Pre-Course Workout Plan

PRE COURSE WORKOUT PLAN

  • Mountaineering is a combination of physical, mental and psychological strength as well as endurance. Every visit to the mountain is different. Do not take the mountains and altitude for granted.
  • Your instructors and batchmates are your family – remember that mountaineering is all about teamwork. Conditions are harsh and the right attitude is imperative to enjoy all the adventure you will experience.
  • This course is intense and rigorous and will test you. You must love the mountains, your people and adventure to enjoy this course.This is a preparatory plan for you.
  • We assume that you live an active lifestyle which includes easy to moderate levels of exercise of at least an hour on a daily basis.
  • This is a 8 week workout plan with 6 days of training per week.
  • Recovery is just as important as working out – so please ensure that you get 8 hours of sleep every night. Your body will need it.  Feel free to play around with the rest day depending on your convenience.
  • All Workouts will start with a proper warm up – Static Stretches followed by Dynamic Stretches. This will be followed by the workout and concluded with a proper cool down.
  • This programme attempts to initiate you into a training regime that will assist you in enjoying the rigor & discipline of the mountaineering courses

Static Stretches

  1. Ankle Rotations
  2. Raise Knee up & Kick it out (hamstring)
  3. Knee Rotation
  4. Hip Rotation
  5. Side Bends
  6. Side Swings
  7. Arm Swings
  8. Shoulder Rolls
  9. Neck Rotations

Dynamic Stretches

  1. Walk on toes/ Turn toes in/ turn toes out
  2. Walk on heels/ Turn toes in/ Turn toes out
  3. Under arm bowling ( hamstring stretch)
  4. High Knees
  5. Walking lunges
  6. Side Shuffle
  7. Squats
  8. Leg side swing ( aductor )
  9. Leg Swings ( front & back)
  10. Butt Kicks
  11. Foot Fire
  12. Toy soldiers

Cool Down

  1. Calf Stretch
  2. Hamstring Stretch
  3. Quad Stretch
  4. Groin Stretch
  5. ITB Stretch
  6. Back Lengthening
  7. Back Decompression
  8. Chest Opener
  9. Neck Stretch
  10. Deltoid Stretch
  11. Tricep Stretch
  12. Chest Opener
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Warm Up 40 minute jog Cool Down Warm Up 15 minute jog Core Workout: This is one set, 3 reps of the entire set : Superman ( 10 on each side) Full Plank ( 30 seconds) Half Plank ( 30 seconds) Side plank ( 20 seconds on each side) 2 minute rest and repeat. Cool Down Stretches Warm Up 40 minute jog Cool Down Warm Up 15 minute jog Core Workout: This is one set, 3 reps of the entire set : Superman ( 10 on each side) Full Plank ( 30 seconds) Half Plank ( 30 seconds) Side plank ( 20 seconds on each side) 2 minute rest and repeat. Cool Down Stretches Warm Up 40 minute jog Cool Down Warm Up 15 minute jog Core Workout: This is one set, 3 reps of the entire set : Superman ( 10 on each side) Full Plank ( 30 seconds) Half Plank ( 30 seconds) Side plank ( 20 seconds on each side) 2 minute rest and repeat. Cool Down Stretches REST Ease into it
Week 2 Warm Up 50 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 5 pushups ( can be regressed push-ups depending on strength levels) Superman ( 12 on each side) 15 Squats ( use wall for form) 5 Pike Pushups 5 Inverted Rows Alternate Leg Lunges ( 10 on each leg) 2 minute rest and repeat. Cool Down Stretches Warm Up 50 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 8 pushups ( can be regressed push-ups depending on strength levels) Superman ( 15 on each side) 15 Squats ( use wall for form) 8 Pike Pushups 8 Inverted Rows Alternate Leg Lunges ( 12 on each leg) 2 minute rest and repeat. Cool Down Stretches Warm Up 50 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 8 pushups ( can be regressed push-ups depending on strength levels) Superman ( 15 on each side) 15 Squats ( use wall for form) 8 Pike Pushups 8 Inverted Rows Alternate Leg Lunges ( 12 on each leg) 2 minute rest and repeat. Cool Down Stretches REST increase volume
Week 3 Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups ( take it to the next level) 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches REST
Week 4 Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups ( take it to the next level) 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches REST
Week 5 Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups ( take it to the next level) 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches REST
Week 6 Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups ( take it to the next level) 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches REST
Week 7 Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups ( take it to the next level) 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches REST
Week 8 Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups ( take it to the next level) 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches Warm Up 60 minute jog Cool Down Warm Up 15 minute jog 3 sets of each: 10 pushups 5 T-pushups Superman ( 15 on each side) 20 Squats 10 Pike Pushups 10 Inverted Rows Alternate Leg Lunges ( 15 on each leg) 4 minute rest and repeat. Core & Abs ( 2 sets with 2 minute rest between sets) 1 min – Full Plank to Half Plank ( change every 20 seconds) 20 regular crunches 15 Sit-ups 10 Leg Raise Cool Down Stretches REST
BMC BEGINS – YOU ARE READY
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