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23.01.2022 There are millions of hikers in the world. And there are a million personal trainers. This article explains why you might want to consider working with a personal trainer who specialises in hikers. https://www.summitstrength.com.au//personal-training-for-h

23.01.2022 If you are training for an altitude hike in sySydneydney (or anywhere else that has absolutely zero elevation) you need to be smart! That is because the single most effective way to prepare for altitude, is to train at altitude! But if where you live is about as flat as a pancake and that is not possible without having to get on an international flight...you are already at a serious disadvantage for your upcoming adventure. To make up for this, you need to be doing everything... within your power to prepare for altitude. And this article will show you how: https://www.summitstrength.com.au//training-for-altitude-i

22.01.2022 In this video lecture, I explore how a mountaineer can create an effective, time-efficient and specific warm-up for their training sessions. Warming up is a crucial part of the training. But it is rare to see a mountaineer who knows how to do this effectively. On the one hand, there are the mountaineers who will do a quick jog, a minute or two of stretching and then feel like they are ready to train.... On the other, are mountaineers who end up warming up for 30 minutes! And let me tell you right now, neither is a good option for a mountaineer. A warm-up should be time-efficient, it should mobilise key muscles, it should be targeted specifically for your upcoming workout, and it should prime your body to perform at its best. In this video lecture, I show you my simple 3 step system for warming up, which will tick all of these boxes and be an excellent option for any mountaineer. You will learn: Common mistakes I see from mountaineers warming up (don't be surprised if you are doing one of these yourself) Why going down the rabbit hole of endless foam rolling is not a good idea (plus a story how I made this mistake) My three-step system for creating an effective and efficient warm-up for your training sessions How and why mobilisation needs to be part of a warm-up (plus a few example exercises for mountainers) Why warming up isn't just about stretching (plus a range of exercises to consider after your mobility work) The often overlooked (but very valuable!) third step to a successful warm-up (which will ensure your body is primed and ready for the upcoming session) A couple of example warm-ups any mountaineer can use (for both strength and cardio workouts) https://www.summitstrength.com.au//training-for-mountainee

21.01.2022 'Simulated altitude' cannot be considered the same as natural altitude. On a real mountain, the percentage of oxygen remains the same, but the air pressure decreases (causes the oxygen particles to disperse). In an altitude chamber or tent, nitrogen is pumped into the room, reducing the percentage of oxygen in the air. While this can cause similar reactions in the body, be very wary of anyone who tells you it is the same thing...

20.01.2022 In this episode, I explore some simple strategies a hiker can use if they are worried about keeping up with a new hiking group or club (who may be fitter, faster or more experienced then you are).

19.01.2022 When doing loaded pack walking or running around your local neighbourhood, try to avoid using the footpath. Instead, walk or run just next to the footpath; on the grass, along driveways and whatever else you come across. This will be much less predictable than just sticking to the footpath, which means your body can get used to the ups, downs and changes in terrain. And while it will never be quite as good as actually hitting the trail, it is the next best thing!

19.01.2022 When doing heavy pack training, try to avoid increasing both your pack weight AND you hiking distance in the same week. You can get away with this for a while... but it is MUCH safer to choose one or the other.

19.01.2022 This is Anneke. This is her at the top of Africa, having competed for very first trek to conquer Kilimanjaro. Learn how she got fit for this high altitude hike, in just 30 minute a night. https://www.summitstrength.com.au//how-anneke-got-fit-for-

18.01.2022 INJURY PREVENTION FOR MOUNTAINEERS Injury prevention and risk minimisation should be the number one priority for any mountaineers training plan. Why?... Well, you can't train when injured. And you certainly can't hit the mountain when you are carrying an injury either. Too many training program out there chase performance as the #1 outcome. And while improving performance is essential, you need to be smart about it! With this in mind, here are five things every mountaineer should be doing to help prevent injury: 1) STRENGTH TRAINING Structured strength training is the single most important thing you can do to prevent injury. There is a HUGE amount of scientific data support this. If you are not regularly doing strength training as part of your training week, please start. 2) DELOAD WEEKS You can't train hard all the time. Is just is not possible. Most mountaineers will wait until they feel overly fatigued, sore or stressed before having a lighter week. But I am a big fan of using this BEFORE this happens. This greatly reduces the risk of niggles and injuries creeping up, not to mention it is great for long term training momentum and motivation. Depending on the mountaineer, I will usually schedule a deload week every 4-6 weeks. 3) PRIORITISE SLEEP Sleep deprivation is a significant risk factor when it comes to injury. A mountaineer who is training for a significant goal should be aiming for 8 hours of sleep a night, minimum (many elite athletes sleep up to 10 hours a night). Sure, that might be easier said than done for some people... But you should be trying your best to get there! 4) VARY TRAINING MODALITY Running every day is a short road to injury. Sure, some people can get away with this... but most can't. Choose a variety of types of training to develop your aerobic capacity. Swap out some of your running for hiking, cycling, the stepper or swimming. Your body will thank you! 5) SELF-CARE "All human beings should be able to perform basic maintenance on themselves." Dr. Kelly Starrett. This is a quote I firmly believe in. Mountaineers should regularly be using things like self-myofascial release, mobility and recovery work to look after the body, help it recover between session and preempt any aches, pains or niggles which might creep up during training. == When it comes down to it, it is MUCH easier to prevent an injury than to recover from one. Do the right things in your training week. Look after your body. And ensure you keep yourself in the best position to keep moving forwards with your training, and ultimately, performing at your best on the mountain.

17.01.2022 "When it comes to your nutrition, supplements should be considered the sprinkles, on top of the icing, on top of the cake" - Holly Edstein, Dietitian

16.01.2022 ENDURANCE IS NOT STRENGTH (FOR MOUNTAINEERS) Muscular endurance is incredibly important for a mountaineer. And so is muscular strength. And while these two things do build off each other, they are not the same thing. And to get the best benefits for the mountain, a mountaineer needs to be developing both. ... One common mistake I see from mountaineers is that they dedicate ALL their gym (or strength training time) to developing muscular endurance. I am sure you are familiar with this, endless box steps, leg-burning circuits, and repetition after repetition after repetition... And doing these workouts is fine. But PLEASE don't think they are getting you stronger. There is a big difference between strength and endurance. And if you are not developing both, you are shooting yourself in the foot. Here are a few things which will NOT develop your strength: Loaded pack intervals High rep box steps Cycling Skipping Long hill intervals HIIT sessions High rep circuit training These things can all be beneficial for a mountaineer, and I am not saying you should avoid them. But you cannot say that over the long term, they will be effective for developing muscular strength. There are only a couple of ways to develop genuine muscular strength: Higher load resistance training* (weights or bodyweight) Hill/sled sprinting (VERY short intervals) * This option is MUCH more effective If you are not regularly including one of these two things in your training, you are missing out on major benefits when it comes to injury prevention, movement efficiency and performance. And this might come back to bite you on the mountain. So please, make it happen.

15.01.2022 Here are five times Hiking IS NOT the best way to train for hiking: You have a history of overuse injury You are carrying a few extra kilos around the middle You always turn into a huffing and puffing, red-faced, sweaty mess on hills You are time poor ... You don't have any convenient local trails See more

15.01.2022 Rolled and sprained ankles are an incredibly common injury in the hiking and trekking world. And it is an easy way to ruin even the best planned adventure! And if these are causing you issues, and you are not taking steps to prevent them, is simply never going to get better. And year after year, your ankles are only going to get worse... To combat this, this article takes you through a simple 3-step process to help strengthen your ankles, and prevent sprains on the trail:... https://www.summitstrength.com.au//how-to-prevent-ankle-sp

14.01.2022 In this episode, I discuss four forgotten muscles for mountaineers, which often get overlooked in their strength training, but which can have some fantastic benefits if training correctly.

14.01.2022 When you are training for a hike, you would be crazy not to include step downs in your preparation. They are absolutely amazing for building specific hiking strength, reducing knee pain and improving stability. But many hikers may scoff at this humble exercise and say that it is 'too easy'. Well, we have you covered there!... At Summit Strength we have an 8 Stage Progression which we take our adventurers through. So no matter how strong you may be, we always have an option for you: https://www.summitstrength.com.au//the-best-exercises-for-

12.01.2022 Strength Training Tip For Hikers Don't waste your time with exercises like bicep curls or triceps extensions. There are MUCH more efficient ways of developing upper body strength. ... And if your training program is asking you to do these to prepare for hiking, you should probably find a new program.

11.01.2022 When it comes to training for hiking, there are so many different training methods you can use. And while there will never be one 'best' way of training, there are a number of methods in the trekking world which might seem good in theory, but in the real world are entirely overrated. So today is all about what NOT to do. A list of training methods which are very popular in the trekking world at the moment. Which are commonly recommended by trek coaches. But when you break it down, don't live up to the hype. https://www.summitstrength.com.au//6-overrated-training-me

10.01.2022 When you are starting your training hikes, take some time to create a structured plan. Choosing random walks each week will only get you so far... Stick to the following rule for continual progress and less chance of injury: - Start small - Each weeks distance should only increase by 10-15% ... - Every 4 weeks, choose a short and easy 'recovery walk' Simple and effective

10.01.2022 "My initial goal was to get fit for hiking in general, as I have so many hikes that I want to do but feel I am not ready or fit enough. It was soooo easy to work with Rowan, he will cater to any level of fitness, and make you feel welcome and important which makes you want to work harder. We started from scratch with small exercises that I now really feel the benefit from. Would I work with him again? Yes Yes Yes, I plan to get back in touch before I tackle my next big, tall..., high adventure!" Lesa Want to check out some more of our successful Summiters? Read their stories here: https://www.summitstrength.com.au/success-stories.html #summitstrength

09.01.2022 "Rowan has been training me for well over a year now. This period has covered a trek to Everest Base Camp last year and a trek to climb Mount Kilimanjaro this. For both treks I have felt really well prepared. Rowan tailors his sessions and there has been a fantastic and structured build up to each trek. The result was I found the trek last year went really well and this year was all good too! No headaches at all and it is all down to the great training and advice before hand.... The breathing techniques and the practice prescribed really helped!" - Steve == Want to check out some more of our successful Summiters? Read their stories here: https://www.summitstrength.com.au/success-stories.html #summitstrength

09.01.2022 Hiking is an absolutely fantastic activity to take part in. It is a great form of exercise, gets you out in some incredible scenery and is even an incredibly positive thing to do for mental health. But one common issue that many hikers face, is it can often lead to some pretty sore muscles the day(s) after. And while this is bad enough if you are simply day-hiking, it is even worse if you are doing a multi-day hike or trek! Not only can this muscle soreness suck a lot of your... enjoyment out of the trail but it can also significantly reduce your physical performance while hiking and even potentially increase your risk of injury... So today's article has been created to share some simple, practical and effective solutions to help relieve sore muscles after hiking! https://www.summitstrength.com.au//remedies-for-sore-muscl

07.01.2022 Want to improve your balance on the trail? In the words of Alicia Filley (founder of the Healthy Hiker Program): " Access your inner child and walk on a curb, skip, and hop more often. You might remember how fun it is!"

07.01.2022 In this episode, I interview online client Dennis, and we discuss his background in hiking, his training with Summit Strength and how he has been dealing with a recent major injury.

07.01.2022 In this episode, I interview Seane Pieper, founder of Himalayan Guiding Australia, and he talks about his experience with Summit Strength and how he trained and prepared to tackle an 8000m peak in Nepal. Inside this episode, he shares some great insights around trekking in Nepal, training for a big mountain climb, honing in his nutrition and hydration and many areas which will be incredibly beneficial for an aspiring hiker, trekker or mountaineer.

07.01.2022 Strength training is incredibly beneficial for hiking. And every hiking should be incorporating it into their training. However many lifelong hikers don't really want to go to the gym... So what is the solution? Well instead of simply ignoring strength training and labelling everyone who does it a 'gym junkie', you should know there are plenty of ways to develop it outside! And while it is probably easiest to develop in a gym environment, there are a number of ways of very ef...fective ways trekkers can still develop muscular strength, just about anywhere. Spoiler alert: No, it doesn't involve doing a thousand squats or lunges... https://www.summitstrength.com.au//strength-training-for-t

06.01.2022 Ever wanted to know what simulated altitude training is all about? This free mini-course was created to help inform and educate hikers and mountaineers who are using (or might still be considering) simulated altitude training. Inside you will learn:... What simulated altitude training is and how it works The potential benefits of this type of training How to get the best results from simulated altitude training Is altitude training worth your time? https://www.summitstrength.com.au//altitude-training-mini-

05.01.2022 "I started working with Summit Strength to help towards climbing Kilimanjaro in November to raise money for Sydney Children's Hospital. Rowan is a legend, super passionate about trek fitness and super knowledgeable. He found my weaknesses and I can feel a huge difference in the areas we have been focusing on. From our initial phone call consultation, I have loved every minute training with Rowan (apart from his end of sesh finishers :-)) If you have a trek planned, traini...ng with Rowan is a must!" - Steve Want to check out some more of our successful Summiters? Read their stories here: https://www.summitstrength.com.au/success-stories.html #summitstrength

05.01.2022 Did you know Strength Training doesn't equal increased size and weight? By lifting low repetitions, with long rest periods we can increase muscular strength, increase movement economy and protect the joints from injury, all without an increase in muscle weight!

05.01.2022 When it comes to training for a significant trail adventure, getting some hiking time under your boots is absolutely essential! This is the single best thing you can do to prepare your body and mind for the uneven, undulating and unpredictable nature of the trail. However, for many, the luxury of finding new and exciting trails to hit each week seems like a distant dream. And for convenience sake, you might find it much more practical to simply repeat the same ones over and o...ver and over again... And if this is you, don't worry! This can be a perfectly valid method of training. You just have to be smart about it. This article explores six simple ways a hiker can progress their training hikes: https://www.summitstrength.com.au//always-repeating-the-sa

04.01.2022 RECOVERY CHECKLIST FOR MOUNTAINEERS Recovery is one of the most overlooked aspects of training by mountaineers worldwide. However, if done right, it can be an incredible aid to your training, your health and, ultimately, your performance on the mountain. Let me tell you why:...Continue reading

04.01.2022 If your summit day will have you waking up in the early hours of the morning, it is probably a good idea to practice some night hiking in your preparations. Whack on a head torch. Throw on your pack. And get hiking!

04.01.2022 Got a hike with some serious elevation coming up? Don't have any local mountains to train on? Not a problem! Follow this three step training plan to get you flying up those mountains!... https://www.summitstrength.com.au//3-workouts-to-get-you-r

03.01.2022 In this episode, I interview Shane Hanna, founder of Ready Sweat Go and we dive deep into the subject of hydration for hikers. Inside we talk about: - A few common hydration mistakes many hikers are making... - Why 'camelling up' might not be a great idea for hikers who are trying to drop pack weight - Why electrolytes are so important - How a hiker can get accurate measures of their hydration needs See more

02.01.2022 In this episode, I talk through a simple checklist a hiker can use if they struggle with back pain.

02.01.2022 One thing that is often overlooked in traditional hike preparation is the common cold. Getting sick during your preparation can be a real spanner in the works. It can make you feel rubbish. It can seriously disrupt your training. And if it happens in the final weeks before you go, it can significantly affect your adventure! To combat this, all hikers should consider a simple immune support plan. This involves coming up with a few simple nutrition and lifestyle habits which wi...ll help bolster your immune system, protect you from illness and keep you training! Some easy examples here include things like: * Eat a serving of each coloured vegetable everyday * Practice stress relief techniques * Protect your sleep Do these things consistently, and they can make a genuine difference to your risk of illness.

02.01.2022 Got a huge mountain adventure coming up? Want a hardcore 'mental strength' session? Get a sled. Load up some weight. Push or drag it for 6 hours. Not much fun... But it sure will do the job!