‘Head to Toe Fitness’ is crucial for extreme trekking due to the demanding physical and mental challenges involved. On Hiking Trails and during all Outdoor Activities, being well-prepared allows you to handle the rigorous demands, enhancing your safety, enjoyment, and overall experience.

Whilst Extreme Trekking you can experience the awe-inspiring beauty and formidable dangers of Mother Nature. She is such a powerful force; from cold of the Arctic to the searing heat of the Desert; from the majestic Mountains and serene Forests to turbulent Storms, Mother nature captivates and Challenges us.

Mindset for Endurance and Extreme Trekking Events

One key ‘suggestion’ for all types of endurance adventures is to “take it slowly.” Set a comfortable and consistent pace. Remember, “Plodders get there; sprinters don’t!”

This approach has proven successful for me, (Roger.D) in various extreme environments, including the Arctic, Sahara desert, the ascent of Mount Kilimanjaro and Mount Everest ABC.

On Kilimanjaro, the mantra is “Pole Pole,” meaning “slowly” in Kiswahili, while in the Arctic, it’s referred to as the “Polar Plod.”

The same principle applies to both Coastal and Atlantic – “Kayaking and Rowing”.

Extreme Trekking Training Programs >

Walking & Hiking

Walking is a simple and effective form of cardiovascular exercise, suitable for all fitness levels. It is an excellent way to start if you are new to aerobic workouts.

Time on Your Feet: This training philosophy encourages hikers and trekkers, to build endurance gradually.

Train with Trekking Poles: Pre – your Event

Trekking poles are lightweight, adjustable poles designed to provide stability and support while hiking or trekking on various terrains. They help reduce strain on your legs and knees, improve balance, and enhance overall endurance, especially on steep or uneven paths. Often equipped with ergonomic grips and shock-absorbing features, trekking poles are a valuable accessory for hikers of all levels, promoting better posture and reducing fatigue during long journeys.

Rowing

Rowing, and Kayaking whether outdoors or on an indoor rowing machine (ergometer), provides a comprehensive full-body workout. This strength-building cardio exercise is also low impact, placing less strain on your joints.

Practical Tips Handy when Wild Trekking

Rock Scrambling River Crossing My Ultimate Trekking Adventure

High-Intensity Interval Training

It involves short bursts of intense exercise followed by rest periods. It is highly effective for improving cardiovascular health and burning calories in a shorter time.

Strength Training Program:

Aim to maintain a strength training program 3 to 4 times per week at the gym. Here’s a list of compound workouts that effectively build muscle across all major muscle groups:

Try to maintain a strength training program 3/4 times per week at the gym;

I’ve listed a compound workout that is the most effective in building muscle across all of your major muscle groups.

To maintained a strength routine at the gym would be helpful for any adventure

These are part of my current and on-going routine.

Key Exercises include:

Dead lifts

Back Squats

Front Squats

Shoulder Press

Bench Press

Incline Press

Pull-ups

Push-ups

Weighted step-ups (Beginners should start with the unweighted step-up).

Kettlebell Core Exercises

Strength routine lasts 45-60 minutes. Build from 3 up to 5 times per week

Holistic Gym Tips

Holistic style of training addresses the ‘whole’ person , not just a physical training schedule

Training Timeline:

If you are already fit, start your training at least 8 weeks before your event.
If you are not regularly going to the gym, I recommend starting 12-16 weeks prior.

Note: Always consult a qualified physical trainer or your doctor before following any personal training tips.

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