Thursday, November 15, 2007

Adventure Hiking

This is an incredible article about preparing for adventure hikes -- hikes in different parts of the world that last for days and might require more skills than just hiking (such as climbing, kayaking, etc). Especially interesting was this part of the article with the hikers' training regimen:

8-Week Training Program

Weeks 1-2: Getting Started: 3x/week
• Cardio: 2x/week 20-30 minutes each, 60-70% MHR (maximum heart rate).
• Crosstrain: Walking, jogging, stairs, treadmill or hill hiking
• Activity Specific: Weekend hike w/10# pack

Weeks 3-4: Develop a Fitness Foundation: 3-4x/week
• Cardio: 2x/week, 30-45 minutes each, 65-70% MHR
• Strength: 2x/week, full-body, 20 minutes, 2 sets of 12-15 reps, 6-8 major muscle group; specific to kayaking/hiking/scrambling
• Activity Specific: Weekend hike with 10-15-pound pack, gaining 1000-1200 feet elevation.

Weeks 5-6: Build muscular strength: 4-5x/week
• Cardio: 3x/week, 45 minutes, 65-75% MHR; one-day city hill hike with 15-20-pound pack
• Strength: 2x/week, 20-30 min, 2-3x8-10 reps, full body strength, added weight
• Activity Specific: Weekend hike with15-20-pound pack, gaining 1200-1500 feet elevation or 2-3 miles kayaking

Weeks 7-8: Increase Muscular Endurance: 4-5x/week
• Cardio: 3x/week, 45-60 minutes, 60-75% MHR; 1 of 3: hill intervals or stairs with 20-pound pack
• Strength: 2x/week, 30-45 minutes, 3x12-15 reps; vary exercises from weeks 3-6
• Activity Specific: Weekend hike with 20-poun pack; 1500-2000’ elevation gain or 3-4 miles kayaking

*Note: Stretch for 15 minutes after every workout.

From: Competitor Magazine - Preparing for your Adventure. This is a must-read article.

The companies web site is here:, and they list a number of "adventure" hikes.