Island Peak, Lobuche 6000 meter training plan 12 weeks

Average Weekly Training Hours 04:39
Training Load By Week
Average Weekly Training Hours 04:39
Training Load By Week

This training plan has been designed for Trekking peaks such as Island Peak and Lobuche which are just over 6000 meters high. Trekking peaks such as these require clients to trek for 4-8 hours daily so a good level of fitness is necessary to recover for the following day. The programme takes you through a mixture of cardiovascular workouts and strength sessions to prepare your body for the vigours of expeditions life.

We have tried to give some ownership of your training sessions so you can decide how to complete a session whether by Bike, Swim or Running. This makes it more enjoyable because you can use your strengths and find enjoyment in your program.

It has also been designed with the non gym user in mind so the strength sessions are basic exercises and it’s possible to complete them at home with using some improvised weights. We do recommend that you try to get outdoors when possible to help prepare you mentally for the challenge ahead.

Every training programme has been created by Personal trainers and experience expedition leaders. During the training you can contact a consultant at any time by using the contact form on the website. www.adventurefitnessconsultants.co.uk

Sample Day 2
0:20:00
mountain strength 1 (lower and upper)

Squats x12
box steps x20
Wall sit x30 seconds

2 sets-

Hands-Elbows- 30 seconds
Mountain climbers 30 seconds
Sumo press ups 30 seconds

3 sets-

Sample Day 3
0:20:00
Custom workout

Bike, Swim, Run, Hike. Keep in zone 2. If inside using the treadmill then set incline to 1.5.

Sample Day 4
0:20:00
Mountain strength 2 (lower and upper)

Box jumps x10
Squat Jumps x10
Calf raises x10

2 sets-

Leg raises 30 seconds
Upper body raises 30 seconds
scissors 30 seconds

3 sets

Sample Day 6
0:20:00
recovery workout. Below zone 1

Hike, Bike, Swim, Run keeping heart rate down. This workout promotes recovery by helping blood flow to the muscles. This should feel very slow and shouldn’t feel like training.

If still tight from previous workouts then make time for stretching. You may decide to stretch instead of a cardio based workout if you are fatigued.

After the session you should feel energized, not tired.

Sample Day 7
1:00:00
Mountain Walk Zone 1

hike on rough ground taking accent and decent. This may also require you to take a small rucksack weighing 5-10kg.

Try to work in zones 2-3.

If using a treadmill set the incline to 1.5.
The step machine and crosstrainer are also an option for the shorter sessions.

Sample Day 9
0:20:00
mountain strength 1 (lower and upper)

Squats x12
box steps x20
Wall sit x30 seconds

2 sets-

Hands-Elbows- 30 seconds
Mountain climbers 30 seconds
Sumo press ups 30 seconds

3 sets-

Sample Day 10
0:30:00
Custom workout

Bike, Swim, Run, Hike. Keep in zone 2. If inside using the treadmill then set incline to 1.5.

Tom Horrocks
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Adventure Fitness Consultants

Adventure Fitness Consultants is here to get you fit for your next adventure. We specialise in high altitude mountaineering expeditions and outdoor adventure races.

We are enthusiastic adventurers that coach you to perform better and enjoy what the outdoors has to offer. We work with beginners taking on their first outdoor challenge and elite aiming for the highest mountains. As experienced expedition leaders and personal trainers we can offer custom training programmes to suit your needs.