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• Front cover
• Title page
• Copyright page
• Dedication
• Contents
• Guide to Muscles
• Acknowledgments
• Part I: Foundation for Outdoor Fitness
• Ch 1: Principles of Training
• Ch 2: Fitness Assessment and Adaptation
• Ch 3: Increasing Endurance
• Ch 4: Maximizing Strength
• Ch 5: Fueling for Outdoor Pursuits
• Ch 6: Overcoming Environmental Challenges
• Part II: Conditioning for Specific Activities
• Ch 7: Hiking, Trekking, and Backpacking
• Ch 8: Alpine Scrambling and Mountaineering
• Ch 9: Rock and Ice Climbing
• Ch 10: Trail Running
• Ch 11: Off-Road Biking
• Ch 12: Canoeing, Kayaking, and Rafting
• Ch 13: Snowshoeing, Cross-Country Skiing, and Backcountry Skiing
• Part III: Exercises for Peak Performance
• Exercise Finder
• Ch 14: Flexibility and Mobility
• Ch 15: Body Stabilization and Support
• Ch 16: Strength
• Appendix: Test Results Tracking Forms
• References
• Suggested Readings
• About the Authors
• Back cover