Advanced Conditioning Program for Hikers Bennington VT
South Burlington, VT
Advanced Conditioning Program for Hikers
Advanced Conditioning Program
Optimizing your strength and endurance
By Kim Bowerman
This routine is for those who go for intense hikes regularly or have an established fitness routine. To help you stay fit for your next outdoor adventure or to get you ready to climb the next peak, try the routine below, developed with hikers in mind.
Advanced Cardio Component
If you aren't able to get out on the trails as often as you'd like, but already have a cardio routine, then maintain that routine and continue to increase your weekly cardio minutes each week. Weekly increases should be no more than 10 percent of your total minutes from the previous week. Following this protocol will ensure that you don't injure yourself or overtrain.
To make your cardio workout more specific to hiking and backpacking , add the following:
Stair-climbing intervals (stadium stairs are ideal):
Note: Only increase workout intensity when you are able to complete 10 intervals at current intensity level. Once you increase the intensity level, start at six intervals and work up to 10.
Advanced Hiking Strength Program
This strength program is geared toward those who have already undergone basic strength training. If you have not done any basic strength training, or if you have not done so in a very long time, start with the Basic Strength Program for the first month or two and then move onto the Advanced Strength Program. The following is the advanced program with two circuit training workouts.
To get the most out of your advanced program:
To get the most out of your strength training:
Click here for advanced training exercises
Remember to Rest
Don't think rest is part of your training? Think again. Proper rest allows your body to rebuild...