Physical Preparation for the Hiking Group

For anyone who wishes to join our hiking group, whether for one session, for Nepal, or in an entirely different context, preparation is paramount. Since we begin training with 4 hiking sessions a week, and 1-2 gym sessions, it makes sense to build up to that during the next couple of months. This will prevent you from getting injured at a critical time (like right before we leave for Nepal or on your East Coast Challenge!), and also reduce discomfort when we begin hiking training.

For the next 10 weeks (allowing 2wk break for xmas), complete the following checklist:

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• Start walking (or hiking off-trail) on Saturdays, rain, hail or shine. Start with 30min, and build to an hour.
• Start introducing additional walks to your week. Start with 1x extra (from Saturday’s walk), of 30min, and build to 3x extra’s, of an hour. This can be a formal process, where you plan the increase each week, or an informal one where you do longer when you can and/or feel like it.
• Start strength training your legs and back. You read right! With a backpack on, your core works differently because your centre of gravity is higher! This means that training your back muscles to cope is integral to a good strength training program for hiking. Begin with 1x weekly, building to twice if you have the time and inclination.

Sample strength training program for hiking:

Perform each exercise 1×20 times in your first session (each side), and build to 3×20 over the 10 weeks.

1. Step ups
   

   Step ups. Make sure the step is at least knee-high

2. Walking lunges with weight at shoulders
   

   Walking lunges with the weight at your shoulders. This exaggerates and simulates the load placed on the legs and back when hiking with a backpack. An alternative is to load up your backpack itself!

3. Tyre flips or deadlift
   

   The Tyre flip! Tyres can be picked up for free at tyre replacement businesses.

   

   Deadlift with dumbells. The technique for flipping the tyre is the same – straight backed and lifting with the legs.

4. Single leg squats
   

   Single legs squat. Eventually we’d like you to let go of the powerplate!

   Train hard team! and feel free to join in even if you have no intention of joining our groups!

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