Training

To make it to the top of Mt. Everest takes a lot of planning, logistics and bloody hard work as I found out in my successful summit in 2012.

Part of the pre-training schedule will include a 6100m summit of Nevado Juncal in the South American Andies in December 2015. Although Nevado Juncal is more of a technical climb it will allow for further altitude training and to hone some of my mountaineering skills. Included as part of my training I will be using a personal hypoxicator, altitude training mask and for the first time an altitude tent to assist in the aerobic and altitude adjustment.

 

My training schedule for the coming months looks like the following:

JUNE TO AUGUST (12 WEEKS) – FOUNDATION TRAINING

Aerobic

Strength

Hypoxicator

Day 1

Weights – Back/Lats/Biceps/abs + bike 30min interval

*

*

*

Day 2

Weights – Legs and core training + 30min treadmill

 

*

*

Day 3

Weights – Shoulders/Chest/Triceps  + stair machine 30min stamina

*

*

*

Day 4

Weights – Back/Lats/Biceps/core abs + bike 40min interval

*

*

*

Day 5

Weights – Legs + core training + 30 min treadmill

 

*

*

Day 6

Pack Work (4-6 Hours) 20kg pack or stair climb 90min

*

 

 

Day 7

OFF

 

 

 

SEPTEMBER TO JANUARY (16 WEEKS) + 3 WEEK EXPEDITION

Aerobic

Strength

Altitude Mask

Hypoxicator

Power Lung

Day 1

Weights – Legs + core training + 40min interval bike

*

*

*

*

Day 2

Mountain bike ride 30-40km

*

 

*

 

Day 3

Stair climbing with pack (10kg to 20kg) 90min (outside or inside)

*

*

*

*

 

Day 4

Mountain bike ride 30-40km

*

 

*

 

Day 5

Core training (step ups/abs/lunges/pullups) (outside)

*

*

*

*

*

Day 6

Pack Hike (6-8 Hours) 20kg pack (outside)

*

 

 

 

 

Day 7

OFF

 

 

*

FEBRUARY TO MARCH (8 WEEKS) – PEAK TRAINING

Aerobic

Strength

Altitude Mask

Hypoxicator

Power Lung

Day 1

Mountain bike ride 30-40km

*

 

*

 

Day 2

Mountain bike ride 30-40km

*

 

*

*

Day 3

Stair climbing with pack + core abs (10kg – 20kg) 90min

*

*

*

*

 

Day 4

OFF

 

 

 

*

*

Day 5

Core training (step ups/abs/lunges/pullups) (outside)

*

 

*

*

 

Day 6

Pack Hike (6-8 Hours) 20kg pack or stair climb with 10kg

*

*

 

 

 

Day 7

OFF

 

 

 

*

** Hypoxic training to start from 1 July
** Power lung training to start on 1 September

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