The Training For Trekking Podcast

In this episode, I talk you through a simple 'post-hike' checklist to run through, which will ensure you will kickstart your recovery and help you wake up fresh and energised the next day.    You will learn:   Two simple nutrition tactics you should be following with 60 minutes of finishing a hike One big priority you want to aim for in the afternoon after a hike (this might be the last thing you...

In this episode a explore a few ways you can judge the effectiveness of your workout (plus one way you should NOT be using).    You will learn: Why using muscle soreness as a judge of a good workout is NOT a good approach   A few different methods of judging the effectiveness of your strength, hiking and conditioning training ==   Want to get fit, strong and pain-free for your hiking?   Check out...

In this episode, I discuss a simple strength training structure, which will help hikers stay strong for the trail, all year round.   You will learn:    How a hiker can utilise 'undulating periodisation' (and when it might be more effective than the additional 'block periodisation' approach) Two simple methods of structuring your strength training (which will ensure you maintain strength and endura...

In this episode, I explore a number of myths I regularly hear about knee pain and explain why you can't believe everything you hear on the internet.   You will learn: Should you be avoiding squats if you have bad knees? Why hikers with knee pain should not be training like a 'newborn baby' Why getting stuck in the 'manual therapy cycle' is a terrible place to be for anyone with knee pain Why you s...

In today's episode, I share the first 'Summit Strength Rules' which are a number of rules, principles and guidelines from which I base my training. You will learn The one question you need to ask yourself when things seem too complicated, confusing or overwhelming Should you just rely on 'discipline' and 'determination' to fit your training into your life? When I don't think you should just 'hike...

Today I am talking about a simple training tool a hiker can use, which can spice up your training and greatly challenge your balance and stability.   Hiker's love training balance. Which is fair enough. Because a huge part of hiking is on unstable terrain. Whether it is slippery mud, shifting rocks, or just uneven footing, it is all pretty common.    And as such, I often see hikers buying all type...

In this episode, I chat with Ian Lumb (also known as Lummy) from Ontrack Expeditions and he shares some really interesting insights about what is going on in the adventure industry at the moment. In this episode: How you can support the adventure travel industry now and over the next 12 months What the number one issue he sees from trekkers on the trail (plus a few great ways to get on top of this...

In this episode, I share a number of strategies and techniques a hiker can use to aid their recovery between training.   You don't get fitter, stronger and more resilient when you train. You get fitter, stronger and more resilient when you recover from training.   That is an incredibly important point to be aware of. And today I share with you exactly how to ensure this happens. You will learn:  ...

In this episode, I chat to longtime listener Glenn and he shares some great insights around his approach to physical preparation for hiking, balancing his passion for the trail and a young family as well as his super interesting approach to judging progress over time.   You will learn:   Learn how Glenn discovered hiking late in life as an avenue for fitness, health, weight loss and fun How Glenn...

In this episode, we talk about muscular endurance for hikers and why it is one of the single most important aspects of fitness for the trail.   Muscular endurance is so incredibly important for a hiker to develop. And it is one of the most specific elements of fitness, which can help you to hike comfortably and capably all day long.  However, the word 'endurance' is a bit of a buzz word in the fit...

In this episode, I explore my simple process for upper body training for hiking.    In the hiking world, upper body training is not a big priority. However, saying this, it does not mean it is not important!    However, when it comes to upper body training, I see so many hikers wasting their time, who are spending way to much time and effort, into areas which are not really that important. So toda...

In this episode, I explore a list of 5-minute workouts which a hiker can do during the day if they get hit with a burst of inspiration.   If you are working from home, chances are your motivation to train and exercise might be a bit low... But also, chances are you are occasionally hit with a burst of short term motivation, energy or excitement during the day. The catch is, when this happens, the...

In this episode, I explore which exercise classes are the best addition to a hikers training week.   I have said many times that doing generic exercise classes are not the best for hikers. That is because I know following a structured, specific strength and conditioning program is the very best thing you can do to get ready for the trail. This is in regards to specificity, injury risk, time effici...

In this episode, I explore a few unusual workout ideas for hikers, who might be a bit bored with their usual workout routine.   Sometimes following the same old exercise routine can get a bit dull. That is bad enough in day to day life. But with most hikers training from home at the moment, this is even worse. Because the variety of exercise has suddenly been dramatically reduced. And it is not su...

Today we do a Q&A around training for hiking and I answer a number of common questions I hear from hikers, around their physical preparation.   Inside this episode: A simple fix if you can't find a long enough set of stairs or hill for your intervals How to make bodyweight exercises harder (without any equipment) The best piece of home training equipment which all  hikers will have access to What...

In this episode, I discuss a few simple strategies and tips to help a hiker get the most out of their loaded pack training.   Loaded pack training can be an incredibly simple, effective and specific method of training for a hiker, trekker or backpacker. However, all too often, hikers don't put much thought into this... which can often severely limit the effectiveness of this type of training, whil...

This episode explains a simple process for hikers to help maintain short term motivation for their training. Hikers are down. Trips are postponed or cancelled. Trails are closed. Training might be the last thing on their mind. Which is absolutely fair enough.      But what if you know you want to keep your training going? How can you keep motivated to train?      Well, that is what we are talking...

In this episode, I interview long time listener Rebecca, who shares an incredible story which will inspire first time and experienced hikers alike.  Inside this episode: Learn how Rebecca overcame recurring injury, obesity and absolutely zero endurance to become a passionate hiker Get a snapshot into a real-life action planning session (where we create a quick 'broad strokes' 4-month training plan...

In this episode, I explain how hikers can use fitness assessments to judge their trail readiness, as well as share a few of my favourite assessments for hikers.    If used right, assessments can be an incredible way to judge hiking fitness, to determine the effectiveness of your training and to keep you motivated moving forward. However, for a hiker to use these effectively, they can't just use an...

In this episode, I interview Alicia Filley, the founder of the Healthy Hiker Program, and we discuss training for the older hiker. Many hikers out there believe that their time has passed for more strenuous adventures... that it is not physically possible anymore to accomplish many hikes they have dreamed off... that they have 'missed the boat' when it comes to ticking off some lifelong goals. But...

Today we explore a few simple habits hikers can incorporate into their daily lives, to support their training, their health and their mental state. Habits can be the difference between seeing small results in your training and having major success.    And right now, when the thought of doing any major training might be too much for many people, habits are going to be even more important.      Beca...

In this episode I interview veteran adventure coach Joe Bonington, founder of Joe's Basecamp, to discuss training for adventure, the value of strength and conditioning for trail athletes and staying mountain fit while gyms are closed. Veteran adventure coach. Trekking guide. And a real leader in the adventure community. Joe has been at the forefront of pushing genuine strength and conditioning tra...

In this episode, I share with you a number of training methods a hiker can use, to keep their training at home a bit more interesting. Training at home can sometimes get a bit repetitive. Limited equipment, space and creativity leads to workout often getting a bit boring. So to help, today I share with you a number of different training methods which you can use to spice things up. These are dead...

In this episode, I invite breathing specialist James Fletcher on the show to discuss high performance breathing for hikers. Inside, he shares an incredible amount of knowledge about how hikers, trekkers and altitude adventurers can potentially improve their performance through breathing training.   Breathing is a subject which so many hikers are interested in. And it is a subject that I have hiker...

In this episode, I discuss one silver lining which many hikers may be able to find out of the current crisis. It might not be much but, potentially, it could be a little sliver of positivity for many hikers to focus on in the coming months. ==   Want to learn more about the Plantar Pain Program mentioned in the episode? Send an email to rowan@summitstrength.com.au with the words "tell me more" and...