Get True Hiking Leg Strength (Follow Along Routine)
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- Without strength and stability, you leave yourself wide open for getting injured in the outdoors. Whether you're a day hiker, thru-hiker, mountaineer or skier, this routine is a great place to begin building strength so you can take on greater challenges and be strong and injury-free in the mountains.
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It's not just important what you do, it's how you do it! So get the full detailed exercise vids here bit.ly/SnowStrength
Sssa was a bit more of r ptp
Get ready to get on they onals off and then we oceiling oput in the me headso s and then o will othe ands
Love having the pdf with links!!
Just tried that dead lift, absolute killer!
"If you're a hiker, you're probably not into going to the gym"...I feel so called out XD
Haha I can't tell if you're a hiker who doesn't go to the gym or does??
@@ChaseMountains The closest I get to the gym is playing squash or swimming laps. Anything that feels like I'm doing a regimented workout rather than just "being active", paired with doing that activity around tons of people sounds like torture to me. lol
@@jessicaturecek9446 hahhaa ok you can be safe in the knowledge that I feel the same way!!
@@jessicaturecek9446 Couldn't have put it better myself haha
I'm a power-lifter and a hiker - but my gym is in my garage. 😂
As for the gym comment... sometimes if you don't want to hike in the weather the gym is better than nothing...but I get it.
Training for the Mammoth March hike I have scheduled...20 miles in 8 hours. First practice hike I wanted to do tomorrow but we may have snow. So I don't want to do that since my bike is in August.
I love your exercises and your message that this is for life ! I went to the orthopedic surgeon with knee pain He said it was “old age “ (72 )and there was not much he could do. I do your exercises and ... no more kneepain .Thanks so much !
I went with knee pain in my mid 20’s and they were offering me all types of surgery. Turns out I only needed 4 physio sessions and a bit of training guidance.
Oooooh my arse cheeks!
I’ve just found your page. I’ve had a year off hiking/trekking/climbing because a small person came out of my wife and I’ve needed to look after them. I’m getting back into the mountains again and realising my legs ain’t what they used to be. I did this workout yesterday and my arse cheeks are absolutely killing me today. Looking forward to working through your videos and getting mountain fit again. Cheers mate 🙌
Congratulations 🎉🎉 to little human
This was so helpful! Thank you for your time and effort. You are so appreciated!😁
Amazing Training session!! Thank you.
Great thankyou Chase. The bit that has been helpful is moving from strength to endurance. Thankyou
just found your channel. #1 hiking channel EVER! Your content is the best! Cheers!
Excellent! Thanks so much!
I felt every one of those squat jumps and I'm only watching! As always, excellent content Chase 👌
Great stuff, just had my first go in a while and i sure felt out of shape. starting this routine tonight to be ready to go next time
I've been doing this workout for about four weeks now. Mostly two times a week, since last week three times. I have to say it is really great! My legs feel damn strong and muscle shows up where it didn't before. I observed quite a change in muscle control as well. Where before I was shaking and having trouble keeping the balance, I can now progress quite smoothly through the excercises.
I will definitely keep onto it. Thanks man!
That's awesome man! Glad to hear it!
Follow up after about 10 month consistently doing this workout (with a 15kg backpack): it prepared me extremely well for hiking a 300km section of the GR11. Couldn't have done it without this kind of physical preparation. I was carrying a heavy load of 17-18kg (on average) and still never had strength-related issues. Never even felt the large muscles in my legs ache due to heavy use. Before I did this excersice, my legs would burn and sting like crazy going uphill on a tough and steep slope. Now: next to nothing. Knee-related issues also dropped to near zero. I also did the core workout on your website for at least 6 months prior to the trek, as well as your back strength routine here on youtube.
As a result, I was much more comfortable and confident on this trek than on any other tour before, even with this one being the longest and toughest by far up to this point.
One thing, though: for the first week on the trail, my frontal hip muscles ached quite a bit. In the future, I will make sure to include hip-opening stretches and front-hip-strength excercises into this workout (as seen in many of your videos).
Thank you very much for your content here! It is my go-to place for any physical preparation for a trek (plus all the non-excercise-videos are awesome as well!). I've recommended your channel to countless people already and counting. Keep it up mate =)
That’s amazing to read, and you have inspired me to do that same prior to my C2C
@@gaycha6589 Can't recommend it enough. I've been doing this same workout (only with heavier weights) for more than two years now and my legs are damn strong now. I had to buy wider pants even :D
This workout fully removed any strength-related issues on even the toughest tracks for me.
One advice, though: incorporate hip scissors into your workout, where you lie in a straight line on your side and then lift one of your legs at the hip to a 45° angle. 30 reps each side. This will strengthen your glute medius and prevent knee pain from a too tight intertibial band due to an undertrained glute medius (very common problem). Chase has many videos on this excercise for this exact reason (which is why I know about it at all).
And of course all the best with your preparations and an awesome experience on your C2C trail!
@@anatexis_the_first thanks. I am 61, and don’t want to over do it, but do want to improve my uphill and down hill performance with a pack, and avoid injury. Started today and hoping that along with my Pilates, these will help enjoy the trails more. Cheers
This is excellent, deserves so many more views because it can benefit a much audience than just hikers. Good for just building general leg strength to reduce injuries. I like your chill pace and precision of movement as well. Thanks for the good work.
I'm glad I found your channel, I was walking regularly and trying to build strength in my legs and back, but I stopped when Covid hit and way too many people were walking up and down our once quiet little village road! I feel terrible now but we're lucky to be moving more remotely and I'll be out walking again! I'm inspired again watching your videos and will take it easy getting back into shape. I get pain in my right knee often and my right hip has been giving me trouble. I'm doing some of the stretches you showed, I notice they are like the yoga I learned, time to get back into that practice too I guess! Thanks so much for sharing your knowledge.
Really enjoyed this workout. Hopefully it’ll help my legs out in the mountains 🤞🏻 Thanks!
This is very helpful! After following just serveral sets, I am already feeling more confident for my next trail run competition!
THANK YOU for this video. I'm an amateur hiker at best, but in six weeks I'm taking on my first big trek of the Grand Canyon. Using your vids to get ready!
Thanks
I am adding this to my crossfit workouts. I'm an elk hunter and they live in the nastiest mountain terrain. This will help.
Good stuff!
I got so distracted by the little skiing emoji at a certain point that I had to literally paused and went back 3 times watching it and LMAO. Really enjoyed the video
love your tip to think of training in phases. As a middle aged woman, I've finally learned that training is cyclical, and not to beat myself up for not always having a regular regimen. Sometimes it's strengthening, sometimes endurance...
excellent upload Chase Mountains. I killed that thumbs up on your video. Keep up the very good work.
What a fantastic view to a fjord each time the camera is reversed to it) thanks, Chase
Thanks
Thanks for this vídeo Master!!
🙏
Gracias!
I am going for Goecha La Trek(India) and definately your workouts have been really helpful.
I love this vídeo, i try yo do this routine sr least once a week!!! 💪🏼💪🏼💪🏼
Btw You may want to use some de-Esser for the voice audio mixing... It Will help You to control the "S" and "T" when You speak 👌🏼😉🙌🏼
Step downs are sooo important to prevent knee tendinitis. If that starts at the begining of a 4 hour descent you are going to be in a world of pain.
This leg strength routine (less the squat jumps) made my thru hike a success this year…I had to use everything I had on the climbs and wished I had more!
you know where to get more if you want it 😉
This is great consistent information with other videos...this can also be done in the gym with weights to get stronger and also improve more (might as well sense we can't all get on the trails everyday) Then remove the weights for a stretch. Thoughts? I like the point on endurance exercise with it too.
Just stumbled upon your channel and liking your videos so far! Stoked to hear you're from Tassie, living there myself now, lovely island.
oh nice, where abouts are you? I'm from Devonport, born in Launceston, lived there and also lived in Hobart. I move around a lot. lol
@@ChaseMountains Hey man I'm living in Hobart now, born in Singapore, concrete jungle everywhere. All the lush greenery here is a sight for sore eyes. Have you attempted Federation peak?
Your hiking oriented exercise videos are really informative and unique!
Just curious, would you consider adding reverse nordics to this? I’ve seen a video saying that one of the quad muscles (the one that attaches at the hip) doesn’t activate during squats or “multi-joint” exercises…meaning the only way to work it is with something like the reverse nordics. Maybe important for that hip flexor?
That calf stretch was no joke!
Great 👍
Awesome!
I thought you'd like this one man!! Jump on that session guide!@ It will also put you on my newsletter and I got a bunch of good stuff to share there.
@@ChaseMountains appreciate it bro! Will check it out!
What I’m often confused about is the fact the majority of backpackers and hikers, for some reason, do not have rucking in their training plans and I’m not sure why.
Hiking Leg Training Plan
A: Slow Step Down/Pistol Squat - 8/8
Hip Hinge/Deadlift - 8/8
B: Bulgarian Split Squat - 8/8
Half Tuck Squat - 8/8
2 - 4 Sets each rep
C: Slow Split Squat (10s going down) - 8/8
Rev. Hyper - 10/15 + Hold
Calf Raises x 10-30
1 - 3 Sets each Rep
Finisher: Squat Jump Hold Ladder x 10
1 - 2 Sets each Rep
Can ask you how old are you ? Me myself I’m 49 but I am asking because you make these exercises look so simple
KEEP IT UP. ALL THE WAY FROM EVEREST REGION NEPAL
Thanks dude!
@@ChaseMountains 🇳🇵👍
I saw that puffy in few videos, what’s the brand? I watched so many of your videos and subscribed right away. So good information. Thanks for the work you put in your videos. 👍🏻☀️🇩🇪
It's from malachowski it's a polish down brand ! Thanks for subbing 👍
Hey Chase, thanks for the great video! How often a week would you recommend this workout?
For some reason it's a lot easier for me (mentally) to go along with a workout presented by a fellow hiker, compared to the exact same excercises presented by a nondescript fitness trainer ;)
Really appreciate your videos (the workout stuff as well as the ones where you just talk), keep it up! =)
I'm glad you enjoyed the video. I cover how often to do this session right at the end of the video! It's complex!
@@ChaseMountains Oh wow.. you're right of course, it's right there at the end :D Guess I must have been so exhausted after trying this workout that I straightup forgot to actually watch the rest of it! Definitely feel it in my legs today ;)
How's it going I really enjoy watching your videos very informational and it brings me to a question I do wildland firefighting this is my second year I just got accepted on the hotshot crew and I need to improve on my hiking so in your opinion should I not hike every day and instead incorporate workouts like these and hike a couple times over the week
Hey! Glad you enjoy it! If you're doing wildland firefighting you'd best be strong AF. I don't know much about it but it depends what kind of load/equipment you'd be carrying and for how far, but for sure, strength is going to be a bigger factor than your average hiker. I got a program coming out in a few weeks called hike strong, keep an eye out for it, just email me or drop me a line on instagram if you want to talk specifics!
@Chase, any advice on how to strengthen calves/shins? I really struggle with my shins and calves on uphill’s not sure what exercises to do.
Just check out this episode now , could you tell me what shoes you are wearing here ?
I ,m in British Columbia Canada and once winter hits my walking routine becomes very problematic due to the snow and ice …
Having to wear winter boots for me anyway really is uncomfortable and hinders my gait .
The shoes you are wearing might be a great alternative…..
What is the cause of knee pains when going down peaks? I normally do 1000-2000 feet peaks and I don’t have problems with my knees going up the peaks. But when I start going down I feel slight pain on my left knee as I go down peaks making it difficult for me to go down peaks faster. How do you address this problem. Thank you.
Bro…I’ve done that same thing before. My shins didn’t break though. I will tell you though, you couldn’t have convinced me at the time that they weren’t broken. I couldn’t put any pressure on them for over an hour. I was alone when it happened, didn’t have a cell phone, and thought I just broke both my legs.
Awesome video but wondering if you have done any videos on pure mobility improvements, yoga or stretches and the like. My joints tend to get stiff and my legs and feet seem to keep going but i sometimes find myself too stiff after a days long hike.
I sure do! Check this one out...th-cam.com/video/hi1Vzi7HeEU/w-d-xo.html
I'm also releasing a foam rolling/ mobility ebook really soon, you can put your email here to be notified when it's done! basecamptraining.com.au/foamrolling
Chase Mountains thanks this is totally what I needed
Do you think there's any reason to keep my gym membership if my only goal is to be the best hiker I can? I like doing recovery exercises in the pool, but if that's the only reason I'm paying for a membership...
I think I should skip reverse hyper because I have a history of slipped disc/hnp. Can you give me a suggestion the replacement for it?
-6°C in shorts!
You might have done a pretty intense warm up 😄
It's not too bad as long as you keep moving!
what is the relative benefit of b1 bulgarian split squat vs c1 slow split squat?
3:58 thought it was an energy bar wrapper flying by...
gonna start this now, in 1 month ill come back with results
You forgot to come back.
Is it a good idea to do this with a fast pack on?
Hello, I've been doing these exercises. The legs are getting stronger, but I'm getting discomfort in my knees. Any suggestions? Thanks.
Haven't hiked in years. Went for a 3 hour lope hike n my muscles are sore.
Man I went hiking for a day and camping, came back, legsngreat, back great, hips core etc buuut only culves sore after a day 😂😂 I mean I didn't wear proper footware, but I had 18kg on a back and massive slope/hill. I will do all of those but will focus on calves a bit more, didn't walk uphill in long so wanna strenghten them.
I’m taking my first hiking trip in August, I am going to Zion Utah national park! Are there any helpful tips you could provide to me to help make my trip a success, other people’s comments are welcome as well ~ Happy day! 😀👍
I live near Zion - GO EARLY and STAY LATE. This time of year it is just like Disneyland. Consider some of the great trails near Kolob Canyon for solitude, bc the rest is crowded. Angel's Landing is not overrated - it's considered a bucket list hike for a reason. Unless you do bungee-jumping regularly you will be scared. Bear in mind that hundreds of shoe-bee clad hikers make their way, safely, up and down every single month so you can too! If you are going to hike The Narrows bring at least one trekking pole and preferably two. Enjoy and if you have time hit Canyonlands or Bryce too - the MIGHTY FIVE are awe-inspiring
cool
4:30 that half-tuck squat kills my left knee (when it is bent) any idea why?
I've seen this amazing looking puffy in multiple vids now, what is it?!
can I get some benefits in 2 weeks doing these exercises? I am doing a small walking thru mountains in 2 weeks.
Yeah I think you’ll get something out of it. Take it easy tho, if you go from zero exercise to smashing this too hard, you might do yourself more harm than good.
@@ChaseMountains I am a cyclist, but I noticed that when I do go out on a simple trail I feel pain on other muscles in my legs that I probably dont use when cicling so want to include your exercises in my routine. I think they will help for a more complete training. thanks!
Update- Wow you were correct! lol, I just did the workout and I went easy and felt it on my tibia muscles a little pain so I stopped will give it a break tomorrow. the one leg squat was the one that got me good. I am 62 but did pretty good. Thanks for your advice, I like the way you explain everything, very calm and clear. I sent your video to friends also. I will go on some hicking in Medellin Colombia soon, so this will help. Blessings and keep up the good work!!
Can i please just go to gym and do it with half the effort control-wise?
Hilarious how weirded out your spectators were. I've gotta try some of these.
Hahah I may have taken some liberties with the speech bubbles there.
Nah! Gym is boring! I need oxygen and meditation, I get these two in my daily hiking routine.
Haha. I have box jump trauma too!
Lol. You also feel the fear
Just squat heavy. Squat 315x5 and this entire workout will feel very easy
And all that extra mass will make you huff and puff when you start adding mileage at altitude
Are you sure that you are really Australian? I mean like a 100 %? Naeh, I don't think so! 🤨
If you really went through the hole in the ice, you must have a good deal of genuine vikingblood in your veins. 😁
Hi from Denmark! 😃
Add a plant-based diet for a truly alpha connection with nature.
The language these Norwegian kids are using these days...
Great video though!
getting sick because of cold weather activity is not smart. hint: the body likes to stay warm...
I'm fine so far! Seems like my body is used to it.