Written by: Adam Riedel, Scoutmaster Troop 899
Backpacking is a whole different type of camping. Backpacking is not something you just decide one day to do if you have never camped before. It is one thing to go “glamping” as a first timer, but really embracing the backpacking experience takes some forethought and planning. One does not simply walk into the back-country un-prepared.
While we have worked very hard to plan and prepare for the trip we have schedule for this month, the weather this year so far has been far from cooperative. However, we will continue to prepare because this event will happen, our Scouts will just have to work on their own to “Be Prepared”! The goal of this blog is to help them get as ready as they can be.
Let’s start by discussing some of the major differences between the camping our Troop traditionally does, compared to Backpacking.
The biggest difference between camping and backpacking is in how you get to the spot where you are spending the night. Traditionally we drive our vehicles right up to the campsite, empty out the trunk and set up with in a few feet of the drop off location. When we go backpacking, we have to walk, sometimes a long ways, to get to the campsite for a night. When we go backpacking we are normally more than a 30 minute walk from the nearest road or safety vehicle access point.
Because of this, our backpacking trips are a classified as high adventure trips. The BSA requires certain things to allow Scouts to attend events of this nature. All Scouts wishing to attend a backpacking trip must be at least 13 years old, have achieved 1st Class rank or higher, and should have completed First Aid merit badge.
During our Traditional camping, it doesn’t really matter how much gear you bring, but we when backpack, you are required to carry EVERYTHING. Trust me, it gets heavy and when you do this more than once, you find ways to cut weight as quickly as you can when you realize how heavy extra things can be. There are backpackers I know that are so weight conscious, they cut their toothbrush in half and dry out drops of toothpaste on to foil instead of even taking a mini tube of toothpaste. While I’m not that aggressive, I do recommend that you pay very close attention to what you have and don’t have.
You could say that the difference is “Home Comforts” vs “Roughing It”. When our Troop camps, we have complex cooking stations, coolers to keep our food cold a trailer to deliver our canopies and even Dutch ovens when we want them. When we backpack we use ultralight weight stoves, no coolers, dried foods, etc. This is a very different approach and one that takes planning and learning new skills.
Drinking water. We have full access to drinking water just about every location our Troop camps. We turn a faucet handle and safe drinking water pours out. When we go into the back-country, it isn’t so easy. We have to find water where we can. Sometimes that is a spring, sometimes a stream, sometimes a lake, sometimes something less exciting. We have to filter and/or boil our water to make it drinkable.
The last item I’ll discuss is the level of physical fitness required to have a successful trip. During our traditional camping trips we can sit, relax, and get back to it when we feel better. Backpacking isn’t quite as friendly. There might not be a place to sit down AND you are still carrying ALL of your stuff. Because of that, I am including a few exercises for you to work on at home that will have a positive impact on our upcoming trip.
All of these exercises are body weight exercises that require no additional workout gear besides what you already have. Completing these exercises at least 2 times per week will strengthen your body to better handle carrying the weight of your pack and gear as well as your ability to walk on a non-surfaced trail and up and down hills.
Squat Jumps - 3 Sets of 8, rest 20 seconds
Stand with your hips shoulder-width apart.
Hinge at the hips and knees to squat down until your thighs are parallel to the floor. Push your butt back and don’t allow your knees to pass in front of your toes.
Press into your feet and jump as high as you can, raising your hands toward the ceiling, then immediately drop back down into a squat when your feet land. Repeat.
Tip: Land on the balls of the feet to absorb the impact of the fall.
Single-Leg Glute Bridges - 3 Sets of 10, rest 20 seconds
Lie on your back with your arms at your sides, palms down.
Bend your right leg and place the right foot flat on the floor in front of your buttocks. Extend and raise the left leg straight ahead.
Drive through the right heel and squeeze the glutes to raise your hips high into the air. Lower your hips to return. Complete all 10 reps with your left leg raised before switching sides.
Tip: If this is too strenuous with one leg extended, perform the exercise with both feet on the floor.
Dead Bugs - 3 Sets of 8, rest 15 seconds
Lie on your back with your knees bent in the air at a 90° angle and your arms stretched toward the ceiling.
Push your lower back into the floor and extend your left leg so it is parallel with the ground. Simultaneously lower your right arm to the floor above your head. Return to starting position and repeat using alternate limbs.
Tip: Use your breath. Exhale as you lower your limbs to the floor, then inhale as you bring them back to the starting position.
Split Squats - 3 Set of 8, rest 20 seconds
Start in a half-kneeling position with your right knee on the ground and your left foot flat on the floor in front of you. Your right toes should be engaged, ready to stand. Make sure your left knee is directly over your left foot.
Place your hands on your hips and keep your spine neutral.
Press through your left heel to push upward until your front leg is fully extended.
Slowly lower yourself down until your right knee is on the ground. Repeat all reps, then perform on other side.
Tip: Keep your chest raised and open to avoid collapsing inward and rounding the back.
Single-leg Deadlifts - 3 Sets of 8 (each side), rest 20 seconds
Stand with your feet together. Lean forward slightly and shift all your weight onto your right foot. Allow a small bend in your right knee.
Keeping your back and left leg straight, press your left heel backward and up toward the ceiling. Simultaneously hinge forward at the hip until your torso is parallel to the floor and reach your arms toward the ground. Don’t twist or open your hips to the side.
Pause for one second, then return to standing by engaging your glutes and hamstrings.
Tip: If you’re unable to bring your torso and raised leg parallel to the floor, it’s likely caused by tight hips. Continue to perform this exercise to build strength and mobility.
Push-Ups - 3 Reps of 10-15, rest 20 seconds
Begin in a plank position with your hands directly beneath your shoulders and your toes curled under. Keep your arms back, and legs straight.
Bend your elbows to lower down until your nose is a few inches from the floor. keeping your elbows tucked in and your back and hips neutral.
Straighten your arms to push up until they're fully extended. Repeat.
Tip: you can increase the intensity by slowly descending to the floor then pushing up as quickly as possible.
Side Plank - 3 Sets of 10 (each side), rest 20 seconds
Start by laying on your side and placing your bottom elbow directly beneath your shoulder with your forearm on the floor. Stack your legs or bend your lower knee 90°.
Engage your core, glutes and legs as you lift your hips off the floor to form a straight line from your head to your feet. Hold for 5 seconds. Complete all reps, then perform on the opposite side.
Tip: To make sure your hips aren’t sagging, tighten your core as if bracing for a punch.
If you are willing to make the time to do these exercises two or three times per week, you will be physically prepared to handle the strains that backpacking has to offer. Being prepared physically will ensure you get a chance enjoy the trip and all the positives new experiences that backpacking has to offer.
I can’t wait to take another trip with those of you that can go. We are going to have a great time in a new environment share some new experiences.
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