HOW TO TRAIN: Mountaineering and Hiking | Triage Thoughts Ep. 271
Jul 17, 2023
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Learn how to train for mountaineering and hiking with specific exercises to strengthen the body, including core and trunk muscles. Discover the importance of technique, equipment, and strength for backpacking to prevent injuries. Prioritize training based on individual needs, focusing on areas such as carrying strength and ankle stability. Build your aerobic base through jogging and rucking, even in areas without mountains. Get valuable tips on proper preparation and safety in mountaineering, including altitude acclimatization and medication usage. Also, explore the podcast's coaching program and client testimonials.
Proper backpack setup is crucial for core strength during mountain activities.
Training the whole body, with an emphasis on lower body and core, is important for mountaineering and hiking.
Cardiovascular fitness is essential for mountaineering and hiking, with a recommended minimum of three to five hours per week.
Deep dives
Training for Mountaineering and Hiking
The podcast episode discusses the key principles for training in mountaineering and hiking. It emphasizes the importance of injury prevention, high levels of fitness, and strength for the challenges of being in the mountains. The hosts mention that the specific demands of mountaineering and hiking vary, but highlight the importance of training the whole body, with a focus on the lower body and core. They suggest incorporating exercises like lunges, Bulgarian split squats, and hamstring work. They also emphasize the significance of cardiovascular fitness, recommending at least three to five hours of cardio per week to build an aerobic base, with specific training options including jogging, rucking, and gym-based cardio exercises.
Resistance Training for Strength and Endurance
To enhance overall fitness for mountaineering and hiking, the hosts recommend two to three resistance training sessions per week. They suggest focusing on strengthening the whole body, with an emphasis on lower body and core exercises. Lunges, split squats, and hamstring work are highlighted as beneficial for strengthening the lower body. Upper body pulling exercises and grip strength are recommended for the challenges of mountaineering. The hosts also emphasize the importance of diverse rep ranges, incorporating sets in the 6-12 rep range for strength, as well as sets in the 15-30 rep range for muscle endurance. They advise individuals to focus on core strength by integrating it into compound exercises rather than dedicating excessive training time solely to core exercises.
Building Aerobic Fitness
The podcast highlights the significance of cardio training for mountaineering and hiking. While specific training modalities like stair masters, incline treadmill walking, or rock intervals can be effective, the hosts emphasize the need for a robust aerobic base. They recommend dedicating a substantial amount of time to cardiovascular fitness, depending on individual goals and availability. For general fitness, activities like jogging, swimming, and cycling enhance overall aerobic capacity and musculature while preparing the body for the physical demands of hiking. The hosts note that specific activities, such as trail running or hiking with a weighted vest, can help replicate some challenges faced during mountaineering. The podcast suggests dedicating a minimum of three to five hours per week to cardio, with the potential for up to six to ten hours as an individual's commitment and goals increase.
Importance of Proper Backpack Set Up for Core Strength
One of the key points discussed in this podcast is the importance of properly setting up your backpack for core strength during mountain activities. While core strengthening exercises are beneficial, many core challenges in the mountains are actually due to poor backpack set up, such as ineffective packing and improper fitting. Spending time learning how to set up your backpack, using a hip belt, keeping the bag tight to your back, and adjusting the setup based on the terrain can have a significant impact on core demands and overall performance in the mountains.
Considerations for Injury Prevention and Training
The podcast episode highlights the importance of focusing on injury prevention and holistic training for mountain activities. While core strength and ankle muscle training can be beneficial, it's crucial to prioritize overall physical strength and preparation. Proper technique in weight training, including deadlifts and squats, can provide sufficient training for the lower back. The need for specific stability work and ankle strength training depends on individual factors and previous injury history. Additionally, striking a balance between aerobic and anaerobic training is recommended, with the majority of training focusing on developing aerobic fitness while incorporating some anaerobic work. Finally, the podcast emphasizes the significance of safety, basic mountaineering skills, and preparation to address specific challenges like altitude sickness and extreme physiology in the mountains.
In this episode, we discuss how to train for mountaineering and hiking. Unfortunately, there isn't a lot of quality information on this out there, and this podcast episode should point you in the right direction with getting answers to your questions.
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