training and cardio on non-training days for a well-rounded fitness approach. Again, if you can complete 60 minutes of moderate cardio 3 x a week consistently and comfortably, then I’d say you have a baseline foundation that can support targeted Rim to Rim training. (You don't have to go all the way there, especially if your goal climb is a monster. My goal was to build endurance and strength. While we wrote the book on this subject, here we will condense that information to concise, actionable advice backed up with enough theory that you can understand the why behind any good mountaineering training plan and we will teach you how to train for Nov 1, 2020 · I personally use the Garmin Fenix 6 Pro Sapphire, and I love the training features it has, including training status & load (which shows me how much low aerobic, high aerobic and anaerobic I’m doing in a week), suggested daily workouts based on my weekly training, and just the sheer number of pre-loaded activity types like Hiking, Walking Aug 16, 2017 · Building muscle takes time. Mar 22, 2019 · Don't begin these workouts until you have built a solid base of aerobic fitness and are exercising 6–8 hours a week. This is another type of interval workout that improves your body's ability to transport oxygen. a. Your goal is to complete the desired mileage with your backpack and hiking shoes on. Start with the goal distance and elevation gain on week 10, the week of the actual goal hike, and work backward, subtracting roughly 10 percent each week for 10 weeks. 2×12 at 40% of your 5 rep max. Each lasts for 6 weeks but can be easily extended for several months. The plan is designed to be completed over five weeks and can be repeated as often as you like. If you then feel ready, you could progress to the intermediate plan. Aug 3, 2023 · This six-week hybrid workout routine involves various exercises, from powerlifting and plyometrics to bodybuilding and calisthenics. Best Nordic Walking Poles My workout plan to keep my trail legs and be ready to crush miles from day 1 on every hike is just 6 days of zone 2 base running per week. Each split will focus on one of four fundamental movement systems each day. Training Schedule for Backpacking. You can access my specialized eight-week weighted vest-based workout plan designed to enhance your hiking experience by signing up for my newsletter here. Feb 5, 2024 · Example of one of the parts of my 8 week hiking training plan you can download for free by signing up for my newsletter. The workout days are structured using training splits. Oct 21, 2022 · 12-Week Body Transformation Workout Plan; 12 Week Bodyweight Workout Plan; 6 Day Push Pull Legs Workout Routine; 12 Week Dumbbell Workout Plan; 12 Week Female Bodybuilding Workout Plan; 12 Week Strength Training Program; Planet Fitness Workout Plan; Endomorph Workout Plan; Mesomorph Workout Plan; 30-Day Calisthenics Workout Plan for Beginners Mar 25, 2025 · Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. Jul 14, 2024 · This is a sample 8-week training plan. These systems are Feb 5, 2024 · Incorporating outdoor activities into your hiking fitness routine. If your planned hike Nov 10, 2023 · When you’re putting in higher mileage and running 5-6 days a week, it’s the only way to get everything done. 6 week workout plans organize multiple training sessions over the span of a 6 week macrocycle. Cardiovascular Exercise to Boost Hiking Stamina. Hold for 20 seconds. Week 1 of our 6-week workout plan focuses on easing your body into the routine and preparing it for the challenges ahead. Lee Welton Published Jan 10, 2022 Sep 28, 2022 · Ideally, you should work out for 30-50 minutes, 5-6 days per week. in a day might be your first goal. Sep 30, 2019 · Certainly, hiking on local trails with a backpack on is the best approach. You will increase your walking time in 4 weeks to 2 hours 45 minutes and gradually increase the time of your longest walk to 6 hours. This will is a good plan for getting in shape to climb Mt. Six weeks is enough time to get lean (about 10-12% body fat) if you’re about 10 to 15 pounds over what you were. With a personalized plan, coaches and a community of support, you have six weeks — 42 days — to transform your body. I'd also throw in a long climb ride from time to time. This is an overview of what a good hiking training program should consist of. Hiking Training Plan Codes. g. Instead, prospective climbers can aim for 3 gym days a week that include cardio and strength training exercises, and complete 2 longer hikes each month. You do not need to feel completely dead after your workouts. Have a goal set for every run, hike and workout and you will stay on track. Resistance Training Program (RTP) Phase 1 Apr 22, 2024 · Use your newfound hiking fitness to summit Middle Teton in Grand Teton NP!! Hiking Fitness Program. Here's a rough 6 week training plan to get in shape for hiking/mountaineering. Happy training and even happier hiking! Related Articles. Jul 27, 2021 · Plan Your Training Program. Sets — 4. Mar 10, 2025 · 3 Month training template: Create your training program based on your current fitness and specific hike stats, including distance and number of days on the trail. LEVEL 1 - Week 1 This intense, limited equipment, 11-week, 6-7 day/week thru hiking training plan is designed to thoroughly prepare athletes for Thru Hikes such as the Appalachian Trail or Pacific Crest Trail. Each program will consist of a four-day-per-week workout of 40 mins to an hour. Sample Hike Training Plan AdventureReady for Hiking (12 Week Program) www. Incorporate it into your regimen two or three times a week 4 to 6 weeks before your first hike. Before beginning any training plan, check in with your doctor or certified training professional. Therefore, the goal for week 3 is to reach a total training volume of 8hrs. These daily gym sessions on the stair master in your zone 2/3 heart rate for 1 hour to 1 hour 30 minutes followed by longer hikes on your day or days off should be the approach. Regular sessions, three times a week, whilst following a plan will produce huge gains in your fitness. Feb 2, 2025 · Squats - 10 reps. The 6-Week Workout Plan for Effective Weight Loss Week 1: Building the Foundation. Week 1 -2 4 miles Week 34 6 miles Week 5-6 8 miles Grand Canyon Hike Training Program Activity The emphasis is on increasing your distance. So this plan is designed to be completed the 7 weeks directly before your Half Dome Day Hike. Research the specific mountain you plan to hike and be aware of the potential hazards and weather conditions. Not all 3 weekly workouts need to be hiking, but at least some of them should. Jan 5, 2020 · Weeks 4-6: Keep doing the Strength Training, and add one additional endurance workout every week for 45 minutes at moderate intensity (like jogging or hiking). You should rest anywhere from 60-90 seconds between sets and keep transition time from one exercise to the other to a minimum. You’ll want to start with you backpack as Suggested Workout for Backpacking or Mountaineering Generally, a well-rounded fitness routine consists of: • Daily (Monday-Sunday) Stretching Routine o Click HERE for some yoga routines. Aerobic fitness. A complete 6-week hiking workout plan to boost strength, stamina, and confidence. The focus of this program is on the hiking “power house” – leg strength, core strength, and heart/lungs for hiking uphill. The Thru Hikes are 4-6 month endeavors which the vast majority fail to complete, normally quitting within the first month. May 14, 2022 · Once you’re in shape, a good hiking pace to strive for (with a backpack on and over variable terrain), is 2-3 miles per hour. You should do whichever workout first is your priority goal. Here’s what your workout schedule for the first week Apr 23, 2025 · Week 2: 2-Day Training Split and Cardio During this second week of your workout plan, engage all your muscle groups twice. Note: there are many different approaches to using running to build your fitness. Whether you’re preparing for a challenging summit or simply want to improve your stamina for hiking, our 12-week training plan is designed for all fitness levels. Deadlifts generally target the hamstrings, which are important muscles for hikers. If you can’t do five workouts a week, take a training hike every other week and skip the loaded pack walk. Strength workouts should take 30-40 minutes to complete. May 13, 2021 · That “train accordingly” advice is how this article concludes, with a 6-week sample plan to optimize your upper-end running economy to improve performance at all distances. St. com Mar 22, 2022 · Getting fit for the trail shouldn’t be a chore. 8 Month Mountaineering Training & Fitness Plan. Beginners’ 25k May 14, 2019 · Plan your training hikes so that you gradually increase your elevation gain. View the plan. We have partnered with Peter from D-Pete Health and Fitness Clinic to share this Camino Fitness Plan and professional fitness advice to help you prepare for your Camino de Santiago trip. However, if you want to maximize muscle gain, then you should aim for the 6 day split. Before diving into intense workouts, it is important to start with a solid foundation. This training plan for getting walking fit has been adapted from a running plan I had many years ago. Incorporate activities like brisk walking, jogging, or cycling into your routine to enhance your endurance and stamina. Overhead press 5×8. Jan 24, 2024 · Assessing your current fitness and suitability for a 6 week training schedule. A good mix of workout types for each week involves the following (but feel free to modify this schedule to fit your needs): Got me in good enough shape to go on an intense back country hiking/snowboarding trip at 12,000+ feet elevation with board and safety pack with no additional formal workout beyond my usual 9-12 miles a week running. How to get in shape for hiking? When you’re out on the trail, you want to focus on the views and the experience—not the pain in your legs. Six weeks is a good length of time to develop changes with consistency in training. Free Training plans: Hiking and Backpacking 6 week beginner plan General Mountaineering: Intermediate Plan 12 weeks. Jan 1, 2024 · Saturday – HIIT workout: 10, 20, 30, 20, 10 of walking lunges, push-ups, and sit-ups. When I reach week 7, that is when I go my heaviest. From there, increase 300–500 feet a week until you're approaching the gain of your goal climb. May 14, 2024 · Workout Overview. Helens, Mt. I keep the same routine for 6-8 weeks, with about 9 exercises in each routine. Your gains will start quite slow around 4-6 weeks into a training routine and will grow after that if you're providing adequate intensity, volume, nutrients, and rest. Hood, Kilimanjaro, Half Dome (make sure you check this resource if climbing Half Dome), or a 2 day back pack trip with less than 4500ft of elevation gain. They It is time to see how you have improved over the last 6 weeks by re taking the tests we did from week 1. And of course, stretch every day. The workouts will take about 60-90 minutes including the time you take to warm up and prepare. Huberman’s Toolkit for Sleep. I did a ton of hiking in Glacier National Park in September with very little hiking experience but tons of cycling and weight training. Each week I will either add weight to the lifts, or do more repetitions. Sometimes I wear my pack, sometimes I take an especially hilly route, but I’m just always looking to build my VO2 max and muscular endurance to keep moving forward for as long as possible, and the best way To do that, I want to give you 3 FREE 12-Week Trail Mastery Fitness Programs. We keep our training plans simple and easy to choose from but rest assured, a lot of time and effort goes into developing each customized program to ensure it’s effective for your needs. If the workouts are easy to complete, you can also skip ahead to the next level. Here's a rough 6 week training plan to get in shape for hiking/mountaineering. During your penultimate week of training, start to plan your nutritional and hydration requirements. This series will provide information about two trip options. Sep 25, 2023 · The worst thing you can do is only do this workout for 2-weeks. Hiking Training Plan Weeks 4-7. 3-5g BCAA is ideal. Congratulations on making it this far! It isn't easy to start an exercise program, and it's even harder to sustain it. This workout builds both muscular strength and endurance. This intense, 8-week, 6 day/week rim to rim to rim training plan is event-specifically built to prepare athletes for a complete, 1-day, Grand Canyon Rim-To-Rim-To-Rim hike from the South Kaibab Trailhead to the North Kaibab Trailhead (or similar) and back, covering approximately 40 miles and 21,000 vertical feet. The final 400 feet of the hike follows installed cables up the Aug 13, 2023 · The 6 Week Shred Workout Plan. The 6 Pillars of Good Half Marathon Training. . Mar 28, 2025 · Long-distance hiking requires endurance, strength, mental toughness, and preparation. You're wrapping up this week with the same schedule and workouts you followed last week. Mar 28, 2025 · 10. ‌ Spend this doing very light activities like walking, stretching or foam rolling or take a total break from exercise. Then add about 10-20% to your total distance or time each week as you get more comfortable. Day 1: Workout A Day 2: Workout B Sep 27, 2019 · Hiking the Grand Canyon Rim to Rim (a. We highly recommend training 5 to 6 times per week in preparation for climbing Kilimanjaro. Perhaps your office building offers a few stories of stairs that can be tackled during lunch breaks or you might have a high school stadium nearby that will equally suffice. Cross-training activities like cycling, swimming, and strength training further enhance hiking performance. Mar 28, 2025 · Weeks 3-4: Intensity Increase; Increase intensity by either adding more rounds or increasing the duration of high-intensity intervals. Mar 28, 2025 · Adjust the intensity and volume based on your fitness level and hiking goals. If this is your first long distance walk, the beginners’ 16 week training plan is for you. The best way to structure your training is to break it into several workouts spread out throughout the week and commit to getting them checked off. If you don’t have 30 or 50 minutes in a row for working out, it’s better to squeeze in more workouts during the day rather than giving up altogether. But first, a slight digression on why I am not concerned with that VO₂ max number, which informs the sample plan’s workouts and relatively short duration. This program is designed to get you ready for backpacking where you would be expected to carry 35-45lbs of weight for 5-10 days. I, Amelia, decided to embark on a challenging 6-week hiking workout plan to prepare for a big trek in the Rockies. Beginners' training plans. Expert tips on training for hiking, whether you’re preparing for the Tour du Mont Blanc, hiking in the Dolomites, trekking Kilimanjaro, hiking the Grand Canyon, or Machu Picchu. And get your daily dose of hiking motivation. How to do it: Begin with a lightweight kettlebell until you achieve perfect form. Frequency: The workout can be done before shorter hikes or as a complete workout on certain days. Race training – do the run. You will alternate between workouts A and B for six to eight weeks before your hike. R2R) is a bucket list trip in the U. Some people advocate HIIT (High Intensity Interval Training) as the most effective way to improve fitness. At the end of 6 weeks, your weekly training will include: (3) Strength training workouts, (2-3) 1. Focus on What's Next Jun 13, 2020 · The first six weeks of training for an untrained individual provide mainly neural adaptations (e. Check out my free 6-week hiking training program! Apr 9, 2025 · Overview Of How To Train For Hiking & Backpacking. Then once you finish all three circuits, go through all six workouts until time is up. ️ Instructions and tips for each workout type to help you get the most out of your time. Day 1: Workout A Day 2: Rest Day 3: Rest Day 4: Workout B Day 5: Rest Days 6 And 7: Rest. Planks. Simon Pratt: The goal of this hiking training plan is to (1) help you walk faster for longer without being as fatigued at the end of the day and (2) accommodate busy schedules via mid-week training sessions no longer than one hour per day. Nov 30, 2024 · 6 week hiking workout plan My 6-Week Hiking Workout Plan⁚ A Personal Journey. Rest — 30-60 seconds. It’s the up and down that will prove to be your worst enemy. This is Version 1 of the plan, designed in June 2022. • Daily (Monday-Sunday) Sleep Routine o Click HERE to checkout Dr. Here are list of the keywords you’ll find useful for training: May 12, 2021 · This 6-week training plan aims to increase your training volume from 7 to 9 hours per week. This fitness plan builds on the 12 week plan to get you ready for major peaks and expeditions below 21,000 feet or 7000 meters. The 6 week programs below cover a variety of goals: strength training, muscle building, and powerlifting. After 6 weeks of this program, you’ll likely notice a fair amount of muscle growth, but fitness goals should be long term, not short sighted. This is simply because your muscles will not have fully rested. Week 6: Monday – Squat 5×5 add 5lbs from last week. A. jcewnnrub rrggs fcqnzxg juhlw puhsifb nkdg icdcwbl xynf dtzo ozgkt zfny jmq xngoe fssjpsg adqeyu