How Hikers can train For Elevation (Without any mountains)

Got a hike with some serious elevation coming up? Don't have any local mountains to train on?
  
Not a problem!
  
Follow this three step training plan to get you flying up those mountains!

The Problem With Traditional Advice

And when it comes to training for elevation, I am sure you have heard the usual recommendations of "find an office block and climb the stairs repeatedly", "hit the Stairmaster for an hour" or "strengthen your legs".

​And sure these things can work. But like anything in the fitness world, a little bit of structure and a little bit of planning goes a long way.

Any type of training you do, should follow a few simple rules:

1. You should know EXACTLY what you are trying to accomplish from the workout
2. The workout should progress in difficulty each time you do it
3. The workout should be designed specifically for your goal (i.e. generic HIIT classes won't help you here)
4. The workout should have a minimal risk of injury​

​Workout #1: Muscular Strength

Why Trekkers Need To Train For Strength

Strength is crucial for movement efficiency. The stronger you are, the less effort and energy every step of elevation will take. And when you are trekking uphill for hours and days on end... the importance of this cannot be understated!

This type of training is also incredibly beneficial for bullet proofing the joints form injury. By strengthening the supporting muscles we can ensure they are ready to stabilise the joints whenever needed (whether from a slip/fall or simply during each time you plant your foot)

Common Misconceptions

​Contrary to popular belief, strength training is not all about building bigger muscles or 'bulking up'. In fact it is incredibly difficult to increase the size of our muscles significantly...

Instead strength training is aimed at what is called the 'neuromuscular connection' - which is essentially the connection between the brain and your muscles. When you lift heavy things, this efficiency of this connection is improved. This in turn allows the body to use more of the available muscle fibers for each given task
(i.e. taking a step uphill). 

The Principles
​

• Repetitions should be kept low (8 or under)
• Unless you are an experienced strength trainer you don't need to 'push it to the limit'. For this workout choose a weight where you could probably do 10 repetitions (but you will stop at 8)
• Rest should be long (2+ minutes)
• Core, mobility or 'prehab' work should be used during rest periods to maintain time efficiency

The Workout

 1a) Dumbbell Bulgarian Split Squats x8 (each leg) 
 1b) Seated cable row x8 
 1c) Dead bugs x1min
 1d) Frog stretch x 1min

Repeat 4 times - (rest period is the stretch).

 2a) Dumbbell Single Leg Deadlift x8 (each leg)  
 2b) Push up x8
 2c) Bird Dogs x 10 (each side)
 2d) Standing calf stretch x30 sec (each side)

Repeat 4 times - (rest period is the stretch).

Want to know how to create your own strength workout for trekking? Check out this article!

​Workout #2: Muscular Endurance

Why Trekkers Need To Train For Muscular Endurance 

Muscular endurance is the ability of a muscle to sustain force for a period of time. While being strong is good, it is no use if your muscles tank out after the first minute! And for obvious reasons this is particularly relevant to trekking. 

Common Misconceptions

The traditional trek training programs will have all of your gym work in this 'muscular endurance' zone. While this is important, it's effectiveness is greatly reduced if you don't have enough pure muscular strength to build off (see above). 

Also, the body will adapt to this type of training quite quickly. And the usual recommendations of just adding a few repetitions each week unfortunately is not enough of a stimulus to ensure progression. These workouts NEED to be changed every 4 weeks. 

The Principles
​

• Repetitions should be high (15+)
• Movements should be kept simple
  
• Weight should be low
• Rest should be short

The Muscular Endurance Workout

 1a) Dumbbell Goblet Squat x15
 1b) Dumbbell Step Ups x15 (each leg)
 1c) Pogo Hops x1min
 1d) Side Plank x 30 sec (each side)

Rest for 30 seconds between rounds, repeat 4 times.

 2a) Banded Hip Thrusts* x20
 2b) Mini Band Walks* x 20 (each leg)
 2c) Pallof Press x15 (each way)
 2d) Seated glute stretch (30 sec each side)

Repeat 4 times, rest period is the stretch.

*Use a rubber mini band around the tops of the knees.  

​Workout #3: Hill Intervals

Why Trekkers Should Train Hill Intervals

Hill intervals are about as specific as you can get when it comes to training for elevation. And even if you don't have a large mountain to climb up, the majority of us can find a steep hill nearby. 

Common Misconceptions

The standard approach to these workouts is to just continually go up and down a hill (or stairs) until you are knackered. And while this can work (up to a point) but it does have a couple of issues:

• Reaching an incredibly fatigued state can put you at an unnecessary risk of injury
  (particularly on the repeated descents)
• It is very hard to have a planned progression

The Principles

These workouts work best when aimed at developing 'aerobic power' - which is the highest amount of effort someone can maintain  while still using oxygen for energy (and not tapping into the anaerobic energy systems)

To do this you must control both our work and rest periods to ensure you are tapping into the right 'zone'.
 
Hill Interval Workout

• Find a very steep hill (or set of stairs) which will take about 3 minutes to climb.  
• Climb to the top
• Return to the bottom and rest (2 minutes total)  
  
• Repeat 5-8 times

*Note: To make this workout more difficult you can use a weighted pack. Just be wary of this if you have any knee issues, as the repeated descents can put a lot of pressure through them.
** Each week add another round to progress

Putting It All together​

• Each workout should begin with a dynamic warm up routine
  
• Do each workout once a week, for 4 weeks
• Try to increase the weight used each workout
• After 4 weeks, these workouts will need to be progressed - don't get stuck in a rut!
• This should also be combined with some longer trek training as well as regular stretching and mobility work.

Following these workouts will get you strong, fit and resilient to tackle any elevation you trek might throw at you. Combined with a long term training program and regular time hiking on the trail, it will put you on the road to success for your adventures ahead.

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