Training with a Weighted Pack

[SherpaJim]

I regularly train to maintain my mountaineering and backpacking stamina at a gym. I do a variety of cardio, aerobic, and strength training on average of four times a week for about 90 minutes. The other days I concentrate on upper body work. Two to three times a week, I do my 45 minutes of stairmaster work with a 50 lb. pack (I weigh 140 lbs). I feel good and have had no injuries. But I've been cautioned that I should limit these sessions to once a week. Any truth to that caution? Is it safe to boost the weigh periodically?

- Jim

[Courtenay]

SherpaJim,

As a conditioning specialist, I recommend that people do weighted hiking (or, in your case, weighted stair climbing work) 1-2x a week, but since you have not had any knee, ankle or hip problems, you might try the following for variety (and to challenge the muscles differently, to prevent any overuse injuries and keep your workouts fresh): 1) 1x/wk, do stair stepping (machine) with 40-50#; 2) 1x/wk, go outside to a steep hill and climb it (up and down, for intervals) with your weighted pack; 3) 1x/wk, go on a distance hike over more gradual terrain (longer than 45 minutes if you like, e.g. on weekends, and heavier if you like). That gives you the 3 times a week for endurance pack work. I'd also vary the weight, particularly in the off season, then ramp back up to the 50-60# closer to the time you'll need that particular level of endurance. That will give you more variety, recovery time, and also free up more time to do other things -- like get ready for ski season, for example. As always, if you begin to feel any strains in ankles, knees, hips, or lower back, then back off on the weight, frequency (maybe 2x/week would be optimal) or distance. Happy training!

Courtenay Schurman, CSCS

[SherpaJim]

Courtenay:

Thanks for the advice. I vary my routine much more than I indicated in my previous post. The reason I do more gym work than outdoor work is my schedule. I can hit the gym virtually anytime my schedule permits, and even when on business travel.

I like your proposed training routine better! Training outside is so much more interesting than doing stair work watching CNN!

Thanks...

- Jim

[Courtenay]

Sure thing, Jim! There are even more ways to mix things up -- and this is a good place to learn about them in the near future! If you'd like additional tips, feel free to subscribe to our free monthly newsletter: just send "Subscribe CC" to trainer@bodyresults.com!

[Bob_Clarke]

HI Jim, I've found a way to train for mountaineering and stay injury free as well. Rather than weighted stair training, I run the hiking trails here in Seattle. My body and leg stroke are the same as high alttitude mountaineering. Try it sometime. The recovery is quicker and I've been doing this for years and have summitted some of the highest peaks.

[Courtenay]

Hey Bob, Jim --

Yep, trail running is another good alternative, although I'd primarily recommend it for those with no prior knee or hip problems. Another wrinkle to try for those with delicate knees is to hike uphill with full water jugs in your pack; dump water at the top and then hike (or jog, if you prefer) back down. Scrambling up and down talus or boulder fields (for speed and agility) is an even more challenging twist, although you want to make absolutely sure you've done "regular" cardio and strength training before trying that. Happy climbing!

Courtenay Schurman, CSCS

[SherpaJim]

Folks:

Lots of good feedback, but I want to comment on all of the advice to "get out there and hike". Believe me, I would if I could, but I can't. I work too many hours and I'm too far from the mountains. That's where machine training is critical to my training program.

Not only is it immediately available to me 24 hours a day in all weather, but I can control the intensity of the workout and keep my heart rate in the target zone. I can't maintain that level of exertion on a hike or climb. I also can't get to a steep enough hill that is long enough to climb for 90 plus minutes without driving for 3 hours up and 3 hours back. Clearly not feasible 4-6x a week!

I was not a big fan of exercise machines until this past year when I trained for a big climb. Let me just say that I had no trouble humping a 75 lb. pack (I weigh 140) all day up steep trails and a glacier. I'm sold on the virtues of machines and weight training as a solid foundation to a training program.

- Jim

[Courtenay]

Hey there Jim,

And you are not alone. I do most of my training during the week in the city (pack hiking, step aerobics, biking, precor cross trainer) because of time limitations. But I felt better than ever this past year on Rainier/Emmons -- and that's MINUS running training of any kind! So once again, I emphasize the importance of doing what you enjoy doing, If you hate the thought of running to be in hiking shape, you're never going to stick to it for long.

By the way, I really like the different opinions being posted here -- we're simply discussing (I haven't seen any harsh words or debates yet -- at least compared to many of the other boards I've seen!

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Courtenay Schurman, CSCS

[JIMI]

I think everyone has some good ideas, but does anyone do other types of physical activity other than climbing?

I know that I hate the stair machines, run machines, and weight room as much as anyone. So I play other sports to keep me motivated. I would go crazy if all I did was train, train, train! I take my lessons from the Bo Jackson model, I'll do what ever as long as I have the right shoes on. Needless to say i keep about 8-10 different types of shoes in the back of my Suby.

If your not having fun, why bother! I know I'm not getting paid.

JIMI

[mikeadam]

If you go to Ranger school they'll let you exercise and carry a pack all day long (and all night-and all the next day and night-and the next day and night-and so on and so on).

They also have an amazing diet plan called "1 MRE a day" (Meal Rarely Eaten). You should be able to lose 35 Lbs in 8 weeks.

You can also run and climb ropes, carry heavy loads, climb, tie knots, jump out of planes and blow stuff up!

And the best part? YOU GET PAID!

In case you're interested here is the link to get in on this amazing fitness plan. http://www.goarmy.com/

Mike

North Bend

[rayborbon]

Mike is right. I have attended this course in 95' I recommend it for ya.

You also get to walk around in swamps for 3 weeks and your feet rot too. They make it really suck and you could put up with about anything after that.

You would not need to attend any leadership course as well they got it all!

You should just quit your job now!

They even have a cool mountaineering course where you can tie granny knots with a nylon right hand twist rope around your waist to simulate a foofy climbimg harness. Then you get to climb wet rock in your boots (what a challenge!) and no chalk. This is on 2-4 hours sleep a night and remember that's for the guy belaying you too .

Go for it!

-Ray

 

[snowleopard_x]

Semper fi, you sissies! REAL Men join the Marines! Do all those things the Army does, AND get shot at at the same time...sometimes by the Army! MRE's? Canned liver and onions is all the food you need! Puts hair on your chest! Join now, make a Man of yourself today. The few, the proud...

[mikeadam]

I don't really remember seeing any of you guys in Panama or Somalia. Do you remember seeing them Ray?

There were lot's of bullets flyin' round those vacation spots, but not many jarheads. Guess they were on the beach doing 'ops'.

I do remember going to Air Assault school (another fun place to wear hemp rope harnesses and rappel off biners face first out of helicopters-Prop Wash=Turbo) with some of those guys though. They claimed they were too dignified to run 12 mile road marches. I guess that means that the we get there first.

But hey, who's keeping score? =)

[Courtenay]

Well, I can't say I've been in the armed forces (or I'd be pulling the wool over everyone's eyes) but to answer JIMI's post (5 strands up) I actually split my training into 2 6-month sections: 6 months I train in preparation for endurance climbs of the Cascades (Rainier, Baker, Adams, rock climbs and the like) and the other 6 months I ditch my rock shoes and climbing boots for chalk and a weight belt -- and compete in powerlifting meets!

Now I KNOW some of you are probably thinking I'm contradicting myself -- but if you can squat and deadlift massive amounts of weight, a pack seems so unbelievably light over such great distances!! And to keep my upper body balanced with the chest work involved in benching, I do pullups with added weight and seated rows, which then help my grip, forearms, and finger strength and endurance during rock climbing season. Key is to keep the weight down but have as much "usable" muscle as possible, so as to not make it too difficult to carry the weight to the summits during spring/summer...

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Courtenay Schurman, CSCS

[rayborbon]

Mike there were Marines over there but they were on the boat most of the time. The showed up when it was all over.

The motto we had was "The few the proud The dead on the beach"

No offense, but all the Marines in my Ranger course dropped out! What's up with that? I guess they liked to eat enough food so they would not look like death camp victims by the time they got out.

Can't blame em. My ass lost about 45 pounds and let me tell you I could run those 12 mile road marches in no time.

Ah the memories of leaping out of those choppers mit hemp rope and crappy (non-locking) o-rings that were about 15 years old face first.

Just joking up there so don't take this serious.

-Ray

 

[snowleopard_x]

Time to come clean here. I was never a jarhead. I just put that up there for fun and didn't think the thread would go anywhere. So before anyone gets bent out of shape, and as I have a ton of respect for those guys (and gals), I never had that much guts. And was never in the service. I did have a similar experience though, before I was born my dad was a drill sergent in the Army, so I knew full well what discipline meant growing up (but he's a great guy and we get along great). And I had no need to get more of it from the service.

And, okay, real confession here. There is no way on God's Green Earth you're going to get me to eat canned liver and onions. I know, I never should have posted that I did, or this puts hair on your chest. I only know that from what I've read. I'm a fraud, a wimp, a hairless chested weenie. Ban me from the net, I'll accept it.

[Alex]

A scene from Pulp Fiction comes to mind now, Bruce Willis and co. tied up...(substitute snowleopard)...an offscreen voice (substitute mikeadam) saying "go get the Gimp!"....

 

[mikeadam]

Ouch!

You will be receiving "penalty slack" for that comment the next time we climb.

Mike

North Bend

[snowleopard_x]

Hey, has anyone seen my watch? My father gave me that watch...