Developing strength in your upper back and shoulders will help you with such tasks as carrying your pack and using trekking poles effectively. The calves, hips, quads, hamstrings, and glutes are all involved in ascending and descending scree and dirt trail terrain, and strength endurance is required in all areas of the legs and hips.
Training primarily with free weights will give you the functional, trekking-specific strength that will help you most in the mountains. Free-weight training requires that you balance the weights as you would your own body: weighted with a pack, in three-dimensional space.
When starting any strength conditioning program, complete two full-body strength workouts a week for 30—45 minutes each, focusing on compound exercises such as squats, lunges, step-ups, dips, pull-ups, rows, dead lifts, bench presses, push-ups, and overhead presses.
In the beginning phase of strength conditioning, focus on building a foundation for harder workouts; to that end, keep the weight light enough to concentrate on good form and complete two sets of each exercise for 8—10 repetitions. As you continue to train, you will shift focus to building strength generally fewer reps, five to eight, with heavier weight.
Four to six weeks before your climb, shift your training to focus on strength endurance more reps, 10—15, with light weight to turn the newly gained strength into greater strength endurance.
Each training phase should vary the weight used, repetitions completed, number of sets, and rest intervals. Regardless of training phase, always be sure you maintain proper form in order to prevent injury or strain. Include spinal-loading aerobic training options three to five times a week. Appropriate options include trail running, walking on an inclined treadmill, stair-stepping or step mill training, jogging, working on an elliptical machine, walking up and down hills, or participating in step-aerobic classes.
While biking, rowing, and swimming are aerobic options for the earliest stages of training, be sure as you get closer to your trip that you include activities suggested above that load the spine and legs the same way that trekking will. When first beginning a cardiovascular training program, begin with three workouts i. Monday, Wednesday, and Friday of 20—30 minutes of sustained activity at a moderate intensity, and build to four to five aerobic sessions of sustained effort for at least 45—60 minutes taking perhaps Wednesday and Sunday as days off, for example.
Be sure to include a 5—minute gentle warm-up before working at your target heart rate for the day for most workouts, choose a level of exertion that allows you to connect a few words together in a phrase, but leaves you feeling comfortably tired at the end of the workout , and cool down with 5—10 minutes of appropriate stretching of the muscles you use most in your activity, including lower back, calves, hamstrings, hips, and quadriceps.
This will not only be helpful physically, but also prepare you psychologically for the challenge of repeat high- effort days without any recovery days in between. A sample week of training one month prior to your climb might look like the chart above in an effort to help you build as much stamina as possible. Be sure to include at least one recovery day per week and listen closely to your body.
Take the final week to taper or gradually reduce intensity and volume of training so that by the time you leave for your trip you are well-rested and physically and psychologically up to the challenge. You can find additional training resources at www. This training information was provided by wilderness sport conditioning experts Courtenay and Doug Schurman of BodyResults.
They are the exclusive conditioning resource for Alpine Ascents. Climbing Training Hills, stairs, or high-incline treadmill, 35—40 min, lb. Excellent all around! Mongolia and Mt. Khuiten with AAI exceeded my high expectations! Members from our Tanzanian partner company Big Expeditions handled all aspects of whole purchase and transport of over 12, lbs of rice, corn and sugar. Having a strong upper body improves your flexibility, mobility, and range of motion.
If your upper body strength deteriorates as you age, you are more prone to injuries, disease and a diminished quality of life. Upper body strength important for long routes of backpacking, so that you can carry your pack with ease and little discomfort.
We have put together this easy to follow training program to get you ready for your climb, keep in mind this is a general outline and can be tailored to your specific needs and physical condition. It is always recommended to consult your personal healthcare provider and discuss with them what is appropriate for you. We are safari company operating in Tanzania we are looking for working together in business partnership.
Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. I agree to these terms. This site uses Akismet to reduce spam. Learn how your comment data is processed. Plain and simple, spend more days acclimatizing on the mountain and build up specific physical training. This will give you the best chance at safely reaching the summit and getting back down again without guides having to carry your backpack.
These are the two main reasons why people are not successful reaching Uhuru Peak on Kilimanjaro. We can help your understand this specific training. Firstly, In my opinion you need a minimum of 8 days on Kilimanjaro. Taking eight days on Kilimanjaro will give you the best acclimatization process and the best experience possible. Climbing Kilimanjaro is truly one of the great trekking experiences. So why not spend more days on the mountain to get the most out of your experience.
I know it costs more, but you will come away with a much richer experience. Secondly, you need to make sure that you are coming with the right training and preparations.
We are available 5 days a week, to make sure you are getting the best information on the climb. We want to make sure that you have the tools to be safe and successful. All of the factors below will assist you in making sure you are coming with the right information! Check out our Top 50 Tips. When you think about these elevation gains and long steep descents you need to review the daily distances , elevations gains up and down. Consider the incline on ascent and descent and think how you train for low oxygen environments.
We can help you understand the key elements to this and how you can map out a training plan for climbing Kilimanjaro. Hiking up and down hills with weight is by far the best training you can do.
Try to build up from 3 hour to 8 hour hikes once a week. Taking regular and increasingly longer hikes will help develop the muscles that you need when you arrive on the side of Kilimanjaro. This can not be on the flat. However, very few people are lucky enough to have access to hills every weekend. Try to find some local hills or stairs to walk up and down if possible. Gradually increasing the duration of your walks will help to develop your stamina and also assist in preparing you for being on your feet over long distances.
When out on training hikes, ensure that you always wear the boots you intend to take to Kilimanjaro. Getting used to and breaking in your trekking boots will assist in making you as comfortable as possible on your climb. It is also good to train in the same backpack you will be taking with you on the climb. This will help you feel at ease with it and gradually add weight to the pack to build strength.
Learn more. We are highly invested in our staff. If you are signed up to an Ian Taylor Trekking trip you will be on the mountain with our staff, who know us personally. We do not outsource our trips on the mountain.
Therefore you know you are in good hands with people who know what it takes to aid in your success! Before you travel to Tanzania, we will be here to answer all of your questions.
We want you to have access to the right information. Have a look at our upcoming trips and start planning your journey to the Roof of Africa! We encourage you to read our blog post on our approach to summit night.
This will help you understand what training you need to be building up too. We have the inside knowledge and are here to help. It is however essential that all of the exercises be performed correctly and that basic safety procedures are followed at all times. It is furthermore always a good idea to invest in reading material on physical fitness and to consult your local fitness instructor about performing each exercise correctly. This workout consist of repetitions reps and sets.
A rep is a single count of an exercise, for example moving downwards for one squad movement. A set is knows as a series of reps — an average set consist of 8 to 12 reps. It is highly recommended that one always warms up the muscles before starting with any exercising routine. The norm is doing a variety of stretching movements to warm up, strengthen and progressively challenge the tendons, ligaments, joints and muscles.
Stretching is very important, as it is the best way to prepare for an injury-free workout. It is advisable to go for frequent walks which should include some uphill and down hills sections.
Take your daypack with you and carry at least three liters of water or three kilograms with you. This will simulate the conditions you will encounter. As mentioned before, doing a one or two day local hiking trial in your area is not only an excellent way of preparation but also most enjoyable. We have developed an adequate hiking program of least 8 weeks to ensure an adequate level of fitness.
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