Trek Training Schedule for Moderate Level Treks
From steep ascends & descends, climbing over the stones & boulders, trekking on wet, slippery & slushy forest trails, getting into knee deep powdered snow, we could encounter some or all of these challenges during any moderate/intermediate level treks.
Having good strength and endurance would make our trekking experience fun and thrilling. Other than the regular physical activites running, gyming, sports, we recommend you refer to the below shared weekly routine. This has been designed to focus on increasing strength, stamina and endurance.
|Monday||3 - 3.5kms jogging/running + 15 x 3 sets of squats + 50 x 4 sets of skipping|
|Tuesday||Basic stretching and rest|
|Wednesday||4kms jogging/running + 30 x 4 jumping jacks + 20 x 4 mountain climber + 15 x 3 sets squats|
|Thursday||6kms jogging at a steady pace + 15 x 4 mountain climber + 30 x 4 jumping jacks|
|Friday||Basic stretching and rest|
|Saturday||3 - 3.5kms jogging/running + 15 x 3 sets of squats + 50 x 4 sets of skipping|
By end of the Week 1 you would complete – 17kms jogging/ running + 45 squats + 400 skips + 140 mountain climbers + 240 jumping jacks. It is important to have a healthy diet along this routine. The focus should be to have a balanced diet in order to practice this schedule.
|Monday||6kms jogging/ running|
|Tuesday||Basic stretching + 30 x 4 jumping jacks + 10 burpees|
|Wednesday||4kms running at a steady pace|
|Thursday||3kms jogging + 10 burpees|
|Friday||Basic stretches and Rest|
|Saturday||7kms jogging/ running|
After Week 2 you would have done – 20kms jogging/running + 20 burpees. We focus only on cardio and lower body strength in the second week.
|Monday||3.5 - 4kms jogging/ running + 10 x 3 sets of burpees + 50 x 4 sets of skipping|
|Tuesday||Basic stretching and rest|
|Wednesday||4kms jogging + 25 x 4 jumping jacks + 15 x 2 mountain climbers + 10 x 3 sets squats|
|Thursday||6kms jogging at a steady pace|
|Friday||Basic stretching + 10 x3 Lunges + 10 x 3 burpees|
|Saturday||3kms jogging + 10 x 3 sets of squats + 50 x 4 sets of skipping + 10 x 3 Lunges + 1km walk|
By the end of Week 3 you would have completed – 17kms jogging/ running + 60 burpees + 400 skips + 100 jumping jacks + 30 mountain climbers + 60 squats + 60 lunges. This is a vigorous routine that would require healthy and nutritious meals. By the end of this week, if done successfully, you will see a huge development in terms of strength and endurance.
|Monday||5kms jogging/running +50 x 4 sets of skipping + 10 x 3 burpees + 10 x 3 mountain climbers|
|Tuesday||25 x 4 jumping jacks + 10 x 3 lunges + 10 x 3 squats + 2kms jogging|
|Wednesday||5kms jogging + 10 x 2 burpees + 10 x 2 lunges + 50 x 4 sets of skipping|
|Friday||3kms jogging/ running + 25 x 4 jumping jacks + 15 x 4 mountain climbers + 10 x 3 squats|
|Saturday||8kms jogging/ running + Basic stretching|
By the end of Week 4 schedule – 23kms jogging/ running + 400 skips + 50 burpees + 90 mountain climbers + 200 jumping jacks + 50 lunges + 60 squats. This workout in the fourth week and balances cardio and strength training.
It is important to have a healthy and nutritious diet along with any training schedule. One can never achieve their fitness goals without following a healhy diet. For better knowledge, it is good to consult a dietician to understand the daily intake of proteins, carbohydrates and fats.
For beginner level treks and difficult level treks, the same routine with less intensity will work. Click on the below links to know more about beginner level treks and moderate level treks.
Training Schedule for Beginner Treks - Click here
Training Schedule for Difficult Treks - Click here
How to do squats - https://www.youtube.com/watch?v=aclHkVaku9U
How to do mountain climbing - https://www.youtube.com/watch?v=lvaQcFaxL00
How to do burpees - https://www.youtube.com/watch?v=G2hv_NYhM-A