12-Week Trekking Program

Average Weekly Training Hours 07:17
Training Load By Week
Average Weekly Training Hours 07:17
Training Load By Week

If your vacation plans include trekking up some of the most scenic peaks in your area or around the world, this 12-week training program can help you get there. A few aspects of this program that make it unique: 1. It is great for the working person, as the workouts during the week are short but intense. Increases in intensity will help build your body's capacity for buffering lactic acid. The efficiency of your body’s buffering mechanism is crucial for keeping your legs and lungs working at the higher altitudes and for descending after a long journey to the top. So, while the longer, slower bouts of exercise are reserved for the weekends, you will do shorter, faster activities during the week to focus on building your body's "anaerobic threshold." 2. One advantage of this workout is that you can continue doing extra endurance workouts during the week. Your morning runs, your afternoon group cycle, or swim will still fit in. In this program, the weight training, fartleks, and the weekend workouts are "trekking-specific," so make sure you save time and energy for these activities. But feel free to add in extra endurance work during the week if you are already doing it and need it for your sanity. Features of the Plan: This multifaceted program offers a methodical, periodized approach to training. The weekly schedule of this plan addresses the body's various systems (aerobic, anaerobic, neuromuscular, endocrine, skeletal, etc), so you can train one system of the body while resting another. You will do workouts that target many critical factors that contribute to success in in the mountains, including building your aerobic and anaerobic capacity, improving your posture, increasing your strength, balance, and mobility, and targeting eccentric muscular contractions (key to descending). What to Expect: This 12-week program is broken up into three 4-week phases that gradually build in either volume or intensity, and then decrease to allow for recovery and rebuilding. The program culminates with a "taper" that should align with the start of your trip. What You Will Need: 1. This workout is geared towards running, but if you don't care to run, all fartleks and endurance workouts can easily be converted into walking, cycling, or skiing. You will need a general idea of your 5k race pace. 2. You will need a training backpack to which you can add weight. Each week, weight will be added and subtracted, based on the estimated weight that you will carry during your trek. 3. A small weight training area is needed, although the weight training is kept simple. Have Questions? Feel free to contact me at carrie@peakenergypt.com. Also please feel free to visit my company's website at www.peakenergytraining.com for more training information.

Sample Day 1
Bodyweight Circuit 1- Recovery

Day 1 of each week is normally an optional recovery circuit. We assume that Days 6 and 7 of each week were pretty hard crush-fests of endurance work. These Monday circuits are designed to stimulate your endocrine system into repairing your body from the weekend. For your first day, this is a good way to ease into the program.

Warmup jog, walk, or bike 5:00.

30 sec on/ 15 sec rest. Twice through:
1. Jump squats
2. Pushups
3. Supermans
4. Lateral line hops (double leg)
5. Narrow grip pushups
6. Hip dips R
7. Hip dips L
8. Jumping jacks
9. Tricep dips on bench
10. Reverse crunch

Sample Day 2
Mobility Circuit 1

Mobility is the key to maintaining balance and preventing injury. A light dynamic stretching routine a few times a week will pay dividends in helping you manage rough, uneven terrain in the mountains.

1 x 10 each way

1. Bar over/under
2. Bar forward/backward
3. 90-90-90
4. Child's pose with rotation

1. Scorpions
2. Eagles
3. Lunge walk with thoracic twist
4. Lunge walk with OH reach

1. Supine (lying down on back) hip rotation
2. Seated IT band
3. Lateral bodyweight lunges R/L

Sample Day 2
Trekking Weight Circuit 1

Your first weight circuit! It is multidirectional and introduces key movements to your training.

1. Warmup "muliti-directional "walk, jog, ski, and/or bike 10:00

2. Optional - Turkish getups with DB or backpack (10-30#) 5:00

3. 3x10 circuit:
A Standing DB press
B DB lunge *
C Standing Russian twists

4. 3x10 circuit:
A BB Upright row
B DB Step down *
C Seated Russian twist

5. Cooldown walk and/or stretch 5:00

Sample Day 3
Trekking Hill Fartlek 1

The Trekking Hill Fartlek focuses on:
1. Building your "climbing muscles."
2. Building your anaerobic energy system.
Short bouts of intense activity mixed in with aerobic activity are vital toward improving your body's ability to work more efficiently at altitude.
During the first 8 weeks, you can adjust any part of the fartlek to be performed on a bike or skis instead of running. During the last 4 weeks of the program, you should use walking as the primary activity for all of the fartleks .

1. Warmup jog, walk, ski or bike 10:00-15:00. *
2. 6-8 x hill run. Run uphill for 30 sec at a pace slightly more difficult than jogging, jog down, then repeat. No walking. No stopping. 8:00-11:00.
3. Cooldown jog, walk, ski or bike 10:00-15:00. *

Sample Day 4
Rotational Movement Circuit 1

This workout focuses on rotational movement through your core. As you walk, soft tissue in and around your pelvis moves through a series of slings that rotate, stretch, and release. This circuit builds strength through the ranges of motion that your core muscles use when you walk.

1 x 10, 1 x 6 (increase weight where applicable for second set)
1. Landmines
2. Leg lowers R/L
3. Hanging Ls
4. Prone crunch R/L
5. Cable cross pulldowns R
6. Cable cross pulldowns L

Sample Day 4
Mobility Circuit 2

1 x 10 each way

1. Table reach- through
2. Pec doorway stretch
3. Supine elbow-ups

1. Child's pose with rotation
2. Lunge walk with OH reach
3. Wall sit (1x30 seconds)

1. Cobra with R/L hip drop
2. Hurdler stretch
3. Lateral lunge stretch

Sample Day 6
Mobility and Posture Circuit

This circuit is great training for maintaining proper posture with a heavy pack. It includes several exercises which put your back and shoulders in a neutral position. It is great to do either before or after the hill workout.

1 x 10 each way
1. Physioball lat stretch
2. Physioball pec stretch
3. Elbow ups
1. Wall sits R leg 1 x 30 sec
2. Wall sits L leg 1 x 30 sec
3. Table reach-thru
4. Double leg eagles
1. Walking foot grab
2. Cobra with hip drop
3. Hurdler stretch (foot in)
4. Heel walks in/out/straight
5. Backward extended lunges

Carrie Lane
Peak Energy Performance Therapy

As a professional track and field coach and avid alpine climber, I have trained World Championships medalists, Olympic finalists, dozens of NCAA All Americans, and 4 National Champions. I will use the same balanced, methodical training approach with you that I have used with my elite power and endurance athletes. I am a former university track and field coach (Universities of Virginia and Nebraska) and a USA National Team coach for 3 World Track and Field Championships Teams.