The Pre Season Workout

Every year at the end of the season I promise myself I will maintain the physic obtained by several months of hiking Alaska's backcountry. Although this is my intention, and a good one, I usually don't make it past Christmas. Most people resolve to change in January at the new year but I find this hard due to lack of motivation and -20 degree weather. I have always been the kind that needs the carrot dangled in front to urge me on.

Beginning in April, when the birds start chirping and the days are longer than 6 hours, my mind starts wandering to the upcoming year. I remember the long 20+ mile hikes and almost vertical peaks that will hurt you if your not ready. I remember the all day paddle trips with my arms aching after 12 hours. My carrot starts to grow and along with it my motivation.

I began this years training on April 1st. I knew that due to arthritis in my knee and my non exerting lifestyle for 5 months, I needed to start slow.

Week one:

8Am: Elliptical trainer 20-30min

8:30-9: Small weights with high repetition. Bench press, curls, latt pull down, leg curls, tricep pull-down, butterfly etc...

Week two:

8Am: Elliptical trainer 30 min

8:30: Run on treadmill 10 min @ 6speed

8:45: Medium weights 12-15 reps. Bench press, curls, latt pull down, leg curls, tricep pull-down, butterfly etc...

Week three:

8Am: Elliptical trainer 10 min

8:10: Start of hardcore treadmill routine. Start @ 6 speed/6 incline for 2min. Rest 1 min. Start again @ 7 speed/7 incline 1 min. Rest 1 min. Continue to 10 speed/10 incline for 1 min. Note: I had to work up to 10speed/10 incline. The first day I made it to 10speed/8 incline. By end of week I was finishing whole routine

8:30ish: Heavy weights with 6-8 reps.

Week four:

8Am: Elliptical trainer 20 min

8:10: Resume treadmill routine with added time. 6/6 for 5 min. 7/7 for 3 min. 8/8 for 2min and 9/9 -10/10 1 min.

8:30ish: Back to low weight and high reps.

This workout is very effective in preparing me for my guide season.  If you are planning a trip with us this summer this workout should be started at least one month prior to your trip.  Of course no workout will prepare me totally for what Alaska can dish out but it is always a helpful to be ahead of the game.

The workout is coupled with my diet which is coming in the next post.