The following is a quick overview of training ideas for this summer ahead of a more formal 3 stage programme (each of 6 weeks) we will circulate in October.
- Aim for at least 3 training sessions a week, some endurance, some strength – this will help you prepare for a larger volume of training you will need to try to fit into your busy lives from October.
- By October your endurance levels should be able to complete at least 60 minutes continuous endurance activity whether it is running, cycling, rowing or swimming etc.
- During strength sessions focus on movements for legs (squat, deadlift, lunges), back and shoulders(presses, rows and pulls) and trunk (glutes, abdominals and obliques). You can use a variety of equipment or bodyweight exercises are great to start if you don’t have any equipment available. You want to be looking for the correct resistance to complete around 4 sets of 15 reps.
- Mobility is going to be a huge area to work on to limit any injuries. For example using a foam roller or trigger point ball to loosen up muscles and joints after exercise. Add 10 minutes to the end of each of your training sessions to work hips, knees and especially back for carrying a bag when you’re not used to doing so will be a strain.
- Stretching just like mobility is vital to keep going day after day. It’s a great habit to get into now so come the event we limit any stiffness and aches at the start of a days climb. This can be done alongside your mobility at the end of sessions.