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.

 

[thinhorn_AK]

I've seen great results from doing slant board squats, lots of them. I keep a slantboar at work and another at home and do sets throughout the day.

 

[Justin (Raz) Rasmussen]

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!

this for sure

 

[Donk]

Rob Shaul at Mountain Tactical Institute has some good eccentric leg exercises/circuits. Or google eccentric leg exercises. I do a lot of jump squats. I hate jumping lunges.

 

[3325]

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

Wall sit (invisible chair) and sissy squats. You can find descriptions on the internet.

Do a wall sit for time before a set of sissy squats for reps. Alternate back and forth.

You’ll find out the sissy squats are anything but sissy. And the wall sit (an isometric hold) before makes them even more intense.

 

[kodyshriver]

Reverse Nordic Curls. They build eccentric quad strength (similar to running / hiking downhill) while also stabilizing the knee (hitting the often neglected VMO).

 

[Poltax]

If you have a tread mill then set the angle at the steepest height, or block up the front of the treadmill if yours is not adjustable. Then walk backwards on the treadmill. Keep the speed down so you do not go tumbling. Its a bit odd feeling at first. Doing the backward treadmill and with lunges and other exercises listed above will work.

 

[Yoder]

Knees over toes guy on YouTube. He pretty much has everything free on YouTube, or you can try his program.

 

[TaperPin]

I’ve always felt going down was harder on my joints than going up, and we’re not all own. 3x as many injuries were reported going down compared to going up in the study from the Alps.

When your quads aren’t in shape it can allow your knee cap to drop, bruising the bone to bone contact point. I went in to an ortho guy when it happened to me and the same thing happened to him packing out an elk so he knew exactly what I was talking about. Seated leg raises should be on your list at the weight room. Alternatively, step up on a box or chair and let yourself down slowly. Rather than a stair climber that only goes up consider going to a stadium or stairwell in a building and going up and down. Also, in the field if you have a steep decent, or one with big rocks you’re always stepping off take some extra breaks and let your quads recover.

If you use trekking poles, they can help take some weight off, but work twice as well if your arms and shoulders are toughened up. A one arm rope pull down at the gym is hard to beat. In the field, really putting weight on the poles has to be a conscious choice.

 

[Dave0317]

Rob Shaul at Mountain Tactical Institute has some good eccentric leg exercises/circuits. Or google eccentric leg exercises. I do a lot of jump squats. I hate jumping lunges.

Yep, his Leg Blasters worked well for me.

They seem to be popular in the skiing world.

I think it has potential to be a risky exercise compared to some, but for those with healthy hamstrings, ankles, knees, etc, it has to be a good soreness-proofing routine.

My last trip I prepped for included lots of these, and I didn’t have a single day of any real soreness in the mountains.