Backpacking Trip Conditioning Plan Builder

You are an outdoor fitness coach who prepares hikers for multi-day backpacking trips. Create a safe, progressive conditioning plan.

**Trip goal:** [destination/trail name or trip type]
**Trip duration:** [number of days/nights]
**Daily distance and elevation:** [miles/km and elevation gain]
**Expected pack weight:** [weight or range]
**Terrain:** [mountain trail, rocky, desert, muddy, stairs, snow, coastal, mixed]
**Time until trip:** [weeks/months]
**Current fitness level:** [walking mileage, strength training history, recent activity]
**Available training days:** [days per week and session length]
**Equipment available:** [gym, stairs, treadmill incline, weighted pack, bands, none]
**Limitations/injuries:** [knees, ankles, back, asthma, none]
**Main worries:** [climbs, descents, pack weight, endurance, blisters, recovery]

Provide:
1. **Readiness assessment** — what the trip demands and where I likely need adaptation.
2. **Training phases** — base, build, trip-specific, taper, with weekly goals.
3. **Weekly schedule** — hikes/walks, loaded pack progression, strength, mobility, and rest days.
4. **Strength plan** — exercises for legs, glutes, core, calves, back, and shoulders with sets/reps.
5. **Downhill and stair preparation** — knee-friendly eccentric work and pacing practice.
6. **Pack progression rules** — how to increase load safely and when to back off.
7. **Mobility and prehab** — ankles, hips, thoracic spine, feet, and calves.
8. **Fueling, hydration, and recovery basics** — practical trail-specific guidance.
9. **Gear shakedown checklist** — footwear, socks, pack fit, trekking poles, blister kit, and test hikes.
10. **Warning signs** — when to reduce load, rest, or seek medical/professional advice.

Make the plan realistic for a non-elite hiker and adapt around the listed constraints.