Preparing for High Preparing for High AdventureAdventure

BSA High Adventure CampsBSA High Adventure Camps Philmont - Cimarron, NMPhilmont - Cimarron, NM Northern Tier – Ely, MNNorthern 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

http://philmontscoutranch.org

http://www.ntier.org

http://www.bsaseabase.org/

Why do High Adventure?Why do High Adventure?

Unique experiencesUnique experiences TravelTravel Different environmentDifferent environment Team-buildingTeam-building ChallengeChallenge

PreparationPreparation

Emotional / Team Building (FSNP)Emotional / Team Building (FSNP) Health and Personal Physical TrainingHealth and Personal Physical Training Crew Preparation TrainingCrew Preparation Training EquipmentEquipment

Emotional PreparationEmotional Preparation

Scout Appropriate?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?Scout Appropriate?

Health PreparationHealth Preparation

Physical ReadinessPhysical Readiness

The High Adventure PhysicalThe High Adventure Physical Diet and ExerciseDiet and Exercise Activity Pace Activity Pace Conditions and hypothermiaConditions and hypothermia ChallengesChallenges

HealthHealth

Personal Health and Medical Record FormPersonal Health and Medical Record Form All youth and adults participating in High All youth and adults participating in High

Adventure activitiesAdventure activities Physicians examPhysicians exam

Height Height and and Weight Weight recom-recom-mend-mend-ationsations

Diet and Weight IssuesDiet and Weight Issues

Do what works for youDo 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 wasteDrink water to eliminate waste Try using a “Diet Buddy”Try using a “Diet Buddy”

Personal Physical TrainingPersonal Physical Training

Cardiovascular trainingCardiovascular training Strength TrainingStrength Training Best Training is Hiking, Backpacking, Best Training is Hiking, Backpacking,

Paddling.Paddling.

Scuba CertificationScuba Certification Sailing TrainingSailing Training

Fitness PlansFitness Plans

Check with your doctorCheck with your doctor Consider a trainerConsider a trainer Understand physiology of exerciseUnderstand physiology of exercise Train for cardio, strength…Train for cardio, strength…

and and handshands!! Build a progressionBuild a progression Don’t rely on shakedowns!Don’t rely on shakedowns! Pick something you like!Pick something you like!

Sample Cardio-Vascular Sample Cardio-Vascular ExerciseExercise

Walking/Running/Hiking/BackpackingWalking/Running/Hiking/Backpacking Gym: step, bike, X-trainer, treadmillGym: step, bike, X-trainer, treadmill SwimmingSwimming Climbing StairsClimbing Stairs Step AerobicsStep Aerobics BikingBiking Whitewater Kayaking Whitewater Kayaking

Sample Cardio Exercise PlanSample Cardio Exercise Plan

January: 20-30 min. cardio, 70%, 3x wkJanuary: 20-30 min. cardio, 70%, 3x wk February: 20-30 min. cardio, 75%, 3x wkFebruary: 20-30 min. cardio, 75%, 3x wk March: 20-40 min. cardio, 80%, 3-4x wkMarch: 20-40 min. cardio, 80%, 3-4x wk April: 20-40 min. cardio, 85%, 3-4x wkApril: 20-40 min. cardio, 85%, 3-4x wk May-Jun: 30-60 min. cardio, 85%, 4-5x wkMay-Jun: 30-60 min. cardio, 85%, 4-5x wk July: 30-60 min. cardio, 85%, 5x wkJuly: 30-60 min. cardio, 85%, 5x wk

Strength TrainingStrength Training

Free weightsFree weights Bench weightsBench weights Circuit trainingCircuit training Exercises (situps, leg lifts, pushups, Exercises (situps, leg lifts, pushups,

etc.)etc.)

Secret Hints for Secret Hints for Canoeing TrainingCanoeing Training

Shoulder—sprain or strainShoulder—sprain or strain Wrist—overuse injuryWrist—overuse injury Impact injury—hit by paddle, rock or boatImpact injury—hit by paddle, rock or boat Hypothermia—can even occur in summer monthsHypothermia—can even occur in summer months Drowning—real spoilerDrowning—real spoiler SwampingSwamping CapsizingCapsizing

Canoeing Specific ExercisesCanoeing Specific Exercises

Upper body pullUpper body pull

Canoeing Specific ExerciseCanoeing Specific Exercise

Paddle drivePaddle drive Lat pull downLat pull down

Canoeing Specific ExerciseCanoeing Specific Exercise

Torso rotationTorso rotation

Canoeing specific exerciseCanoeing specific exercise

Shoulder endurance

Air Paddling

Body bar or light barbell for resistance

Crew Training Crew Training ActivitiesActivities

““Shake Down”Shake Down”

Crew TrainingCrew Training

Practice tripsPractice trips 10 mi paddling / 15-20 mi Backpacking10 mi paddling / 15-20 mi Backpacking Opportunity to work together as a crewOpportunity to work together as a crew Practice LNT campingPractice LNT camping Practice backcountry safety and cookingPractice backcountry safety and cooking Navigation / Map and Compass SkillsNavigation / Map and Compass Skills

Training OpportunitiesTraining Opportunities Lake Chesdin Dam to AlbrightsLake Chesdin Dam to Albrights James RiverJames River THE OLD DOMINION TRAILTHE OLD DOMINION TRAIL Appalachian TrailAppalachian Trail

• Shenandoah National ParkShenandoah National Park• Three RidgesThree Ridges• The PriestThe Priest Ramsey’s DraftRamsey’s Draft

CertificationsCertifications Youth ProtectionYouth Protection Wilderness First Aid, CPRWilderness First Aid, CPR Safety Afloat, Safe Swim DefenseSafety Afloat, Safe Swim Defense Severe WeatherSevere Weather

Consider:Consider: SCUBA: Open Water CertificationSCUBA: Open Water Certification Sailing TrainingSailing Training

EquipmentEquipment Trail StovesTrail Stoves Cook KitsCook Kits Mess KitsMess Kits Water TreatmentWater Treatment Trail TarpTrail Tarp TentsTents PacksPacks

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

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

growing older. growing older.