3 Peaks Training Plan

THE 3 PEAKS
E
G
N
E
L
L
A
H
C
FITNESS
E
M
M
A
R
G
O
R
P
THE PLAN
For these trips, you need to have a level of endurance
fitness that allows you to cope with the challenges that
they present. The key word here is ‘endurance’ as during
these challenges you can expect to be out on the hills for
prolonged periods of time. Additionally, a level 4 challenge
will require periods of high intensity exercise, so you
should be prepare for this with thorough training.
Therefore your training programme should reflect this,
building up to and including prolonged and sustained
periods of activity. Obviously, with busy working
lives there are time limitations and so training must
accommodate this while still allowing you to be suitably
prepared. This can be done over four phases. The
following is a generic exercise programme when preparing
for these challenges with significant time to prepare.
Please note that we advise individuals to seek relevant
guidance from appropriate professionals including a
doctor, exercise physiologist and/or personal trainer
before undertaking an exercise programme to ensure its
suitability. Each individual must make consideration to
current levels of fitness, ability, age, suitability to exercise
and experience.
The following generic programme is intended as a
general introduction only that is not intended to provide
the details necessary to give guidance in relation to any
specific issues. It does not constitute advice specific
to yourself on physical training, therefore may not be
applicable to individual circumstances.
PHASE 1
(6+ MONTHS TO GO)
If you’re not already – get used to exercising. Try to
regularly complete some form of aerobic exercise that
you are able to sustain for 25+ mins without too much
effort. Try to complete 3-4 times a week. The aims are
to get you used to exercising regularly. Exercise should
make you increase the rate and depth of your breathing,
whilst bringing on a sweat but should allow you to hold a
conversation.
PHASE 2
(4+ MONTHS TO GO)
Once you have established a regular exercise routine build
on this to improve your basic levels of fitness. Increase
the duration of the exercise sessions when you are able,
increasing exercising time to 35/45mins. Aim to complete
3-4 times a week. The actual intensity will begin to
increase as you get fitter, however the relative intensity
should remain similar. Some basic strength training
included can be included in the same workout as one of
the aerobic training sessions.
Aerobic training
Type
Aerobic Activity (e.g. walking, walking
uphill, jogging, bike)
Duration
35-45+ minutes of continuous aerobic
exercise
Intensity
Relatively low, can hold conversation, but
breathing steadily
Frequency
3-4 times per week
Strength training
Aerobic training Workout 2
Type
Resistance to build muscular endurance
Type
Exercise
Squats/Leg Press/Lunges/Hamstring.
Curls/Calf raises.
Aerobic Activity (e.g. walking, walking
uphill, jogging, bike)
Duration
460-180 minutes of continuous aerobic
exercise
Intensity
Relatively low, approx 60-75% Max Heart
Frequency
1+ times per week.
Sets
3 sets
Reps
20-25 reps (keep high)
Frequency
1 time per week
PHASE 3
(3+ MONTHS TO GO)
Look to implement training sessions of a prolonged
duration at submaximal effort – about 60-70%, so you
could keep if going for an hour or so if you wanted. You
should now try and make the majority of training activity
similar or the same as your challenge activity. Once
accustomed to the type of activity you should aim to
extend the period of time you are able to do it. Your body
needs to be able to maintain this activity continuously for
a prolonged period of time by improving cardiovascular
fitness and muscular endurance. Therefore, once a week
include a longer training session over 60 minutes. Also,
begin to introduce back-to-back exercise days. The
intensity should be gradually increased when ready, on
shorter workouts. You may also occasionally include shorter
intervals of higher intensity with training sessions. Exercise
sessions are divided between ‘Workout 1’ and ‘Workout 2’.
The duration of exercise sessions should be very gradually
increased, with ‘Workout 2’ being increased first. When this
is comfortable ‘Workout 1’ can be increased in duration by
the same proportion.
Aerobic training Workout 1
Type
Aerobic Activity (e.g. walking, walking uphill,
jogging, bike)
Duration
40-90 minutes of continuous aerobic
exercise
Intensity
Relatively low, approx 60-75% Max Heart
Rate, 12-14/20 for effort level. Breathing
significantly increased in rate and depth.
Frequency
3+ times per week.
Strength Training
Type
Resistance to build muscular endurance
Exercise
Squats/Leg Press/Lunges/Hamstring
Curls/Calf raises
Sets
3 sets
Reps
20-25 reps (keep high)
Frequency
1 time per week
PHASE 4
(2+ MONTHS TO GO)
Finally, during some of the sessions we need to increase
the intensity – but not too much. And, only on your shorter
exercise sessions. So, continue your training sessions as in
phase 3, but on your shorter sessions of 40+ mins, gradually
increase the intensity slightly so holding a conversation
would not easy. Begin to curtail the strength training.
Maintain your longer sustained aerobic training workout 2,
and keep up the frequency of exercise sessions and back to
back training days. Take it easy in the final week before your
challenge.
The above generic programme is intended as a general introduction that is
not intended to provide the details necessary to give guidance in relation
to any specific issues. It does not constitute specific advice on physical
training, therefore may not be applicable to individual circumstances.
This fitness plan has been provided by Box
Genesis. Box Genesis Ltd. provides a highly
specialised personal training service for both
private and corporate sectors.
Box Genesis Ltd. advises individuals to seek relevant guidance from
appropriate professionals including a doctor, exercise physiologist and/
or personal trainer before undertaking an exercise programme to ensure
its suitability.
Information supplied by Maximum Adventure
maximumadventure.com
01768 371 289
Teenage Cancer Trust is a registered charity:
1062559 (England & Wales); SC039757 (Scotland)