VITAL TRAINING

Each week you'll follow:

• 3 Days of Strength Training (Lower Body, Upper Body, Conditioning)

• 5 Days of Cardio (walking, hiking, rucking, running)

• Weekly Hill Repeats (outdoor hills, treadmill incline, or stairs)

• Daily Mobility & Stretching (quick but essential)

• Progressive Build: Foundation -> Strength -> Endurance -> Adventure-ready conditioning

ssential Equipment and Access for Training

• Smartphone or wearable for tracking time and distance 

• 8-12 inch step/stair/box 

• Bench or chair 

• Yoga mat or towel 

• Yoga block or similar object 

• Resistance band (mini band loop) i.e. LINK

• Resistance bands for rowing or cable machine i.e. LINK

• Dumbbells (5-30 lbs) 

• Weighted vest or pack (5-15 lbs) 

• Access to stairs, stadium, or hill with a moderate incline (for hill repeats) 

• Access to road, treadmill, or path for cardio exercises

1. Train for the Trail: Squats, lunges, core work, carries - real-world movements for real-world adventures.

2. Condition All Systems: Strength for climbs. Endurance for the long haul. Speed for those final pushes.

3. Progress with Purpose: Each week you’ll lift, move, or endure a little more - safely.

• Hydrate daily - not just during workouts. Drink water consistently throughout the day and replenish electrolytes with foods like bananas, coconut water, or electrolyte powder/ tablets.

• Prioritize Sleep - 7-9 hours to rebuild stronger. Sleep is non-negotiable for muscle repair and energy.

• Manage Stress - protect your energy and focus. Training is a positive (eustress) — but life stress (distress) can drag you down. Managing distress is just as important as training hard.
  

Train hard. Recover smarter.

Our training targets the most common hiking injuries - before they happen:

• Knees (Hiker's Knee): Strengthen quads, glutes, hamstrings.

• Ankles/Feet: Balance drills and foot strength.

• Lower Back: Core stability and proper pack fit tips.