Killer Quads

— Kevin McPeek, Cincinnati, Ohio

Sorry to hear about your disdain for jogging, that would be one of the best ways to get your legs up to speed for your excursion. But, fortunately for you, there are other equally effective means to prepare your lower half for a week on the trails.

Start by increasing the lower body strength training in your weight program. The best exercises would be squats, lunges, leg extensions, leg curls, and toe raises. Do two to three sets of 12 to 15 reps using a weight that will force you to do some grunting and groaning to get through the last few reps.

The uphill trekking shouldn't present much of a problem for your legs (your lungs are another story), but the downhills can take a toll on your quads. The problem in going with gravity is that your quads have to act as a brake for you and your gear. They accomplish this task by making eccentric contractions, that is, firing or becoming active while stretching, or lengthening. An eccentric contraction produces as much as 30% more force through the muscle a concentric contraction (like a leg extension). That extra force can be tough on your muscles, especially where they join the tendon. A day of eccentric contractions can make your quads so sore they hurt to touch, which can make hiking unappealing.

The good news is that you can train your legs to handle eccentric contractions by doing, you guessed it, exercises that require eccentric contractions. An obvious way to do this in by walking, running, or hiking downhill on a regular basis (once every ten days or so). A treadmill can serve as a substitute if hills are hard to find. Plyometric exercises, such as bench jumps, are another way to develop quads of steel, but seek a qualified personal trainer to teach you these movements. You should also be getting at least three good doses (30 minutes or more) of aerobic exercise each week -- ideally walking, hiking, running, or cycling. A good aerobic foundation will help you adapt to the thin air at higher altitudes.