Hiking | Trail Hiker Workout

Author Rod Ferris B.A. CPT(YMCA, ACE), CFC, CPAFLAFitness Level AdvancedType Sport Specific
Days in Plan 6 Days Rest Between Sets:
N/A Sports Specific
 Duration60 Min per session
Hiking can be a great hobby, but when you need to take it to the next step and start timing your climbs you need to start training like you mean it. To do this you need to analyze what makes a great hiker/climber.

1. Hiking Endurance: A climber should have a great VO2 Max along with the ability to ward off lactic acid that approaches their muscles.
2. Flexbility
3. Strong legs with a focus on slow twitch muscle fibers.
4. Low body fat: No point carrying around an extra 20 pounds that isn't taking you upwards.
5. Great knees, ankles and other joints: If you are taking this seriously, you should have your gait analyzed to get the proper shoes and focus on your muscles that will cause you problems. This program is not individualized and you should seek advice from a physiotherapist to assess your knees, ankles, and weak points.
If you feel any pain or discomfort, discontinue exercising and seek professional advice.

Hiking Workout Outline

You should focus on training 4-5 days per week and resting for 2 days to recouperate your hard workouts. It is necessary to rest your joints since most of the workouts will focus on lots of impact on your knees.

Rubber Knee Brace

Recent research suggests that wearing a rubber knee brace will give support to your knee and should be used with proper hiking shoes.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Rowing Ergometer Exercise Picture 1. Rowing Ergometer
Duration: 10 Min Intensity: 75%
Notes:Rowing is a great all around cardio exercise that can increase your cross training abilities.
Stepper Exercise Picture 2. Stepper
Duration: 60 Min Intensity: 65%
Notes:Day one will be a hiking day. Focus on your form and try for a steady pace without stopping. Each day 1 focus on either going a little bit farther or a little bit more duration. We need to condition your muscles for hiking.
Day 1 - Lower Body
Cable Bent-Leg Deadlift Exercise Picture 1. Cable Bent-Leg Deadlift
Sets: 6Reps: 20
Notes:Use a weight that you can complete 20 repeitions with. You need your body to fight through lactic acid so consider using advanced training principles such as pyramids or drop sets.
Jump Squat Exercise Picture 2. Jump Squat
Sets: 3Reps: 12
Notes:Jump squats will help recruit all the muscle fibers available and help burn fat after your workout.
One Legged Smith Split Squat Exercise Picture 3. One Legged Smith Split Squat
Sets: 3Reps: 12
Notes:Focus on form and go slowly while focusing on developing all stabilizer muscles in your ankles.
Step Ups Exercise Picture 4. Step Ups
Sets: 3Reps: 12
Notes:Try this step up exercise.
Donkey Calf Raises Exercise Picture 5. Donkey Calf Raises
Sets: 5Reps: 30
Notes:Strong calves are also a necessity to climbers.
Calf Raises on Leg Press Machine Exercise Picture 6. Calf Raises on Leg Press Machine
Sets: 3Reps: 20
Notes:Adjust the weight so you fail on your 15th rep and drop the weight to complete 5 more repetitions. A spotter is necessary.
Day 2 - Cardio
Stepper Exercise Picture 1. Stepper
Duration: 30 Min Intensity: 65%
Notes:After your hiit sessions try the stepper for 30 minutes at a light intensity. This will also help burn off excess fat.
Treadmill Exercise Picture 2. Treadmill
Duration: 20 Min Intensity: 90%
Notes:perform 5 sets of HIIT
Day 2 - Upper Body
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Notes:Upper Body days are focused on maintaining strength and symmetry.
Bent-over Barbell Rows Exercise Picture 2. Bent-over Barbell Rows
Sets: 3Reps: 12
Notes:Focus on form
Arnold Press Exercise Picture 3. Arnold Press
Sets: 3Reps: 12
Abdominal Barbell Rollouts Exercise Picture 4. Abdominal Barbell Rollouts
Sets: 3Reps: 12
Dumbbell Curls Exercise Picture 5. Dumbbell Curls
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 6. Tricep Pulldowns
Sets: 3Reps: 12
Bench Dips Exercise Picture 7. Bench Dips
Sets: 3Reps: 12
Notes:Tire yourself out.
Lat Pulldown Exercise Picture 8. Lat Pulldown
Sets: 3Reps: 12
Day 3 - Lower Body
Cable Squats Exercise Picture 1. Cable Squats
Sets: 3Reps: 12
Notes:Complete day 1 with increasing weight by 2-3% where you can
Day 4 - Cardio
Swimming Exercise Picture 1. Swimming
Duration: 60 Min Intensity: 65%
Notes:Cross training is an excellent way to recoup sore, fatigued muscles. Try doing 60 minutes of laps at a local swimming pool.
Day 4 - Upper Body
Arnold Press Exercise Picture 1. Arnold Press
Sets: 3Reps: 12
Notes:Complete Upper Body day 2 while increasing by 2-3 percent
Day 5 - Rest Day
Day 6 - Cardio
Stepper Exercise Picture 1. Stepper
Duration: 60 Min Intensity: 80%
Notes:This is test day. Push yourself to new limits!

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Hiking | Trail Hiker Basics

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