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For those who weight train... what type of work out do you do?

I have been weight training for a few years now, but feel my work out could be geared more towards hiking/climbing.

Currently my workout includes:

Hike Camelback in the morning: 3 to 4 times a week
Weight train: day 1: Bis and chest
day 2: shoulders and back
day 3: tris

I will usually run about 2 to 3 miles post weights.

On weekends I will take on longer day hikes or overnight backpacking trips

As you can see i dont really see an opening where I can do my legs... I think squats are really important for hiking and such... but would hate to have sore legs while climbing or hiking... So would it be a good move to take off a Camelback day and throw in a legs day at the gym? and What type of weight training program are some you guys on?

Google "Shape of Your Life" from Outside magazine. I've taken all kinds of classes and used different systems over the years, this is the first one that's geared toward all-around outdoor performance rather than a specific sport. It's worked well for me, but it probably isn't for everyone. The nice thing is that it can grow with you and you don't hit "plateaus"...

Jeff

I lift 4 days a week and rotate thru 3 different workouts, so I don’t have a set workout routine for a set weekday. My 3 routines are

1. Chest/Triceps
2. Back/Biceps
3. Shoulders/Legs

I usually try to avoid legs the day before a hike. I do cardio everyday, either stationary bike or jog 7-8 miles. If I lift legs the day before a jog, I just run thru the soreness. This will help in the long run for steep hikes. After a quarter to half mile you barely feel it anyway.

For my leg routine, I only do leg presses, not squats. I always hurt my back with squats. If they work for you , do them, but I always end up pulling a back muscle when I do them. I generally try to do lower weight and higher reps. I usually do 6 sets of the following:

40 reps
30 reps
20 reps
10 reps
30 reps
40 reps

I start out at 225 lbs on the machine/sled and work up from there. The second sets of 30 and 40 reps are done at the same weight I did them originally. I think this helps me a lot in steep uphill sections. I’m not a fast hiker by any means, but I never get the “spaghetti leg syndrome” no matter how long or strenuous the hike.