Load Management - Backpacking
Backpackers are often recreational athletes who enjoy getting outside. The issue is, backpacking can be demanding and even dangerous. In the mountains, backpackers will be far from access to help or supplies. They may have to carry 3-5 days (or more) of food, shelter, tools, lights, first-aid, and water. For a 5 day trip, this can exceed 60lbs. It is likely that the backpacker will be on their feet for 10-12 hours per day, covering 10-15 miles, and gaining 3000ft of elevation. Having fitness as your last line of defense can improve your experience and even save your life.
The good news is that the body is adaptable, as well as being efficient and self-regulating. The bad news is musculoskeletal injuries are likely to happen if supporting structures are not sound. Backpackers often think aerobic fitness is paramount to musculoskeletal strength and resilience, however, the body must first be able to support load, absorb impact, and remain healthy for a successful trip to occur. That being said, aerobic fitness is important, but usually secondary to improving supporting musculoskeletal structures. Injuries involving your feet, knees, lower/upper back can stop you before the second night if you are not prepared. When walking downhill with under load, the amount of force on one foot can exceed 500lbs.
Muscular strength and endurance are important, but bone and other soft tissue resiliency is also essential. Maximal strength is good, but strength endurance is better for these athletes. High rep sets of squats, split squats, lunges, and carries will build a good foundation for muscular strength, endurance, and GPP. Some impact exercises such as jumping rope, box jumps, and depth jumps will help increase soft tissue strength. Upper back musculature should also be improved to support load.
Recap: Backpacking is more about supporting the load than having an efficient engine. By increasing musculoskeletal function through strength-endurance and plyometric training, we improve anaerobic and aerobic fitness and GPP. *This does not mean that additional aerobic training is a bad thing.*