File :-(, x, )
Anonymous
Hello /fit/, I'm sure you get a 100 of these posts a day but I need some advice. I recently graduated with a degree in geology and got my first job. A few days ago I found out I will be going on an experdition to Peru in 3 months time. Now I do a bit of hiking but this will be for a month and I need to get quite a bit fitter for it. I won't need to do any heavy lifting just carry a day pack.

What diet and exercises should I be doing to prepare for this? To make it even harder I will be working and hiking at high altitude.

Pic somewhat related.
>> Anonymous
squatz and cardio.
>> Anonymous
OATZ
LEAN MEAT
VEGGIEZ
A LITTLE BIT OF FRUIT
4 - 7 TIMES A DAY
REST
YOU WILL BECOME VERY FIT IF YOU GET FIT AND START HIIT
>> Anonymous
>OATZ are the worst tasting thing ever.
>> Anonymous
>>304752
They are also the best thing to eat.

I eat my oats raw.
With water.
Cold.

BECAUSE I AM A FUCKING MAN.
Gtfo, fatty.

0/10 troll.
>> Anonymous
I'm being perfectly serious when I say this so listen.

You should fill a backpack full of rocks then go as quickly as possible to a nearby mountain and climb to the top. Take a couple weeks and do it at least twice a week.

If you don't get used to it now you will be too fucking tired to do any work at all.
>> Anonymous
i'd advise you to run a lot. you can run outside or do a treadmill whatever floats your boat. you're gonna need a lot of cardiovascular endurance b/c that place you got in the pic is 11,000 ft. above sea level.
>> Anonymous
>>304743

Fuck yeah Macchu Picchu
cardio, cardio, and more cardio. Run like a bastard and, over everything else, go hiking.
I envy you.
>> Anonymous
>>304752
MIX THEM WITH STRAWBERRIES/RASPBERRIES/USE YOUR IMAGINATION BERRIES AND IT ROCKS.
>> Anonymous
Hey OP, I'm at work right now, but I have a whole shitload of hiking/rucking workouts on my home computer. I'll be back in a few hours, if this thread is still around I'll post 'em up.
>> Anonymous
just remembered: swimming may help the fuck out of you
>> Anonymous
>>304789
Thanks, I won't have time to visit Macchu Picchu and will be working 14 hour days but I do think I'll enjoy it.
>>304793
Thanks a lot, I'll check back later for them. Going to go for a run now since theres no time like the present.
>> Anonymous
>>304798
just don't over do it if you haven't run before, it's ok to feel like a fat bastard.
>> Anonymous
20 rep squats.
>> Anonymous
Stairs. Work your legs out a shit load. Squats is obviously also good.
>> Anonymous
Ok OP,>>304793here. Here's the workouts that were promised.

-http://exrx.net/Aerobic/WalkProgram.html

"Here are a few workouts I came up with that I'm going to test out and see how they feel...
1) 1 Mile at 13:00min/mile pace (4.6 mph) + 5 min Rest
Repeat 4 times
2) 2 Miles at 14:00 min/mile (4.3 mph) pace + 5 min Rest
Repeat 3 times
3) 400 M in 3:00 min (5 mph) / Walk 200 M slowly to recover
Repeat 12 times
4) Walk up long hill at Maximum Pace / Walk down
slowly to recover
Repeat 12 times
5) 1 Mile at 15:00 min/mile (4 mph) pace w/ additional
weight / 5 min rest
Repeat 4 times

http://www.board.crossfit.com/showthread.php?t=33245
>> Anonymous
>>304743
May I ask OP which university did you attend.
Oh and a fellow geology nut in training.
>> Anonymous
>>305486

____________________________________________________________________________________
". . . Here is a longer term train up for you. The one above, as Janus stated may be a too much as basic as it is. (Note from Coach Sommer: the basic program that Janus had recommended was the standard SF SFAS program which is also the one that I had followed previously.)

Naval Special Warfare Command studied the problem in some depth and found the following to be the smartest and safest method of training for ruck marching:

Begin with 20% of your bodyweight. Stay with that weight for 2-3 weeks. Accomplish 2-3 ruck marches a week on days you are not running. The set distance is 5 miles. Every three weeks increase your weight but maintain your distance of five miles. Just like running you have to build one quality at a time. You can't run fast AND far at the same time. You get your distance down first, then you work on speed. In rucking, you get your weight bearing capacity down first for a set distance, then increase the distance, then the speed if necessary. If you push yourself properly (fast enough so talking is possible but a bit labored) you should have the speed you need at the end.
>> Anonymous
>>305499

Progression is as follows:

week 1-3: 20% bodyweight x5 miles
Week 4-6: 25% x5 miles
Week 7-9: 30% x5 miles
Week 10-12: 40% x5 miles (do not exceed 40% of BW, for me at 175lbs this is 70lbs)
Week 13-14: 40% x6 miles
Week 15-16: 40% x7 miles
Week 17-18: 40% x8 miles
Week 19-20: 40% x10 miles
Week 21-22: 40% x12 miles
Week 23-24: 40% x15 miles

Use a large ALICE pack, smartwool expedition socks, and Danner Acadia boots or the old basic training boots and take care of your feet!

Notice that this is 6 months of training but it should be a solid injury free six months with plenty of time for your nervous system, bones, ligaments, tendons, and muscles to adapt properly.

Do KB work on days you do not ruck and calisthenics on the days you do ruck. Swim 1-2 times a week and pay close attention to your sleep and recovery.

Good Luck! . . ."

Forgot where I got this