Preparing for High Adventure

BSA High Adventure Camps Philmont - Cimarron, NM Philmont - Cimarron, NM Northern Tier – Ely, MN Northern Tier – Ely, MN Sommers base: BWCAWSommers base: BWCAW Atikokan base: Quetico Provincial Park, ONAtikokan base: Quetico Provincial Park, ON Bisset base: Pine lake, MBBisset base: Pine lake, MB Florida Sea Base Florida Sea Base Main Base: Lower Matecumbe KeyMain Base: Lower Matecumbe Key Brinton Environmental Center: Summerland KeyBrinton Environmental Center: Summerland Key St Thomas USVISt Thomas USVI

Why do High Adventure? Unique experiences Unique experiences Travel Travel Different environment Different environment Team-building Team-building Challenge Challenge

Preparation Emotional / Team Building (FSNP) Emotional / Team Building (FSNP) Health and Personal Physical Training Health and Personal Physical Training Crew Preparation Training Crew Preparation Training Equipment Equipment

Emotional Preparation

Scout Appropriate? When is a Scout Ready for High Adventure? When is a Scout Ready for High Adventure? Desire and commitmentDesire and commitment Physical & Emotional ReadinessPhysical & Emotional Readiness MaturityMaturity Will they eat the food and drink the water? Will they eat the food and drink the water? Can they self-medicate? Can they self-medicate? Will they practice personal hygiene? Will they practice personal hygiene? Can they work within the patrol method? Can they work within the patrol method?

Scout Appropriate?

Health Preparation

Physical Readiness The High Adventure Physical The High Adventure Physical Diet and Exercise Diet and Exercise Activity Pace Activity Pace Conditions and hypothermia Conditions and hypothermia Challenges Challenges

Health Personal Health and Medical Record Form Personal Health and Medical Record Form All youth and adults participating in High Adventure activities All youth and adults participating in High Adventure activities Physicians exam Physicians exam

Height and Weight recom- mend- ations

Diet and Weight Issues Do what works for you Do what works for you Consult your doctor Consult your doctor Lose it slow to keep it off Lose it slow to keep it off ½ to 1 pound per week½ to 1 pound per week Present weight x 10 = daily caloriesPresent weight x 10 = daily calories Drink water to eliminate waste Drink water to eliminate waste Try using a “Diet Buddy” Try using a “Diet Buddy”

Personal Physical Training Cardiovascular training Cardiovascular training Strength Training Strength Training Best Training is Hiking, Backpacking, Paddling. Best Training is Hiking, Backpacking, Paddling. Scuba Certification Scuba Certification Sailing Training Sailing Training

Fitness Plans Check with your doctor Check with your doctor Consider a trainer Consider a trainer Understand physiology of exercise Understand physiology of exercise Train for cardio, strength… and hands! Train for cardio, strength… and hands! Build a progression Build a progression Don’t rely on shakedowns! Don’t rely on shakedowns! Pick something you like! Pick something you like!

Sample Cardio-Vascular Exercise Walking/Running/Hiking/Backpacking Walking/Running/Hiking/Backpacking Gym: step, bike, X-trainer, treadmill Gym: step, bike, X-trainer, treadmill Swimming Swimming Climbing Stairs Climbing Stairs Step Aerobics Step Aerobics Biking Biking Whitewater Kayaking Whitewater Kayaking

Sample Cardio Exercise Plan January: min. cardio, 70%, 3x wk January: min. cardio, 70%, 3x wk February: min. cardio, 75%, 3x wk February: min. cardio, 75%, 3x wk March: min. cardio, 80%, 3-4x wk March: min. cardio, 80%, 3-4x wk April: min. cardio, 85%, 3-4x wk April: min. cardio, 85%, 3-4x wk May-Jun: min. cardio, 85%, 4-5x wk May-Jun: min. cardio, 85%, 4-5x wk July: min. cardio, 85%, 5x wk July: min. cardio, 85%, 5x wk

Strength Training Free weights Free weights Bench weights Bench weights Circuit training Circuit training Exercises (situps, leg lifts, pushups, etc.) Exercises (situps, leg lifts, pushups, etc.)

Secret Hints for Canoeing Training Shoulder—sprain or strain Shoulder—sprain or strain Wrist—overuse injury Wrist—overuse injury Impact injury—hit by paddle, rock or boat Impact injury—hit by paddle, rock or boat Hypothermia—can even occur in summer months Hypothermia—can even occur in summer months Drowning—real spoiler Drowning—real spoiler Swamping Swamping Capsizing Capsizing

Canoeing Specific Exercises Upper body pull Upper body pull

Canoeing Specific Exercise Paddle drive Paddle drive Lat pull down Lat pull down

Canoeing Specific Exercise Torso rotation Torso rotation

Canoeing specific exercise Shoulder endurance Air Paddling Body bar or light barbell for resistance

Crew Training Activities “Shake Down”

Crew Training Practice trips Practice trips 10 mi paddling / mi Backpacking 10 mi paddling / mi Backpacking Opportunity to work together as a crew Opportunity to work together as a crew Practice LNT camping Practice LNT camping Practice backcountry safety and cooking Practice backcountry safety and cooking Navigation / Map and Compass Skills Navigation / Map and Compass Skills

Training Opportunities Lake Chesdin Dam to Albrights Lake Chesdin Dam to Albrights James River James River THE OLD DOMINION TRAIL THE OLD DOMINION TRAIL Appalachian Trail Appalachian Trail Shenandoah National ParkShenandoah National Park Three RidgesThree Ridges The PriestThe Priest Ramsey’s Draft Ramsey’s Draft

Certifications Youth Protection Youth Protection Wilderness First Aid, CPR Wilderness First Aid, CPR Safety Afloat, Safe Swim Defense Safety Afloat, Safe Swim Defense Severe Weather Severe WeatherConsider: SCUBA: Open Water Certification SCUBA: Open Water Certification Sailing Training Sailing Training

Equipment Trail Stoves Trail Stoves Cook Kits Cook Kits Mess Kits Mess Kits Water Treatment Water Treatment Trail Tarp Trail Tarp Tents Tents Packs Packs

Scout Spirit The end goal is to develop good people. Through the experience of the rugged wilderness, Scouts learn physical fortitude and mental strength; through the isolated interactions within their crew, Scouts learn lessons in leadership, in the importance of doing their share of the work and in the necessity of teamwork to accomplish difficult tasks; through the careful practice of Leave No Trace Wilderness Ethics, Scouts learn to assess the impact of their actions upon their surroundings, to be aware of how they affect the environment and the people near them; and through the completion of their trip, Scouts gain confidence in their abilities to overcome tough challenges.

Anytime you're ready, Daddy. I'll be sitting outside growing older.