Conditioning for a hunt with a pack

[tttoadman]

To the original point of your hips being sore, it's possible you have the hip belt too low on your hips which will impede movement of your legs and could cause the soreness. Middle of the hip belt should be on the point of your hip.

I will add to this point. I keep a relatively slow and steady pace no matter what I am doing. I have noticed that I will get sore hips as soon as I lengthen out my stride and get more hip rotation. I have remedied this by loosening the belt a little when I hit a trail and bomb back for camp in the dark. Remember it is not a race. A slow and steady pace with minimal body movement will be more comfortable on your feet shoulders and hips. These are just my observations for myself.

 

[Where's Bruce?]

I do 3-5 miles daily with a pack of different weights (depending on the hunt that's coming up) with the actual gear i will be using. This allows me to figure out the best packing configuration for maximum balance and comfort and by the time I am ready to leave for the hunt, I know I have overthought what goes in my pack and nothing is left behind that shouldn't be left behind.

During my daily hikes up and down the local hills (on the sidewalk) I move as fast and with longest strides I can...the opposite of what I do when hunting. I work through the pain before i hit the mountain. That way I don't really have pain on the mountain.

 

[Newt]

I will add to this point. I keep a relatively slow and steady pace no matter what I am doing. I have noticed that I will get sore hips as soon as I lengthen out my stride and get more hip rotation. I have remedied this by loosening the belt a little when I hit a trail and bomb back for camp in the dark. Remember it is not a race. A slow and steady pace with minimal body movement will be more comfortable on your feet shoulders and hips. These are just my observations for myself.

This was helpful this weekend. I never thought about stride length until you posted this. I have been hiking with a guy that is going with me and he is a lot taller than I am. I am guessing he has about 6" more stride length than me and I have been trying to keep up with him on previous hikes.

This weekend I stayed at my own pace and it was MUCH better.

 

[Newt]

I do 3-5 miles daily with a pack of different weights (depending on the hunt that's coming up) with the actual gear i will be using. This allows me to figure out the best packing configuration for maximum balance and comfort and by the time I am ready to leave for the hunt, I know I have overthought what goes in my pack and nothing is left behind that shouldn't be left behind.

During my daily hikes up and down the local hills (on the sidewalk) I move as fast and with longest strides I can...the opposite of what I do when hunting. I work through the pain before i hit the mountain. That way I don't really have pain on the mountain.

I wonder if over extending a stride is actually beneficial? I am not saying its not, just curious. I could completely see it if it was just muscle, because that's how muscle gets built - tearing down and rebuilding. But I am not sure if that's how joints can be strengthened or not. I just know that when my hips hurt, its deep joint pain not muscle. I have been on a pretty good weight lifting regiment, and I know what muscle fatigue is compared to joint pain.

 

[yak]

I should preface by stating, I don't have any sort of medical background. With that said, I train ~2-3 times a week with a weighted pack on a ~4 mile hike with ~1200' elevation change. I started back in April with ~40lbs on flat ground and observed no hip soreness. Once I started on a trail with uphill/downhill sections and uneven terrain, I noticed my hips got sore. I kept at it and gave my body time to heal between hikes. In the last 2 weeks or so, I haven't noticed any hip or leg soreness, so I am now increasing the weight to ~60lbs.

I am not sure if training with a loaded pack has long term effects on my body, but to answer your question, my hip soreness went away with time and letting my body recover between hikes. I am of the belief that the best way to train for a backpack hunt is to practice what I do on a backpack hunt...a significant amount of mountain hiking with a loaded pack.

 

[bridgerbenson]

I should of read some of this before I started training. I watched a couple Cam Haines videos, put a 90 lb rock in my pack and took off. I had nasty hip pain about the first two weeks, but it all felt like muscle pain, not joint. G
ot much easier in the steep canyons after 2 weeks though...looking forward to getting out there now cause Im getting sick of these same old canyons! Good luck this fall fellas!

 

[Ghost]

You are doing exactly what I do to prepare for an elk hunt. Im up to 70lbs in my pack and try to put on 4 plus miles on the weekend and 2 miles on the week days after work. Ive found that is the best way to get ready, I dont really have any issues at all with hiking all day, Ive never weighed my pack while hunting, but Im guessing it weighs somewhere between 25-30lbs. One thing that Im doing this year that I didnt do last year, it getting off the trails when hiking, walking through the woods is much more taxing that hiking on a trail, also stepping over as many blow downs as possible.

 

[LaGriz]

10 days ago, Conversation on adding pack weight during workouts:
Please chime back in when you put the extra weight on and see. I think if I increase about 5 lbs. each week I might could build up that way? Only 6 weeks to go doesn't give me much time. I wish I would not have neglected it for so long now. I guess I just never thought about how much it would affect me. Newt

Well here I am at 30 days out with a major change. Had a previous history of heart rhythm problems (Atrial Fibula ion). Well, a week ago during a morning workout I noticed my heart rate was jacked. Got checked on Friday and the EKG showed that I was in Atrial Flutter. Have an appointment with a "electrical Polarity" specialist on Sept.2sec. They have a procedure called abolition that I might be a candidate for. I leave for New Mexico on the 11th. Looks like I will still be in this condition on my hunt and I'm pretty disappointed about it. Others in the party are expecting me to cover my end. Plans include picking up a friend flying into Austin, TX. and returning him there on the 26th. Have not spoken to anyone yet on this surprise development. Have lots to do and work restraints leading up to the exit date. Have about $1400 tied up in fees/tags and another $300-400 in purchases for this trip. I don’t know what I will be able to do, or how limited I will be. Thinking I might be doing more sitting in a blind or stand over a water hole than usual. I’m already the weak link in or group physically. The others may resent having to wait on me or, worry about me being on my own. Really hate the thought of being in that role.

 

[bridgerbenson]

Dang, sorry to hear that LaGriz. Hope all turns out well.

 

[Ghost]

Im 5'9" 190lbs, I start off with 50llbs, do at least 10 hikes ranging from 2-5 miles before I go up, then its 10lbs for at least 6 hikes, and up another 10lbs, Ill top out at 80lbs. Just some words on that kind of weight, I hike with trekking poles and I am extremely careful when coming down hill.

 

[Newt]

Im 5'9" 190lbs, I start off with 50llbs, do at least 10 hikes ranging from 2-5 miles before I go up, then its 10lbs for at least 6 hikes, and up another 10lbs, Ill top out at 80lbs. Just some words on that kind of weight, I hike with trekking poles and I am extremely careful when coming down hill.

True. I have found coming downhill is harder than what people think of. I have some poles I'll be taking along. Ive gotten used to them, but will just carry them for heavy packing.

Things have been MUCH better since I quite trying to keep up on a long stride. I still can feel a good workout in my muscles, but the joint pain is gone. I would definitely have to recommend people keep an eye on that. I am not a DR, but joint pain cant be good, and you can tell a difference I think.

I'm still going to get pictures of my packs for you all to comment on. Maybe you all will see something that might could help the comfort level. probably not though, only so much shine you can put on a turd.

 

[LaGriz]

Update on my condition,
Have gotten some remarkable cooperation from the doctors involved with my case. They have me slotted for a "cardioversion" on Tuesday the 25th. Will be sedated and then they will shock me in an effort to put my heart back on track. I may have to endure blood thinners while on my hunt, but if this procedure is successful I will be back in sinus rhythm 20 days out from my opening day. Can't tell you how good this news is to me, as it could save my hunt! I still don't know what kind of effort I will be able to put out. Should be much better off being out of the "Atrial Flutter" condition that gives me a resting heart rate of 90-95 beats a minute. The least little effort and the rate climbs to 130+. Sure could use some good news after this bummer of a situation occurred. Hunting partners are suportive but still conserned as I would be if it was one of them with the problem. My lady is just short of panic struck. She is of course worried about the remote location in the NF and the distance to any trama center. I will update this situation next week. Cheers!

 

[Bighub1]

What blood thinner are you taking?

 

[njdoxie]

I would be careful when adding weight to the pack, especially when in the context of a frequent workout program. The military has done a lot of studies on rucking, as it's a popular military form of conditioning. In short, your body can handle ~25-30 pound loads with high frequency, but once you start to go above that the wear and tear on your body takes serious hold, not only limiting itself to your joints but creating issues of systemic fatigue. However, that's not to say a weekly, or every other weekly "meat day" is not useful, especially for becoming familiar with your abilities.

A really good program would likely involve some compound movements like back squats, front squats, lunges, and also some hiking with a 25-30 pound pack in some elevation for conditioning purposes. After you no longer feel sore, or not terribly sore then you load in your "meat days" which is where you might put 100-150 pounds in your pack and start climbing, but be careful here as injuring yourself will undo all you have accomplished.

Kudos to you for taking it upon yourself to improve physically, it will make such a difference in every area of your hunt. It looks like you're doing good as well, just remember, for conditioning to become truly effective it has to be a lifestyle.

I was always wondering about weight and frequency and injuries....i used to do 85 lbs once a week but had a couple herniated disc in my neck replaced...don't know if my injury was related to the pack work or not, but I've cut back total weight, I'm still ramping up, but don't think I'll go above 60lbs.....don't want to hurt my neck again, that was a major setback.....for 3 months after surgery, I thought I'd never feel good again.

 

[TimeOnTarget]

I just got my new EXO last week. Ive been putting it through its paces everyday for 4 miles with 105lb load. I've got a little pain where it rides on my hips but I think I've got it adjusted about right, keeping the weight off my shoulders.

 

[MT_Wyatt]

I just got my new EXO last week. Ive been putting it through its paces everyday for 4 miles with 105lb load. I've got a little pain where it rides on my hips but I think I've got it adjusted about right, keeping the weight off my shoulders.

Hard not to feel it a little at that weight