Phase 1: Strength Stage (30% of training time allocation)

• Goal: Build overall muscular strength and balance to support elevation changes and reduce injury risk.

• Tips:

  • Focus on strength training to help muscles generate force for uphill and downhill hiking.

  • Increase maximal strength to reduce fatigue on inclines.

  • Target key muscle groups:

    • Quads

    • Glutes

    • Core

    • Calves

    • Arms (especially triceps)

  • Train the body in balance — avoid over-focusing on one area (like quads); instead, strengthen all major muscle groups to prevent blind spots.

  • Start small: Track weights and reps, and prioritize proper form over speed or volume.

• Key Workouts:

  • Focus on exercises like Jump Squats, Poliquin Step Downs, Single-Leg Glute Bridges, 3-Point Rows, Calf Raises, and Planks with Hip Flexor Hold.

 

Phase 2: Cardio Stage (30% of training time allocation)

• Goal: Improve endurance, overall fitness, and readiness for high-intensity elevation gains.

• Tips:

  • Schedule multiple short cardio sessions each week with fixed time allocations to meet your weekly training goal.

  • Use a 50/50 split between general cardio and incline-specific cardio for balanced development.

• Key Workouts:

  • General Cardio (50%): Choose moderate-to-high intensity activities that raise your heart rate, such as running, cycling or swimming.

  • Incline & Resistance Cardio (50%): Build uphill endurance with stair climbs, hill walks, treadmill incline intervals, or weighted pack walks/pushing resistance (e.g., sled).

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Phase 3: Breakthrough Stage (40% of training time allocation)

• Goal: Reach peak step volume and endurance to prepare for longer or more demanding hikes.

• Tips:

  • Begin by calculating your average weekly step count before starting your training.

  • Increase your weekly step count by approximately 10% each week to build endurance safely and progressively.

  • Set a final step goal based on the number of steps you expect to take on a typical week of hiking activity.

  • If you're incorporating strength training throughout your program, reduce your final step goal by 25%. If not, aim to reach 100% of your estimated hiking step volume.

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Reference site:

• https://www.thehiking.club/blog/training-plan-for-hiking-in-the-alps?srsltid=AfmBOop_x5PGqj-0kop9KAfpsM2kM_HMRuSXyDolEU12Z-9VvG83hexB

• https://raisinghikers.com/training-plan-for-hiking/

• https://www.summitstrength.com.au/blog/strength-workout-for-hikers

 

Video:

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