Hello,
Box step ups as a substitute for rucking in the hills....
I'm wanting to add some once a week to get me ready for hunting in the hills.
Thoughts - suggestions - advice?
Loads / box height / duration / carry over when you actually get to the hills??
From my experience, they work as a prep I used this technique to prepare for 9 days hiking in the desert and mountains in Jordan.
Nonetheless, a few notes:
- Even if it roughly (more in this after) provides the same outcome than an actual hike, they are incredibly...boring ! When you are in the mountains, woods, or any natural environment, it creates some kind of "bliss": you really enjoy your time and to a certain extent, forget the pain of the weight. With box steps, the environment does not change at all so you may quickly look at your wrist watch... It is interesting though, from a mental standpoint: how to deal with pain, how to deal with boredom, etc...
- Depending on how much you are used to hike, I suggest to load them slightly more (so you use your rucksack to get your shoulders / back / hips used to the weight). Indeed, to get the same outcome than an actual hike, you have to simulate the instability of a rugged terrain. This is hard to replicate indoor. So I loaded my box steps a little more, as some kind of "compensation". I added 5kg compared to my actual rucksack weight. It works fairly well.
- When I did them, I used my actual rucking shoes to get used to them. It prevents blister on the field.
- I used to do them for 25 minutes, then, a circuit of : swings (10 per side), burpees (5) and C&P (2-3 per side) with no more than 24kg, and pull ups (no more than 10 per sets), during 25 minutes. I ended with another 25 minutes of box steps. I did pull ups and C&P to strengthten the back and create some back endurance. Burpees help to get more power in the legs and also get us used to weird positions.
- I did not get knee issues because eventually, you do it during a very short period of time.
If you have access to stairs (in your home / building), you can also go for this solution with your rucksack.
In general, any kind of weigthed staggered position will help. Shrimp squats may also be a wonderful addition. I wish I knew they existed back then !
Once or twice a week is good (even without my circuit of course, but I am probably a bit masochistic). Back then I did not do it but...hill sprints (bodyweight only) will drastically help. For instance, 10 repeats, with plenty of rest in between.
Hope that helps,
Kind regards,
Pet'
