Weighted Backpack on Treadmill

[Smoker_98]

So I have an opportunity to buy a nice treadmill to do some (consistent) AM cardio. I was thinking of jacking the incline up (like I usually do at the gym) but adding a 50 or 75lb sandbag in a backpack I have for some extra weight. Hopefully this would help my calf development and burn some extra calories. What do you guys think?

[nObu]

How very rocky of you ;)

Watch your lower back, keep you backpak tight and high.

Sounds like great cardio bordering aerobic and enaerobic.

[BigJimCalhoun]

You can also use stove wood-pellets from Home Depot. I don't do this one a treadmill, but do step ups onto a 22 inch box

see Mountain Athlete (http://mtnathlete.com/subpage_details.php?subpage_ID=111&page_ID=14) for a video of this

[Smoker_98]

Thanks all! Anyone had good success with this method, or one similar?

[Cardinal Slin]

I've used 5kg dumbells on each arm on the treadmill and it's helped but best not to do on incline as it can cause back issues if not done correctly. It's funny you think of this topic as I was thinking about it myself last night.

[Smoker_98]

I've used 5kg dumbells on each arm on the treadmill and it's helped but best not to do on incline as it can cause back issues if not done correctly. It's funny you think of this topic as I was thinking about it myself last night.


I was slightly worried about maybe stressing my lower back with the weighted backpack on an incline. Guess I will find out.

[swabe]

I wouldn't do it IMO. That's a pretty big strain on the back for sure. If your looking to burn more calories I would either pick up your pace or add more duration of time to your workout or a combo of the two. If your heart-set on adding weight I would consider a lead belt. Way less stress on the back.

[BigJimCalhoun]

I also belong to a website with vetted special forces members. Often, candidates for S.F. ask about running in a pack because I think that is one of the qualification tests.

The S.F. guys all recommend against running with any sort of pack on the back for training due to the strain it places. They instead recommend fast walking with a heavy pack, and running separately, but not together.

I do the step ups with a pack. A workout I would do myself is:

10 reps of 95lb BB thruster (front squat + push press)
100 step ups with 25lb pack
9 reps thrusters..
90 step ups...
8..
80..

[A L]

The S.F. guys all recommend against running with any sort of pack on the back for training due to the strain it places. They instead recommend fast walking with a heavy pack, and running separately, but not together.


If SF ain't doing it we shouldn't either!


I wouldn't do it IMO. That's a pretty big strain on the back for sure. If your looking to burn more calories I would either pick up your pace or add more duration of time to your workout or a combo of the two. If your heart-set on adding weight I would consider a lead belt. Way less stress on the back.

It really is that simple.


I was slightly worried about maybe stressing my lower back with the weighted backpack on an incline. Guess I will find out.

Or there is that method! :lol:

If you wanna do some weighted cardio try walking inclines w/ 25lb DB's. Do a search on posts by Fukkenshreadded. He does them w/ 40lb DB's (or has) and he's like 185lbs I think. I tried his workout (i'm 230) and made it 3 minutes and had to rest 3 minutes before I could make another go at it. Basically you go as far as you can as fast as you can and then you rest (while still walking, you just set the DB's down), rinse repeat till you get a mile walked w/ the DB's ... no matter how long it takes.

Or look into something like a Bar Complex. Theres a sticky somewhere...

Heres a recent thread about bar complexs and some really seasoned members ( I think a couple pro stongmen) giving some great options for cardio . If you're like me the machines aren't a daily option... I simply wont go do something I hate. Why would I?

http://www.afboard.com/forum/fitness-training/35763-what-you-thoughts-barbell-complexes.html


Oh yeah, and if you want big calfs you should try heavy Power Cleans and Heavy Jump Shrugs on your pulling day. I don't do much iso work for calfs, mostly stretching, and mine are big. I do loads of dynamic pulling)

[Smoker_98]

Thanks everyone! Just to be clear I will not be running with the pack on, just walking on an incline, about 3 mph probably 30 minutes every morning during the week on an empty stomach. Workout is solid based around the 5x5.

-Al I have done tons of power cleans in the past, for some reason I think it might just be my muscle structure, I have really long limbs and those fuggers will just not grow. I can deal with it, just thought maybe constantly pushing off my toes walking up an incline with some extra weight might get them going. I might give the dumbbells a try, but I can't really see how that would put any less strain on my back then a pack.

[T-Cake]

Only because you're mentioning exccessively heavy weight packs... I would say to watch out for how that impacts form, particularly while on an incline.

What about sticking to tread work but alternating every few minutes/miles with jumping off the tread and doing some sort of plyo or weight work... and then jumping back on?

e.g.
Climb uphill for 5 minutes
Get off TM and do overhead squats holding a plate or a DB
Get back on tread, jog for 5 minutes
Do a short barbell complex
Get back on tread... etc.

I know BigMachine does workouts with a weighted vest on -- at least that weight pack is evenly distributed rather than piled on to your back or your limbs. And it's not a 70# vest... more like 40, I think?

Meh. Just my $0.02

[Smoker_98]

If backpackers do it in varied terrain all day, I fail to see the issue with doing it on a treadmill for an hour. Never have heard of someone getting a strain from it. I did wear off patches of skin on my hips where the weight rested for the belt the first year I had the backpack...so I guess I do need to say, do the short stuff before going into back country for a week. My back hurt by the end, but that was just flesh.


Thanks Jaleena! I should be getting the treadmill some time this week, I will report back after the first session. Thanks all!

[tiramisu]

Have you considered getting a rope and just dragging the treadmill back and forth down the street?

[P Bo]

I know BigMachine does workouts with a weighted vest on -- at least that weight pack is evenly distributed rather than piled on to your back or your limbs. And it's not a 70# vest... more like 40, I think?

Meh. Just my $0.02

I do workout with a weighted vest, ie walking lunges, prowlers, stepmill and high incline treadmill walking doing Around The Worlds/Four Corners (rotate between front walking/right and left side shuffles and backwards walking. The vest I use is loadable up to 80 lbs but I only have it up to 40 lb for now. I will up it little by little as the 40 lbs get easier. The weight is evenly distributed in 4 pockets with adjustable straps to ensure a snug fit. I also walk a ridiculous amount with a back pack that weighs approximately 30 lbs. Provided the shoulder straps, chest strap and waist strap are properly adjusted, the back pack is ok, but the weighted vest is much better due to weight distribution IMO. If you do use the back pack, ensure you've packed it accordingly so the weights don't move and bounce or sway at the bottom.

If you want to work your calves, walk backwards on your tip toes on a high incline. Sounds silly, but you will kill your calves. I throw the tippy toe walking in when I walk backwards from time to time.

[Smoker_98]

Have you considered getting a rope and just dragging the treadmill back and forth down the street?

Lol, that's awesome. Maybe I'll get pics.

[Smoker_98]

I do workout with a weighted vest, ie walking lunges, prowlers, stepmill and high incline treadmill walking doing Around The Worlds/Four Corners (rotate between front walking/right and left side shuffles and backwards walking. The vest I use is loadable up to 80 lbs but I only have it up to 40 lb for now. I will up it little by little as the 40 lbs get easier. The weight is evenly distributed in 4 pockets with adjustable straps to ensure a snug fit. I also walk a ridiculous amount with a back pack that weighs approximately 30 lbs. Provided the shoulder straps, chest strap and waist strap are properly adjusted, the back pack is ok, but the weighted vest is much better due to weight distribution IMO. If you do use the back pack, ensure you've packed it accordingly so the weights don't move and bounce or sway at the bottom.

If you want to work your calves, walk backwards on your tip toes on a high incline. Sounds silly, but you will kill your calves. I throw the tippy toe walking in when I walk backwards from time to time.


Solid advice, THANKS!

[A L]

-Al I have done tons of power cleans in the past, for some reason I think it might just be my muscle structure, I have really long limbs and those fuggers will just not grow. I can deal with it, just thought maybe constantly pushing off my toes walking up an incline with some extra weight might get them going. I might give the dumbbells a try, but I can't really see how that would put any less strain on my back then a pack.

The DBs might now put less/more strain on your lower back but they will help your forearms and a few other stabilzers.

On the calf/power clean issue I would say do heavier cleans or super heavy jump shrugs


Have you considered getting a rope and just dragging the treadmill back and forth down the street?

Best advice yet.