12 Weeks to Trek Ready!

At this time last year, I did a feature on “Building the Backpacking Athlete,” which included an article, podcast, and video. That information was utilized in a presentation I had the opportunity to give in the Backpacking Light Trail Days Online seminar.

This year I’ll be providing another presentation at TDO24. Building on last year’s content, the current edition will focus on using a specific, 12-week training program in order to achieve a high state of readiness for your backpacking season and events. Trail Days Online is free but you’ll need to get registered for the Feb 22-24 event. My segment is Friday evening and I’ll be speaking about an easily accessed, actionable conditioning system for backpackers.

That’s what this post covers. We’ll lay out the exact workouts that you can use to be in great shape – and be capable of having the highest levels of enjoyment – in your outings. Keep in mind this is just one example of such an athlete-oriented training program, but it’s a darn good one. 

In the presentation, we’re going to answer 4 questions in a relatively succinct fashion:

• Why…should a backpacker use a training program?
• What…are the core principles of program design?
• How…do I perform the program?
• Who…will I become if I use the program?

The 12 Weeks to Trek Ready program is laid out below and I’ve also included a downloadable PDF at the end of this article if you’d like to utilize it in that manner. For this year’s project, I wanted to offer a science-based, yet relatively simple program that almost everyone can modify to make it their own. Something that has very little barriers to entry with regard to space, time, budget, or complexity. 12WtTR is based on two workouts: a loaded backpack (rucking) session, and a supplemental conditioning, or gym routine, which uses only 1 implement (a medium weight kettlebell based on your ability level). 

The rucking workout represents sports-specific conditioning and places an emphasis on aerobic endurance. This session is relatively open-ended in that the distance and terrain can vary based on your schedule and preferences. We use the same kettlebell (KB) employed in the gym session as pack weight to enhance the training stimulus. Place your sleeping bag in the bottom of the pack. Then roll the KB up in a jacket, towel, or blanket and place it on top of the sleeping bag so it is centered in your mid-back and can’t clank around. Throw in a water bottle with your favorite hydration liquid and you are good to go. 

The supplemental conditioning program (SupConProg) uses a series of KB exercises, performed in circuit fashion, which blends strength and movement pattern competency with muscular fatigue resistance. We manipulate workload via repetitions, rest periods, and total number of circuits.

You can always perform some Recovery Training on the days that you do not tackle the 12tTR workouts. Think of that as optional “free choice filler” and easy activity which keeps you feeling mobile. As far as a weekly schedule goes, you can place the workouts anywhere you like. I just don’t advise performing the SupConProg on back-to-back days.

12WtTR uses a 3-month period because that is the ideal “sweet spot” for such a system. It’s long enough to foster substantial adaptations in the trainee but it’s also brief enough to keep it from becoming a boring grind. Research supports this time frame.

Let’s discuss what a “medium” weight KB might be for this program. If we think in general terms about fitness level and training experience – as well as the exercises we are going to be performing – something in the 20-40 pound (or kilogram equivalent) range is nearly perfect. If you don’t have  a lot of training background or are a “smaller” person (you can define), in such cases that 20# KB is a great choice. Most folks will find the 30# range to be ideal, and advanced backpacking athletes might go up near 40#. Easy peasy.

There are two tables below. One has workout descriptions and the other displays a training progression over 12 weeks. We use a method called undulating or nonlinear progression in that each month follows an introduction-accumulation-intensification-consolidation method with respect to workload. You don’t have to memorize any of that. Just recognize that we’ll ramp up over the first 3 weeks of each month and then intentionally plateau or back off slightly to optimize recovery and prevent injury, breakdown, or burnout.

WORKOUTS OF THE WEEK (WOW!) 12WtTR

Workout A Breakdown: The Ruck. Strive to perform this workout 3 times per week. One option is to hit 2 shorter outings during the week, just cruising your neighborhood or even using a treadmill if that is indicated. Then get out in the wilds for longer durations on the weekend. You can also substitute in a run or bike ride for one of the sessions if that is your preference, but do your best to get 2 hikes in every week. Use trekking poles on some hikes to get used to them and enjoy their impact-reducing and full-body benefits. On others, at your discretion regarding safety and comfort, leave the poles at home for additional work on strength and balance. Most of your hiking will be in Zone 1-2, but occasional hilly terrain can push you into Z3-4. This is natural interval training and you don’t have to structure it.Just let it happen and pace accordingly. You never have to blast all-out Zone 5. That’s not necessary and it actually doesn’t work that well while wearing a backpack anyway. 

Workout B Breakdown: The SupConProg. Hit this 2 times per week and you are a winner. The warmup or activation exercises are designed to be done as a flow series in “barber pole” fashion. Start in a clockwise direction and spend 30 seconds at each location, working up to the shoulders, then reverse direction and head back down. The primary circuit will be adjusted each week and those changeups are listed in the table below. You can refer to the video for technique on each of the exercises but I always recommend that you “put your signature on the movements” to accommodate your body’s individual needs. Here are some brief descriptions of the exercises:

• Basic Swing: The key is to make the hips drive the movement. Avoid rounding your back and find the balance between relaxed motion and core integrity.
• Goblet Squat: Use a chalice or cupping style hold on the bell (handle down) and move through the range of motion with which you are comfortable. Practice inhaling on the way down and exhaling on the way up. Using a ramp or board under the heels is optional.
• Stagger Stance Row: Find a comfortable, asymmetrical position and use a slight amount of momentum or exaggeration with the row.
• Ipsilateral Hold Kickstand Romanian Deadlift: Despite the long name, this is fairly easy. Stagger your stance front to back, placing your back foot on a low stool or box. Hold the KB ipsilateral to (on the same side as) the front foot. Hinge at the hips and go down as far as you can without needing to round the spine or bend the knee. Return to start.
• Contralateral Hold Step-Up: Use any stool, box or bench at the height you desire. Place one foot on the box. Hold the KB in a rack position opposite the stepping foot. For example, when stepping on the right foot, hold the bell in the left hand. Do all reps on one side as opposed to alternating.
• Push Press: This is an overhead press from a rack position that uses a helical or winding motion, gaining some assist from the legs as well as rotation.
• Power Clean: Stand with the bell on the ground between your feet. A point to make here is that a clean is different than a swing. With a swing, you have an arcing bell path. With the clean it is mainly vertical. Use an explosive squat thrust to power the bell up and then softly “catch” it at the shoulder. Once you get the hang of this you won’t bang or bruise your forearm. 
• Russian Twist: This variation has you sitting on your mat, knees bent and leaning slightly backward with a taut core. Rotate side to side slowly and translate the bell with the arms but don’t touch the floor.
• Alternate Swings: This one also takes a bit of practice. Perform a 1-arm swing, and carefully release at the top of the arc, catching it with your other hand and controlling the descent and ascent until the next switch.

The accessory portion is fairly zesty. That’s 8 minutes of continuous carrying, switching sides every minute. The positions are fairly self explanatory but they are also demonstrated in the video. 

WORKLOAD PROGRESSIONS

Explanation of the Workload Progressions: Just a few points to clarify. The total ruck time for the week is spread across the 3 suggested hikes you perform. You can select the duration of each based on convenience. Just look to build volume. For the SupConProg, the reps are the number of repetitions you perform for each of the exercises in the primary (the prep and accessory always stay the same). The rounds are the circuits. And the rest periods start at 1:00 between movements and diminish accordingly. Obviously, none of this is written in stone. Just just use the progressions as general guidelines and customize the parameters as you see fit.

12 Weeks to Trek Ready is a conditioning program for the backpacker that is equal parts fun and effective. I hope you enjoy it. See you out there!