Here's the plan to get in tip top for mountaineering course in Alaska. I started the work out regimen this past Tuesday... ran for 30 minutes and that's all...you know, like baby steps. The actual schedule goes something like this:
6 Months out:
Aerobic: 4 days a week, minimum of 30 minutes per session
Strength: 3 days a week, mostly upper body focus
Recreational: 1 day a week, includes some sort of fun activity such as, hiking, mountain biking, kayaking,
etc.
Rest: 1 day a week.
5 Months out:
Aerobic: 3 days a weeks, minimum of 40 minutes per session
Hill or Stairs: 1 day a week, minimum of 30 minutes, carry 20 lbs in a backpack while exercising
Strength: 3 days a week
Recreation: 1 day a week
Rest: 1 day a week
4 Months out:
Aerobic: 3 days a weeks, minimum of 45 minutes per session
Hill or Stairs: 2 days a week, minimum of 40 minutes, carry 30 lbs in a backpack while exercising
Strength: 4 days a week
Recreation: 1 day a week
Rest: 1 day a week
3 Months out:
Aerobic: 2 days a weeks, minimum of 50 minutes per session
Hill or Stairs: 2 days a week, minimum of 50 minutes, carry 40 lbs in a backpack while exercising
Stress: 1 day a week, between 30 to 40 minutes, consists of alternating fast & strenuous periods
of aerobic exercise (1 to 2 minutes) and short rest periods (less than 3 minutes)
Strength: 4 days a week
Recreation: 1 day a week
Rest: 1 day a week
2 Months out:
Aerobic: 2 days a week, minimum of 60 minutes per session with 1 session being at least 1 & a half
hours.
Hill or Stairs: 2 days a week, minimum of 60 minutes, carry at least 40 lbs in a backpack while exercising
Stress: 1 day a week, rest periods should try to be shortened
Strength: 4 days a week, use less resistance & do as many reps as possible in a minute, twice a
week.
Recreation: 1 day a week, try to include overnighters.
Rest: 1 day a week
1 Month out:
Aerobic: 2 days a week, minimum of 60 minutes per session with 1 session being at least 1 & a half
hours (this can be any of the aerobic exercises, this includes Hill or Stairs)
Hill or Stairs: 2 days a week, minimum of 60 minutes, carry at least 40 lbs in a backpack while
exercising
Stress: 2 days a week
Strength: 4 days a week
Recreation: 1 day a week
Rest: 1 day a week
6 Months out:
Aerobic: 4 days a week, minimum of 30 minutes per session
Strength: 3 days a week, mostly upper body focus
Recreational: 1 day a week, includes some sort of fun activity such as, hiking, mountain biking, kayaking,
etc.
Rest: 1 day a week.
5 Months out:
Aerobic: 3 days a weeks, minimum of 40 minutes per session
Hill or Stairs: 1 day a week, minimum of 30 minutes, carry 20 lbs in a backpack while exercising
Strength: 3 days a week
Recreation: 1 day a week
Rest: 1 day a week
4 Months out:
Aerobic: 3 days a weeks, minimum of 45 minutes per session
Hill or Stairs: 2 days a week, minimum of 40 minutes, carry 30 lbs in a backpack while exercising
Strength: 4 days a week
Recreation: 1 day a week
Rest: 1 day a week
3 Months out:
Aerobic: 2 days a weeks, minimum of 50 minutes per session
Hill or Stairs: 2 days a week, minimum of 50 minutes, carry 40 lbs in a backpack while exercising
Stress: 1 day a week, between 30 to 40 minutes, consists of alternating fast & strenuous periods
of aerobic exercise (1 to 2 minutes) and short rest periods (less than 3 minutes)
Strength: 4 days a week
Recreation: 1 day a week
Rest: 1 day a week
2 Months out:
Aerobic: 2 days a week, minimum of 60 minutes per session with 1 session being at least 1 & a half
hours.
Hill or Stairs: 2 days a week, minimum of 60 minutes, carry at least 40 lbs in a backpack while exercising
Stress: 1 day a week, rest periods should try to be shortened
Strength: 4 days a week, use less resistance & do as many reps as possible in a minute, twice a
week.
Recreation: 1 day a week, try to include overnighters.
Rest: 1 day a week
1 Month out:
Aerobic: 2 days a week, minimum of 60 minutes per session with 1 session being at least 1 & a half
hours (this can be any of the aerobic exercises, this includes Hill or Stairs)
Hill or Stairs: 2 days a week, minimum of 60 minutes, carry at least 40 lbs in a backpack while
exercising
Stress: 2 days a week
Strength: 4 days a week
Recreation: 1 day a week
Rest: 1 day a week
