Hiking conditioning

**Urban** · 12-05-2006, 12:37 AM

Ok, so for wildland firefighting (which I'll end up doing no matter where I land in Cali) you do a lot of hiking. Typically the test is 3 miles in 45 minutes with a 45 lb pack on your back. Not so tough, but being the progress minded person I am, I am wondering what the best way to surpass this standard would be. Like all conditioning, the way I see it there are two means of progress:

- Adding more weight: Add as much weight as you can complete the drill with. Next week, add more. Simple, efficient, potentially brutal. When this plateus for more than three weeks switch to...
- Adding more distance: Go as far as you can with 45 lbs in 45 minutes.

I'd like to do this rather than traditional distance running because of specificity, but honestly I have no experience with loaded runs. How hard are they on your joints? is there a better way to go about this?

My schedule is to run three days a week splitting them between anaerobic work (hill sprints and sled drags mostly) and loaded runs.

Also, I'd like to work in a long session (45 minutes) or two of beating a tire with a sledge. any suggestions on where to work that in?

Shizzy · 12-05-2006, 01:14 AM

Is the test at high altitude or no? Is there any uphill/downhill gain or loss? I do a lot of backpacking and I would not reccomend loading up with more weight to pass the standard. Just load up with 45 lbs and go for broke. Its not so much the weight as it is getting into a good rythum and just cruising. The more hiking you do the better, it does take some getting used to is all.

**Sonny** · 12-05-2006, 09:35 AM

Quote:

Originally Posted by Urban

- Adding more weight: Add as much weight as you can complete the drill with. Next week, add more. Simple, efficient, potentially brutal. When this plateus for more than three weeks switch to...
- Adding more distance: Go as far as you can with 45 lbs in 45 minutes.

This seems like the best route to go IMO. You're joints should be able to handle just as long as you don't add too much weight all at once. As for the sledge work could you sandwhich it in between your runs?

Bamaispriceless · 12-05-2006, 10:32 AM

I would definitely keep the 45lbs and just try to go faster. Whenever you plateua, then you can either add more weight or more distance for about 2 week, then go back to 45lbs.

GoRiders · 12-05-2006, 01:15 PM

I have always found that the biggest stress is on your knees when you are walking downhill.

It's also the most awkward if the surface is loose or gravely. If your heels get loose and you start to slip the natural action is to try to save yourself from falling. This can put a lot of strain on a single knee joint especially if you have a heavy pack.

Of course you can always break the fall with the sledgehammer and tire.

Revok · 12-05-2006, 01:22 PM

I'll characteristically suggest plenty of LSD, though not loaded for the good of your joints. Leg endurance (esp. in the lower legs, I find) is key to long walks. If you're sufficiently comfortable in your manhood I'd also suggest speed walking.

**Sinister** · 12-05-2006, 01:36 PM

Hike On Grass!

**MikeMartial** · 12-05-2006, 01:52 PM

Quote:

Originally Posted by Urban

- Adding more weight: Add as much weight as you can complete the drill with. Next week, add more. Simple, efficient, potentially brutal. When this plateus for more than three weeks switch to...
- Adding more distance: Go as far as you can with 45 lbs in 45 minutes.

That's probably the best idea, and I'd do exactly that. IMO I'd add the sledgehammer swings during the distance stage with the 45lbs

stewy37 · 12-05-2006, 02:31 PM

What is your actual goal Urban; to hike faster or to hike with more weight? Stepping it out with 45 lbs as fast as you can is a very different pain than hiking with an absolutely crushing load. If you're hiking for time, hike faster and faster each time. Do a fast 3 miler on Mon to test yourself and than later in the week do a fast 4-5 miler. Once you've knocked a good chunk of time off, than you can add weight. Going for time, I wouldn't go heavier than 70 lbs or so. You can still move pretty well with that kind of weight. Once you start increasing over that, you start to slow down rapidly, and it's really tough on your joints. Trust me, with 150 lbs on youor back, you aren't going anywhere fast. Throw some hills in to the mix also. If you think running hills is bad, wait till you hike a few with weight. A word of caution, hiking (especially fast and heavy) is brutal on your joints, so ease in to it. Too much too soon, and you're looking at stress fractures, painful knees, swollen ankles, and more.

**Sonny** · 12-05-2006, 10:35 PM

Quote:

Originally Posted by King Kabuki

Hike On Grass!

This is Key!