Outdoor

Strength & Conditioning

Build the strength, endurance and confidence for bigger days outdoors.

HFS Outdoor Strength & Conditioning is a 12-week training programme designed for people who enjoy hiking, hillwalking and spending time in the Scottish Highlands.

Whether you are preparing for a specific challenge, planning longer mountain days, working towards your first Munro or simply want stronger legs, better fitness and more confidence outdoors, the programme will be adapted to your goals and current ability.

What the programme includes

Over 12 weeks, you will receive:

  • 12 outdoor Strength & Conditioning sessions
  • 6 hill conditioning sessions in the Pentland Hills
  • 6 mountain training days
  • A personalised training programme delivered through the HFS Training App
  • Guidance on preparation, pacing, hydration, nutrition, mobility and recovery

Outdoor Strength & Conditioning

These 60-minute sessions focus on building the physical foundations needed for hiking and mountain activities.

Training may include:

  • Lower-body strength
  • Core stability
  • Balance and coordination
  • Loaded carries
  • Cardiovascular conditioning
  • Knee, ankle and hip strength
  • Mobility and movement quality

The aim is to build a stronger and more resilient body that performs well outside the gym.

Pentland Hills Conditioning

Every second week, one of the sessions takes place in the Pentland Hills.

These two-hour sessions may include:

  • Uphill walking and intervals
  • Weighted vest training
  • Improving pace and breathing
  • Building leg endurance
  • Preparing for steeper climbs
  • Practising control and stability on descents

     

Mountain Training Days

On the alternating weeks, the second session is replaced by a longer mountain training day.

These sessions provide practical experience and help you build more time on your feet in real outdoor conditions.

During the mountain days, we will cover:

  • How to warm up before hiking
  • Pacing during longer climbs
  • Hydration and nutrition
  • Managing energy during the day
  • Mobility and stretching during longer walks
  • Cooling down and recovering after the hike
  • Building confidence on more demanding terrain

Routes will be selected according to the group’s ability, goals and weather conditions.

Who is it for?

This programme is suitable for:

  • Hikers and hillwalkers
  • People preparing for a specific mountain challenge
  • Anyone wanting to complete longer or steeper routes
  • People preparing for Munros or multi-day hikes
  • Those wanting to strengthen their knees, ankles and hips
  • Anyone who wants to improve their outdoor fitness and conditioning

You do not need to be an experienced mountaineer. The programme will be adjusted to your current level.

Ready to become Mountain Ready?

Build the strength to climb, the endurance to keep going and the confidence to enjoy bigger days outdoors.

Contact me to discuss your goals and find out whether the programme is right for you.