6000 Peaks plan
Author
Tom Horrocks
All plans by this CoachLength
16 Weeks
Typical Week
1 Strength, 1 Custom, 2 Walk, 1 Run
Longest Workout
4:00 hrs
Plan Specs
fitness beginner intermediate multi day strength
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Summary
While using the programme be sure to research techniques of weightlifting. If you are new to strength training you may decide not to progress onto the more technical exercises. In this case use one of the earlier strength sessions in the programme to continue your practice. Don’t move onto training you body hasn’t adjusted to yet.
If you miss a week of training due to illness. Continue the training from the period you are due to complete next. Don’t go back and try to complete extra work.
Stats
Sample Day 1
Air squat X15
Good morning with ash pole/ light barbell (10- 20kg) x15
Box step ups x 10 each leg
3 sets
1 minute walking on toes with dumbbells (10-20kg)
1 minute wall sit (back against wall, legs at 90 degrees)
X2 sets
Sample Day 3
Bike, Swim, Run, Hike. Keep in zone 1.. If inside using the treadmill then set incline to 1.5.
Sample Day 7
Complete a walk or jog for the given duration. This workout is best completed outdoors off road or pavement but can be completed in a gym. If using a treadmill set the incline to minimum 1.5%.
Sample Day 8
Air squat X15
Good morning with ash pole/ light barbell (10- 20kg) x15
Box step ups x 10 each leg
3 sets
1 minute walking on toes with dumbbells (10-20kg)
1 minute wall sit (back against wall, legs at 90 degrees)
X2 sets
Sample Day 10
Bike, Swim, Run, Hike. Keep in zone 1.. If inside using the treadmill then set incline to 1.5.
Sample Day 14
Complete a walk or jog for the given duration. This workout is best completed outdoors off road or pavement but can be completed in a gym. If using a treadmill set the incline to minimum 1.5%.
Sample Day 15
Air squat X15
Good morning with ash pole/ light barbell (10- 20kg) x15
Box step ups x 10 each leg
3 sets
1 minute walking on toes with dumbbells (10-20kg)
1 minute wall sit (back against wall, legs at 90 degrees)
X2 sets