12 Week Everest Base Camp Training Program

Our Myotherapist and Clinical Pilates instructor Amber is preparing to take another private group to Everest Base Camp in Nepal in April.

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Amber, along with 8 friends will spend 18 days hiking in the Himalayas towards Everest Base Camp, and climb to the top of 2 incredible peaks, Gokyo Ri 5,357m and Kala Patar 5,643m.

Stay tuned each week to the training schedule and see how the group prepare for the challenge ahead! As always, when training for an event it is important to gradually build and simulate the end goal.


Week 1:

2 x 30 min strength training - Dead lifts, Lunges, Clams, Clean and Press, Plank1 x Pilates session - focusing on mobility, foam rolling for legs/back

Hike - Lyrebird trail + surrounding trails, 2hrs. Varied terrain, some steep sections

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Sat 12 Jan was the first official training hike, and the first meeting for some of the Melbourne gals coming along for the epic adventure to EBC (Everest Base Camp). Everyone got in a tackled the immediate uphill slog of the Lyrebird trail in the Dandenongs, followed by approx 1.5hrs of undulating trails. The hikes will progress in length and difficulty each week as the group get fitter. The more challenging terrain we can cover here, the easier the days will be in Nepal.

Next weekend we have 2 longer hikes in store -

Sat 19 - 15km, George Bass Coastal walk
Sun 20 - 9km Werribee Gorge circuit


We want to be sure to take time every week, preferably after each training session, to stretch, foam roll and spikey ball to prevent tight/sore muscles. Focus on Quads, Hamstrings, Glutes and Calves post hike.

Yoga or Clinical Pilates class can be a great addition to your training program.

Regular Massage/Myotherapy treatment is also a good way to prevent injury and soft tissue tension and get ahead of any niggles that arise during training.

TRAINING SCHEDULE


WEEK 1
– 2 x Strength training sessions – core strength + leg/glute focus

14 Jan     1 x Hike/Walk – approx. 1-2hrs, varied terrain

WEEK 2  – 2 x Strength training sessions – core strength + leg/glute focus

21 Jan       1 x Hike/Walk – approx. 1-2hrs, varied terrain

WEEK 3 – 2 x Strength training sessions – core strength + leg/glute focus

28 Jan       1 x Hike – approx. 3-4hrs in length, varied terrain

    Add your trail pack (with a minimum of 1-2 litres of water)

WEEK 4 – 2-3 x Strength training sessions – core strength + leg/glute focus

4 Feb        1 x Hike – approx. 4-5hrs in length, varied terrain

                 carry your trail pack (with a minimum of 2-3 litres of water)

WEEK 5 – 2-3 x Strength training sessions – core strength + leg/glute focus

11 Feb      1 x Hike – approx. 4-5hrs in length, varied terrain

carry your trail pack (with a minimum of 2-3 litres of water)

WEEK 6 – 2-3 x Strength training sessions – core strength + leg/glute focus

18 Feb     1 x Hike – approx. 4-5hrs in length, varied terrain

carry your trail pack (with a minimum of 2-3 litres of water)

WEEK 7 – 2-3 x Strength training sessions – core strength + leg/glute focus

25 Feb      1 x Hike – approx. 4-5hrs in length, varied terrain

carry your trail pack (with a minimum of 2-3 litres of water)

WEEK 8 – 2-3 x Strength training sessions – core strength + leg/glute focus

4 Mar       1-2 x Hikes (back to back) – approx. 3-4hrs in length or 1 x 5-6hrs, varied terrain

                 carry your trail pack (with a minimum of 2-3 litres of water)

WEEK 9 – 2-3 x Strength training sessions – core strength + leg/glute focus

11 Mar     1-2 x Hikes (back to back) – approx. 3-4hrs in length or 1 x 5-6hrs, varied terrain

carry your trail pack (with a minimum of 2-3 litres of water)

WEEK 10 – 2-3 x Strength training sessions – core strength + leg/glute focus

18 Mar       1-2 x Hikes (back to back) – approx. 3-4hrs in length or 1 x 5-6hrs, varied terrain

carry your trail pack (with a minimum of 2-3 litres of water)

WEEK 11 – 2-3 x Strength training sessions – core strength + leg/glute focus

25 Mar       1-2 x Hikes (back to back) – approx. 5-6hrs in length, some steep terrain

carry your trail pack (with a minimum of 3-4 litres of water)

WEEK 12 – 2-3 x Strength training sessions – core strength + leg/glute focus

1 April       2 x Hikes (back to back) – approx. 5-6hrs in length, steep terrain

carry your trail pack (with a minimum of 3-4 litres of water)

TAPER WEEK – 7th APRIL: Stretches, 2-3 strength training & 1-2 easy walks


This is a guide only. Remember, the more you train, the easier the days on trail will be. If you don’t have time to follow this guide every week, it’s not the end of the world.