Important Note: Each participant must accept
responsibility for his/her own pre-climb exercise regimen, if not for your own personal enjoyment, then certainly for the experience of
others. From another standpoint, lack of
conditioning, leading to fatigue, potentially predisposes a group to accidents.
So, how do you prepare?
My goal is to ensure a sufficient level of fitness and stamina for you to not only complete the event, but also enjoy yourself in the process. And that is exactly what close adherence to the following training schedule is intended to do for you.
Given your varying levels of fitness, experience, and willingness to endure discomfort, it is impossible to objectively rate and share with you the “difficulty” of this hike. In meeting with each of you individually, we will give, or have already given you, some measure of relative difficulty and challenge.
You are receiving this communication at least three months prior to our Event. As such, I am presenting you with a twelve-week regimen which, if followed, will help prepare you for an enjoyable experience. Of course, the earlier you get started, the greater you may be assured of success!
First Things First
It's nearly impossible to get through life without incurring some kind of chronic physical ailment or weakness. Knee, ankle, and hip pain are common. Pain, of course, is the body's way of telling us something is in need of attention. I continue to be amazed at the human body's resilience and ability to recover. Nonetheless, if this event qualifies as something out of the ordinary for you, I strongly encourage you to consult your physician, as only he/she is qualified to advise of any special preparations or precautions you might want to take.
Get Off My Back
Good news. Because this year's Event will be only one (long) day, all you will be required to carry is a light (10-15 lb.) daypack. This means less wear and tear on the back, shoulders, and joints.
Take It To Heart
A great way to efficiently (and safely) get the most out of your training is to learn to use a heart rate monitor in your training. The rule of thumb is that subtracting your age from 220 determines your Maximum Heart Rate. You should train at 60-80% of that to attain the optimum aerobic effect.
Once you've given yourself a chance to achieve a base level of conditioning (weeks two or three), you should strive to get in at least one long (2-4 hour) training day per week. Be ever mindful, however, that over-training is probably more risky to a successful outcome than is under training. The last thing you want to contend with is some over-use injury. The best thing you can do as Event Day approaches is to taper your training . Come event-day, you can probably count on better performance than you've experienced during your training anyway (the so-called Adrenalin Rush).
Following is a recommended training regimen. If you do not have access to a suggested piece of equipment, substitute it with something that works the same muscle group. If you cannot make a day, do not “double-up.” Again, be ever mindful of over training, and do not “cram” by training harder as the Event approaches. That is definitely counter-productive!
Be sure to call me at 1-312-455-9498 if you have any questions about terms or proper form, or anything else is unclear.
Week 12
Monday: Three sets of 30 lunges (15 on each leg) followed by three sets of 10 leg extensions and three sets of 10 hamstring curls. Use weights that feel tough on your second to last repetitions.
Tuesday: Rest or Light upper and mid-body workout (shoulder presses, sit ups, curls, push ups and pull downs)
Wednesday: Three sets of 30 lunges (15 on each leg) followed by three sets of 10 leg extensions and three sets of 10 hamstring curls. Use weights that feel tough on your second to last repetitions.
Thursday: Rest or Light upper and mid-body workout (shoulder presses, sit ups, curls, Push-ups and pull downs)
Friday: Rest
Saturday: Hike outside while wearing a ten-pound pack for 1 hour.
Week 11
Sunday: Rest
Monday: Three sets of 40 lunges (20 on each leg) followed by three sets of 15 leg extensions and three sets of 15 hamstring curls. Use weights that feel tough on your second to last repetitions.
Tuesday: Light upper and mid-body workout (shoulder presses, sit ups, curls, Push-ups and pull downs)
Wednesday: Three sets of 40 lunges (20 on each leg) followed by three sets of 15 leg extensions and three sets of 15 hamstring curls. Use weights that feel tough on your second to last repetitions.
Thursday: Light upper and mid-body workout (shoulder presses, sit ups, curls,
Push-ups and pull downs)
Friday: Rest
Saturday: Hike outside while wearing a fifteen-pound pack for 1 hour.
Week 10
Sunday: Rest
Monday: Three sets of 40 lunges (20 on each leg) followed by three sets of 15 leg extensions and three sets of 15 hamstring curls. Use weights that feel tough on your second to last repetitions.
Tuesday: Treadmill workout. Walk 3.5 to five mph with the incline at 3 percent. After
five minutes, increase the slope to between 6 and 8 percent for a 45-minute
interval. Drop back down to 3 percent for five minutes.
Wednesday: Cross-train on an elliptical trainer, Stairmaster, stationary bike, or other
cardio machine (45 minutes)
Thursday: Moderate upper and mid-body workout (shoulder presses, sit ups, curls,
Push-ups and pull downs)
Friday: Rest
Saturday: Hike outside while wearing a twenty-pound pack for 1 hour.
Week 9
Sunday: Rest
Monday: Three sets of 40 lunges (20 on each leg) followed by three sets of 15 leg extensions and three sets of 15 hamstring curls. Use weights that feel tough on your second to last repetitions.
Tuesday: Light upper and mid-body workout (shoulder presses, sit ups, curls,
Push-ups and pull downs)
Wednesday: T readmill workout. Walk 3.5 to five mph with the incline at 3 percent. After five minutes, increase the slope to between 6 and 8 percent for a 45-minute interval. Drop back down to 3 percent for five minutes.
Thursday: Cross-train on an elliptical trainer, Stairmaster, stationary bike, or other cardio Machine (1 hour)
Friday: Rest
Saturday: Hike outside while wearing a ten-pound pack for 2 hours.
Week 8
Sunday: Rest
Monday: Three sets of 40 lunges (20 on each leg) followed by three sets of 15 leg extensions and three sets of 15 hamstring curls. Use weights that feel tough on your second to last repetitions.
Tuesday: Moderate upper and mid-body workout (shoulder presses, sit ups, curls, Push-ups and pull downs)
Wednesday: T readmill workout. Walk 3.5 to five mph with the incline at 3 percent. After five minutes, increase the slope to between 6 and 8 percent for a 55-minute
interval. Drop back down to 3 percent for five minutes.
Thursday: Cross-train on an elliptical trainer, Stairmaster, stationary bike, or other
Cardio Machine (1 hour)
Friday: Rest
Saturday: Hike outside while wearing a fifteen-pound pack for 2 hours.
Week 7
Sunday: Rest
Monday: Three sets of 40 lunges (20 on each leg) followed by three sets of 15 leg extensions and three sets of 15 hamstring curls. Use weights that feel tough on your second to last repetitions.
Tuesday: Moderate upper and mid-body workout (shoulder presses, sit ups, curls, push-ups and pull downs)
Wednesday: T readmill workout. Walk 3.5 to five mph with the incline at 3 percent. After five minutes, increase the slope to between 6 and 8 percent for a 1 hour
interval. Drop back down to 3 percent for five minutes.
Thursday: Cross-train on an elliptical trainer, Stairmaster, stationary bike, or other cardio Machine (1 hour)
Friday: Rest
Saturday: Hike outside while wearing a ten-pound pack for 3 hours.
Week 6
Sunday: Rest
Monday: Three sets of 40 lunges (20 on each leg) followed by three sets of 15 leg extensions and three sets of 15 hamstring curls. Use weights that feel tough on your second to last repetitions.
Tuesday: Moderate to heavy upper and mid-body workout (shoulder presses, sit ups, curls, push-ups and pull downs)
Wednesday: T readmill workout. Walk 3.5 to five mph with the incline at 3 percent. After five minutes, increase the slope to between 8 and 10 percent for a 60-minute
interval. Drop back down to 3 percent for five minutes.
Thursday: Cross-train on an elliptical trainer, Stairmaster, stationary bike, or other
cardio machine (75 minutes)
Friday: Rest
Saturday: Hike outside while wearing a fifteen-pound pack for 3 hours.
Week 5
Sunday: Rest
Monday: Three sets of 40 lunges (20 on each leg) followed by three sets of 15 leg extensions and three sets of 15 hamstring curls. Use weights that feel tough on your second to last repetitions.
Tuesday: Moderate to heavy upper and mid-body workout (shoulder presses, sit ups, curls, push-ups and pull downs)
Wednesday: T readmill workout. Walk 3.5 to five mph with the incline at 3 percent. After five minutes, increase the slope to between 8 and 10 percent for a 75-minute
interval. Drop back down to 3 percent for five minutes.
Thursday: Cross-train on an elliptical trainer, Stairmaster, stationary bike, or other
cardio machine (75 minutes)
Friday: Rest
Saturday: Hike outside while wearing a twenty-pound pack for 3 hours
Week 4
Sunday: Rest
Monday: Three sets of 40 lunges (20 on each leg) followed by three sets of 15 leg extensions and three sets of 15 hamstring curls. Use weights that feel tough on your second to last repetitions.
Tuesday: Light upper and mid-body workout (shoulder presses, sit ups, curls, Push-ups and pull downs)
Wednesday: T readmill workout. Walk 3.5 to five mph with the incline at 3 percent. After five minutes, increase the slope to between 12 and 15 percent for a 90-minute
interval. Drop back down to 3 percent for five minutes.
Thursday: Moderate to heavy upper and mid-body workout (shoulder presses, sit ups,
curls, push ups and pull downs) AND cross-train on an elliptical trainer,
Stairmaster, stationary bike, or other cardio machine (90 minutes)
Friday: Rest
Saturday: Hike outside while wearing a ten-pound pack for 4 hours.
Week 3
Sunday: Rest
Monday: Rest
Tuesday: Aim for 12 to 15 percent on the final week.
Wednesday: T readmill workout. Walk 3.5 to five mph with the incline at 3 percent. After five minutes, increase the slope to between 12 and 15 percent for a 45-minute interval. Drop back down to 3 percent for five minutes.
Thursday: Cross-train on an elliptical trainer, Stairmaster, stationary bike, or other cardio machine
Friday: Rest
Saturday: Hike outside while wearing a fifteen-pound pack for 4 hours.
Week 2
Sunday: Rest
Monday: Light upper and mid-body workout (shoulder presses, sit ups, curls, pushups)
Tuesday: Stretch
Wednesday: Hike with a twenty-pound pack for 4 hours.
Thursday: Rest
Friday: Light upper body workout, stretch
Saturday: REST
Week 1
Sunday: Easy hike (1-2 hours with little weight)
Monday: Light upper body workout, stretch
Tuesday: Rest Light Hike
Wednesday: Rest/Stretch
Thursday: Rest/Stretch
Friday: Rest. Arrive Lake Placid
Saturday: Full Day Lecture (C.E. Provided)
Sunday: ~~~SUMMIT DAY~~~
Hint: An easy way to add weight to your pack is by carrying extra water (if you get tired, and you are far from home, you can always dump it).
Another Hint: If, like me, you are a flatlander, your access to hike-able terrain may be limited. Stadium steps or stairwells in tall buildings work equally well (whether to seek permission or forgiveness from the building owner is your call).