TRAINING PLAN

Want to join us on a multi-day trekking adventure? You do not need to be an uber athlete or have a lot of trekking experience. You will need to invest some time to train so that you have a base level of physical fitness so you enjoy your time in the mountains. Train today, to enjoy the trail tomorrow.

Preparing for treks that may summit multiple peaks through steep slopes and big steps requires persistent training. It is important to be able to carry a pack of up to 15kg while hiking 6 to 8 hours per day. Focus on both strength endurance and cardiovascular conditioning. Your training plan should incorporate all 4 elements below, and some examples of what you can do to prepare yourself are included.

Focus area What to do Details
Conditioning ·       Stairs training

·       Up and down hill hiking

Min. 20 flights continuously

Macritchie to Bukit Timah and back

Interval training (ie. climb steadily up for several minutes with a 10-15kg pack and recover coming down 30-40 mins/rep)

Strength ·       Squats, lunges, step-ups, pull-downs, dead lifts, bench presses

·       Plank, mountain climbers

2 full-body strength workouts twice a week for 30-45minutes each
Cardiovascular ·       Trail running

·       Walking on inclined treadmill

·       Swimming

45-60 minutes each time
Stretching ·       Stretch the calves, glutes, hips, and thigh muscles well 15 minutes of stretching muscles in use after every workout.

 

You will need to progressively ramp up your pack load, hiking time, distance and elevation gain (at roughly 10% per week) to safely and effectively build your trekking-specific conditioning. It is important to build this gradually as trying to cut short the weeks of training and ramping up too quickly will increase the risk of injury.

 

Week Cardio Stairs Training Strength Rest
W1

 

1x – 45mins 1x – 5kg pack

22 flights x3

1x – 30mins 4 days
W2

 

2x – 45mins 1x – 6kg pack

22 flights x4

1x – 30mins each 3 days
W3

 

2x – 60mins 1x – 8kg pack

30 flights x6

2x – 45mins each 2 days
W4

 

2x – 60mins 1x – 8kg pack

40 flights x8

2x – 45mins each 2 days
W5

 

2x – 80mins 3x – 10kg pack

40 flights x8

2x – 45mins each 1 day
W6

 

2x – 80mins 3x – 12kg pack

40 flights x8

2x – 45mins each 1 day
W7

 

2x – 80mins 3x – 15kg pack

40 flights x8

2x – 45mins each 1 day
W8

 

2x – 60mins 3x – 10kg pack

30 flights x8

2x – 45mins each 1 day
W9

 

2x – 45mins 1x – 8kg pack

22 flights x5

2x – 30mins each 2 days
W10

 

1x – 45mins 1x – 5kg pack

22 flights x5

1x – 30mins each 4 days

 

 

 

Example of a Week 2 schedule

Weekly breakdown Cardio & Stretch Conditioning & Stretch Strength & Stretch
Day 1 Distance

Walk/Jog 5km

 

Core strengthening (plank, dolphin pushups, warriors, bow, boat, shoulder stand)

 

Balancing

(Tree, dancer, garuda)

 

Spinal flexibility

(cobra, locust, triangles)

Day 2 Rest
Day 3 Duration: 30mins

 

10mins: Strength training

1 set of 100:

·       30 Lunges,

·       30 Squats,

·       10 Burpies,

·       30 Mountain climbers

2-mins/set; 1 min recovery. Go for 3 rounds at least.

 

10mins: Core conditioning

Thighs, gluts, quads

·       Chair & Warriors

·       Triangle/Side-angle stretches

Arms, Abs, Back & Shoulders

·       Shoulder stand

·       Warrior III

·       Plank, Side plank Superman

·       Bow

 

10mins: Balancing & Abdominal stretching

·       Tree, Garuda

·       Cobra, Locust

 

Day 4 Load of 5kg

4x 22 flights

Day 5 Rest
Day 6 Distance

Walk/Jog 5km

 
Day 7 Rest
In all cases, build in a 15min stretching at the end of each session.

 

 

 

 

Example of a Week 4 schedule

Weekly breakdown Cardio & Stretch Conditioning & Stretch Strength & Stretch
Day 1 50mins: Jog 6-7km

Start to jog with some incline / uneven terrain

Day 2 Duration: 45mins

 

20mins: Strength training

1 set of 180:

·       50 Lunges,

·       50 Squats,

·       20 Burpies,

·       60 Mountain climbers

3-mins/set; 1 min recovery. Go for 5 rounds at least.

 

10mins: Core conditioning

Thighs, gluts, quads

·       Chair & Warriors

·       Triangle/Side-angle stretches

Arms, Abs, Back & Shoulders

·       Shoulder stand

·       Warrior III

·       Plank, Side plank Superman

·       Bow

 

10mins: Balancing & Abdominal stretching

·       Tree, Garuda

·       Cobra, Locust

 

Day 3 Rest
Day 4 Load of 8kg

8 x 40; or 12 x 22

Day 5 Rest
Day 6 50mins: Jog 7-8km

Start to jog with some incline / uneven terrain

 
Day 7 Power/Core yoga or any other core workout.
In all cases, build in a 15min stretching at the end of each session.

 

 

 

Example of a Week 7 schedule

Weekly breakdown Cardio & Stretch Conditioning & Stretch Strength & Stretch
Day 1 60-80mins: Jog 9-10km

some incline / uneven terrain

Day 2 Duration: 45mins

 

20mins: Strength training

1 set of 180:

·       50 Lunges,

·       50 Squats,

·       20 Burpies,

·       60 Mountain climbers

3-mins/set; 1 min recovery. Go for 5 rounds at least.

 

10mins: Core conditioning

Thighs, gluts, quads

·       Chair & Warriors

·       Triangle/Side-angle stretches

Arms, Abs, Back & Shoulders

·       Shoulder stand

·       Warrior III

·       Plank, Side plank Superman

·       Bow

 

10mins: Balancing & Abdominal stretching

·       Tree, Garuda

·       Cobra, Locust

 

Day 3 Load of 13kg

8 x 40; or 12 x 22

Day 4 Rest
Day 5 50mins: Jog 7-8km

Start to jog with some incline / uneven terrain

Same as Day 2
Day 6 Load of 13kg

8 x 40; or 12 x 22

 
Day 7 Rest
In all cases, build in a 15min stretching at the end of each session.