www.GetOutsideAdventures.

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BACKPACKING/HIKING
TRAINING PROGRAM
Training Program Description
The following is a 24session training program focused on hiking. You’ll train 4 days a week for 6
weeks. This program is designed to get you ready for backpacking where you would be expected to
carry 35-45lbs of weight for 5-10 days.

The focus of this program is on the hiking “power house” – leg strength, core strength, and
heart/lungs for hiking uphill. You’ll also train upper body movements for full body benefit.

Enjoy!

Required Equipment
Access to a commercial gym is not necessary to complete this program

COMMON QUESTIONS

How long should the sessions take?

Each session should take about 45min. Workouts are not for time. Work briskly, not frantically
through the training session
What about stretching?
A general full body-stretching program should be followed after completing each workout. This can
be found at jennanodding.com in the handout section

What if I miss a day?

Don’t skip the session. Make up the missed workout the following day. Follow the program as
prescribed to ensure a safe progression.

Different number of reps?

The first number is for those starting out and the second number is for those with more experience.
For example 3/5 push ups = 3 reps for those starting and 5 reps for those with more experience

What weight should I choose?

You should be able to successfully complete each exercise without compromising on form. If your
form fails decrease the weight. If you finish the rounds feeling like you could complete another,
increase the weight.

How do I perform step up?

Each leg counts as one rep. 100x steps up = 50 each leg. 100x total. Put 10/15lbs in a backpack. The
step up height should be no more than 16 inches.

What if I don’t have access to rolling hills or mountains?

Incorporate whatever varied terrain is available to you, such as stairwells, short hill, stadium stairs,
parking ramps, and sandy dunes. If outdoor locations are not possible to find, or if the weather
precludes frequent outdoor training, use cardio equipment. Stair climbers, elliptical machines, and
incline treadmills are great alternatives.

What if I don’t have access to weights at home?

Water is a great way to add extra weight. 1L of water = 2.2lbs. A 4L milk jug = ~9lbs.

What elevation should I have the treadmill set at?

Variation is the key. You are trying to mimic hiking; the ground is never level. Every 2-5min choose
new elevation. Keep it in a range that challenges you.

What if I’ve never trained in a gym before?

If you are looking for a training program for hiking then you must be adventurous and this will be an
adventure. The exercises in this program are the classics, they are not complicated, but can be
awkward at first. If needed, you can seek proper instruction from a local physiotherapist, coach, or
personal trainer. When first learning the exercises be patient, use light weights, and stick with it!
There are many web based sites and resources to find information on performing these common
exercises. Use your adventurous spirit and be resourceful.

What if I have more questions?

Contact Jenna, [email protected]
 Day 1 Day 2 Day 3` Day 4

Warm up: Warm up: Warm up: Hike outside

3 rounds 10min walking 3 rounds 15lbs pack
15 jumping jacks 10 Squats 2-4 hours
5 sit ups Training: 3/5 Push ups
3/5 push ups 3 rounds 10 sit ups Or
10 squats 15 jumping jacks
10 Single leg hop in place Training: Use a stair climber for
Week 1

Training: 10 Step ups 3 Rounds 20min and walk on

3 rounds 10 lunges treadmill for 20min. Use
8 Squats 4 rounds 6 Sit ups same weight in pack
8 Sit ups 30sec side plank 10 Reverse lunges
8 Lunges 30sec side plank
8 Bridges 3 rounds
3 rounds 6/8 Push ups
10 jumping jacks 8 Bridges
3/5 Push Ups 10 single leg calf raise
8 Reverse lunges

Day 5 Day 6 Day 7 Day 8

Warm up: Warm up: Warm up: Hike outside

3 rounds 10min walk 3 rounds 15lbs pack
15 jumping jacks 10 Squats 3-4hours
5 sit ups Training: 3/5 Push ups
3/5 push ups 3 rounds 10 sit ups Or
10 squats 15 jumping jacks
10 Single leg hop in place 3 rounds Use a stair climber for
Week 2

Training: 10 Step ups 30sec side plank 24min and walk on

3 Rounds 30sec side plank treadmill for 24min. Use
10 lunges 3 rounds 8 Bridges same weight in pack
6 sit ups 5 Squats
10 Reverse lunges 10sec squat hold 3 rounds
10 jumping jacks 6/8 Push ups
3 rounds 8 Bridges
6/8 Push ups 10 single leg calf raise
8 Bridges
10 single leg calf raise
 Day 9 Day 10 Day 11 Day 12

Warm up: Warm up: Warm up: Hike outside

4 rounds 10min walking 3 rounds 20lbs pack
15 jumping jacks 10 Squats 3-4 hours
5 sit ups Training: 3/5 Push ups
3/5 push ups 3 rounds 10 sit ups Or
10 squats 15 jumping jacks
10 Single leg hop in place Training: Use a stair climber for
Week 3

Training: 10 Step ups 3 Rounds 28min and walk on

4 Rounds 10 lunges treadmill for 30min. Use
6 Single leg hop in 4 rounds 6 Sit ups same weight in pack
place 30sec side plank 10 Reverse lunges
10 Step up 30sec side plank
6 Single leg bridge 8 Bridges 3 rounds
6/8 Push ups
4 Rounds 8 Bridges
10 jumping jacks 10 single leg calf raise
3/5 Push Ups
8 Reverse lunges
Day 13 Day 14 Day 15 Day 16

Warm up: Warm up: Warm up: Hike outside

4 rounds 5min walk 3 rounds 20lbs pack
15 jumping jacks 15 jumping jacks 10 Squats 3-5 hours
5 sit ups 5 min walk 3/5 Push ups
3/5 push ups 10 sit ups Or
10 squats 3 rounds
20sec of each Training: Use a stair climber for
Training: jump squat 3 Rounds 30min and walk on
Week 4

4 Rounds squat hold 10 lunges treadmill for 40min. Use

6 Single leg hop in single leg hop in place 6 Sit ups same weight in pack
place single leg hop in place 10 Reverse lunges
10 Step up lunges
6 Single leg bridge 30sec rest 3 rounds
6/8 Push ups
4 Rounds 8 Bridges
10 jumping jacks 10 single leg calf raise
3/5 Push Ups
8 Reverse lunges
 Day 17 Day 18 Day 19 Day 20

Warm up: Warm up: Warm up: Hike outside

5 rounds 5min walk 5 rounds 25lbs pack
15 jumping jacks 15 jumping jacks 10 Squats 3-5 hours
5 sit ups 5 min walk 3/5 Push ups
3/5 push ups 10 sit ups Or
10 squats 3 rounds
20sec of each Training: Use a stair climber for
Week 5

Training: jump squat 4 rounds 35min and walk on

4 rounds squat hold 6 Lunge treadmill for 50min. Use
6 Reverse lunges single leg hop in place 8 single leg hop in place same weight in pack
30 sec front plank single leg hop in place 10 single leg calf raise
lunges
4 rounds 30sec rest 4 rounds
6/8 Push ups 10 jumping jacks
8 Bridges 3/5 Push Ups
10 single leg calf raise 8 Reverse lunges

Day 21 Day 22 Day 23 Day 24

Warm up: Warm up: Warm up: Hike outside

5 rounds 5min walk 5 rounds 25lbs pack
15 jumping jacks 15 jumping jacks 10 Squats 5-6hours
5 sit ups 5 min walk 3/5 Push ups
3/5 push ups 10 sit ups Or
10 squats Training:
3 rounds 4 rounds Use a stair climber for
Week 6

Training: 5 Squats 6 Reverse lunges 35min and walk on

4 rounds 5 lunge 10 jumping jacks treadmill for 65min. Use
20sec of each 5 jump squats 30 sec front plank same weight in pack
jump squat
squat hold 2 rounds 4 rounds
single leg hop in place 30sec front plank 5/7 push ups
single leg hop in place 30sec side plank 8 Bridges
lunges 30sec side plank 10 single leg calf raise
30sec rest