Fitness

Eating right is only half the battle. To make sure you're in top shape for your high endurance trek, our trained fitness experts have designed a fitness programme to compliment our nutrition plan. Depending on your fitness level (and ambitions!) we will be hosting 8-month, 12-week and 6-week programmes.

We will help you get into peak physical shape prior to your departure with our fitness training designed to build strength, balance and on-going maintenance so you can ascend and descend comfortably under the weight of heavy gear. The more strenuous the climb, the more time you should spend devoted to training. With programs tailor-made specifically for hiking, our aerobic and anaerobic strength endurance training will be essential to your climb. We will also work on your flexibility and balance as they are equally as important for a successful summit.

Example:
To Train for Mt. Fuji by:

  • Sustained aerobic workout on stair-master or bike for 60 minutes. 
  • Run or jog 3-5 miles per week.  
  • Focus on building leg strength.
We recommend , the 6-week training plan.
 
Although the effort required varies according to route, the following training plan should be sufficient to get you in peak condition. 
 
To Train for Kilimanjaro:
  • Aim for long walks and hikes that have elevation gain.
  • Sustained aerobic workout on stair-master or bike for up to 90 minutes.
  • Practice breathing techniques and Yoga
  • Focus on building leg strength.

We recommend completing as much as the 12-week training plan as feasible.

6-Week Training

Example of 6-week training programme:

  • Glute Activation
  • Shoulder Activation
  • Fire Hydrant Stretch
  • Pigeon Stretch
  • Alternating Knee Lift
  • Squat to Hip Flexor
  • Alternating Quad Stretch
  • Alternating High Kicks
  • Torso Lunge & Twist
  • Jumping Jacks (15s, 30s 45s, 1min)
  • High Knees (15s, 30s 45s, 1min)
  • Low Knees (15s, 30s 45s, 1min)
  • Mountain Climbers (15s, 30s 45s, 1min)
  • Diagonal Mountain Climbers (15s, 30s 45s, 1min)
  • Grasshoppers (15s, 30s 45s, 1min)
  • Focus for this week is on building strength, balance, and a base. This will help prevent injury later.
  • For strength training work on your techniques and motion.
  • Ensure a good warm up and cool down to prevent injury.
Day Aerobic Strength Notes
Monday 20min cardio at 55% avg MHR
Run/ Bike
2x20 Squats
2x20 Sit Ups
2x10 Push Ups
2x40 Back Lunges
2x45s plank
2x8 Burpees
Outdoor Bootcamp
Tuesday 40min Cardio @ 60% MHR
Stepper/ Stair Climber
Wednesday 20mins Walk with Incline 3x30 Step Ups
3x15 shoulder presses
3x45s plank
3x30 Forward Lunges
3x30 Side Step Ups
3x15 v crunches
Thursday Rest
Friday 30min cardio at 65% avg MHR With Light Weights
3x20 Squats
3x20 Sit Ups
3x15 Push Ups
3x40 Step Ups
3x45s Side Planks
3x12 dips
3x30 Steps Walking Lunges
3x1min plank
Bootcamp
Saturday 2-3 hrs Outdoor Hike/ walk light weight
Sunday 40mins of stairs @ 70% MHR Bootcamp/Yoga
  • Continue building strength, balance, and a strong base.
  • Increase the number of reps for strength training.
  • Increase the intensity of aerobic activity.
Day Aerobic Strength Notes
Monday 40mins of stairs @ 70% MHR Bootcamp/Yoga
Tuesday 30mins of cardio @ 65% MHR
Row/ Stepper
With Light Weights
3x20 squats
3x15 jump squats
3x15 push ups
3x25 crunches
3x40 steps ups
3x30 jumping lunges
3x45s plank
3x20s side plank
Wednesday Rest
Thursday 60mins of stair climber @ 75% MHR
Friday With Semi-heavy Weights
3x25 squats
3x10 bench jumps
3x12 push up planks
3x45s plank
3x25 v crunches
3x10 knee tucks
3x10 push ups
Bootcamp
Saturday 2-3hrs hike/ walk with 20-25lb pack
Sunday 45min cardio @ 70% MHR Bootcamp/Yoga or Rest
  • Continue shift from strength training to emphasis on aerobic.
  • Increase the % of MHR and duration of aerobic activity.
  • Increase the amount of time spent outdoors hiking and backpacking.
Day Aerobic Strength Notes
Monday 45min cardio @ 70% MHR
Stepper/ Stair Climber
Bootcamp/Yoga or Rest
Tuesday 30mins cardio @ 60% MHR
Bike/ Run
2x100m sprint
2x30s knee tucks
2x30s Bench Jumps
2x1min plank
2x45s Side Plank
Wednesday 60mins of stairs @ 75% MHR
10 min walk
Thursday With Semi-heavy Weights
4x20 Squats
4x40 Side Steps
4x5 5s hold pushups
4x25 v crunches
4x20s v crunch hold
4x40 jumping lunges
4x30 stationary lunges
4x50m sprint
4x12 pushup plank
4x1min plank hold
Friday Bootcamp or Rest
Saturday 1500 steps up & down with a 15-20lb back pack Balance Exercises
Sunday Walk/ Run alternating for 1.5hrs Bootcamp or Rest
  • Emphasis on interval training and endurance.
  • Increase the % of MHR and duration of aerobic activity.
  • Increase the amount of time spent outdoors hiking and backpacking.
Day Aerobic Strength Notes
Monday Walk/ Run alternating for 1.5hrs @ 65% MHR Bootcamp or Rest
Tuesday 4 mile run alternating between 70 MHR and 80 MHR every mile 2x10 Push Ups
2x35 Squats
2x40 Step Ups
2x1 min plank hold
2x15 Dips
Wednesday Rest
Thursday 45mins cardio of 70%MHR
Row/ Stair Climber
With Semi-heavy Weights
4x20 Squats
4x40 Side Steps
4x10 5s hold pushups
4x25 v crunches
4x30s v crunch hold
4x40 jumping lunges
4x30 stationary lunges
4x50m sprint
4x12 pushup plank
4x1min plank hold
Friday 30mins stairs of 80% MHR Bootcamp
Saturday 4-5 hr hike with 20-25 lb pack.
3000-4000 ft of elevation gain.
Sunday Bootcamp or Rest
  • Emphasis on interval training and endurance.
  • Increase the % of MHR and duration of aerobic activity.
  • Increase the amount of time spent outdoors hiking and backpacking with a 35 lb pack.
Day Aerobic Strength Notes
Monday 45mins Cardio @ 75% MHR
Row/ Stair Climber
Bootcamp or Rest
Tuesday 1.5hr Cardio @ 70% MHR
Stepper/ Run/ Bike
With Semi-heavy Weights
3x8 Pull Ups
3x20 Squats
3x40 Step Ups
3x1.5 min plank hold
3x15 Push Ups
3x35 Crunches
Wednesday Rest
Thursday With Heavy Weights
4x50m sprint
4x8 Burpees
4x12 pushup plank
4x1min plank hold
4x40 jumping lunges
4x30 stationary lunges
4x10 5s hold pushups
4x25 v crunches
4x30s v crunch hold
4x15 Squats
4x30 Side Steps
Friday 45mins stairs of 80% MHR Bootcamp
Saturday 4-5 hr hike with 30lb pack.
Sunday Bootcamp/Yoga or Rest
  • Emphasis on maintaining level of week 5 and injury prevention.
  • Mental preparation and Rest. 1 day off before Trip starts on Saturday.
Day Aerobic Strength Notes
Monday 1.5mins Cardio @ 80% MHR
Stepper/ Stair Climber
Bootcamp or Rest
Tuesday Yoga
Wednesday 40min Stairs @ 70% MHR
Thursday 45min Walk
Friday Rest
Saturday Rest
Sunday Rest

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