This 7-week, 6 day/week program has workouts for backpackers that are specifically designed to prepare a recreational backpacker for a 7-14 day wilderness backpacking trip. It’s assumed the backpacker will travel 7-12 miles/day, and carry a 50-pound pack during his or her trip in the backcountry.
Week 7 in the plan is an unload/taper week. For the best results, complete this plan the 7 weeks directly before your backpacking trip.
This is Version 2 of the Backpacking Preseason Training Plan, Updated March 2019.
This training program has a strong mountain aerobic endurance emphasis – uphill hiking under load, rucking (hiking/walking with loaded pack), and running – which reflects the major fitness demands of an extended wilderness backpacking trip. This plan’s workouts for backpackers also trains eccentric leg strength and strength endurance, calf strength and strength endurance, core strength and strength endurance, and upper body strength endurance.
Mountain Endurance
The mountain endurance training in this plan is built around 3 exercise modes:
(1) Step Ups train uphill hiking under load. Step ups are a basic, butt-kicking single mode exercise used to build sport-specific climbing leg strength and cardio in a controlled, gym environment. During this program, expect to do thousands of step ups with a 40# pack. This is the primary exercise I’ll use to get your legs and lungs ready for hiking uphill. You can use any box, or bench, 15-18” high, for step ups.
(2) Rucking (hiking/walking with a pack) trains for the miles of flat and/or rolling trail. “Rucking” is a military term which is simply fast walking with a pack. In this program you’ll ruck wearing a 50# pack – the same load you’ll expect to carry into the mountains. When possible, ruck on a trail over hilly terrain, but without significant elevation gain/loss.
(3) Running trains overall leg-based, mountain-endurance. When possible, run hilly terrain, but without significant elevation gain/loss.
Mountain Endurance training makes up the bulk of the training in this plan. You’ll do step ups, run or ruck, multiple days per week while completing this plan.
Strength Training
The Backpacking Preseason Training Plan includes focused strength training for eccentric leg strength, calf strength and strength endurance, core strength and strength endurance, and upper body strength
Eccentric Leg Strength is trained using MTI’s proven Leg Blaster progression. Leg Blasters are an intense, body weight only, lower body complex of exercises which builds incredible leg strength, and lactate tolerance. Also, we’ve found it key to building eccentric leg strength. During your trip, you’ll be gaining elevation hiking uphill, but you’ll also be hiking downhill. Hiking downhill forces your legs to work eccentrically and can lead to crippling soreness in the next day. Leg Blasters will help you prepare for this.
Calf Strength & Strength Endurance – Often calves are the first to fail on steep hiking efforts. This training plan deploys calf raise intervals to build calf strength and strength endurance.
Core Strength – Mid-section strength plays a hidden, but key roll in backpacking fitness and durability. This training plan deploys a MTI’s proven “Chassis Integrity” core strength training methodology, two days per week.
Upper Body Strength – Trained via a simple, effective circuit using a dumbbell exercise called Scotty Bobs.
Weekly Schedule
- Monday – Step Ups, Calve Raise Intervals
- Tuesday – 2-a-Day: AM – Leg Strength, Upper Body Strength, Core ; PM – Running
- Wednesday – Rucking
- Thursday – Step Ups, Calve Raise Intervals
- Friday – 2-a-Day: AM – Leg Strength, Upper Body Strength, Core ; PM – Running
- Saturday – Rucking
Common Questions
How long should the training sessions take?
Training Sessions run 45 – 180 minutes long, depending upon the day. Tuesday’s and Thursdays are 2-a-Days, with gym-based training in the AM, and running in the PM. Wednesdays and Saturdays are rucking endurance work. Each training session has a listed estimated completion time objective.
What if I can’t keep up the Monday through Saturday Training Schedule?
If for any reason you cannot keep training schedule, do not skip a training session. Rather, complete all the training sessions in order. Whatever the schedule, always take one day per week, as total rest.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
What does “40/60#” mean? How about “3/5x”?
“40/60# = women use 40#, men use 60#. 3/5x = women do 3x reps, men do 5 reps.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming with the included workouts for backpackers.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More questions? Email coach@mtntactical.com
This is a limited equipment training plan. Below is the equipment required for the workouts for backpackers:
- Pair of Dumbbells - 25# men, 15# women.
- Sandbag - 60# Men, 40# women. You can purchase a sandbag by clicking here, or build your own out of an old duffle bag.
- 15-18” Box, bench, stool or whatever for step ups. We build our own step up benches.
- Backpack for step ups and rucking, and 50# of load. Any filler can be used for weight. For step ups you'll use a 40# of load. For rucking you'll use 50# of load.
- Foam Roller
Below is the entire 1st Week of Training from the plan:
************
MONDAY
SESSION 1
Obj: Uphill Endurance - 45 min
Warm Up:
3 Rounds
20x Step Ups
Training:
(1) 1 Round
400x Step Ups @ 40#, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
(2) 3 Rounds
20 second rapid calf raise
10 second hold in up position
20 second rapid calf raise
10 second hold in up position
30 second rest between rounds
See Example HERE
(3) Foam Roll Legs, Low Back
************
TUESDAY
SESSION 2
Obj: 2-A-Day, Leg Strength, Upper Body Strength, Core, Running
AM SESSION: (45 min)
Warm Up:
3 Rounds
10x Squats
Training:
(1) 8 Rounds
Rest 30 Seconds
(2) 4 Rounds
3x Scotty Bobs @ 15/25#
5x Sandbag Getups @ 40/60#
10x Seated Russian Twists @ 15/25# dumbbell
5x Backwards Sandbag Drag @ 40/60#
PM SESSION: (30 min)
(1) Run 3 Miles, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
************
WEDNESDAY
SESSION 3
Obj: Rucking Endurance - 75 min
Training:
(1) Ruck 5 Miles @ 50#, Moderate Pace
“Moderate” = Comfortable but not easy
************
THURSDAY
SESSION 4
Obj: Uphill Endurance - 45 min
Warm Up:
3 Rounds
20x Step Ups
Training:
(1) 1 Round
400x Step Ups @ 40#, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
(2) 3 Rounds
20 second rapid calf raise
10 second hold in up position
20 second rapid calf raise
10 second hold in up position
30 second rest between rounds
See Example HERE
(3) Foam Roll Legs, Low Back
************
FRIDAY
SESSION 5
Obj: 2-A-Day, Leg Strength, Low Back, Running
AM SESSION: (45 min)
Warm Up:
3 Rounds
10x Squats
Training:
(1) 8 Rounds
Rest 30 Seconds
(2) 4 Rounds
15/15 Standing Founder
3x Scotty Bobs @ 15/25#
15/15 Kneeling Founder
5x Sandbag Getups @ 40/60#
PM SESSION: (30 min)
(1) Run 3 Miles, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
************
SATURDAY
SESSION 6
Obj: Rucking Endurance - 105 min
Training:
(1) Ruck 7 Miles @ 50#, Moderate Pace
“Moderate” = Comfortable but not easy
"Hope this finds you healthy and enjoying a meaningful weekend.
Wanted to drop a quick note to express my gratitude for Mountain tactical helping me make the most out of a month spent in Hawaii. A Minnesota boy who is consistently suffering from lack of mountains, knew I wanted to make the most of my time on them in Hawaii. After hitting the Backpacking Preseason plan for 5 weeks leading up to the trip, can say for certain it allowed me to not only finish every hike I wanted to out here, but more importantly enjoy each of them all the way up to my last day.
Rob - I did the Pemigewasset Loop a week ago. 3 days and 2 nights. I used the Backpack Preseason V2 Program right before I left as prescribed. My conditioning was exceptional. Thanks. Brian
I may have wanted to gouge my eyes out by the end of those 5 weeks whenever I read “leg blaster”, but glad I powered through. Definitely made all the difference.
Appreciate all the work y’all put into Mountain Tactical so that average Joe’s like me can get out and enjoy some big rocks every now and then.
Be well and thanks again."
- Is the programming working?
Yes. Selected the Backpacking Preseason Training Plan to prep for a trip to Mt. Katahdin in Maine. I had enough time to get through a little less than half of the program but felt it was suited best to prepare me for my objective.
I had knee surgery a few months ago and joint is still in pretty bad shape through a combination of age and wear on a prior condition. Against most odds I've survived the last decade plus in the infantry, multiple deployments, ranger school, marathon and other road/obstacle races without issue. Recovery this time has been tough, accounting for over 6 months of atrophy from no impact and varying mobility prior to the surgery, and more afterward.
This program gave me the lower body strength and endurance to complete the trip and prevent injury during a very strenuous 9+ hr hike on Mt Katahdin(Hunt trail to Baxter Peak, Knife Edge to Pamola, Descent down Helon Taylor). I seriously doubt I could have completed it successfully without this training.
(It is worth noting that I modified the programming as needed by: scaling back distance on runs and rucks, cutting several of the rucks, cutting or subbing for some jumps in the leg blasters-all based on doctor guidelines and self-pacing for load and impact, and weaved in varying additional rest while trying to keep the session sequence intact as per the general instructions.)
My hope was that I could prevent procedures my surgeon deemed potentially necessary in the future(allografts, partial/full knee replacement), and the associated permanent limitations. Those prospects had my outlook pretty bleak but a little faith in my body and this programming helped me achieve this minor milestone. While I still have a long way to go in overall recovery, I now have confidence that I can return to the level needed to attain my professional and personal goals. Still a lot of hard work and dedication needed on the road ahead but many thanks to the MTI team for giving me the tools to be successful.
- Is the training session flow confusing?
No, I think it's pretty straightforward. Some of the sessions like runs or rucks don't have prescribed warm/up or recovery/cooldown elements but I think that most users can assess and execute without additional guidance.
- Are you accessing the programming okay?
Yes, app and website are generally simple and easy to navigate.
- Are you finding the exercise videos for unfamiliar exercises?
Yes, no issues so far."
"Love your training plans. I used to the PreSeason backpacker and Big Mtn V2 for training for this years hiking season in the PNW (I live in Vancouver, BC). I was in great shape for hiking in our area - day hikes and multi-night trips. I also cruised through a 7 day hiking trip in the Canadian Rockies. At 43, and with sedentary work, I was in the best shape I have ever been for carrying heavy weights in my pack overs trails with elevation gain and long distances. Many thanks to you and your team."
"Excellent work putting together the backpacking pre-season plan. I was more than well prepared for my trek of the Inca Trail and as a result was able to thoroughly and safely enjoy the entire experience. During the challenging portions of the trek, I never once questioned my capability because there were certain workouts in your plan that pushed my limits physically and mentally and I got through them. It was such a great feeling to have that confidence. I can't thank you enough."
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Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
2) Fitness Solutions Built from the Ground Up
MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
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→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.
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MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.
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Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
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Our work is not limited to US Athletes.
We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.
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MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
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Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.
We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.
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Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.
How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.
You have a lot of competitors. Why should I choose MTI?
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You can log in through our →Website or Mobile App →IOS and Android.
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No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.
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You can do it yourself. Instructions HERE.
If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.
If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you'll have access to all new plans, new courses and plan updates.
What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I have more questions?
Email rob@mtntactical.com