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8 WEEKS
2 sessions per week
1 x strength & stability
1 x muscular endurance
Our adventure retreat will take us on top of mountains, the bottom of canyons, across the water and in the air! We plan to show you as much as we can of New Zealand’s stunning scenery within our 8 days together.
The demands of continuous hiking are unique compared to most training styles and sports that people are accustomed to. This program will ensure that your body will have the specific tolerance to these particular stressors. Our objective is to minimise muscle soreness, overall fatigue, avoid any potential overuse injuries and most importantly – keep everyone safe.
We don’t want the program to be too demanding or require anyone to give up their usual training regime. That’s why each week will only consist of two sessions: strength and stability and muscular endurance.
Our strength and stability training will focus on improving your lower body structures (joints, connective tissue and muscles), granting you greater capability and efficiency across our hikes.
Our muscular endurance sessions seek to condition your body to become acquainted with long periods of ascending and descending hills. Improving stamina and minimising the likelihood of pain points that are common with longer hikes i.e. cramps, blisters etc.
Part A) walking 30 minutes of continuous stair repeats.
Part B) walking 30 minutes of undulating terrain.
Part A) walking 45 minutes of continuous stair repeats.
Part B) walking 30 minutes of undulating terrain.
Part A) walking 60 minutes of continuous stair repeats.
Part B) 30 minute walk of undulating terrain
STRENGTH & STABILITY
MUSCULAR ENDURANCE
Part A) 45 minutes of continuous hill repeats
Part B) walking 30 minutes of continuous stair repeats.
Part A) 60 minutes of continuous hill repeats
Part B) walking 30 minutes of continuous stair repeats.
Part A) 20 minutes of hill repeats (walking backwards uphill and descending downhill normally)
Part B) 30 minutes of continuous hill repeats.
Part C) walking 30 minutes of continuous stair repeats.
Part A) 20 minutes of hill repeats (walking backwards uphill and descending downhill normally)
Part B) 30 minutes of continuous hill repeats.
Part C) walking 50 minutes of continuous stair repeats.
Circuit
45 seconds on 15 sec rest – maximum reps
3-4 rounds
Part A) 20 minutes of hill repeats (walking backwards uphill and descending downhill normally)
Part B) 40 minutes of continuous hill repeats.
Part C) walking 60 minutes of continuous stair repeats.
