Train for the Tramp: Your ANZAC Weekend Fitness Plan
Got your pack, boots, and scroggin sorted for the ANZAC long weekend? It’s that time of year when half of Auckland seems to empty out into the Waitākere Ranges or the Coromandel, and for good reason. There’s nothing quite like earning that view from the top of a peak after a solid day on your feet.
But here’s a little secret from my years as a trainer: the difference between a memorable tramp and a miserable slog isn’t just about your gear. It’s about preparing your body for the unique demands of the trail. It’s about being trail-fit.
Beyond the Pavement: Why Functional Fitness for Tramping Matters
Walking on a treadmill or pounding the pavement around the Viaduct is great for your cardio, but it does very little to prepare you for the reality of a New Zealand track. We’re talking uneven ground, surprise tree roots, steep inclines, and the constant, load-bearing challenge of a heavy pack.
This is where functional fitness comes in. It’s not about building beach muscles; it’s about building a resilient, stable, and strong body that can handle unpredictable terrain without giving out. It’s about preventing that classic hiker’s knee or the screaming lower back two hours into a four-hour climb.
Building a Body for the Backcountry
To get your body ready for a multi-day hike, you need to think less about isolated movements and more about integrated strength. Your body works as a system on the trail, and your training should reflect that.
Stability is Your Superpower
Every single step you take on an uneven track is a single-leg balancing act. If your stability is poor, your knees and ankles take a thrashing as they overcompensate. This is why exercises like single-leg squats are absolute gold for any aspiring tramper.
Research consistently shows that single-leg work, combined with core exercises, builds the specific strength and endurance needed for long-distance hiking. You’re essentially mimicking the demands of the trail in a controlled environment, making your joints more resilient to the real thing.
The Core & Hip Connection
Think of your core and hips as the chassis of your vehicle. If they’re weak, everything else becomes unstable, especially when you strap a 15kg pack to your back. A strong core and powerful glutes protect your spine and transfer energy efficiently with every step.
This is where exercises like planks and Romanian deadlifts come in. They’re not just for the powerlifters at the gym! They directly build the posterior chain and core stability that, according to experts, are critical for improving balance and significantly reducing your risk of injury on the trail.
I once had a client, a super-fit runner, who decided to tackle the Tongariro Crossing with minimal specific prep. He had the cardio engine, no doubt, but his hips and core weren’t ready for the pack and the “Devil’s Staircase.” He finished, but he spent the next three days hobbling around with a seized-up lower back, vowing never again. After we spent a couple of months focusing on functional strength—lots of loaded carries, single-leg deadlifts, and hip work—he did it again and felt, in his words, “like a completely different person.” He could actually enjoy the view this time.
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Your 4-Week Prep Programme: A Smarter Approach
So, what does this look like in practice? Forget smashing yourself every day. It’s about a smart, progressive plan.
Aim for two or three strength sessions during the week focusing on those key movements. Then, on the weekend, get out for a long walk, ideally on a trail. Start with a light pack—maybe 5kg—and add a little more weight each week. This lets your shoulders, back, and legs adapt to the load gradually.
It’s about training smarter, not just harder. A tool like PATO can be brilliant here, using its AI to build a personalised programme that adapts to your current fitness and progressively builds that trail-specific strength we’ve been talking about, ensuring you’re ready when the long weekend rolls around.
Key Takeaways for Your Tramp Prep
You don’t need to live in the gym to prepare properly. A focused approach will get you incredible results and make your ANZAC weekend adventure so much more enjoyable. Here’s what to remember:
- Train on One Leg: Prioritise single-leg exercises like lunges, step-ups, and single-leg squats. They are the most direct way to build trail-ready stability.
- Build Your Chassis: Don’t neglect your core and glutes. Planks, bridges, and deadlifts are your best friends for building a strong foundation to carry your pack.
- Practice with Weight: Your body needs to adapt to carrying a load. Incorporate a weighted pack into your weekend walks, increasing the weight slowly over a few weeks.
- Listen to Your Body: Consistency beats intensity. It’s better to do three good sessions a week than to smash yourself once and be too sore to move.
Now go earn that stunning view. See you on the trail!
