Winter training for outdoor adventures: 6 moves from Outside’s Jenny McCoy

Beat the winter training slump: a six-week, trip-ready program based on Jenny McCoy's live Q&A

Short days, freezing temps, and information overload make preparing for a winter hike or trail run feel impossible. If you’ve ever stood in your living room staring at your boots and wondering whether you can safely carry a loaded pack up a snowy ridge, this plan is for you. Drawing on Jenny McCoy’s Jan 2026 live Q&A for Outside and the winter training trends of early 2026, this article converts her top tips into a practical, progressive six-week program built specifically for hikers, trail runners, and winter trekkers.

Why this matters in 2026

Winter outdoor travel is changing: volatile late-season storms and warmer freeze-thaw cycles in 2025–2026 are increasing route risk, and travelers are responding by prioritizing fitness and trip-readiness earlier in the year. At the same time, wearable tech and recovery-tracking improved in late 2025, making individualized pacing and HRV-informed recovery part of many athletes’ routines. More people also list exercise as their top New Year’s goal in 2026, according to a YouGov poll cited during Jenny’s Q&A —meaning you’re training alongside millions who want measurable results.

Program overview: who this is for and what you'll gain

This plan is aimed at three groups: day hikers stepping into winter terrain, trail runners transitioning to snow and slush, and multi-day winter trekkers needing sustained pack-carrying power. It pairs six foundational strength and mobility moves with a weekly structure of endurance, technique, and recovery sessions so you arrive fit, confident, and ready to problem-solve on trail.

• Duration: 6 weeks
• Sessions per week: 4–6 (mix of strength, endurance, skills, and recovery)
• Key outcomes: better pack-carrying strength, uphill power, single-leg stability, cold-weather endurance, and trip readiness (gear-check and safety skills)

Six moves Jenny McCoy emphasized — why each matters

In her live Q&A Jenny highlighted movements that build specific, trail-ready strength: unilateral loading, posterior-chain resilience, and anti-rotation core control. Below are the six moves we convert into reproducible exercises with sets, reps, regressions, and progressions.

1. Pack Step-Up (loaded step-up)

Why: Mimics climbing with a weighted pack, builds unilateral leg strength and hip drive, and reduces fatigue from repeated elevation gain on trail.

• How: Use a sturdy box or step 12–20 inches high. With a pack or dumbbells, step up driving through the heel, stand tall, then control the descent.
• Sets/Reps: 3 sets of 8–12 reps per leg.
• Progressions: Increase weight, use a higher step, or add a hop at the top for power.
• Regressions: Bodyweight step-ups, lower step height.
• Form cues: Keep chest over hips, push through heel, avoid trunk collapse.

2. Romanian Deadlift (RDL) or Single-Leg RDL

Why: Reinforces the posterior chain—hamstrings, glutes, lower back—critical for controlling downhill braking and powering uphill steps in deep snow.

• How: Hinge at hips with soft knees, lower weights along shins, feel stretch in hamstrings, return to stand. For single-leg RDL, balance on one leg with opposite leg reaching back.
• Sets/Reps: 3 sets of 6–10 reps; single-leg 8–10 per leg.
• Progressions: Increase load or tempo; hold pause at bottom.
• Regressions: Kettlebell deadlift or hip-hinge drills with bodyweight.

3. Reverse Lunge with Overhead Carry

Why: Trains balance, hip stability, and core—especially when wearing a pack and using poles. Overhead carry element strengthens upper back and shoulders for load control.

• How: Hold weight overhead or in front rack, step back into lunge, drive through front leg to stand.
• Sets/Reps: 3 sets of 8 per side.
• Progressions: Use heavier load or instability (BOSU or soft surface).
• Regressions: Stationary lunge with lighter weight or bodyweight.

4. Farmer/Pack Carries (loaded carries)

Why: Simulates long carries with pack weight—builds grip, core stabilization, and posture endurance for multi-hour treks.

• How: Walk 30–100 meters holding dumbbells or a loaded pack; focus on upright posture and steady breathing.
• Sets/Reps: 4–6 carries per session, starting at 30m and progressing to 100m.
• Progressions: Increase weight, incline, or distance; carry on uneven terrain to mimic trail.
• Regressions: Lighter loads, shorter distances.

5. Anti-Rotation Core (Pallof Press or Tall-Kneeling Chop)

Why: Resists torso twist from uneven steps and pole planting, protects the low back under load.

• How: With a band anchored at chest height, press the handle away and hold, resisting rotation. Perform on both sides.
• Sets/Reps: 3 sets of 8–12 presses per side (hold 2–4 seconds at full extension for added challenge).
• Progressions: Add single-leg stance or perform with pack on.
• Regressions: Shorter holds, less band tension.

6. Mobility & Breath Work (dynamic hip openers + cold tolerance breathing)

Why: Maintains stride length in cold, improves circulation and core temperature regulation; breathing drills help manage exertion and cold-induced hyperventilation.

• How: 10–12 minutes of mobility: leg swings, figure-4 hip openers, thoracic rotations; then 5 minutes of breath-control drills (paced nasal breathing, 4:4 cycles).
• Sets/Reps: Daily 10–20 minutes, especially pre- and post-workout.
• Progressions: Add loaded mobility with pack, integrate into warm-up hikes.

Weekly structure: how to use the six moves across six weeks

This is a progressive plan with two strength sessions, two endurance sessions, one skills/tech session, and active recovery per week. Adjust according to your baseline fitness and upcoming trip timeline.

Sample week (Weeks 1–2: build the base)

1. Day 1 — Strength A (45–60 min): Pack Step-Ups (3x8), RDL (3x6–8), Anti-Rotation (3x8 each side), Mobility (10 min).
2. Day 2 — Endurance (45–90 min): Zone 2 aerobic session (easy trail run or fast hike). Focus on continuous movement, conversational pace.
3. Day 3 — Active recovery: Mobility + breath work, short indoor walk.
4. Day 4 — Strength B (45–60 min): Reverse Lunge Overhead (3x8), Farmer Carries (4 x 30m), single-leg RDL (3x8), core plank variations.
5. Day 5 — Skills/Interval (30–60 min): Hill repeats or tempo intervals (5 x 2 min uphill with 2-min recovery).
6. Day 6 — Long aerobic + pack: Hike with light pack 60–120 min, focus on pace and footwear; practice pole use and quick gear checks.
7. Day 7 — Rest: Full rest or gentle mobility.

Sample week (Weeks 3–4: increase specificity)

Increase weight on strength moves, extend long aerobic time, and make carries longer and on steeper terrain.

Sample week (Weeks 5–6: sharpen and taper)

Reduce total volume slightly but maintain intensity—simulate planned trip days with a heavy pack hike midweek and a long day one week out. Focus on sleep, nutrition, and gear checks.

Progression plan (how to scale each week)

• Weeks 1–2: Establish form, lower loads, higher focus on mobility and breathing.
• Weeks 3–4: Add 5–10% weight each week to strength moves or 10% more carry distance; increase long hike time by 20–30%.
• Weeks 5–6: Peak load in Week 5, then taper Week 6 (reduce volume 30–40%) while keeping intensity on short sessions.

Cardio strategy: winter-specific endurance training

Winter trail running and trekking demand both steady endurance and repeated anaerobic efforts (e.g., breaking trail or climbing steep pitches). Use this mix:

• Zone 2 base: 1–2 sessions weekly for mitochondrial fitness and fat adaptation—easy trail runs or ski-erg.
• Hill repeats: 1 session weekly to build climbing power—6–10 repeats of 1–3 minutes at hard effort with full recovery downhill.
• Pack simulations: 1 long hike with pack per week; progress pack weight gradually.

Cold-weather considerations and trip-readiness tips (skills you should practice)

Jenny stressed the importance of specificity beyond the gym: train with the gear you’ll use, rehearse micro-skills, and respect recovery. Here are practical winter-specific items to include in your weekly plan:

• Boot breaks + crampon drills: Regular short walks in hiking boots and gaiters; practice putting on crampons and adjusting boot bindings while cold and gloved.
• Pole technique: Practice two-pole rhythm on uphill and pole braking downhill; poles reduce knee and quad load on descents.
• Layering dress rehearsals: Practice removing/adding layers during a break without losing heat; this saves calories on trail.
• Weather systems and route choice: Expect more variable winter storms through 2026—practice being decisive: bail earlier, pick sheltered routes, and pre-plan bailout options.

Nutrition, recovery, and tech—2026 updates

Recovery is now more data-driven. Late-2025 improvements in wearable battery life and HRV accuracy make it easier to tailor load; if your HRV dips, opt for an active recovery day.

• On-trail calories: Aim for 250–350 calories/hour on cold winter days for strenuous effort; prioritize quick fats and carbs (nuts, energy bars, nut butter sachets).
• Hydration: Use insulating sleeves and carry an insulated bladder or bottles—freezing is the #1 hydration failure in winter.
• Sleep & recovery: Prioritize 7–9 hours and use nightly protein (20–30g) to support muscle repair after heavy sessions.
• Use wearables wisely: Take HRV trends (7–10 day average) as guideposts—don’t overreact to single-day numbers.

Example 6-week plan (compact)

Below is a compressed table-style week-by-week roadmap. Use conservative progression: increase only one variable at a time (weight, reps, or distance).

Weeks 1–2

• Strength A/B: foundational loads, perfect form.
• Endurance: 60–90 min Zone 2 + 1 hill session.
• Long hike: 2–3 hours with 10–15% of target pack weight.

Weeks 3–4

• Strength: +5–10% load, add single-leg RDLs.
• Endurance: extend long hike to 3–5 hours, increase pack to 25–40% target.
• Skills: crampon practice and cold kit drills.

Weeks 5–6

• Peak Week 5: heaviest carry, longest hike; include one simulation day full kit.
• Week 6: taper—drop volume by 30–40%, keep intensity, prioritize sleep and hydration.

Micro case study: Anna’s winter summit (realistic example)

Anna, a 34-year-old avid day-hiker, used this plan before a three-day winter ridge traverse in late January 2026. Baseline: two runs/week, no winter pack experience. After six weeks she:

• Increased pack-carry distance from 2 km to 6 km at a 25 lb equivalent,
• Reduced perceived effort on a 700m ascent by 20%, and
• Successfully practiced crampon swaps and micro-layering, avoiding the hypothermia scare she’d faced on a prior trip.

Her outcome: finished the traverse without emergency bailout and reported better energy on summit day—concrete evidence that specificity + progressive overload works.

Common mistakes and how to avoid them

• Going too heavy too soon: Progress weight/distance conservatively—5–10% rule.
• Ignoring unilateral work: One-legged asymmetries show up on trail—address with step-ups and single-leg RDLs.
• Skipping skills practice: Strength won’t replace practiced gear habits—rehearse with gloves and cold temps.
• Over-relying on short-term HR spikes: Use trends, not single numbers.

Final checklist before your trip (trip readiness)

1. Simulation day completed with target pack weight.
2. Footwear broken-in, gaits and crampons practiced.
3. Navigation plan and bail options established; someone knows your route.
4. Nutrition & hydration packs tested in cold conditions.
5. Recovery plan: sleep & light sessions to keep legs fresh day-of.

“Specificity is king—train like you’ll move on the mountain,” Jenny McCoy emphasized during her January 2026 Q&A. Use gear, positions, and breathing from your trip in training to build confidence as well as fitness.

Actionable takeaways (do these this week)

1. Schedule your six-week calendar now and block training sessions as non-negotiable appointments.
2. Do a simulation hike this weekend with 25% of planned pack weight and practice layering and crampon changes.
3. Add two strength sessions using the six moves and log loads/reps for steady progression.
4. Use HRV or simple RPE to guide recovery—if HRV dips for three days, switch one hard session to recovery.

Looking ahead: winter training trends for late 2026 and beyond

Expect continued refinement of wearable-derived recovery metrics and more accessible augmented-reality route rehearsal tools in late 2026. Training plans will get smarter—pairing on-trail GPS data with strength logs to recommend exact tapering and load for your next trip. For now, combine Jenny McCoy’s movement specificity with smart, conservative progression to get the best results.

Call to action

Ready to start? Download the printable 6-week checklist and training calendar, join the next Outside live session with Jenny McCoy, or share your training week in the comments below so we can help refine your plan. Train specific, stay safe, and get after that winter summit.

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