Understanding Base Fitness to Climb Higher and Hike Farther

In our video on establishing base fitness, we outlined some of the fundamental concepts and body dynamics we all need if we want our body to perform as we adventure in the outdoors. We broke things down into:

• Base fitness versus activity specific training

• Cardio versus strength training

• Anaerobic versus aerobic capacity

• Strength in the forms of isometric, endurance, and power

…and we gave a brief outline of a week in the life of a base fitness protocol.

I promised to lay things out more specifically, and identify specific exercises we do within that schedule. So, here it is, below. For every exercise that is also a link, it’s to a how-to video on that specific exercise:

Monday - Abs, and Aerobic Training:

Abs: “Scott's Killer Core Workout” from Uphill Athlete (see link for how-to on all the moves)

• Weighted Sit-Ups (modified from Scott’s “Strict Sit-Ups”)

• Bird Dog

• Windshield Wipers

• Two Point

• Kayaker (AKA Russian Twist)

• Super Push-ups

• Hanging Leg Raises

• Bridge

• Gymnast L-sit

• Side Planks

• Turkish Get Ups

Aerobic Cardio

• 45 minute run

Tuesday - Legs, Upper Body, and Anaerobic Training:

Alternating leg exercises with upper body exercises, with no rest

• Standing Calf Raises

• Upright Rows

• Squatting Calf Raises

• In and Out Bicep Curls

• One-Legged Hops

• Triceps Kickbacks

• Nordic Hamstring Curls (I can’t get nearly as low as the AllPro football player in the video!)

• Ball Y Raise

• Lateral Step Ups

• Weighted Pull Ups

• Front Step Ups

• Spiderman Push Ups

• Up and Over

• One Arm Hangs (I use and ice tool as the grip)

• Eccentric Squats

• Reverse Cable Fly

• Pistol Squats

• Full Supination Concentration Curls

• Dumbell DeadLift

• Elevated Feet Chair Dips (see at 3:15 in the linked video)

• Walking Lunges

• Single Arm Horizontal Rows (see at 3:17 in the linked video)

• Backward Walking Lunges

• Frenchies

• Successive Tuck Jumps (see at 0:42 in the linked video)

• Military Push Ups

• Box Jumps

• Lockoffs (Frenchies, but using ice tools) (see at 2:50 in the linked video)

Anaerobic Cardio

• 20 minute high intensity interval cycle

Wednesday - Abs, and Aerobic Training:

Abs: “Scott's Killer Core Workout” from Uphill Athlete (see link for how-to on all the moves)

• Weighted Sit-Ups (modified from Scott’s “Strict Sit-Ups”)

• Bird Dog

• Windshield Wipers

• Two Point

• Kayaker (AKA Russian Twist)

• Super Push-ups

• Hanging Leg Raises

• Bridge

• Gymnast L-sit

• Side Planks

• Turkish Get Ups

Aerobic Cardio

• 45 minute run

Thursday - Legs, Upper Body, and Anaerobic Training:

Alternating leg exercises with upper body exercises, with no rest

• Standing Calf Raises

• Upright Rows

• Squatting Calf Raises

• In and Out Bicep Curls

• One-Legged Hops

• Triceps Kickbacks

• Nordic Hamstring Curls (I can’t get nearly as low as the AllPro football player in the video!)

• Ball Y Raise

• Lateral Step Ups

• Weighted Pull Ups

• Front Step Ups

• Spiderman Push Ups

• Up and Over

• One Arm Hangs (I use and ice tool as the grip)

• Eccentric Squats

• Reverse Cable Fly

• Pistol Squats

• Full Supination Concentration Curls

• Dumbell DeadLift

• Elevated Feet Chair Dips (see at 3:15 in the linked video)

• Walking Lunges

• Single Arm Horizontal Rows (see at 3:17 in the linked video)

• Backward Walking Lunges

• Frenchies

• Successive Tuck Jumps (see at 0:42 in the linked video)

• Military Push Ups

• Box Jumps

• Lockoffs (Frenchies, but using ice tools) (see at 2:50 in the linked video)

Anaerobic Cardio

• 20 minute high intensity interval cycle

Friday - Abs, and Aerobic Training:

Abs: “Scott's Killer Core Workout” from Uphill Athlete (see link for how-to on all the moves)

• Weighted Sit-Ups (modified from Scott’s “Strict Sit-Ups”)

• Bird Dog

• Windshield Wipers

• Two Point

• Kayaker (AKA Russian Twist)

• Super Push-ups

• Hanging Leg Raises

• Bridge

• Gymnast L-sit

• Side Planks

• Turkish Get Ups

Aerobic Cardio

• 45 minute run

Saturday - Adventure!

Sunday- Chores :(