The best way to train for carrying heavy loads is to carry them, a good way to train is by using stadium stairs or stair machines while carrying a loaded pack. This program focuses on the specific muscle group and motions used when carrying a pack.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday |
| 1 | Cardio: 30 min. walk or jog using stadium stairs or stair machine. While carrying 5-10 pound pack | Trail Training: Any lower body weight lifting will help build strength and prevent soreness. Start with 1 or 2 sets of 10 reps of each exercise. | Rest | Trail Training: Do lunges on a ramp or hill. Extend one leg forward; drop the back knee almost to the ground. Repeat uphill and across the slope. 2 sets of 10 reps. | Repeat Mondays workout. |
| 2 | Cardio: 45 min. using stadium stairs or stair machine. Add 5 pounds to your pack. | Trail Training: Lower body weight lifting, 2 or 3 sets of 10 reps. Add balance exercise on a wobble board to strengthen ankles. | Rest or cross train 30 min. | Trail Training: Use a step stoll at home to pratice larger steps with a 5 to 10 pound pack. Alternate stepping up and down slowly, making sure your hips, knees and ankles are aligned. 2 or 3 sets of 10 reps. | Repeat Mondays workout. |
| 3 | Cardio: 60 min. using stadium stairs or stair machine. Add another 5 pounds to your pack. | Trail Training: Lower body weight lifting, 3 or 4 sets of 10 reps. Add core strength exercises , which improve your balance. | Rest or cross train 30 min. | Trail Training: Try squats with a 5 to 10 pound pack. Make sure and keep your back straight. Do 2 or 3 sets of 10 reps. | Repeat Mondays workout. |
| 4 | Cardio: 60 to 90 min. using stadium stairs or stair machine. Add another 5 pounds to your pack. | Trail Training: Lower body , ankles, and core. Do 4 or 5 sets of 10 reps. | Rest or cross train 30 min. | Trail Training: Lunges, steps, and squats with a 15 to 20 pound pack. | Repeat Mondays workout. |
