In the first week you should focus on building strength and balance this will help prevent
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1 Welsh 3000s Training plan: Week 1: In the first week you should focus on building strength and balance this will help prevent injury further down the line. Monday: Aerobic: 30 minutes of cardio at 60% MHR (run, bike swim) Strength: 1 set of 10 reps for the following: Push ups Crunches Plank (10 secs) Mountain climbers Step ups front Step ups side Tuesday: rest day.
2 Wednesday: Aerobic: 20 minutes of cardio at 70% MHR (run, bike, swim) Strength: 3 sets of the following: Squats (15) Step ups front (40) Step ups to the side (40) Steps downs (40) Push ups (10) Crunches (50) Plank (60 secs) Mountain climbers (50) Thursday: Aerobic: 30 minutes cross trainer at 70% MHR, 20 minutes walk.
3 Friday: Aerobic: 30 minutes cardio at 70% MHR run, bike swim. Strength: 3 sets of the following: Squats (15) Step ups front (40) Step ups to the side (40) Steps downs (40) Push ups (10) Crunches (50) Plank (60 secs) Mountain climbers (50) Saturday: Aerobic: 2 3 hour walk with lb back pack. Sunday: rest day. Week 2: Continue building strength and balance by increasing the number of reps for strength training and the intensity of the aerobic activity.
4 Monday: Aerobic: 30 minutes cardio at 70% MHR (run, bike swim), 20 minute walk. Tuesday: Aerobic: 20 minutes of cardio at 70% MHR (run, bike, swim) Strength: 45 minutes of yoga of weight training. (this will start to improve balance) Wednesday: Aerobic: 40 minutes cross trainer at 70% MHR. Strength: 3 sets of the following: Squats (15) Step ups front (40) Step ups to the side (40) Steps downs (40) Push ups (10) Crunches (50) Plank (60 secs) Mountain climbers (50)
5 Thursday: Aerobic: 30 minutes cardio at 75% MHR (run, bike, swim) Friday: Aerobic: 30 minutes of cardio at 60% 75% MHR (run, bike, swim) Strength: 4 sets of the following: Squats (15) Step ups front (40) Step ups to the side (40) Steps downs (40) Push ups (10) Crunches (50) Plank (60 secs) Mountain climbers (50)
6 Saturday: Aerobic: do 1 of the following: 3 mile run 15 mile bike ride 1000 meter swim Sunday: rest day. Week 3 Shift the emphasis of the strength training on to aerobic, increase the MHR % of the aerobic training and increase the amount of time spent outdoor hiking and backpacking. Monday: Aerobic: 50 minutes cardio at 75% MHR (run, bike, swim) Tuesday: Aerobic: 75 minutes cross trainer at 75%.
7 Wednesday: Strength: 4 sets of the following: Squats (15) Step ups front (40) Step ups to the side (40) Steps downs (40) Push ups (10) Crunches (50) Plank (60 secs) Mountain climbers (50) Thursday: Aerobic: 75 minutes cross trainer with lb back pack. Friday: rest day. Saturday: Aerobic: walk/run 50% alternating for 1 hour 30 minutes. Hike for 3 5 hours with lb back pack.
8 Sunday: rest day, start reading up on the trip, equipment, skills. Week 4 Move emphasis onto interval and endurance training, increase the MHR % and duration of aerobic activity, increase the amount of time spent outdoor hiking and backpacking. Monday: Aerobic: 1 hour 30 minutes of cardio at 65% MHR (run, bike, swim) Tuesday: rest day. Wednesday: Aerobic: 4 mile run alternating between 70 MHR and 80 MHR every mile. Aim for 10 minute miles or faster. Thursday: Aerobic: 60 minutes cardio at 75% MHR (run, bike, swim) Friday: Aerobic: 20 minutes cross trainer at 80% MHR.
9 Saturday: Aerobic: 5 hour hike with lb pack, ft elevation gain. Sunday: 15 minutes stretching in the morning. Week 5 Emphasise on interval and endurance training, increase the MHR % and duration of the aerobic activity, increase the amount of time spent outdoor hiking and backpacking with a 35 lb back pack. Monday: Aerobic: 60 minutes cardio at 85% MHR (run, bike, swim) Tuesday: rest day.
10 Wednesday: Aerobic: 45 minutes cardio at 85% MHR (run, bike, swim) Strength: 4 sets of the following OR 45 minutes yoga: Squats (20) Step ups front (50) Step ups side (50) Step downs (50) Push ups (10) Pull ups (5 10) Crunches (70) Plank (60 secs) Mountain climbers (50) Thursday: Aerobic: 75 minutes of cardio at 75% MHR (run, bike, swim) Friday: Aerobic: 20 minutes cross trainer at 85% MHR.
11 Saturday: Aerobic: 5 hour hike15 35 lb pack back with 2000 ft of elevation gain. If you are unable to go hiking 1 hour 30 minutes of stairs with lb pack is a good substitute. Sunday: Aerobic: 5 hour hike15 35 lb pack back with 2000 ft of elevation gain. If you are unable to go hiking 1 hour 30 minutes of stairs with lb pack is a good substitute. Week 6 Maintain the same level as week and preventing any chance of injury, mental preparation and rest. Monday: rest from the weekend. Tuesday: Aerobic: 40 minutes cross trainer at 70% MHR (run, bike, swim) Wednesday: Aerobic: 75 minutes cardio at 75% MRH (run, bike, swim)
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PERSONAL FITNESS PLAN Name Date 1 MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong fitness and nutrition habits that will aid me in
All exercises are done in supersets. For example, Standard Pushup is super- setted with Chair Squats.
HIIT Workout P2 Week One Week One - M- W- F - Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between the upper body and lower body.
Further and Faster Mud Run and Obstacle Course Event Training Guide
Further and Faster Mud Run and Obstacle Course Event Training Guide Contents Congratulations 3 Who is this guide for? 3 Training guide structure 3 Additional training 3 Kit and equipment 4 Additional training
Phase I Monday and Friday
Phase I Monday and Friday 1. Start with a warm-up: 3 minutes running or biking, 2 minutes skipping rope Complete exercises: Chopping down with tubing or DB(3 sets of 6 reps each side) Chopping up with
WEEK 1 DAY 1 WORKOUT WARM UP
No Weight Workout WEEK 1 DAY 1 WORKOUT 2 ROUNDS 30 SEC. EACH JUMPING JACKS ARM CIRCLES (F WARD/BKWARD) LARGE & SMALL TRUNK ROTATION RIGHT/LEFT 5 X PUSH-UP 10 X SIT UP 15 SQUAT REST 30 SECONDS 2 ROUNDS