If I Could Go Back And Prepare Myself To Be A Better Hiker
Context
Hiking or walking in general can be an excellent activity and it’s great for getting out in nature and decompressing from this world we live in. I often spend time throughout the day walking around the block here and there. Once in a while, I’ll go to a park with some nice hills and walk around for a bit.
The only time I did a legit leisurely hike was when I was living in Japan and hiked Mount Fuji with a few friends and acquaintances.
The hike started in the middle of the night and by the time we reached the top, it was morning.
But when most people say that they love hiking I’m immediately transported back to Virginia in 2014.
There was my basic officer's course where we did a great deal of hiking. The weight we walked around with was uncomfortable at times which was important for developing mental toughness but on occasion, there would be someone who was part of the staff who happened to be very tall and chose to lead the formation and walk at a very fast pace. I did/ failed to do/said some things during these periods I would later regret and haunted me for a while. But now with the knowledge I have these are some of the things that if I had a time machine, I would go back and give to my younger self.
Time and Energy Efficient Hiking Supplementals
The best way to get better at hiking is to actually do it. But if you’re short on time for whatever reason here are some tools to help you out.
Overcoming Isometrics
1 - Low Curb Leg Press (2 Total Positions)
When you have upwards of 75 pounds on your back and your hustling your way to a landing zone or range, the force which you drive into the ground to push you forward will be crucial. This overcoming isometrics will be part of the toolbox to develop this nerve power. Foot placement will determine how much of your claves or your hamstrings come into play.
“Toes for Calves and Heels for Hamstrings.”
Stand in front of a wall or curb using one leg for balance and bend the other leg till your foot is touching the wall and press for an 8-second contraction.
Practice a little of this throughout the day greasing the groove(Practicing strength as a skill). Your intensity and focus will make the biggest difference in the benefits you achieve from this. I would also recommend at least twice a week utilizing burst (one second) isometric contraction as this will mimic the time under tension you’ll experience during a hike and train your nervous system and muscles to fire more efficiently on command.
2 - Hamstring Drop Kick (2 Total Positions)
Along with generating force once your foot has hit the ground in the forward position, will be generating force when your hamstrings are in a stretched position. The objects you practice on won’t have to be very high. Start low and increase the height over time. Place your heel on an elevated object and press down through your heel for a contraction of 8 seconds. As this is in a stretched position, this will also train the tendons. Since the tendons take longer to recover use this only once a week for about two months then increase it to twice a week depending on how you feel.
3 - Isometric Lunge Press (6 Total Positions)
There will be plenty of hills in Virginia. The strength gained from doing one-legged squats will be adequate, but this will provide a more energy-efficient way to improve your stamina on those giant hills. What’s also advantageous about this and what I have below is that it will force you to practice balance while generating force which takes place in a hike every second.
You will need a non-stretching strap or some type of belt. Place one part of the strap under your heel and the opposite end over your thigh closer to your groin. Breathe in, press for 8 seconds, then relax, and do two more joint angle positions for a total of three on each leg.
4 -Isometric Deep Lunge Press (6 total Positions)
This is an upgrade to what I have below. Training in the stretched position will provide better benefits across the entire range of motion. Also being in the stretch will improve your connective tissue which will also improve the force you will be able to generate.
Dynamic Movement
We can’t let Isometrics have all the fun. Here of some progressive calisthenics that will also help.
1 - Two Legged Straight Bridging
This will take care of the movement of your posterior chain aka will work the backside. One-legged squats alone will not help you.
Place your hands on the ground elevating your butt slightly off the ground. Press through your heels until your body is fully straight, then return to the original position.
2 - One Legged Straight Bridging
This is an upgrade and will be performed in the same manner as above. The non-working leg can either be held out straight, bent(closer to your torso), or resting on the other leg.
This last option will make this exercise easier so try not to stay here for too long.
3- Lunge Press
A nice starter exercise to improve your leg power and balance. Place one foot in front of the other and descend slowly still the opposite knee touches the bottom then come back up.
4 - Deep Lunge Press
Here we’ll be getting a full stretch out of the quads, strengthening the tendons, and working balance. What’s more to love? Place one of your legs on an elevated surface and descend until the opposite knee is also touching the ground then come back up. Over time you want to have as little weight on the back foot as possible.
5 - Pistol Squat
A serious upgrade to the deep lunge. The strengthening that will come to your connective tissues from this exercise will save you from a great deal of injury. Make the reps slow ensuring that there is little momentum. If you experience knee pain, take time off and go back to the deep lunge for a while and periodically come back until the pain decreases.
6 - Sissy Squats
A builder of the quads and their surrounding connective tissue. Start off with the half-sissy squat as the tendons will need some time to get used to the stress of this exercise.
Keeping everything from the butt up to your shoulders straight, bend at the knees till you reach 90 degrees then back up. Over the next year graduate to deeper and deeper versions. Once you can do these in a, “Safe and effective” manner your knees will be close to bulletproof.
Maneuver Plan
Since the goal here is not muscle building I’d recommend a grease-the-groove/micro-workout approach. This will keep you feeling fresh and build up your strength and endurance in an energy-efficient manner. I’ll give a few examples of this below.
Beginner
Monday
Low Curb Leg Press (One-8 Second Contractions a day)
Isometric Lunge Press (One-8 Second Contractions a day)
Tuesday
Two Legged Straight Bridge (20 reps a day)
Lunge Press (20 reps(each leg) a day)
Wednesday
Low Curb Leg Press (One-8 Second Contractions a day)
Isometric Lunge Press (One-8 Second Contractions a day)
Thursday
Two Legged Straight Bridge (20 reps a day)
Lunge Press (20 reps(each leg) a day)
Friday
Low Curb Leg Press (One-8 Second Contractions a day)
Isometric Lunge Press (One-8 Second Contractions a day)
Intermediate
Monday
Low Curb Leg Press (One-8 Second Contractions a day)
Hamstring Drop Kick (low) (One-8 Second Contractions a day)
Isometric Deep Lunge Press (One-8 Second Contractions a day)
Tuesday
One Legged Straight Bridge (20 reps(each leg) a day)
Deep Lunge Press (20 reps(each leg) a day)
Wednesday
Low Curb Leg Press (Two-8 Second Contractions a day)
Hamstring Drop Kick (low) (Two-8 Second Contractions a day)
Isometric Deep Lunge Press (Two-8 Second Contractions a day)
Thursday
One Legged Straight Bridge (20 reps(each leg) a day)
Deep Lunge Press (20 reps(each leg) a day)
Sissy Squats (Partial) (10 Reps a day)
Friday
Low Curb Leg Press (Two-8 Second, or 20 - One second Burst Contractions a day)
Hamstring Drop Kick (low) (Two-8 Second, or 20 - One second Burst Contractions a day)
Isometric Deep Lunge Press (Two-8 Second, or 20 - One second Burst Contractions a day)
Advanced
Monday
Low Curb Leg Press (Two-8 Second Contractions a day)
Hamstring Drop Kick (low) (Two-8 Second Contractions a day)
Isometric Deep Lunge Press (Two-8 Second Contractions a day)
Tuesday
One Legged Straight Bridge (20 reps(each leg) a day)
Pistol Squat (20 reps(each leg) a day)
Sissy Squats Full (20 reps a day)
Wednesday
Low Curb Leg Press (Three-8 Second Contractions a day)
Hamstring Drop Kick (low) (Three-8 Second Contractions a day)
Isometric Deep Lunge Press (Three-8 Second Contractions a day)
Thursday
One Legged Straight Bridge (20 reps(each leg) a day)
Pistol Squat (20 reps(each leg) a day)
Sissy Squats Full (20 reps a day)
Friday
Low Curb Leg Press (Three-8 Second, or 40 - One second Burst Contractions a day)
Hamstring Drop Kick (low) (Three-8 Second, or 40 - One second Burst Contractions a day)
Isometric Deep Lunge Press (Three-8 Second, or 40 - One second Burst Contractions a day)
Notice I placed each exercise with a total of reps per day. This is mainly to develop a mixture between strength and stamina so space it throughout the day. If it feels easy then by all means increase the reps count slowly. In terms of developing strength by overcoming isometrics, all you need is one (6-8 second) contraction a day in each position. So for isometric lunge presses which have six total positions, you will do an 8-second contraction in each which comes out to 48 seconds of total contraction time. More than that is overkill unless you want to add more of a strength-endurance adaption to your body.
Looking Forward
Hiking if doing it for leisure I’d recommend it almost to anyone. But for those having hikes with heavy gear day in and day out having a way to improve our strength and stamina with little metabolic cost will help us to use that preserved energy for other things in life.
