This is part four of a six-week training program designed to assist you in making it up the Grouse Grind trail for the very first time or to help you improve your time if you are currently climbing the Grind. Your workout has three components: stretching, strengthening, and cardiovascular exercise. Remember to follow this exercise program at a level that is comfortable for you.
Stretching (10-15 minutes)
Stretching is one of the most important components of any exercise program. Increased flexibility decreases the likelihood of getting injuries and helps improve your athletic performance. After you complete your 5-10 minute cardiovascular warm-up add the following stretch to your routine for a total of seven stretches.
1. Achilles Tendon Stretch
Face a wall or other similar support
Put your left leg back keeping your heel flush with the floor. Make sure to keep your left leg straight.
Place your hands on the wall, your right foot under your shoulders and distribute your weight evenly over both legs
You should feel the stretch on the achilles tendon of the left leg.
Hold this stretch for 15-60 seconds and repeat with the right leg.
Strength Training (25 minutes)
Climbing the Grouse Grind demands strength of the entire body. The lower body and trunk stability muscles are the predominant muscle groups used when climbing the Grind. However, difficult hikes also require a certain amount of upper body strength as you are constantly leaning forward to grab rocks, trees, or just using your arms for balance. This week you will add an exercise to strengthen the calf muscles and also an important exercise for your upper and mid back muscles for a total of nine strengthening exercises.
2. Heel Raise
Place the balls of both of your feet on a 2-inch riser or similar object.
Slowly rise onto your toes and hold for 1-2 seconds.
Return to your starting position. You should feel your calf muscles.
Perform 3 sets of 12-15 repetitions. You can take a 20-40 second break between each set depending on your comfort level.
Variations may be performed by placing your feet with your toes pointing in or out. To increase the difficulty of this exercise, use one leg at a time instead of two.
3. Lat Pulldowns To Chest
Firmly grasp a bar a little wider than shoulder width with your palms facing forward.
Sit comfortably and pull the bar to your chest squeezing your shoulder blades together.
Slowly return to your starting position. You should feel this exercise in your mid and upper back muscles.
Perform 3 sets of 12 repetitions with a comfortable weight. You can take a 20-40 second break between each set depending on your comfort level.
Cardiovascular Exercise (35 minutes)
Cardiovascular training is designed to strengthen the most important muscle in your body – your heart! The heart is responsible for pumping oxygenated blood to the muscles. With a difficult hike like the Grouse Grind the heart must pump more oxygenated blood to meet the demands of your working muscles. As your cardiovascular abilities improve you tire out less quickly. To continue to improve your cardiovascular fitness increase the cardiovascular component of your workout from 30 to 35 minutes.
To further intensify the cardiovascular component do four high intensity intervals instead of two. Perform one interval approximately every 7 minutes. For further information on cardiovascular training and intervals refer to Week One and Week Three. Your workout this week should take approximately 1 hour and 10 minutes to complete and should be done three times this week with a day of rest in between each workout. Way to go, you have now made it to the half way point. You should already notice improvements in your strength and energy levels. Stay focused and maintain your positive attitude and you will succeed in your pursuit of the Grouse Grind.
Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.