How to Train for Backpacking || REI

How to Train for Backpacking || REI


hey I’m Sam a physical therapist here
with REI co-op and with the help of Anna we’re gonna run through some exercises
cross-training for backpacking is really important to try and help prevent injury
and power you up the mouth we’re backpacking we’re gonna work on
jump squats hip roll step up heel down single leg deadlift squat curl overhead
press lift side plank with hip dip during this video we’ll do a quick demo
of each exercise and lay out a basic training plan for you remember before
you start any exercise to consult your doctor or physical therapist if needed
jump squat with this exercise we’re gonna build explosive power through
those quads those glutes and those calves as you raise up into that jump so
heinous getting ready and that squat she’s making sure again knees aren’t
diving together and really trying to land softly great keeping that back
straight throughout the movement try to do 15 to 20 if you can to make it a bit
easier and it’s just gonna go up onto her toes and extend through those ankles hip roll so we really want to prep those hips
before we get started on some of these other more intense exercises and the
hips are going to be important to really control the way that that knees moving
and preventing all of this diving in so really trying to get that full rotation
shooting for 15 reps each side going through that one time if that feels a
little too hard you can put your back foot down and turn that way really still
feeling that work happening in that hip or grab onto something nearby you may be
a countertop or a chair to stabilize yourself and just using the chair as
much as you need it step up this exercise is a great way to build
that power and strength of those glutes and quads to really power you up the
mountain and take on those teep inclines so here we have an adjusting into a nice
balanced position on top of the step and as you can see as she’s driving her
weight up she’s not wobbling through that knee or really leaning forward
through it try to do 15 take a little break and then 15 on the other side some
ways to make it easier just getting a lower step or you know if you’re
training for backpacking throwing on some wheat and your backpack and using
that as you step up heel down this exercise is a great way to work on
that control as you descend down the mountain so Zanna comes on to the step
here she’s gonna think about keeping her weight back and tapping that heel
staying nice and balanced not letting that knee go too far forward or wobbling
at all and you can see when she does these that her back is staying nice and
straight and not rounding she’s only gonna do a few for us but try to do 15
each side taking a short break in between them if you want to make it a
little bit harder for yourself you can grab your backpack throw some weight at
it and do these a little bit easier you can find a shorter step or if you would
like you could come down just to the ground and then think about tapping your
heel in front of you good single leg deadlift to really focus on balance as well as
building up the endurance of your hip muscles the single leg deadlift is a
great way to work on that knee control as you’re working on dynamic balance
here and you can see as Anna goes over she’s keeping that back nice and flat
not letting those hips wobble or her knee vary too much try to do about 15 to
20 each side per set a nice way to make it easier is to go into this kickstand
position and Anna’s still focusing most of her effort on that front leg and if
you’re really looking for a challenge you can go into a full extended position
really working on endurance of those back muscles squat curl overhead press to really work on boosting that cardio
with the squat as well as if you’re lugging around a heavy backpack the
squat curl overhead press exercise really focuses on keeping ass nice
stable base through your core and your lower body while you’re pushing that
weight overhead and you can see here that Anna’s not arching her back she’s
really trying to make sure that she’s staying nice and tall as she pushes
overhead she’s only gonna do a few for us but see if you can do about 15 to 20
and if you feel like the weights are a bit much you can go ahead and go into a
squat with an overhead reach so still working on building the endurance of
those shoulder muscles lift as you do the lift remember to really turn through
your trunk and not your arms to minimize the loading on your shoulders and then
as you come through really extending on your toe to work on that glute versus
arching through your back Anna’s only going to do a few for us but try to do
15 each side for one set and then to make it a little bit harder you can of
course move away from your anchor point to make that band tighter or you can
move towards it and make it a little bit lighter shoot for a band that’s about
medium resistance side plank with hip dip the side plank itself is a great
exercise to really hone in on these glutes as well as these oblique muscles
while working on that shoulder endurance the added hip tip that Anna’s going to
be showing you really emphasizes some of these hip abductors to really help us
with endurance and controlling the motion at our knee so she’s doing a
great job here of staying nice and flat through the motion and not over arching
her back try to do 12 to 15 if you can to make up one set if the hip tip seems
a little too challenging just go ahead and get into that side plank position
and see if you can hold for a count of maybe 20 to 30 seconds really focusing
on keeping that hip nice and tight now that you’ve gone through that once
take a little break maybe a couple minutes and see if you can go back
through that two to three more times when fitting this into your weekly
schedule try to do it two to three times combining it with some cardio or longer
hikes with your pack on maybe and then some rest days when you’re thinking
about starting this before season try to do it six to eight weeks beforehand and
increase that resistance as you feel fit here’s a reminder of the exercise list
again with the number of suggested repetitions we’ve got a lot of other
backpacking videos for you to check out if you want some more information nice
work

4 thoughts on “How to Train for Backpacking || REI

Leave a Reply

Your email address will not be published. Required fields are marked *