Weight Training for Hikers and Climbers
HTML-код
- Опубликовано: 28 авг 2024
- A common question you guys ask us is what we do in the gym to build strength for when we're out on the trails. So today we're sharing our favorite weight training workout for hiking, climbing, and trail running. This routine focuses on building glute and hamstring strength to power us up steep trails, all-over core strength and stability to avoid falls and injuries, and upper body and grip strength to pull ourselves up class 3/4 climbs and scrambles. This gym workout for hikers, climbers and trail runners is our favorite way to stay in shape in winter and prepare ourselves for the epic year of hiking adventures ahead.
DISCLAIMER: This is our personal weight training routine for hiking and climbing and should only serve as inspiration. Consult your physician before attempting any of these moves.
#weighttraining #strengthtraining #hikingtraining
Summary list for those that want to try it!
10-20 Hexagonal bar deadlifts
and/or
3x 20 reps Dumbbell squat to overhead press
3x10 reps single leg deadlifts
3x 10 reps One arm pulls
20 hanging leg lifts (adv version: +half pull up hold while do reps and/or thicker/diff shaped bar hang from for grip strength)
1 minute push-up
Thank you -- that's a perfect summary!
As a Chiropractor I love that you guys emphasize functional strength moves in your routine. Power is nothing without balance, you guys get that and it shows!!! Also of course the endurance and lord knows the mountains provide plenty of that! Keep the good stuff coming. 👍. Tom
Thanks Tom -- yeah it took us a few years and a few injuries to learn what you already know, which is that functional core strength is everything! ❤️
Thanks. Fun and informative. Totally agree with you. In the past I had thought running/biking/cardio was needed for backpacking. Finally figured out that strength was most important, especially as you get older.
Yes, you are totally right! Of course we still do lots of running and biking too, but really rely on the weight training when it comes to carrying heavy packs up steep hills! ❤️
Thanks guys.. from last 1month I'm searching for this.. I'm actually a yoga guy, not a gym guy; but recently I join gym for 1st time in my 39yrs life, really needed to know what to do in gym to prepare myself in gym. Loads of love to you both
We're so happy to hear that! Just take it slow and careful as you build up your strength, and you're going to love what it does for your hiking abilities!! ❤️
You got right to the point with recommending the deadlifts. In my experience, this is 100%, no, 110% true.
Deadlifts helped me break past that marathon distance barrier where I was getting kinda crashy or tired. Going for the big 50 miles this summer.
Finally, just wanted to say, I love watching you guys, as you are such a cute couple and have a great dynamic that translates very well to video. It fills me with positivity!! Keep up the nice content, thanks 😊!
Thank you so much! Wow, 50 miles is a crazy and inspiring goal. We dream of doing that as well one day. Hope your training goes well and that you crush it -- and please let us know how it goes!! ❤
Everything about this workout is so old school and flat out works. Throw in the pull ups and dips that I know you guys do and you have a full body workout. Timed pushups do make time pass more slowly
Heck yes, Neil! A lot of times the old school exercises really are the best, and we totally love them. The one thing we do differently than the old-school guys is go slower on a lot of exercises -- there's so much data now that says slower is better both for joint health and also for muscle building, so we try to incorporate slow-reps whenever we can. But yeah, that time does go by slow when you're 1:30 into a 2-minute pushup!!!
You guys absolutely killed it at the end there I can't believe Adam did a TWO MINUTE pushup! What!!! I'm going to have to try this. I'll report back how many seconds I can do :) I really want to work on my upper body strength. I'd love to be able to do cool stuff like rope climbs without using my legs. Love youuuu
Wait Arielle, you're pretty darn strong especially for being so light. I'm going to bet you can get pretty close to a 2-minute pushup yourself. Let us know!! --A
Whoa! You guys are looking ripped! Well done! Dead lifts are a full body workout all by themselves - I love them though I use a simple barbell! As a runner, my other go-tos are squats, weighted lunges and calf raises (along with other exercises to assure I'm strong, yet lean everywhere.) Thanks for posting this one guys!
Thanks Paul! Those are great suggestions for additional exercises -- in fact, we just did 3 BRUTAL sets of weighted lunges today. Will prob be sore tomorrow! ❤️
LOVE the deadlifts!!! The people downstairs below you likely don’t though. Lol
Hahaha you're probably right about that, but they should consider it a wake-up call to come up and join us! 😂
I love your workout videos, I was weight training while watching. Using some of your techniques. I always incorporate them into my training. Great video!!!!!! Retiring this year and planning some long 200 miles backpacking trips. These will help me to power through those long miles.
Wow watching while weight training! How cool is that? We’re so happy you like these vids because we really enjoy making them and would love to be able to incorporate them more. And 200 mile trips? That is so fierce, now we’ve got to get on your level! 🙌🏻
The Squat Push Press!!! YEAH! One of my personal favorites, and definitely underutilized...thanks for showing this one!
Absolutely! It's a total classic -- glad to hear you're rocking it. Now you gotta try that two-minute pushup! ❤️
Love this! You guys are awesome! I've been taking a peak conditioning class at the YMCA for a few sessions now and we do mainly functional interval training with a focus on strength, mobility, balance, core strength and endurance. Our training includes variations of all of these exercises and it really has made a huge difference when I'm out on the trail. I normally would mainly lift weights but I've come to really enjoy this style of training.
So happy to hear that, Nakia! Focusing on those things is going to take your hiking to the next level for sure. One that we didn't include here but really love for winter hiking training is walking lunges with weight -- great preparation for snowshoeing or walking in crampons through snow. Sounds like the kind of thing you might already be doing in your peak conditioning class, but if not try adding it in -- it will definitely work well with the other stuff you're doing. ❤️
The one arm pull down. Toes to bar. 2 min push ups. Love it all
Ya John!! We're all about the long push ups now. Now that Adam did the 2 minute he says he's going to work on trying for 3!!!! ❤️
Just did it Omygoodness burning abs
1:30 seconds Omygoodness very challenging
@@justrione Freaking awesome, John!!! You'll be sore tomorrow but it's gonna feel good!!! 💪❤
@@justrione Whoa 1:30 your first time? You're a beast!!!! Seriously impressed!
I truly appreciate the insights that you both provide as to how each exercise applies to the trekking you do. Thank you so much for your very informative video~!!
It's our pleasure, Lance! We love trading workout tips with like-minded folks!! ❤
Ok, Kids - time to hit In-n-Out! LOL Stability! Stability! Stability!! The most important thing I found for boldering, ridge walking, scree hiking, and especially "baby-deer" walking - where exposed - is sure-footedness. The pair of heavy duty Lowa mountaineering boots I had didn't hurt, either!
Haha stability for sure, Ed! And when it comes to the really sketchy slab climbing, we've become big fans of approach shoes too -- getting that little be of extra grip has proved invaluable a few times recently. ❤️
Thanks so much for listening to the people and putting out more content like this!! Would you guys ever do a q&a? I know we all would love to know more about the two of you!
Thanks so much, April! Yes we will be delighted to do a Q and A, and have even been talking about what form it should take. Like, should we announce it and give people a couple of weeks to send in questions and then answer them in a video, or should we try to do a live version (but then it would be awkward if not that many people could tune in at the time with questions!). But we will def do some kind of Q and A format for sure.
@@LiveHardxLoveHard if you put it out there on your RUclips community tab it should pop up on subscribers feed just like a video would and that would give you a central location to check back for the questions. Or of course on Instagram!
you both look fantastic,, ive been training for decades,, w corona i quit the gym n bought a Inspire FTX cable machine n Finer Form incline ab board n at a thrift got a Pro Form treadmill n weights,,, i find i work out more often , n get to be home more ,,lots of great utube work out ideas...n i mtn bike every warm day w my dogs ,,,,,,,, all the best ,,
That's awesome -- we did much the same as you w/ Corona, and have really come to enjoy watching other people's workout ideas on RUclips and then incorporating some of them into our own routines. MTN biking is fabulous, and must give the dogs a good run!!
the most enjoyable part of any long hike for me is undoubtedly the climb, I've heard things like 'you flew up the last 2 miles to whitney summit' etc.
But on the contrary, I am a complete trainwreck while hiking downwards.. I take way to long, my footing becomes to heavy and I slip consistently regardless of whether there is any snow.. I think it has to do with how I maintain my balance, and a little bit of confidence issues as well.
I feel like Elise's bambi workout might help with that, but if you have any other weight training that might help build balance, or just help build confidence while down climbing, I'll really appreciate it!
This is a great idea, Manoj! So many of us have a hard time descending. We will research this issue and see what we can find, plus incorporate a couple of things that we already do, and try to make a video around this idea in the winter! ❤
@@LiveHardxLoveHard awesome thanks!
Excellent training video. Thank you! 😊
Now that it's thawing out here in the Northeast, it's time for me to start conditioning, diet and weight loss!
Over 2+ months, I usually drop from 170 to 150lb, then drop another 5-10 during the summer months.
I find a mix of cardio and yoga do the job. I need to add strength and will add some of these into my routine.
I have a June 16 start date to hike the JMT SB. It's about 230 miles over 20 days. I need to be in top shape!
Yes! This is the perfect time to start training for it. And you're right to be incorporating strength because backpacking that far (and with that much vertical gain and loss) is going to require power as well as endurance. Seriously excited to hear how it goes!! ❤️
I like it. You guys are in such good shape.
Thanks Charles! We definitely try to stay fit, especially for the big adventures when we're miles from any help -- it's so important to have strength, agility, and endurance in order not just to reach the goal but also to get all the way back safely! ❤️
This is one thing that am trying to do for the longest time!!! Great job!!! Tks
Awesome! Well we hope this inspires you to get into the gym at least a little -- it's a great way to stay fit during the week, and really does help your performance in the mountains as well! ❤️
I just started weight training for bicycle racing and I easily progressed to 1.5 times my body weight
--so 230lb total.
I would encourage you to push the weight even for endurance athletes.
Awesome video. You guys rock! Starting my Ironman prep for my back loaded season. We moved to Scottsdale from San Diego to train all winter. Such good training here. Good luck with your year. Your following is really growing. Gil and Donna
Thanks guys! Wow that is so cool that you're training in AZ -- right there with Lionel Sanders and lots of other amazing triathletes! We've been doing a bit of swimming and biking here and there just as a cross train -- thinking of just making our own 70.3 and trying it just for the heck of it one weekend this winter. Will probably get crushed, but you know we like to suffer. Hope your training goes well and please keep us updated!!
Thanks for sharing these great work out tips. I will definitely add the pull-downs to my routine when I am in the gym tomorrow.
Steve we are STOKED to hear that!!! Remember to do them nice and slow both on the way down and on the way up -- that slow, strong pull is what you need up there on the mountain, and after a few weeks doing those your back will be jacked!!
Happy Thursday Adam and Elise! Awesome video. It's great to see the force driving the machines!
Thanks Todd, happy Thursday! Ya we're definitely going to be hitting the gym harder the next couple of months because some of the mountaineering we want to do in early spring is going to require carrying a lot of gear!
Thanks for sharing. The challenges are equally inspiring. You guys nailed it.
Thanks Mugdha! We hope these will be helpful!! ❤️
I literally just went into a hotel weight room and immediately realized just how FUBAR I am lol.
Wow. I definitely am going all in this winter in E Burg. 2 hours a day old school. Don't think 17 inch arms are coming back or 29 inch thighs but should generate some whole body strength.
No LA weather. Your back drop. Sweet.
I just had that same experience going back into a gym after 6 weeks traveling and mountaineering. Lost some serious muscle in the upper body, but it'll come back for both of us. --A
Great video. I do similar exercises at my weekly training sessions. I just had one yesterday and feel it today 😁. Strength enhancing exercises was not the first thing that I thought was important when I started at the fitness sessions. How wrong was I 😁
Yes Anna! So happy to hear you are doing weight training. It is really essential not just for increasing hiking and climbing ability, but also for preventing injury in the case of slips and falls or awkward movements. It strengthens not just muscles, but ligaments and other connections too, and all are so important to maintaining full health. Love thinking about you hitting the gym as well as the trails! ❤️
First here lol! Ok will watch now haha.
Wow you are on it! 😂 Hope it's helpful!
I find myself grunting just watching you guys! 😂
Haha go get it Phyllis! We're betting you've got a 1-minute pushup in you! ❤️
Good video! I do a mixed circuit training (stationary bike and exercises with dumbell without rest) and a lot of running to keep myself fit for hiking and skiing. Ciao da Roma!!!
That sounds like a great program, Michele! Looking forward to doing some running ourselves in Italy this summer!! ❤️
@@LiveHardxLoveHard I remember 😄
ruclips.net/video/P5CuhhOioBw/видео.html
Just did a one minute push up that was really hard!! Great video.
Fantastic! Congratulations!! Hope you will add that in as a part of your routine at least once or twice a month -- it's a great way to switch up the challenge on those upper body muscles. ❤
So much great advice in this video! Posterior chain and core training aren't popular or glamorous but that's how to build an athlete. 💪 I train very similarly, lots of deadlifts, goblets, lots of unilateral moves (RDLs, lunges, Bulgarian split squats, B-stance squats), pull-ups, push-ups, not focusing on weight but on form and time under tension. And that push-up challenge at the end was brutal! 🤯 You guys are so impressive!
Wow Teddie no wonder you’ve been able to crush so many intensely challenging hikes in such a short time! A lot of people assume doing long hard hikes just requires tons of cardio training, but we’ve found that we definitely see better results when we incorporate a good amount of strength training too. Now you’ve got to try that one minute push up! 😜
@@LiveHardxLoveHard challenge accepted! 😁 I did 1 min, but it took everything I had! 🥵 I'll throw these in at the end of my workouts and work towards spending more time hovering at the bottom of the pushup. 🙂 I 100% agree with you, I'm only able to hike this much thanks to resistance training, so I'm a believer in your method!
@@6MTGirl Teddie way to rock the 1-minute push up! That was Elise who challenged you to do it -- I would have told you to go for two, because you're super strong! --A
@@LiveHardxLoveHard I just love you guys! 😁 1 min was plenty! Tall people problems that I'm sure you can relate to - long levers, lots of weight to push up or pull up and we have to work extra hard. But we're lucky because height comes in so handy when you need the reach! 🙂
@@6MTGirl Haha for sure -- but I still bet you could get to two with a few weeks or training if you wanted to!
This was so helpful! My gf only does yoga/cardio/pilates and eschews upper body weight training because she's scared of "bulking up" and looking like Serena Williams. Elise is the perfect example of how that doesn't happen!
Also, does Adam really work out at the gym shirtless AND with a metal Rolex on??
Yes that belief is SO common among women! But it's a total myth, and as you say E is a good example. That is a yes to the watch -- it's an Explorer II, the same model Edmund Hilary wore up Everest, and I wear it always -- but a no to the shirtless. I just do that for the benefit of the video so you guys can see the form perfectly.
@@LiveHardxLoveHard Working out with a $15K watch on is alpha AF!!
@@LosZetasUno Haha wait til you see that thing dangling off some Alps this summer!
Very informative, this is great info for everyone, love your website
Thanks Larry! So glad you're enjoying the site, and hope the workout advice will be helpful! ❤️
👍🏾👊🏾👊🏾👊🏾👊🏾💪🏾💪🏾💪🏾💪🏾💪🏾🐕🐕🐕
I loveyour RUclips channel seeing those absolutely amazing stunning views top of mountains.........
Haha well there are all different kinds of views, but these exercises should help with access to all of them 😂
Both of you crushed it!! Love you
Nothing like your splat points pops!
You guys are so motivating. I enjoy your videos.
Thanks so much, Steve -- that's the fuel we need to keep us going! Hope the workout is helpful for you!! ❤️
You guys are so fun! Great job on the push ups
Thanks Nigel! Those long timed pushups are really becoming a staple -- so good for core and upper body strength and stability! ❤️
Excellent! For some reason our RUclips wasn’t showing all your videos. It’s all good now. Perfect. Thank you! Will you do a nutrition video too? We think you two are probably experts:-)
Absolutely. The nutrition video is coming soon!
Pretty sound advice guys!
Thank you! We've definitely been grateful for that weight training at various times over the years. Most especially when Adam had to carry Elise up part of North Kaibab trail -- those deadlifts really came in handy!!! ❤️
Thanks, awesome
Glad you liked it, Carol -- hope it's helpful!! ❤️
I’m a weight lifter, climber and hiker..it’s like RUclips knows me 😂
Haha love it! Lifting the right way has been critical to the success of some of our recent adventures, especially the El Cap traverse in the snow which required a ton of leg and core strength. Hope you'll enjoy some of the past adventures -- and lots more coming up this season!! ❤️
Smith machine deadlifts, 1 arm chin ups, front lever, planks - I do a similar set of exercises.
You sure do. Those are all great for hiking and climbing. And one-arm chin-ups are badass!!! Not many people can do that, especially for multiple reps. 💪
@@LiveHardxLoveHard I figure if I'm in a situation where I need to lift myself up with 1 arm, I don't want to be relying on adrenaline. I've recently switched to mostly stretching as my lower back is always in pain.
Just what I needed!
So happy to hear that -- we LOVE being useful!!❤️
Motivated, thank you for the video.
That's all we need to hear to keep us going! Love the idea that you're getting stoked watching it. Now you gotta try the 1 or 2-minute pushup! ❤️
Love your video guys!
Thanks Christian! We hope some of these exercises will be helpful for you! ❤️
I love this video! I'm really surprised your legs aren't more ripped from all that training. Do you find certain parts of your body harder to gain on? I've always struggled with my legs. Your upper body is so amazing. Thank you for sharing!
That's a good question, Don. I've always been pretty slender around the calves and also above the knee area, which makes my legs look almost undertrained when I'm wearing shorts. My upper thighs, where most of my climbing and jumping power comes from, are more muscled, but it would be hard to see unless I worked out in underwear-type shorts -- and no one wants to see that! 😂 You can prob see the difference between upper and lower thighs in the videos where I'm just wearing running tights. But as for increasing leg size, it's ultimately it's really about what you're training for. If you want to add more muscle to legs the best thing to do would prob be heavy squats and deadlifts. I bet some heavy squats with multiple sets in the 6-8 rep range would bulk your legs up a bit. But if you're into training for marathon-length stuff like we do, you really don't want size. You want strength with lightness, so might just have to accept that your legs will be a bit thinner looking. But that's okay, you'll still look great standing on those summits while the heavy legged guys are turning around from exhaustion!
Hey guys, I have fallen off the bus with my fitness and weight. Would you all be able to make an all in one video for newbies such as how to get back in the swing, your personal eating tips, and basic hiking for beginners?
Yes Chloe, those are all great ideas, and we're already outlining a nutrition video! Also, we're planning to do a Q and A video in the next couple months, so def send us those questions for that as well because they're definitely the kind of thing that others would want to know too. And for right now, the most important thing for you is this: get out there for a walk. Not tomorrow, not the next day. Today. Even if it's just for 5 minutes, that's fine. But just start building the habit right now of walking every day, which will then naturally lead to longer walks, hill walks, hikes, etc. But when you're getting back on the fitness bus, the most important thing is starting to build the habit RIGHT NOW! So please do that walk, and then send us a message that you did it. You got this!!! 💪❤️
@@LiveHardxLoveHard took my dog on a 15 minute walk yesterday and went on a 3.5 mile hike today.
@@chloeelise1626 Oh heck yes, Chloe! You are on it!! Now the trick is every day -- doesn't matter if it's raining or snowing or anything else. Just the habit, every day, a little bit further and/or a tiny bit faster. It won't be more than a few weeks before you are fully back on the fitness bus!!❤
Thank you
Our pleasure, Carlos! Hope it will be useful!! ❤️
Heck yeah, Thomas! The hex bar is where it's at. I refused to even do dead lifts due to back concerns until discovering the hex bar, and now it's my favorite exercise! --A
Diet plays a role in your guys over fitness. What kind of food do you routinely eat?
I highly doubt Adam is supplementing with his poptart addiction haha!
Haha that's a good question, and we are already sketching out a nutrition video. But the short version is that we eat primarily plant-based whole foods when we're not out adventuring. Many days, Adam will also add in some salmon, tuna, or even steak for extra protein it he feels he needs it. Elise keeps it mostly plant based. However, when we're doing a sufferfest that definitely changes. We might carb up the day before with french fries, and then eat pop tarts, granola bars, and peanut butter burritos out on the trail. Basically, whatever we can eat comfortably that will convert quickly into glycogen. ❤
@@LiveHardxLoveHard yeah I take Jerky and some high calorie stuff out on the trail itself.
I also eat somewhat similarly to Adam but my failing is too much soda. If I cut that out and start working out I'd slim down I know it.
I eat a fair bit of chicken, steak, and salmon too actually usually with some mushrooms or asparagus in some olive oil pretty commonly.
I can definitely be better though. I look forward to that video when it drops!
@@DarkLightGaming117 That all sounds really good but yeah, you just gotta bite the bullet and cut the soda (except right after a long hard sufferfest when you need to replenish glycogen).
Great video you two! Yes we have been weight training for about 6 months now and found some wonderful tips from watching!
So question - when you guys are not hiking what does your typical day look like as far as exercise goes? Do you go running everyday? And I assume you weight train every other day? Looking forward to your next hiking video 😊
Great questions, Peter! So assuming we do a longer hike or run on the weekend, our week will usually include 3 weight training days and 3-4 walks or runs, depending on our recovery and what we're training for. For example, if we just did a 26 mile sufferfest on Sunday and have another one coming up the following Saturday, we might not run at all during the week. Instead, we would just take a few 3-5 mile walks for active recovery and light cardio maintenance in between the big efforts. On the other hand, if we did just a lighter hike on the weekend then it is likely we would do at least 2 trail runs or hard hilly bike rides during the week to maintain a high level of cardio fitness. And for the weight training, we generally try to hit each body part at least once a week, and divide up the workouts accordingly.
Very nice video. Great…Thanks
Our pleasure, Marc! Hope it is useful!!❤️
Re-watched this last week and it inspired me to incorporate a bonus challenge in the weekly online workouts I give to a few colleagues from my office 😄 gave one of them the task to give us a bonus challenge: burpees it was 🥵
Love it!!! How awesome that you're leading your colleagues in workouts -- that must make for some fun workplace conversation!
Great video guys. Always wondered what gym exercises Adam did to get those ripped arms! Very well done, I always have to remind myself ‘slow and controllled’, because in the rush of daily life, one tends to go for a number and just ‘get it done’. You guys must do other weight exercises I’m sure? And do you believe in weight belts? Thanks for sharing!
You're so, so right about how often people just go for the number of reps, like checking off a list. It's really much better to go slowly and by feel, and there's no better way to learn that than trying a 1 or 2 minute push-up. It will get you ripped! We don't do a ton of weightlifting these days outside of the ones you see here and in our outdoor training video, and no weight belts because we mostly prefer body weight exercises (Adam's arms come mostly from dips and pull-ups, for example).
Omg you guys look amazing! Your thumbnail made me feel overweight 😅
Haha that's ok it made us feel overweight too -- that pic was taken during a summer trail running trip. Now that we're in the middle of winter mountaineering season we're def carrying a bit more fluff to protect us from the cold! 😂
These exercises were awesome tips for us fellow hikers. We don’t look as good as both of you but 🤷
So glad you found them helpful! Ever since Covid started we've been really benefiting from seeing other people's weight training workouts on RUclips, so figured it's only right we pay it forward and share what we know about our own little workout domain. ❤️
Great video!
Thanks Debbie! It was an enjoyable one to make, just bringing the camera to the gym on a regular workout day and having some fun with it. ❤️
Interesting and funny video! Greetings from Rome!😀⛰
Thanks Michele! We're hoping to be over there in the Italian Alps and Dolomites this July!! ❤️
@@LiveHardxLoveHard Remember: Val Gardena and Val Badia! Mandatory!😍
@@micheleferrelli8603 Thank you!
Great work outs 👏
Thanks Luis -- they've definitely helped our climbing performance, and we hope they'll be useful for you too! ❤️
@@LiveHardxLoveHard Yes very helpful thank you so much
You are amazing !! :-)
Thanks Petr!! It's definitely weight training season for us, because we've got some adventures coming up in the spring where we'll need to carry some heavy gear! ❤️
Can you guys show what you normally eat if you have any special diet
Yes! We are planning out a nutrition video, and will definitely do one soon -- that's probably our most requested video, other than climbing Mt. Shasta! ❤️
Adam - what is your % body fat? (you are as lean as it comes at 195). I would also ask Baby Deer, but probably not proper etiquette ;) (in great shape also, obviously). This video has inspired me to do a drive-by of the local gym soon!
That's what we love to hear, Christine!!! If we can inspire a kick-butt workout then the whole enterprise feels worth doing. My body fat might be a bit higher than you'd think. Typically it's between about 5 and 8%, and I'd guess closer to about 8% right now. Part of the reason for that is that we do such long endurance adventures that we need a higher-carb diet and a slightly higher BF percentage for energy storage. If I ever wanted to be really ripped, I would cut carbs and focus on lifting heavier weights with less cardio. But for peak performance in the kind of adventures we do, 8% is probably a good target number for most guys (it would be higher for women because of the different body composition).
do you all do anything specific for ankle mobility and strength? That one leg deadlift definitely counts for strengthening the ankles but wondering if you do anything else. Lot of these Appalachian trails here are fairly rocky and as soon as I pick up speed I worry that I'll snap an ankle!
Yes Thaddee, the one-leg deadlift is good for ankles, and so too are ultra-slow calf raises, where you push up slow and then come down slow. Also, you can do negative calf raises on a stair where you start in the up position and then just come down really slow. That's pretty much all we do for ankles other than lots and lots of hiking!
5:45 : Is it Mount Merapi, Indonesia?
No, but we would love to hike in Indonesia and definitely plan to do it in the next few years! ❤
How do you train for high elevation? What type of cardo do you do for it. Thanks!
That's a great question, Steve, and we've got all the answers. Check out our altitude training video! It's in the How We Train section of the channel.
I am new to your channel, thanks you!
I share your preference for the hex bar. We're thinking of doing some multi-day walks. If you guys have any tips and suggestions for post day stretches and massage techniques for fast recovery they'd be much appreciated.
That’s so exciting to hear about your upcoming plans! What trails are you thinking of doing? And recovery is a good question. The biggest thing for us is active recovery. We always try to take a 3-4 mile walk the day after a long hard hike. E loves massage but we also use the massage gun and that at least helps. Ice baths are also crucial for us in helping to reduce soreness and inflammation!
@@LiveHardxLoveHard Thanks, great suggestions also I had been thinking about getting a massage gun. We're planning on doing the Routeburn and Hollyford tracks here in NZ.
The Bambi works, can't knock it.
Now I was curious what kind of a diet you guys do. Keto?
Haha thank you for your support of my Bambi technique Jay! 😂 we are planning to do a whole breakdown of our diet very soon. We’ve been making some major changes lately and wanted to really see how it affected our performance, but things have been going well and we should be able to make a vid about this soon :) you may be surprised by the diet, definitely lots of carbs and definitely not keto!
@@LiveHardxLoveHard Very cool, I'll keep an eye out for it.
Thanks for sharing. I hike all the time and definitely interested in being more fit.
Hope to see you guys on the trail 😎👍
Daily Goodness Athletes
Thanks John! We gotta keep it LA fit!! ❤️
Where are your shorts from Elise? So cute!
Thank you, it’s a random brand on Amazon! I think I linked them in our gear list - www.livehardxlovehard.com/gear-list 😘
That deadlift look looked a lot like a squat. Can you explain?
Yeah I find this form of deadlift to be a good substitute for squatting. My back doesn’t like the weight near my shoulders. I’m mostly going for a combo of strength and endurance so I don’t go much above 275, but as I get older I will consider going even heavier with fewer reps for the testosterone boost.
💪💪💪
Hope some of these tips are useful!
How long are your rests in between sets?
That's a great question, Danielle. Elise likes to keep the time between sets pretty short, a minute or less, so it's a bit like HIIT training in terms of keeping pulse rate high. Adam is totally different. He likes to take 2-3 minutes between sets, because for him the weight training is more about building strength and he wants to get the most out of each set.
Ripped bro!!
John! I've been thinking about you recently because we've been doing a lot of mountaineering practice lately -- ice axes, crampons, the whole works. It always reminds me of your ice-climbing days! --A
You guys are so much fun. Thanks for posting. And please follow me if interested in our family adventures. 😊
Thanks Corey!
Do you swim?
Yes Piet -- it's a wonderful way to cross train. We don't have much time for it with all our hiking, but we both love it as a workout when we get a chance. How about you? ❤️
@@LiveHardxLoveHard I've got a pool at home and a multigym. Crosstrain also by cycling a bit. But,I'm more an ultrarunner than anything else. My biggeat challenge is not to overtrain, especially as I age (64years). But, keeping in shape since highschool definitely helps. Most people do relatively ok till they strike 60, but then the wheels come off fast. Except for getting slower, my general health and physical abilities exceed those of my sons-all in their thirties-all very lazy.
you guys are hard bodies.
We gotta keep it tight, Lawrence! 💪❤️
Adam, I like the way you work out, but I like the results for Elise! She's a little prettier than you 🙂
Haha that's certainly true, David. Though one could argue that without the workouts I might never have ended up with Elise, so in the end her cuteness could also be included in my results! --A
I am now inspired to workout soon, but I live in MinneSnowta! So, I gotta include 40 lb dumbbell chest presses using a bench. 3 sets of 20 reps
@@LiveHardxLoveHard you seem cool and unique, Adam! Your RUclips segments show a flexibility and happiness that must have attracted Elise as much as lean muscle from working out!