TRAINING PROGRAMS
BUILD A STRONG FOUNDATIONAL BASE
ELEMENTS
Your first step to becoming more capable and confident in the mountains. Elements will give you a strong foundational base – total body strength, balance, mobility and aerobic capacity. You’ll also get insight into what you need to focus on.
4 week introductory training program.
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Uplevel your strength & mobility
HIKE STRONG
The next step to gaining advanced control over your body in the most hostile and unpredictable of environments. We dive deeper into bodyweight strength training, learn more about mobility, stretching and build strong joints to build confidence on trail.
8 week training program. Train on our app.
GET HIKE STRONG
BUILD STRONG & STABLE KNEES
MOUNTAIN PROOF KNEES
Knee strength and mobility program specifically for hikers to relieve common knee pain and prevent knee injuries. Bodyweight focused system that uses unconventional movements to build world class leg strength without the need for weights.
12 week program. Delivered on our app.
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BOOST YOUR AEROBIC FITNESS
UPHILL ENDURANCE
Build a significant base of aerobic fitness so you can cruise along the trails. Rather than standard aerobic training, we dive into high intensity workouts that are designed specifically to improve your speed, comfort and confidence on the uphill.
10 week training program. Downloadable PDF.
BUY PROGRAMTREK SPECIFIC PROGRAMS
STRENGTH & ENDURANCE
MT KILIMANJARO
Comprehensive training program that will prepare you for the specific challenges of Mt Kilimanjaro. Build strength, endurance, aerobic capacity & on trail experience.
12 week program. Downloadable PDF.
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STRENGTH & ENDURANCE
EVEREST BASE CAMP
Get prepared for the unique challenges of the Himalayas. Our step by step program is specifically designed to get you prepared for the Everest Base Camp Trek. Strength, endurance, aerobic & on the trail experience.
12 week program. Downloadable PDF.
LEARN MOREFAQ
What order should I do the programs?
We recommend you start with Elements, as it gives you a good foundational base to build upon. Typically we recommend the following order – Elements, Hike Strong, Uphill Endurance, Mountain Strength. If you experience knee pain when hiking, Mountain Proof Knees is good to start at any point, if you can do Elements first that is ideal.
If you are doing Everest Base Camp or Mt Kilimanjaro, ideally complete Elements first and then move on to the selected program.
Can I do these programs at home?
Yes! Mountain Strength is the only program that needs equipment that you may need to source, get creative or find in a gym (dumbbells, bench, barbell & rack, pull up bar, resistance bands or cable machine, TRX or suspension trainer)
Are all your programs available as a downloadable PDF?
Almost all of them. Mountain Proof Knees is only available on our app so you will need a mobile device.
How do I access the app?
You will receive an email with details on how to access the app and join the program.
The app is accessible via mobile phone. It requires iOS 9.0 or later or Android 4.1 and up.
How are the programs delivered?
The programs all have instructional videos privately hosted on youtube for every training session. The majority of the programs have individual videos for each exercise so that you get a clear visual understanding of how to perform the movement, various progressions if relevant, extra tips and cues. Some of our programs also include follow-along videos.
Elements (app version), Hike Strong and Mountain Proof Knees are delivered on our app. The app has more interactivity, you can record your results and track your progress, the videos are inside the app and the schedule will help you keep motivated and up to date.
Elements, Hike Strong, Uphill Endurance, Mountain Strength, Kilimanjaro and EBC are delivered via a downloadable PDF. You will receive a link to the PDF after purchase. These programs all have schedules and link to exercise videos for each session.
The PDF can be downloaded on all your devices. The app is accessible via mobile phone.