Downhill simalating exercises?

[schmidty3]

I dont stray over to this side of the forum
Im a reformed fat kid that really hasn't done traditional gym work in forever and could use some advice.

Last year I managed to hit the mountain at 185# and absolutely crushed it...for about 3 days.

Then the downhill got to me. Both knees totally ****** up. I managed to hobble around a make a hunt out of it and after a few days it worked itself out somewhat.

Well this year, with a new job, I haven't maintained my fitness as well as I would've liked compared to last year. I did crush a weighted murph memorial day in 48 min...but have been lazy since. Currently at 194# so not too far off whered id like to be.

Anyway. Its time to really lock it in for my Halloween hunt. Going to start running and rucking again. Try to drop 5-10# too.

But what are some good exercises to mix in to help get the knees in better shape for the downhills?

I shutter to think the answer may be Bulgarian split squats.

 

[droptine818]

Look into Poliquin step-downs. Basically you elevate one foot and step downward with the other leg, putting an emphasis on the quad while flexing the ligaments and tendons in the knee.

 

[Caseknife]

Lunges always work. Stadium steps with a pack, up and down.

 

[jonnyviceroy]

I used to have bad knee pain downhill especially with a pack on. I started doing weighted sled pulls backwards (can easily be replicated with a tire drag or something similar) and also walking backward on a treadmill that’s set on an incline. Really gets the quad and the tendons that attach to the kneecap. I’ve been a lot more stable and no pain since on those downhills. Good luck out there man!

 

[Caseknife]

Next time you have to push your car, sit on the bumper and just use your legs, have lots more force, but it totally isolates your quads, instant burn.

 

[mtnbound]

I dont stray over to this side of the forum
Im a reformed fat kid that really hasn't done traditional gym work in forever and could use some advice.

Last year I managed to hit the mountain at 185# and absolutely crushed it...for about 3 days.

Then the downhill got to me. Both knees totally ****** up. I managed to hobble around a make a hunt out of it and after a few days it worked itself out somewhat.

Well this year, with a new job, I haven't maintained my fitness as well as I would've liked compared to last year. I did crush a weighted murph memorial day in 48 min...but have been lazy since. Currently at 194# so not too far off whered id like to be.

Anyway. Its time to really lock it in for my Halloween hunt. Going to start running and rucking again. Try to drop 5-10# too.

But what are some good exercises to mix in to help get the knees in better shape for the downhills?

I shutter to think the answer may be Bulgarian split squats.

Realize there will not be a 100 % crossover, but this is some of what helps me. Reverse sled drags done for time or distance; these are not about weight, it's muscular endurance. Alternating jumping lunges and jump squats. Ease into the jumping exercises and avoid overdoing them. These jumps specifically train the muscles to absorb force, which is essential for deceleration in activities like hiking downhill. Below is an example:
1 set = 20x air squats + 20x in-place forward lunges (10x each leg) + 20x jumping lunges (10x each leg) + 10x squat jumps, rest 1-2 mins then repeat for desired sets.
Poliquin step downs and Sissy squats are also worked into my workouts.