Extreme Trekking Training with These Practical Tips for Success
‘Head to Toe Fitness’ is crucial for extreme trekking due to the demanding physical and mental challenges involved. On Hiking Trails and during all Outdoor Activities, being well-prepared allows you to handle the rigorous demands, enhancing your safety, enjoyment, and overall experience.
Whilst Extreme Trekking you can experience the awe-inspiring beauty and formidable dangers of Mother Nature. She is such a powerful force; from cold of the Arctic to the searing heat of the Desert; from the majestic Mountains and serene Forests to turbulent Storms, Mother nature captivates and Challenges us.
Mindset for Endurance and Extreme Trekking Events
One key ‘suggestion’ for all types of endurance adventures is to “take it slowly.” Set a comfortable and consistent pace. Remember, “Plodders get there; sprinters don’t!”
This approach has proven successful for me, (Roger.D) in various extreme environments, including the Arctic, Sahara desert, the ascent of Mount Kilimanjaro and Mount Everest ABC.
On Kilimanjaro, the mantra is “Pole Pole,” meaning “slowly” in Kiswahili, while in the Arctic, it’s referred to as the “Polar Plod.”
The same principle applies to both Coastal and Atlantic – “Kayaking and Rowing”.
Extreme Trekking Training Programs >
Walking & Hiking
Walking is a simple and effective form of cardiovascular exercise, suitable for all fitness levels. It is an excellent way to start if you are new to aerobic workouts.
Time on Your Feet: This training philosophy encourages hikers and trekkers, to build endurance gradually.
Rowing
Rowing, and Kayaking whether outdoors or on an indoor rowing machine (ergometer), provides a comprehensive full-body workout. This strength-building cardio exercise is also low impact, placing less strain on your joints.
Practical Tips Handy when Wild Trekking
Rock Scrambling River Crossing My Ultimate Trekking Adventure
High-Intensity Interval Training
It involves short bursts of intense exercise followed by rest periods. It is highly effective for improving cardiovascular health and burning calories in a shorter time.
Strength Training Program:
Aim to maintain a strength training program 3 to 4 times per week at the gym. Here’s a list of compound workouts that effectively build muscle across all major muscle groups:
Try to maintain a strength training program 3/4 times per week at the gym;
I’ve listed a compound workout that is the most effective in building muscle across all of your major muscle groups.
To maintained a strength routine at the gym would be helpful for any adventure
These are part of my current and on-going routine.
Key Exercises include:
Dead lifts
Back Squats
Front Squats
Shoulder Press
Bench Press
Incline Press
Pull-ups
Push-ups
Weighted step-ups (Beginners should start with the unweighted step-up).
Kettlebell Core Exercises
Strength routine lasts 45-60 minutes. Build from 3 up to 5 times per week
Holistic Gym Tips
Holistic style of training addresses the ‘whole’ person , not just a physical training schedule
Training Timeline:
- If you are already fit, start your training at least 8 weeks before your event.
- If you are not regularly going to the gym, I recommend starting 12-16 weeks prior.
Note: Always consult a qualified physical trainer or your doctor before following any personal training tips.
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