6-Weeks to 6B: A Training Plan for Conquering Section 6
This training plan is specifically designed to help those who are currently able to hike 8 miles at a speed of 2 mph achieve the goal of completing the 6B Trip with Colorado Mountain Expeditions. By systematically increasing both your hiking distance and strength through targeted weightlifting, you'll develop the endurance and resilience necessary to tackle more challenging hikes with confidence.
Each week includes a combination of hiking, strength training, and rest days to ensure you build strength while providing your body with the necessary recovery time. The weight lifting sessions are designed to be efficient, with a focus on completing each workout in 45 minutes or less, allowing you to fit training into your busy schedule without sacrificing too much time.
As you progress through this plan, remember that every step you take brings you closer to your goal. Staying consistent and pushing through your workouts will significantly contribute to your physical and mental readiness for the adventure ahead. Embrace the journey, celebrate your progress, and keep your end goal in sight—hiking the 6B Trip will be an accomplishment you can be proud of!
The suggesting hiking/walking can all be completed on trails, paths, or roads near you. If you're in an area with limited trails but endless sidewalks, do all of your training on the sidewalk! Getting the milage in is more important than where you're hiking or walking. 6B is a beautiful hike, the better shape you're in, the more you'll enjoy it.
The weightlifting workouts can almost all be completed at home, granted you have a couple of dumbells. Facebook Marketplace or Craigslist are great places to buy used dumbells. There are a few exercises (like seated leg curls) that will require a specific weight machine found at 99% of all commercial gyms.
This comprehensive plan, coupled with encouragement and a clear structure, will guide you through your strength training and hiking preparation effectively. Enjoy your training, and best of luck on your journey to complete the 6B Trip with Colorado Mountain Expeditions!
Weekly Overview:
- Light Weight Lifting: 3 days (approximately 45 minutes per session)
- Hiking/Walking: 2 days
- Rest/Recovery: 2 days (active recovery encouraged)
Week 1: Building a Base
- Hiking/Walking:
- 2 days: 6 miles at 2 mph
- Light Weight Lifting:
- 3 days:
1. Bodyweight Squats - 3 sets of 12 reps
2. Incline Push-ups - 3 sets of 10 reps
3. Dumbbell Bent-over Rows - 3 sets of 12 reps (per arm)
4. Deadlifts - 3 sets of 10 reps
5. Plank - 3 sets of 20-30 seconds
Week 2: Gradual Increase
- Hiking/Walking:
- 2 days: 8 miles at 2 mph
- Light Weight Lifting:
- 3 days:
1. Lunges - 3 sets of 10 reps per leg
2. Wall Sit - 3 sets of 30 seconds
3. Side Leg Raises - 3 sets of 12 reps per side
4. Glute Bridges - 3 sets of 15 reps
5. Plank - 3 sets of 30 seconds
Week 3: Endurance Expansion
- Hiking/Walking:
- 2 days: 10 miles at 2 mph
- Light Weight Lifting:
- 3 days:
1. Step-Ups - 3 sets of 10 reps per leg
2. Bent-over Dumbbell Flyes - 3 sets of 12 reps
3. Seated Leg Curls - 3 sets of 12 reps
4. Standing Calf Raises - 3 sets of 15 reps
5. Side Plank - 3 sets of 15-20 seconds per side
Week 4: Building Confidence
- Hiking/Walking:
- 2 days: 12 miles at 2 mph
- Light Weight Lifting:
- 3 days:
1. Bodyweight Squats - 3 sets of 15 reps
2. Step-Ups - 3 sets of 12 reps per leg
3. Glute Bridges - 3 sets of 15 reps
4. Superman Exercise - 3 sets of 10-12 reps
5. Heel Taps - 3 sets of 10-12 reps per side
Week 5: Increasing Mileage
- Hiking/Walking:
- 2 days: 14 miles at 2 mph
- Light Weight Lifting:
- 3 days:
1. Lunges - 3 sets of 12 reps per leg
2. Dumbbell Deadlifts - 3 sets of 10-12 reps
3. Glute Bridges - 3 sets of 15 reps
4. Plank - 3 sets of 30-45 seconds
5. Standing Side Crunches - 3 sets of 10-12 reps per side
Week 6: Peak Conditioning
- Hiking/Walking:
- 2 days: 16-18 miles at 2 mph
- Light Weight Lifting:
- 3 days:
1. Bodyweight Squats or Goblet Squats - 3 sets of 15 reps
2. Side Leg Raises - 3 sets of 15 reps per side
3. Glute Bridges - 3 sets of 15-20 reps
4. Bird-Dog Exercise - 3 sets of 10-12 reps per side
5. Plank - 3 sets (hold for up to 1 minute)
Exercise Definitions and Descriptions:
Bodyweight Squats
A lower body exercise that strengthens the legs and glutes. Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back, as if sitting in a chair. Go as low as comfortable, then press through your heels to return to standing.
Bodyweight Squat Video
Incline Push-ups
A variation of push-ups that targets the chest, shoulders, and triceps with less strain on the wrists and shoulders. Place your hands on a bench or wall, shoulder-width apart. Step your feet back to form a straight line from head to heels. Lower your chest towards the surface by bending your elbows, then push back up.
Incline Pushup Video
Dumbbell Bent-over Rows
An exercise that strengthens the upper back, shoulders, and arms. Hold a dumbbell in each hand with feet shoulder-width apart. Bend your knees slightly and lean forward at the hips. Pull the dumbbells towards your waist while squeezing your shoulder blades. Lower the dumbbells back down.
Dumbell Bent Over Row Video
Dumbell Deadlifts
A compound exercise that targets the back, glutes, and hamstrings. Stand with feet hip-width apart and a dumbbell in each hand. Hinge at the hips, lowering the weights along the front of your legs. Return to standing by pushing through your heels.
Deadlift Video
Plank
A core-strengthening exercise that targets the abdominals, back, and shoulders. Begin in a forearm plank position or on your hands. Keep your body in a straight line from head to heels. Hold the position while keeping your core engaged.
Plank Video (beginner)
Plank Video
Lunges
A lower body exercise that strengthens the legs and glutes while improving balance. Stand with your feet together. Step forward with one leg and lower your body until both knees are at 90 degrees. Push back to the starting position and repeat on the other side.
Lunge Video
Dumbell Lunge Video
Wall Sit
An isometric exercise that targets the quadriceps and improves leg durability. Stand with your back against a wall and slide down into a seated position, keeping your knees at a 90-degree angle.
Wall Sit Video
Side Leg Raises
An exercise that targets the hip abductors and glutes. Lie on your side with your legs stacked on top of one another. Lift your top leg straight up towards the ceiling, keeping it straight, then lower it back down slowly without touching the bottom leg.
Side Leg Raises Video
Glute Bridges
An exercise that strengthens the glutes and hamstrings. Lie on your back with your knees bent and feet flat on the ground. Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.
Glute Bridges Video
Step-Ups
An exercise that strengthens the legs and improves coordination. Using a sturdy bench or step, step up with one leg and then back down, alternating legs with each rep.
Step-Up Video
Bent-over Dumbbell Flyes
An exercise that strengthens the upper back and shoulders. Hold a dumbbell in each hand, bend at the hips and let the weights hang down, raising the dumbbells to the side and squeezing your shoulder blades together.
Bent over Dumbell Flyes Video
Seated Leg Curls
An exercise that targets the hamstrings. Sit with legs extended and bend your knees, bringing your feet towards the ground using body weight or resistance bands.
Seated Leg Curl Video
Standing Calf Raises
An exercise that strengthens the calf muscles. Stand with your feet hip-width apart and lift your heels off the ground as high as possible, then slowly lower back down.
Standing Calf Raise Video
Superman Exercise
An exercise that engages the back, glutes, and shoulders. Lie face down with arms extended in front of you and legs straight. Simultaneously lift your arms, chest, and legs off the ground, squeezing your back and glutes.
Superman Video
Heel Taps
A core exercise that engages the obliques and improves flexibility. Lie on your back with knees bent and feet flat on the ground, lifting your shoulders off the ground and alternating tapping your heels with your hands.
Heel Taps Video
Standing Side Crunches
An exercise that targets the obliques and improves core stability. Stand with feet hip-width apart, hands behind your head, lifting one knee towards the corresponding elbow, then returning to the starting position and repeating on the other side.
Standing Side Crunch Video
Bird-Dog Exercise
A balance exercise that strengthens the core and back. Start on your hands and knees in a tabletop position. Extend your right arm forward and left leg back simultaneously, holding for a moment before switching sides.
Bird-Dog Video
Notes:
- Hydration: Stay well-hydrated during all workouts.
- Nutrition: Focus on a balanced diet rich in carbohydrates, protein, and healthy fats to support your active lifestyle.
- Rest Days: Listen to your body! Rest is essential for recovery and injury prevention.
- Progress Tracking: Keep a journal of your hikes and workouts to monitor your progress and stay motivated.
Disclaimer:
Before starting any new exercise regimen, it's essential to consult with a physician or qualified healthcare provider, particularly if you have any pre-existing health conditions or concerns. Safety should always be your top priority.
