In the previous post I introduced the idea of testing the waters of winter expeditions by signing up for a winter skill course in Norway, to reach the level of fitness required I’ll need a training plan.
Since the days of COVID I haven’t done much in the way of heavy hikes so I will be starting from 0, and hence giving myself about 30 weeks to reach a comfortable 6-hour hike with 20kg or maybe more. This timeline aims to build in an allowance for sickness, holidays, work trips, and life that can get in the way of training.
My first thought was to search for existing programmes tailored to endurance trips. There exist a number of websites offering training plans for mountaineering and hiking style trips:
These websites focus on coaching services which violates our approach of testing before you commit large sums of money. For now I’m going to stick with a strength and endurance focused programme consisting of weight training and (endurance) hiking. I will consider a training plan as I get a better feel for my progress. “Endurance” here means both aerobic fitness, and strength since training lunges, squats, etc for 12 repetitions with breaks between sets is very different to being under load for hours.
To pull a pulk requires core, leg, and posterior chain muscles. To carry a backpack requires a strong back and core at minimum so the weight training will give a large focus to these areas.
My initial training plan is below. Follow along to see it evolve over time as I learn more.
Strength
My initial strength training programme will look something like the below, but I recommend you tailor it to your own body and medical situation.
Day A
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Goblet squats | 4 | 12+ | |
| Walking lunges | 4 | 12+ | Per leg, but walking rather than in-place |
| Step-ups | 4 | 12+ | Per leg. Bench around knee height. Control on the way down, don’t let yourself “fall” |
| Forearm plank | 3 | 45+ seconds | Try to add more time each session |
| Pallof Press | 3 | 12+ | Each side. Alternative: Russian twists or side planks |
| Suitcase carries | 4 | 30+ metres | Per side. Heavy. Hold a dumbbell or kettlebell in one hand and brace your core and stand as straight and tall as possible |
Day B
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Romanian deadlift | 4 | 10 | Heavy, but you must feel your hamstrings working, do not go so heavy the back takes over |
| Bulgarian split squat | 4 | 10 | Per leg. Use dumbbells |
| Seated or chest supported row | 4 | 12 | Pull from the back, not the arms |
| Standing overhead press | 4 | 10 | Dumbbell or barbell. Consider seated on the floor as a superset or alternative to work your core more |
| Face pulls | 4 | 12+ | |
| Side plank | 3 | 45+ seconds | Try to add more time each session |
| Single leg balance | 2 | 45+ seconds | Per leg. You can hold a kettlebell like a briefcase in one hand, and overhead in the other for more challenge |
For the first 2-3 weeks learn the movements and work on the technique. Aim to have 2-3 more repetitions left in the tank after each set. Weeks 3 onwards gradually increase the workload. Try to add more repetitions per set until 15-20, then add more weight in the next session, but reduce the repetitions to what’s listed above.
Endurance/Cardio
Since accessing a long hike is not possible during the week for most, we’ll split this into gym endurance and hikes.
Gym Endurance
Continuous hill walking or stair climbers with backpack for 40mins. Gradually add weight each session.
Remember that as weight increases, you should use a backpack with hip straps so that 80% of the load is on your hips and NOT your back and shoulders. This will not only reduce the strain on your back, but it will work your posterior chain more, hence the strength training work.
Hiking (Without a Pulk)
Start with 2-hour hikes in your local area (use AllTrails to find them), beginning with flat land and/or gentle hills. Then work your way up to 6+ hour hikes (you may want to use Komoot for longer hikes if none exist near you).
For weight during these hikes, use the same or lighter than your gym endurance sessions for that week.
(I am assuming that hiking is a substitute for pulling a pulk, you may wish to tie some rope to an old tyre and pull that to simulate a pulk on a budget).