12-Week Trekking Program

Author

Carrie Lane

All plans by this Coach

Length

12 Weeks

Typical Week

4 Other, 3 Strength, 2 Run, 1 Day Off, 1 Brick

Longest Workout

5:05 hrs

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Summary

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. The higher intensity workouts serve to build your strength reserve and overall work capacity. So, while the longer, slower bouts of exercise are reserved for the weekends, you will do shorter, faster activities during the week.

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.
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@verticalpush.com. Also please feel free to visit my company's website at www.verticalpush.com for more training information.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:40
Training Load By Week
Average Weekly Training Hours: 07:40
Average Weekly Breakdown

Carrie Lane

Vertical Push Training

I offer custom and standard strength training programs that complement most endurance training plans. Whether you are coming back from injury, preventing chronic injury, or looking to improve your performance, my planned approach to critical auxillary training can provide you the missing link you may need to achieve your training objective. Please visit my website at www.verticalpush.com and follow me at @coachcarrielane

Back to Plan Details

Sample Day 1

0:20:00
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

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

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

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

Sample Day 1

0:50:00
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. 3x8 circuit:
A Standing DB press
B DB lunge *
C Standing Russian twists

4. 3x8 circuit:
A BB Upright row
B DB Step down *
C Seated Russian twist

5. Cooldown walk and/or stretch 5:00

Sample Day 2

0:35:00
Trekking Hill Fartlek 1

The Trekking Hill Fartlek will:
1. Strengthen your "climbing muscles."
2. Build your anaerobic energy system.

During the first 8 weeks, you can adjust any part of the fartlek to be performed on a cycle 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 cycle 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 3

0:12:00
ANNAPURNA

30" on/ 15-30" off. Twice through.
a) Supermans
b) Kneeling bows with rounded back
c) Supine hip lifts
d) Supermans alt limb
e) Glute bridge
f) Supine toe touch alt R-L
g) Squirms
h) Prone crunch alt shoulder
i) Straight leg glute bridge R
j) Straight leg glute bridge L
k) Supine scissors

Sample Day 3

0:20:00
Mobility Circuit 2

1 x 10 each way

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

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

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

Sample Day 5

0:38:00
Trekking Hill Fartlek 2

1. Strengthen your "climbing muscles."
2. Build your anaerobic energy system.

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 cycle 10:00-15:00. *
2. 4 x 30 sec sprint up hill/stadium stairs. Walk down.
3. 1 mile run at 5k brisk pace
4. 4 x 30 sec sprint up hill/stadium stairs
5. Cooldown jog, walk, ski or bike 10:00-15:00. *

Sample Day 5

0:20:00
Mobility and Posture Circuit

This circuit helps with proper posture for a heavy pack. It includes several exercises which put your back and shoulders in a neutral position. Do this before or after the hill workout.

1 x 10 each way
SHOULDERS
1. Physioball lat stretch
2. Physioball pec stretch
3. Elbow ups
TORSO
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
HIPS
1. Walking foot grab
2. Cobra with hip drop
3. Hurdler stretch (foot in)
4. Heel walks in/out/straight
5. Backward extended lunges

12-Week Trekking Program

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