How to get fit🏋️‍♂️ for hiking/backpacking the Grand Canyon

[@charliejbs2636]

Found this on reddit! Great video. Thanks for thr advice. Will incorporate into my routine.

[@KurtPapke]

Thanks Charlie!

[@steveclark8731]

Good information, especially in light of a recent rescue due to rhabdo. Seems that downhill / eccentric training may not always get the attention it should.

[@KurtPapke]

Couldn’t agree with you more!

[@WizardOfCheese]

6:05 this is what injured me and put me out of exercise for 6 weeks. doing too much with too little rest. instead of fooling yourself into thinking you can achieve enough in 2 months give it 4 months, you'll be stronger and less chance of injury. no rush.

[@KurtPapke]

Words of wisdom…

[@StevenTorrey]

Very helpful.

[@KurtPapke]

Thanks for the feedback Steven.

[@sirravi]

Thanks for sharing 🙏

[@KurtPapke]

You bet Ravi!

[@immnotaboutthatlife2086]

Not sure if I will ever be able to do R2R but this training video is helpful for all hikes. Great video!

[@KurtPapke]

@@immnotaboutthatlife2086 thanks for your constructive feedback!

[@immnotaboutthatlife2086]

@@KurtPapke Thank you for sharing your valuable insights! ❤️

[@stigcc]

Bulgarian splits are great

[@moosefactory133]

I am 61 years old and hiked down to Phantom Ranch and back again to the north rim and took me 4 days to fully recover. I did a lot of cardio (indoor cycling) to train for it but for next year I will use this video as a guide for more effective training. Thanks

[@KurtPapke]

It doesn't have to make you sore for 4 days! Focus on the step-downs and you'll hurt a lot less. All the exercises are good, but cycling doesn't hit the quads with eccentric contractions, so that's what you need. Best wishes and thanks for leaving the comment!

[@dennisfeldhausen3258]

Great video!

[@KurtPapke]

thanks Dennis - it has withstood the test of time!

[@lisan4674]

Do carry a weighted pack for training hikes. I've backpacked over 1000 solo miles in the Canyon. Though I had run several Pikes Peak Marathons my conditioning was inadequate for Grand Canyon. Extra leg work at the gym did not do the trick either. I figured out to do two training hikes per week starting ten weeks out. One short and one long. I'd aim for chunky trails with a lot of vertical. I'd start with just 15 lbs in my pack and gradually increase to 50+ lbs. I'd also increase the time of the long hike to reach six to eight hours. At the Canyon I'd buzz by people on the trail and they'd wonder how as I'm barely 5' 1" and 100 lbs. Those training hikes are my secret. The loaded hikes work your muscles exactly how they need to be worked out. If trails are not available find stairs or bleachers to train on. An additional benefit of training hikes is that you check out your gear before the trip. You don't want to learn at the Canyon that you wore the wrong boots or the hip belt chafes or that your underwear bunches in the wrong way. All that happened to me. Training hikes also help you figure out your nutrition and hydration needs. As Kurt said it's good to use hiking poles and to start using them early. Helpful hint, get adjustable poles. Longer on the downhill and shorter on the uphill. Make sure they are securely tightened so they don't unexpectedly collapse on you. Though this is on training I'm going to segue a bit. Before you go please double check for water (make sure a seasonal source is flowing) and weather (if it's warmer or cooler than expected adjust gear and/or plans). And if doing non-corridor get at least two detailed trail descriptions -- don't count on GPS or cell phone to work. That said, one size doesn't fit all for training. And Kurt, you are in fantastic shape and an inspiration! Please respect the Canyon (no littering, no trail cutting etc) and happy, safe hiking to all!

[@KurtPapke]

Thank you for your thoughtful and timely comment. I know "rucking" with a weighted pack has become very popular. I'll try it out in the next few months as I get in shape for a weeklong backpack in Colorado's San Juan's. Also, I have been doing more weighted step-ups in the gym lately, and they are quite good at getting my heart rate up.

[@lisan4674]

I know you'll be in super shape. Have a fantastic trip!

[@jimgreen9059]

Last caution. If your muscles are prepared, but your feet aren't, you're still in trouble. That's why I took along a foot repair kit (band-aids, gauze/scissors, several changes of wool socks. When your foot starts to feel a bit warm, assume it's a blister forming, and doctor it right now!! If you train well enough beforehand, your feet will be tough before you ever leave. Nevertheless, still take the kit along. Oh, something I just remembered. A staff member at Phantom Ranch shared this at breakfast. Bring an extra 2 or 3 T-shirts and some ziploc bags. When it starts getting hot, hopefully a few hours after you started, because you started well before dawn, pull out the first shirt from your bag, and exchange your sweaty one for this. Honestly, it's like A/C. Also, to avoid the tops of your ears getting burned, tuck a bandana under your cap to look like a Bedouin. You got the T-shirts and the bandanas wet before starting up at the rim, and again in the fountain at Phantom Ranch before leaving. Lastly, stop at every water stop and fill your canteen. I also brought some powdered gatorade-type stuff to replace the electrolytes you sweat out. After drinking a gallon or more of straight water starts to taste pretty sickening, but this stuff tasting like Kool-Aid makes you want to drink as much as you should. A gallon milk jug will work before sunup, but drinking water becomes like bath water shortly after that. Lastly, drink before starting out until you have to turn around and go visit Johnny. Then you know you're well hydrated right at the start. I think that covers all the bases. Prepare well so you have the most wonderful experience in nature you've ever had. It's well worth it.

[@austinado16]

Been hiking in the canyon since 2007. May I offer a few suggestions? Regarding shirts. We've always worn the white, long sleeve "dry-fit/dry-pell" style shirts. They are extremely light, keep the sun completely off, wick moisture, breathe well, and don't become a heavy, wet "T-shirt" when you sweat. IMO, they're the only way to go. Plus, you only need one. The last thing I want to do is carry extra anything, in the canyon. We also bring large sun hats because "baseball" style caps off zero coverage and are completely worthless. Regarding feet health. Back in 2007, we started our hiking experience out in top of the line Asolo hiking boots, with "Super Feet" inserts, and top rated silk socks, with wool socks over those. And we learned how to lace the boots correctly, for downhill hiking. As a life-long long distance runner, it seemed ridiculous to plod along in these things, but we were new to hiking/backpacking, so we went with it. In 2012 I turned my sights toward minimalist footwear, and the boots haven't seen the light of day since. Our running and hiking/backpacking shoe of choice? Vibram FiveFinger "Spyridon" model. No more blisters, or hot spots, and the leg fatigue is so much less, that it's simply amazing. Oh, and no more rolled ankles! So not only have we taken about 10lbs off our feet, we no longer carry any sort of foot medical kit. If you're not into the FiveFingers, the New Balance Minimus, or Merrill Trail Gloves, or the Vivobarefoot are all an outstanding choice, and they won't destroy your feet with blisters. Regarding hydration. Our choice is Cytomax cool citrus flavor, mixed with MRM "Reload" BCAA+G branch chain amino acid recovery drink powder. We also carry GU shots that have sodium, amino acid, and a little caffeine. We've actually saved quite a few people in the Grand Canyon, by giving them either our Cytomax drink, right out of our hydration backpacks, or giving them the powder, or both. We find people staggering along the trail, or at the rest stops, with that thousand-yard stare, and a greenish-white tinge. We've seen it a million times before....out of electrolytes, out of sugar, and out of sodium. Takes them about 10min for the lights to come back on again, as soon as they start drinking our mix. Drink and eat often and when you or someone in your party doesn't feel like eating or drinking, that is the first sign of trouble. PAY ATTENTION TO IT. Get into the shade, get the feet elevated, wet the hair and shirt, and start getting electrolytes down, along with some small amounts of carb/sugar type food. And no dried fruit. It pulls moisture out of the body in order to be digested. Regarding food/calories. We prefer nutritionally dense foods, and we avoid peanuts and other foods that cause constipation, or which just sit down in the gut or bowls. Nothing makes the grand canyon trek worse, then either having to crap every few miles because you're eating different than your regular way of eating, or feeling all bloated because you can't. I've mentioned this on Kurt's vids before, but we don't use hiking poles, and don't "believe" in them. I certainly understand the logic behind how they bring your arms into the stride, help with balance, etc. My complaint/argument/beef/whatever, is that, that is not how the human body/human form, is designed to walk, and using them, especially training with them, causes the body to rely on a crutch, rather than allowing the body to do what it's supposed to be doing.......using visual cues and head position to determine straight-and-level, and generate a solid, stable core, allowing the body to walk upright, and well balanced. My other complaint, is as a non-pole user, when we come upon pole users, they are always in the way and blocking the trail. They're moving slow because they're trying to articulate themselves and their poles all over the place, the poles are played out to both sides of the trail, and it's like trying to maneuver around a large crab. It's both humorous....and frustrating to us. So that's just my 2 cents re: poles. Regarding water on the trail: We do our Grand Canyon trips at the very end of July, or first or 2nd weeks of Aug. We soak hair, shirts, and bandannas at every water station and creek crossing. I don't think we'd make it, if we didn't!

[@austinado16]

@@cacatr4495 The end of July and first couple weeks of August offer some fantastic weather, because that is monsoon season at the Grand Canyon. Temps are around 80-85*F on the South Rim, at 7,000' and in the 55-60*F range overnight. On the North Rim, at 8,000', about 10*F less, day and night. At the bottom of the canyon, along the North Kaibab (Cottonwood Campground) and Phantom Ranch and Bright Angel Campground, around 80*F overnight and 100-105*F during the day. So overall, considering it's the Grand Canyon, very reasonable/survivable. You don't always get lucky though, and sometimes the very bottom, along the Colorado is 115+ and literally just unbearable. I think initially the late July/early August schedule just allowed us the summer months to get more training in, and fit around our daughter's school schedule and then her cross-country running schedule. After going enough times, we discovered the consistent weather pattern at that time of year, and found that we really liked it. We're currently training for our 5th in row, run across (just one direction, not both directions) and will once again be there during the 2nd week of Aug. But that's just how we've done it. I wouldn't hesitate to go other times of the year. I'd actually like to run across in the early spring, just after the North Rim opens, or late fall, just before it closes, in order to do the crossing in even milder temps.

[@austinado16]

@@cacatr4495 Wow! It would blow my mind to see the canyon like that in person...having only seen it sunny and hot.

[@austinado16]

@@cacatr4495 That's amazing. It's a stunning place, and can turn on you, on a dime.

[@austinado16]

@@cacatr4495 That is just amazing! Congrats on surviving that one!! Beast mode....on!

[@rardean]

Great video. Thanks 🙏

[@KurtPapke]

I appreciate the feedback!

[@anniejames6773]

Finally someone who talks common sense. Thank you

[@KurtPapke]

Thanks Annie! I only recommend the exercises that work for me.

[@tommcqueary7831]

What you say here is dead on. I prepped for my August, 2022 Mt Elbert hike by doing mostly cardio: inclined treadmill and stair master. I made it to the top OK but the trip down was tortuous. I'm now putting more emphasis on strength training, especially eccentric quad training, as you show here in this video. I believe my next attempt at Mt Elbert this August, 2023, will be easier. Even though I'm 75 years old now, I feel much stronger already.

[@KurtPapke]

I am humbled by your accomplishments.

[@jatraveler1277]

Thanks at 72 will do Canyon in 30 days. Have been hiking in Sedona and doing squats and lunges with yoga. Nees to add step dows. Wish I had seen this video last month... Never too late!

[@KurtPapke]

Doing step downs in the next few weeks will help a lot! Have a great hike!

[@jatraveler1277]

@@KurtPapke Thanks.. hoping for good weather and no blizzards like last February.

[@dmk5n1]

Kurt, thanks for posting. I am 50 yr dad training for Philmont. Stumbled upon this channel looking for recipes (also a great video). putting some timestamps, notes for my reference. 2:08 Practice hiking and backpacking 2:58 Sprints: All out. Minimum of 8 sets x 20 seconds. Rest bw the sprints 3:08 Step downs. Just barely touch the ground. 100 each leg is really good. Consider adding weight. Sets of ten or 20 3:40 Lunges. Forward and/or backward, 100 reps, add Dumbbells 4:13 Belgian split squats 4:41 Kettle Bell Swings, 53 lbs, kurt uses. Glutes, hips and hams worked 5:13 KB Snatch, 44 lbs. 5:27 Barbell squats 5:48 Training Priorities, Good table and summary 6:45 Table filled out.

[@KurtPapke]

Good luck with Philmont, and thanks for the timestamps!

[@ExploringCalifornia]

I will try this training for my first backpacking trip. Thanks for the tips.

[@leticiapenaloza]

Thank you HG, I have found your videos very informational without the hype, and advertisements. Mind you I like some of those as well. Thank you again and I'll see some of the viewers on the trails. Leticia PN

[@KurtPapke]

Thanks for your comment Laticia.

[@eric55406]

Thanks for the video Kurt. I'm 41 and thinking about a Grand Canyon trip in the near future so good to know some ways to get ready! 😀

[@KurtPapke]

FWIW, I am now 69 years old and with proper exercise, still doing weeklong hikes in the canyon.

[@paulperetti7889]

I'm 69 just finished my 18th grand Canyon hike with my grandsons

[@KurtPapke]

Wow, what an accomplishment Paul!

[@dirkanderson1606]

Thanks Dude, I'm 63 resuming where I left off 40 years ago. I agree do training hikes. I've been on a bike everyday for 15 years, it's not the same as putting on a back pack, treking poles and HIking and scrambling around. Still optional but may get a wild hair and do trans catalina trail in about 2 weeks, Some consider it harder than Mt. Whitney hike, I tend to agree I have done Whitney several times.

[@tennesseetechnutrition1739]

Great video. Well planned and executed.

[@KurtPapke]

Thank you for taking the time to make such kind comments! Glad you found the video useful.

[@rosemarymaher6726]

Very good.Just what I have been looking for

[@austinado16]

63 is the new 20!! Rock on! Great video, as always. I'm 53, and my 17yr old daughter and I are currently training to run north rim to south rim, mid-August 2017. This will be our 3rd run across the canyon, as we celebrate our birthdays, (one day apart) and I celebrate 3 years out of chemo for testicular cancer. Can't speak highly enough of drinking Cytomax (cool citrus flavor) as the electrolyte drink of choice, and adding MRM branch chain amino acid recovery drink powder to the mix. Makes a HUGE difference. We also do a few evenly spaced GU packets that contain caffeine, sodium, and amino acid. Be sure and supplement sodium while in the canyon. If you want to crash-and-burn hard, DON'T supplement sodium!! It's a big deal. Keep up the great training, and the great videos, and thumbs up for continuing to promote minimalist footwear!! We'll be running the 24mi in our Vibram FiveFingers again.

[@KurtPapke]

I commend your bravery and dedication to goals. Yep, electrolytes are a big deal, but I get most of mine from real food!

[@deburn81]

What real foods do you like for on-trail?

[@leticiapenaloza]

I'm 62 and hiking the GC has been in my bucket list for a minute, I'm on my way!

[@austinado16]

@@leticiapenaloza Good for you! We just got back from another R2R run on our birthdays. It was my 59th, and she turned 23 the next day. We did 5 in a row, and this was my 9th in 8yrs, and her 6th. I've also run Rim2River 4 times in 2 years, and she joined me on one, last Oct. We continue to refine how we fuel and train. Good luck to you!

[@thrutrials1151]

Excellent exercises...using these to prep for my AT thru-hike. Thanks Kurt!

[@KurtPapke]

If you are doing the AT, you might want to add a little more cardio, say some Stairmaster work.

[@marki7275]

Nice video. I did the Rim 2 Rim a week ago with my son. The weather was good and I love the uphills.

[@KurtPapke]

Good timing - just before they close the North Rim!

[@nealammerman6768]

Last September I hiked Bright Angel to Indian Gardens and up, then S. Kaibab to Cedar Ridge and up. I learned that next time I’ll use hiking poles. My knees were not too sore, since I run and bike and in general good shape ( I’m 72). What I felt the most was the elevation . I’m from VA at elevation of 800 ft, so it was a big change. I did ok .. not very sore at all.. just mainly felt the elevation.

[@KurtPapke]

That's a great story Neal, thanks for sharing! What most people say is that hiking does use a different set of muscles - even if you run and bike a lot, you still get fatigued from hiking. The elevation change in the Grand Canyon amplifies that, as you found out. I turn 68 in a couple of months, hope I am still hiking the canyon at 72!!

[@BrentODell]

My wife and I are going to the Grand Canyon and Zion next year, I definitely need to start doing these to get ready! Thanks for the video

[@KurtPapke]

I was just there again a week ago (see my video on beach camping in the Grand Canyon), and I still had sore quads. Maybe it's just old age ;-)

[@SinMore]

thank you, This will help my hike this summer.

[@FUNKSTER67]

Kurt you are in top shape mate well done !!

[@KurtPapke]

Thanks. Just finished 8 days canoeing and portaging thru the Boundary Waters. Just glad I can still do this stuff!!

[@stevethomas760]

@@KurtPapke Yeah, at 71 blessed to be able to enjoy one of the worlds's wonders the Grand Canyon. Doing a river trip in May and wanting to prep for the hikes. Certainly not as intense as yours but I want to enjoy them. No regrets, nothing left on the table

[@hotspringscyclist2231]

Really well done video. THANKYOU. I backpack and bikepack and work in the service industry. My hips have been killing me! I enjoyed the scenic backgrounds as you showed off your exercises! Great job.

[@KurtPapke]

Hey thanks! I need to update this video, as my workout routine has evolved. Doing more jump rope for cardio now since the quarantine. Great way to get in some HiiT!!

[@christophertran8896]

Thanks Kurt for the tips! I will be there in early October. Am really looking forward to the challenge. My coworkers think am nuts while doing some of the recommended the exercises during my breaks.

[@KurtPapke]

Good for you Christopher for fitting exercise into your workday, not easy to do!

[@reazhak]

Great information and beautiful views! Hope to someday hike the Canyon. I do love hiking the Canadian Rockies but man there's so much more out there.

[@KurtPapke]

Headed there today - doing the grand mess loop with a large group.

[@DonMilligan]

Really enjoyed this video Kurt, I am super out of shape with permanent injuries, but have always wanted to hike down and back, this has provided some inspiration to better train, thank you.

[@KurtPapke]

+Don Milligan I am in physical therapy for a back injury I've had since High School. Don't let your past get in the way of achieving your goals!!

[@cantralpat]

Great video and tips, thank you!

[@1822vincentyeung]

thanks for your video. it is so helpful to me..

[@kckcmctcrc]

Awesome, here's a quick fact ... The GCNP draws over 5MM visitors per year, BUT fewer than 1% actually go down to the river. Be a 1%'er, don't just go the rim for an incredible view. Take a trip down to the bottom for one of the greatest hikes on the planet. Book a reservation and a couple of meals at the Phantom Ranch, stay a couple of days and then hike out. Descend on the South Kaibab (no water on this trail) and Ascend the Bright Angel. (the BA has couple of water stops and streams when flowing, always filter the stream water)

[@KurtPapke]

Agreed. The average visit to GCNP is just over 2 hours. Can't see a lot in that amount of time.

[@rodc4334]

Great video, lots of practical advice. Personally I think long slow is needed; just can't really prepare for a long day of hiking based on a few minutes of intervals. Intervals are fine after you build long endurance, but you need the long endurance as a base. If one has a local mountain to hike that is great and one option is to load a pack with a good sized water bladder or a bunch of water bottles, load and hike up, dump water to lighten to save knees on the downhill. If no mountain, a local football stadium or even a local high-rise building can work too. Lastly, when to start depends on the person, and starting condition of course, but as you age (I am mid-60s too) the longer it takes. Better to start early than really needed rather than find out you left too little time. I use 6-9 months for something audacious. Just prior to covid I went down to Peru to climb three semi-technical 20,000 ft mountains, hiking and climbing with only one day of rest out of 21 days. Back when 40 I was semi-out of shape and decided to run a marathon (3:39) and trained for 9 months. I do not know if strictly speaking 9 months was needed, but I much prefer to crush things rather than just get by. One thing not mentioned, super important always but especially as you age, progress very slowly. Don't over do it or you risk getting injured. Anyway, really enjoyed the video. Training now for a summer 3 week trip to CO to climb 14ners.

[@KurtPapke]

I agree 100% with everything you wrote. I alternate interval days with 4-5 mile runs. Good luck with your 14ers! I’ll be in Durango in August, but probably won’t be above 13k.

[@rodc4334]

@@KurtPapke May see you on the trail then! Would be very cool. Looking forward to perusing your many videos!

[@kateslowvisionliving8091]

Great tips....I'm planning on hiking N rim to S rim next June 2017, I'll be 50 next year and this is my mission. I had lumbar back fusion surgery 5 years ago and after having foot surgery 4 months ago am building my strength and endurance up for hiking and backpacking this summer. I'm planning on being in the best condition of my life at 50 and for my rim2rim. Thanks again for the great advice

[@KurtPapke]

+Kate Hilbert Thank you for the feedback! You are smart to begin your preparations so far in advance of the trip, you should be in great shape by then. June will be scorching hot in the Canyon, hope you are planning to do most of your hiking in the early morning or evening hours.

[@jrudymorganclark2072]

well done mate you will make it,

[@Laufield]

Thank you! That's why I training for I'm going hiking the Pacific Crest Trail soon.

[@KurtPapke]

Good for you, have a great hike!

[@Yourname3000]

Wonderful information, thanks again ~

[@TheDpower7]

Thanks for the great vid Kurt. Been concerned as to how we would train effectively for our Grand Canyon hike at the end of Feb - as we are in Florida. Your video has given us great recommendations (Step downs, squats, sprints, ...) that we need to add to our daily 5 mile walks. Dou have a website where you have additional recommendations, e.g., best snacks to carry, water additives to replenish electrolytes/salt, ... Thanks

[@KurtPapke]

No, those are all kinda personal choices. Fwiw I carry 2 Clif bars per day, and one liter of water for every 5 miles. In hot weather you’ll need more. I’ve been using Liquid IV lately for electrolytes, good stuff!

[@TheDpower7]

@@KurtPapke Thanks for super fast response and info

[@DaveHoffmancowboyhiker]

Just found your channel. Love this video! Thank you! I've been training with incline and no weights. Thank you for reminding us of decline and how to train for it! Also love the flask for hiking drinks! Definitely going to check that out! Who wants to carry the weight of a glass bottle!?

[@KurtPapke]

I use that plastic flask on every backpack trip! Thanks for the feedback!

[@DaveHoffmancowboyhiker]

Can you remind me the brand name for that again? I'm going to try and find it online. By the way I did some of the step ups today and realized I need to do way more!

[@KurtPapke]

@@DaveHoffmancowboyhiker Vapur: a.co/d/gW0qKxz

[@JamesOsyris]

Damn, really good video. I'm probably a 3rd your age and I'm so impressed by you. Can't wait to try all this

[@KurtPapke]

Easy to explain what must be done, not so easy to do it!

[@jing-chingchen2333]

thanks for this training video really handy information!! I have looked several times whenever I forgot!

[@tammymartinez7488]

I'm doing rim to rim next year. (North kaibab down bright angel up)I'm definitely going to try these exercises

[@KurtPapke]

Good for you to prepare well in advance!

[@EvansBackpackingVideos]

Great video . . . I'm currently training for a 300-mile thru-hike in April in the Appalachian Mountains with many elevation gains up to 3000+ feet, and I couldn't find anything about fitness training for long thru-hikes (probably because many figure they'll get their training on the trail, which won't apply to me b/c I'm doing it in three weeks.) So what I did was to modify what I used to do to train for marathons . . . One of things I'm doing is to work with weights twice weekly --I'm going to add some of your exercises to the mix. Thanks!

[@KurtPapke]

+Evan's Backpacking Videos That's great! I'm glad you found it useful.

[@FrankATracy]

Here's a couple ways to use workout machines at home for any that might have them: On a treadmill start with an empty pack and slowly add weight to the pack till you get to the weight that you will actually be carrying. Also slowly increase the incline till you get to max incline angle. If you want to make the backpacking trip as easy on yourself as possible, then on the treadmill add even more weight than what you will actually be carrying. Don't forget to account for all the water you will be taking. Also increase the time on the treadmill to longer periods than what you will actually be hiking between breaks. And for anyone that has an elliptical machine, try leaning as far forward as you can, and even go up on your toes. Try both the regular bouncing up and down method but also try to keep the body level. Leaning back and down into almost a sitting position will also "kill" the quads. Thanks for the video and all the great tips. I would love to make this trip someday!

[@KurtPapke]

Good ideas about the elliptical!

[@virginiascott5285]

What a great video Kurt! You have inspired me to start training right away so I don't get left behind when my husband, Kevin and I start our hiking trips.

[@KurtPapke]

Thanks, glad it helped you!

[@greg2072]

This is a great video. Thanks, Kurt!

[@KurtPapke]

Thank you so much for the feedback!

[@enriquecmpos8430]

Helouuuuu every one. I'm from Panamá and we have here volcán baru, the hardest part for hiking, and is great for a hike, and it is 3475 Mts hight. And this kind of video is very good for me. Thanks for that

[@stevethomas760]

Kurt, I have a question on the step down. Since you are stepping forward when hiking would it be better to step forward? You tagged something that I've said for years "the excercise/practice you hate the what you need to do the most of". Solid video, thanks

[@KurtPapke]

Yes. If you do the exercise on a real stairs, you have no choice but to step forward. This will hit the quads a bit harder.

[@stevethomas760]

@@KurtPapke Thanks, you look like you haven't gotten out of shape. It's easy to relax more as time passes, I'm 71. Trying to get into better shape for a river trip in May. Hike won't be as challenging as yours but I do want to enjoy them. Thanks for the help.

[@25inspector]

This is awesome! Thank you for making this video. One could use this routine for preparation for any long hiking trips. I live only a couple of hours from the Rockies and there are some extremely challenging trails there.

[@KurtPapke]

You bet!

[@desommetsensommets8065]

This is great content, you gave me a few ideas to add to my training routine, thanks.

[@KurtPapke]

Happy to hear it!

[@rwmagnus]

Great advise. Kettle bells are awesome. Like Nike says, Just do it.

[@jonahcar812]

Thanks Kurt, great video

[@davidjoseph5772]

Very well done Kurt. been doing tons of squats and stairs and cardio. Hiking monday - thanks for your well done video

[@sayheytosid]

Solid gold. Using this in preparation for my PCT hike next month. Thank you!

[@KurtPapke]

I'm still doing much of the routine. It works.

[@jimgreen9059]

What they jokingly call delayed onset muscle soreness is the Kaibab Shuffle. How much you enjoy it depends solely on how well you're prepared. If you aren't, you never want to see the canyon again as long as you live. However, if you are ready, you can't wait to return.

[@fredculver7401]

Great video another good exercise for hiking is the stair climber I am 63 and with extensive weight training and using the bike alone with the stair climber I can climb and enjoy the hike. Looking forward to hiking rim to rim

[@KurtPapke]

Yep, the stairclimber is a good one, especially for interval training. Have a great time on your R2R!

[@LeeHawkinsPhoto]

Thanks for this video! I'm hoping I to do some Grand Canyon hiking this September...this should really help!

[@KurtPapke]

You've got plenty of time to prepare, good luck!

[@LeeHawkinsPhoto]

Thanks! We're excited! Although I'm afraid of heights and my wife has bad knees, we're still hoping to do this. Any thoughts on what someone can do to prevent wearing out your joints?

[@KurtPapke]

Use trekking poles religiously

[@LeeHawkinsPhoto]

Kurt Papke roger that! We'll be sure to get some. We came down really quick from the Granite Park Chalet after the High Line at Glacier, and didn't have trek poles for her. We hope to avoid a repeat this year.

[@jimgreen9059]

Okay, 4th. & final! I knew something wasn't right about the bandages, but couldn't think of what it was. It's not Band-Aids, but rather the Dr. Scholl's pads (forget what they're called). Band-Aids fall off from the hiking. But, these little rascals are pads which can be trimmed to fit around an existing blister, and stick in place. Amazingly effective!!!

[@Rayoody2012]

Thank you, it did. I'm planning to climb mount fuji 2017 and looks like there is a long way ahead of me.

[@KurtPapke]

Good luck on your climb! You have plenty of time to prepare.

[@RealSoundNow]

Outstanding video. Thank you for all the great information.

[@g.anthonyalvarez8732]

Great video

[@nomada6789]

I don’t like backpack hikes I don’t have the patience but I don’t mind hiking 10-12 hrs day 🌸

[@dig5tar332]

I came across this vid while looking for exercises for a Himalayas trip next year. Great exercise routines and detailed in a clear concise manner. Great job on the vid and subbed *thumbsUp*

[@KurtPapke]

DIG5TAR glad you found it useful and I appreciate the feedback!

[@jimgreen9059]

I'm from Illinois, where the highest spot is a little over 1000 feet. So, I prepared by putting on my backpack, fully loaded, plus everything else needed (canteen w/water, trail mix, etc.), and hiking it as fast as I could possibly do it. By about a mo. before leaving, I was able to hike a 6 mile trail on hilly city sidewalks 3 times in 1 pop. Then a few weeks before leaving, I went up into Wisconsin, where I hiked a 25+ mile trail around the shore path at a place called Lake Geneva. Ir worked very well. As mentioned below, no Kaibab Shuffle.

[@KurtPapke]

There's no better way to prepare for your activity than to actually do it, fully loaded!

[@Ryan-dc6lj]

Great vid

[@KurtPapke]

@@Ryan-dc6lj thanks Ryan!

[@Ryan-dc6lj]

@@KurtPapke You're welcome! Timely and valuable info 👍🏽

[@rjtrembgeologist]

Kurt. Good tips. I am a 63 year old, recently retired geologist living on the Colorado front range. I do a lot of solo hiking backpacking, and photography in Colorado, Utah, and Nevada mostly. Fitness is a big part of being able to do this. I have a lower back issue that benefits from stretching, hiking and backpacking for some reason, however, I have low grade ache in lower back and right hip most of the time. Golf is a problem. I noticed the kettlebell swing in your video, thinking that this will not work for me. But I tried it and this really helped my lower back and hip ache. Verdict is still out on it, but it looks positive. One Question. Where is your dog? Not in any video.

[@KurtPapke]

We don't have a dog!! I use the kettlebell swings more as a warm-up and mobility exercise. It's amazing how limber they get my lower back and hips.

[@jasonkeith162]

Beast mode. Very nice for 40 let alone 60

[@KurtPapke]

:-)

[@fredboye4565]

Hey Kurt, nice work on the video! I live in Phoenix and will be taking the plunge next year. I'm looking forward to it and will be starting to train soon!

[@KurtPapke]

Good for you! You won't regret the training nor the trip!

[@MsBonniechick]

Thanks for the tips. I am in training for a hike next year. :)

[@KurtPapke]

Good for you for beginning your preparation well in advance! You'll have a great hike :-)

[@heathermarykell3063]

Thanks great tips and I'm 57 going on a long hike soon so will up my walking 🚶

[@KurtPapke]

Good for you! Best wishes on your hike.

[@jrudymorganclark2072]

I'm planning to hike the Pacific crest trail but I didn't know what type of exercises for a really long hiking distance.

[@KurtPapke]

For a through hike like the PCT the first few weeks of your hike will really build your "trail legs", but you can use the exercises in this video to prepare as much ahead of time as is possible.

[@suewestfall3103]

Thanks. That was really helpful.

[@KurtPapke]

Glad you found it useful. I still follow the same regimen, and still do week-long hikes in the Grand Canyon at age 64, so it seems to work.

[@suewestfall3103]

Hey, Kurt. Don't want to pester you but I had a couple of follow-up questions after starting on your tips. I am planning a hike down the week of March 18th. Do you have any additional tips - gear, provisions, clothing? You seem to know a lot about hiking the canyon!

[@CatherinePiot]

Great info, thanks for sharing!

[@shaunr5450]

Rim to rim is great, Escalante Route is where it's at.

[@KurtPapke]

Escalante is very cool. See my newer video on hiking the Escalante with a geologist!

[@CarlCunningham360]

Question for Kurt: I'm doing N. Rim to S. Rim in May. Opening day May 15th in fact. Made 327 phone calls January 15th to reserve the N. Rim cabin and thought it would be a no brainer to also obtain a backcountry permit for the 16th (when I'm down in the canyon). I'm taking N. Kaibab down and then Bright Angel out. The campsites around Phantom Ranch are booked! What would you do? (dates are not flexible). I saw in one of your other videos that you camped in a non-campsite near the banks of the Colorado. Thank you in advance for any advice on how to fill out the application so I won't be denied.

[@KurtPapke]

Did you try Cottonwood? That makes for a shorter 1st day and longer 2nd day, but not so bad if you can reserve a site at Indian Garden. Instead of Phantom, if you don’t mind a few extra miles, you can hike about 2 miles up Clear Creek and dry camp up there. Best views in the canyon.

[@CarlCunningham360]

@@KurtPapke I’ll resubmit by “fax” today. Thank you for the advice!

[@ahmedbk2881]

thx for this video

[@juliesender1560]

hi, i live in maine. it is cold and the mountains close by are covered with ice. not too many hills around here either on the downeast coast. i am going to hike the c2c in england in end of april and am getting nervous that i cannot train like i should. any ideas ? i will do some of these exercizes but i can't hike really except on the road and on on trails that are flat. i do snowshoe. can that be a good training method? also any other answers would be much appreciated. i am 62 also!

[@KurtPapke]

Snowshoeing is great conditioning! Especially with a 40 lb pack on your back. I try to run 4-5 miles every other day on flat terrain, that helps too. BTW, I am 65 now and still hiking just as much!

[@juliesender1560]

Awesome ! i will start snowshoeing as long as the snow holds out with a pack on. I ran all my life till i was 49 so i don't run any more, I took up biking ... ok, I am psyched and will just train every day . How many hours would u recommend? How many miles. I have been walking 5 to 6 miles almost every day. @@KurtPapke

[@trilbyarnold3341]

Good grief. I could barely pick up a 44 lb kettle ball, much less swing it and toss it up. That's the difference between someone as large and muscled a man as you and a petite 76 yr old 5' tall woman. Some of the other exercises particularly the step down and just plain hiking is great.I would suggest step ups as well to be prepared for lifting you and your pack up steps. Jacob's Ladder is a brute going up hill, as is the North Rim ascent. Before I did 80miles in the canyon 28 years ago I climbed a canyon trail in local mountains that matched the gradient and length and elevation change of the Kaibab trail. I did it until I had done the cumulative equivalent of climbing Mt Everest from base to summit twice over a 2 month period.I went up it every morning before work. I was about the only person without the Kaibab shuffle in the canyon.. Currently I am training (on the same trail) for a summer hike on the John Muir Trail and a climb up Mt Whitney. back then I was the oldest civilian woman to hike the canyon rim to rim (and back + a wilderness trail) in 15 years. It's no novelty now. So many hikers now.

[@KurtPapke]

It was actually a 54 lb kettlebell I was swinging... Yep step ups are great too. Good for you with all you do! I have yet to do Whitney or the JMT, but they are both on my bucket list. Keep on hiking!

[@AlphaLivingChannel]

solid vid, keep up the good work. Respect!

[@KurtPapke]

Thank you very much for the positive comments, I really appreciate it!

[@jimgreen9059]

If you're not sure you want to sink the money in trekking poles for your first, and maybe only, backpacking trip, a straight branch about the same length and maybe the diameter of a golf ball or a little bigger works just as well, and they can potentially be found near you for free.

[@KurtPapke]

The branch will weight a little more than a carbon fiber trekking pole!

[@ShogunJimi]

I want to get prepared for some 14ers - thanks

[@jimgreen9059]

Kurt, got your message. Yes, carbon fiber poles are good, but if a person ends up not liking their first backpacking experience, they find themselves having invested in a pair of poles they'll never use again. Years ago my mom bought a full set of golf clubs, tried it once and didn't like it, never played again, and had all that money invested. Try it first, then invest, is my viewpoint. Not right or wrong, just an opinion.

[@amyl363]

I think you can rent a set of poles at the store at Grand Canyon Village -- if they haven't run out of them when you get there. Probably best to reserve ahead, if they will do that. REI also rents gear and there's a store in Flagstaff on the way to the S. Rim.

[@craiga2002]

How many reps and sets for the Belgian split squats? That was not mentioned...

[@KurtPapke]

YMMV, but I do sets of 12, at least 3 sets. Good question! Lately I have also been doing weighted step-ups as well as step-downs - as I get older I just need to mix it up more to get more reps in.

[@enedinamejia9909]

I am hiking to phantom ranch in the middle of October 2020, how many times a week should I be doing the leg exercises ? Thank you .

[@KurtPapke]

Enedina Mejia good question. Every other day is good, so 3-4 x/week

[@enedinamejia9909]

Ok thanks

[@josephshelton6385]

This is a very well made, informative video. I'm over 40 years your minor, and yet I you're in much better shape than me. I've hiked the North Rim and had some trouble, but I intend on hiking rim to rim later this summer and this will help. One question, do you know of any long-duration backpacking trails on the Lemmon? Thanks.

[@KurtPapke]

+Joseph Shelton Good luck prepping for your R2R! You have plenty of time to get in great shape. Do the step-downs, they work wonders. Lemmon: yes, the Arizona National Scenic trail goes right up Mt Lemmon and down the other side. Also see my channel's video on the Romero Canyon Trail, IMHO one of the sweetest trails in the Catalinas and you can take it all the way to the peak and back, making it a great Canyon conditioning route!

[@MegaJimbob125]

Are squats just as good as your suggested lunges for hiking training? Thanks

[@KurtPapke]

Great question, and timely, as I am just re-incorporating lunges into my routine in preparation for another December Grand Canyon rim-to-rim-to-rim. IMHO, the best exercise is the one you'll do the most volume with. That being equal, lunges have a slight edge as they more closely mimic the leg motion of a climb. So if you'll squat more often with more reps and higher weight than what you'd lunge with, then squat. Make sense?

[@MegaJimbob125]

@@KurtPapke Brilliant. Thank you. Enjoy your December Grand Canyon hike!

[@Antoinelavenant]

Great video ! I hope I'll be as fit as you are when I'm you're age !! :)

[@KurtPapke]

You can be ;-)

[@heeebeeegeeebeee]

* Bulgarian split squats

[@canyonoverlook9937]

What's the difference between step-up and step-downs?

[@KurtPapke]

Great question. On a step-up you stand facing the platform/step, and first one foot then the other are lifted up onto the platform. In a step-down, you stand on the platform/step facing away, then step just one foot down to the ground - the top foot is never lowered. Make sense?

[@canyonoverlook9937]

Do they work different muscles ?

[@KurtPapke]

Yes. Step-ups will hit the glutes and hamstrings more, step-downs are more for the quads. In the video I advise the step-downs, because for Grand Canyon hikers, it is the descent that blows out their quads.

[@whatrtheodds]

Thanks =-)

[@A31_]

5:48

[@regannealephotography]

I don't mean to sound rude or anything like that but some of the exercises, particularly the barbell squats were done with quite poor form. If you watch your back it rounds really badly which puts a lot of stress on it. Normally if your back is round it is because your core is weak or fatigue to the point where it cant support you and you tip forward. I would suggest doing air squats with just your body weight until you nail the form and then add just the bar and nail that. As I say I don't mean to be rude but sometimes people dont say anything and there is nothing worse than trained bad habits. I would even suggest getting a professional trainer and going through these exercises with them to ensure they are done right. The last thing you want is to really injure yourself because then you wont be hiking at all!

[@KurtPapke]

The lat pulldowns are probably the worst form in the video. I have done some personal training with an instructor since then, not sure if I've improved or not.

[@christopherhaak9824]

His squat form is not bad at all. He has good upper body stability, is not tipping over and his back is in a neutral position. He is not rounding.

[@Zenned-Out]

2:06 No Shit Sherlock

[@KurtPapke]

My wife says I am the master of stating the obvious. But seriously, some people need to be reminded of this.

[@keriannbennett2505]

The worst kettlebell swings I have ever seen, 😳

[@KurtPapke]

LOL!

[@keriannbennett2505]

@@KurtPapke sorry haha 🙏

[@annaleonie2731]

Never heard so much nonsense. Destroying your quads. Lol.

[@KurtPapke]

Er...having experienced it myself, didn't feel like nonsense to me.