Urban Hiking
Sometimes You Have to Make a Mountain out of a Mole Hill
Life isn’t always accommodating of our rigid training schedules. Sometimes, you need to improvise, especially if your training program calls for a mountain hike and you’re a hundred miles away from a mountain. I live in Glendale, Arizona and if I want to hike, I need to drive 25-30 minutes to access the nearest trail head for Camelback Mountain or Piestewa Peak. Like most people, I can’t always build an extra hour into my workouts for travel time. So I developed an alternative. Instead of hiking up a tall mountain, what if I hiked up a little hill multiple times?
The picture above is a street overpass in Glendale, Arizona. Hills of any size are hard to come by in Phoenix, so this was the best option I had. It’s a 10 minute walk from my house, which, coincidentally makes for a perfect warm up. By the time I hike over to it, I’m usually lightly sweating and ready to start charging up and down the concrete face. While it’s not the Rockies, with a little imagination, I was able to turn this urban eyesore into a training ground with my favorite training pack (GORUCK’s GR2) and running shoes.
The workout is a hybrid model and incorporates two exercises that are normally not paired together: sprinting and hiking. I’m a big fan of interval training, and this is a great way to build up both your aerobic and anaerobic conditioning.
The Workout is ridiculously simple.
- Slap a pack on your back
- Hike up and down the hill five times
- Drop your bag off at the bottom & sprint to the top
- Jog back to the bottom
- Grab your bag and repeat
Simple right? Of course. But surprisingly, this workout can be punishing. I’ve provided a sample routine below that you can use to develop your own. I would suggest starting with 25lbs (Level 1) in your pack and then gradually increasing. As you’ll notice, I’ve incorporated pyramid sets for the hill sprints (1-2-3-4-5-4-3-2-1) but feel free to modify that depending on your preference and level of fitness. To mix it up a bit, the final round involves some modified pack carries (e.g. throw the pack over your shoulder like a chainsaw, clutch the bag against your chest in a bear hug, carry the pack by its handle in one hand like a briefcase, etc.) From time to time, I’ll work those different carrying styles throughout the routine to change things up.
In total, the beginning routine consists of:
- 45 intervals (up & down)
- 25 Hill Sprints
- 40 Pushups
- Total Elevation Gain = 900 ft (45 trips x 20 ft)
- Total Distance Hiked = 5400 ft (45 trips x 60 feet x 2)
The routine below should be challenging for those in moderate-to-decent shape, but as you get stronger, you’ll definitely want to kick up the intensity by:
- Increasing the # of trips (up & downs)
- Adding weight to your pack
- Increasing the # of hill sprints
- Increasing the # of pushups and adding sets throughout the routine
- Jogging with the pack / sprinting with the pack
- Total Distance Sprinted: 1500 ft (~ 1/4 mile)
| 10 minutes Warmup / Hike to hill |
| 20 Pushups |
| 5 Intervals (Up + Down) |
| 1 Hill Sprint |
| 5 Intervals (Up + Down) |
| 2 Hill Sprints |
| 5 Intervals (Up + Down) |
| 3 Hill Sprints |
| 5 Intervals (Up + Down) |
| 4 Hill Sprints |
| 5 Intervals (Up + Down) |
| 5 Hill Sprint |
| 5 Intervals (Up + Down) |
| 4 Hill Sprints |
| 5 Intervals (Up + Down) |
| 3 Hill Sprints |
| 5 Intervals (Up + Down) |
| 2 Hill Sprints |
|
5 Reps
|
| 1 Hill Sprint |
| 20 pushups |
| Hike Home / Cool down |
Leave a Reply