Pre-trip adventureworkoutplan
WARM UP
Bodyweight squat
Squat for 20 reps at
aslowtempo.Once
you’ve finished your
reps, put your back
against a smooth wall
and bend you legs until
your thighs are parallel
tothegroundwithyour
shins vertical. Allow
your arms to hang by
your sides and hold
yourself there for at
least 30 seconds.
WORKOUT
1 )Barbell squat
This exercise is great
fordevelopingstrength
in your quads, glutes
and core, which
are essential when
carrying a load up
a mountain. In the
absence of any external
load,dopistolsquats
(also known as single-
leg squats, where your
free leg is out in front
of you).2 )Barbell lunge
This exercise
challenges your sense
of balance, which is
useful when walking
over uneven terrain
carrying a heavy
backpack. You can
increase the difficulty
by carrying the weight
overhead or carrying
a sandbag over one
shoulder.^3 )Bicycles
Do this to train for
the increased torque
that you experience
when walking with a
backpack. Sit on the
floorwithyourknees
bent and bring one
knee up to meet your
opposite elbow. Do the
same on the other side
todoonerep.Aimto
complete 30 reps.4 )Scapular pushup
This exercise develops
stability in your
shoulders. Without
bending your arms at
the elbow as you would
in a regular pushup,
squeeze your shoulder
blades together then
move them apart. Do
at least 15 reps.^5 )Upright row
This will develop upper
back strength. Stand
up straight and hold a
barwithanoverhand
grip. Leading with your
elbows, raise the bar
in front of you to the
top of your chest, then
lower it to the start. To
progress,tryasnatch-
grip high pull, which will
also develop hamstring
strength.“Iwouldadviseanyonewho’sembarkingonaphysicallydemandingadventureto undertake a general dynamic strength endurance program,” says Dawson.
“Ideally, you should exercise with weights of between 40 and 60% of your one-rep max for two to four sets of 25-60 reps. Take one to two minutes’ recovery
between sets. As your strength endurance improves you’ll need to increase the amount of weight and reps to ensure that you achieve complete fatigue by the
end of the final set.” Here’s the workout Dawson recommends to prepare yourself for a trip to Mount Toubkal.
“It’s now minus 15°and the air
is dry and thin — it’s hard to
catch any extra breath.”80 MEN’S FITNESS JUNE 2017