TREKPREP

SPECIALISED ONLINE TRAINING PROGRAMS FOR TREKKING AND MULTI-DAY EXPEDITIONS

A$65.00
Every month
A$650.00
Every year

CANCEL ANYTIME

WHAT’S INCLUDED?

TREKPREP

LEVEL 1

42 SESSIONS

TREKPREP

LEVEL 2

42 SESSIONS

TREKPREP

LEVEL 3

42 SESSIONS

STARTING

STRENGTH

6 WEEK PROGRAM

NO GEAR

6 WEEK PROGRAM

PROGRAM

NOTES

INSTRUCTIONS & ASSUMPTIONS

THE TREKPREP PROGRAMS ARE DESIGNED FOR BEGINNER LEVEL [LEVEL 1], TO ADVANCED LEVEL [LEVEL 3] TREKKERS.

IF YOU’VE NEVER TREKKED BEFORE, THEN WE RECOMMEND OUR LEVEL 1 PROGRAM. THESE 42-SESSION PROGRAMS CAN BE COMPLETED BY DOING ONE SESSION EVERY SECOND DAY FOR UP TO 3 SESSIONS PER WEEK, IF YOU ARE PROGRESSING WELL THROUGH THE PROGRAM AND ARE FINDING THAT YOU ARE READY FOR MORE INTENSITY THEN YOU CAN PROGRESS TO DOING UP TO 5-SESSIONS OF THE LEVEL 1 PROGRAM PER WEEK. IF YOU STILL WANT MORE VOLUME AND INTENSITY, AND YOU FIND THAT YOU ARE RECOVERING WELL, THEN YOU CAN PROGRESS THROUGH OUR LEVEL 2 AND THEN 3 PROGRAMS CONSECUTIVELY.

THE WORKOUTS PRESCRIBED IN OUR PROGRAMS ARE DESIGNED TO COMPREHENSIVELY PREPARE YOU FOR YOUR UPCOMING ADVENTURE BY BUILDING YOUR STRENGTH AND CONDITIONING WHILE IMPROVING YOUR SPECIFIC TREK FITNESS. WHILE IT'S IMPORTANT TO HAVE A BALANCED APPROACH TO YOUR STRENGTH AND CONDITIONING PREPARATION, WE ALSO UNDERSTAND THAT NOT EVERYONE HAS ACCESS TO A FULLY EQUIPPED GYM. THEREFORE, WE HAVE INCLUDED WORKOUTS WHICH ONLY REQUIRE BODYWEIGHT MOVEMENTS OR BACKPACK CARRIAGE. IF THERE ARE TIMES THAT YOU CAN ACCESS A GYM, THEN PLEASE GO THROUGH THE PRESCRIBED GYM-BASED WORKOUT SESSIONS.

PLEASE REFER TO THE PROGRAM NOTES SECTION FOR MORE DETAILED INFORMATION.

MINIMUM FITNESS REQUIREMENTS

LEVEL 1: THE MINIMUM FITNESS REQUIREMENT FOR THIS PROGRAM IS TO BE ABLE TO WALK AT A SPEED OF 5KM PER HOUR FOR 45-MINUTES (WITHOUT WEIGHT).

LEVEL 2: THE MINIMUM FITNESS REQUIREMENT FOR THE LEVEL 2 PROGRAM IS TO BE ABLE TO WALK AT A SPEED OF 5KM PER HOUR FOR 60-MINUTES (WITHOUT WEIGHT).

LEVEL 3: THE MINIMUM FITNESS REQUIREMENT FOR THE LEVEL 3 PROGRAM IS TO BE ABLE TO WALK AT A SPEED OF 5KM PER HOUR FOR 90-MINUTES (WITHOUT WEIGHT).

TREKPREP

PROGRAM NOTES

ASSUMPTIONS

NOTE THAT THIS PROGRAM IS DESIGNED BASED ON THE FOLLOWING ASSUMPTIONS:

  1. YOU HAVE NO ILLNESSES, INJURIES OR MOVEMENT RESTRICTIONS THAT WILL INHIBIT YOUR ABILITY TO TRAIN SAFELY AND SUFFICIENTLY FOR YOUR UPCOMING ADVENTURE.

  2. YOU ARE ABLE TO COMPLETE UP TO 60-MINUTES OF NON-STOP BRISK WALKING (AT APPROX 4KM/HOUR) WITH NO WEIGHT OR BACKPACK.

  3. YOU ARE ABLE TO COMPLETE UP TO 20 TO 30-MINUTES OF NON-STOP MEDIUM INTENSITY GYM FITNESS STYLE TRAINING.

  4. YOU HAVE BETWEEN 4 AND 6 HOURS PER WEEK TO TRAIN EITHER ON A TRACK WITH YOUR BACKPACK OR IN AN APPROPRIATELY EQUIPPED GYM.

BEFORE STARTING THIS PROGRAM:

  • PLEASE CONSULT A MEDICAL PROFESSIONAL TO MAKE SURE THAT THIS PROGRAM AND EVENT IS SAFE FOR YOU TO UNDERTAKE. BEFORE STARTING THIS PROGRAM, PLEASE CONSULT A EXERCISE PROFESSIONAL TO MAKE SURE THAT YOU CAN SAFELY PERFORM ALL OF THE TECHNIQUES PRESCRIBED IN THIS PROGRAM.

  • PLEASE CONSULT A EXERCISE PROFESSIONAL TO HELP YOU SAFELY ASCERTAIN YOUR 1RM FOR EACH OF THE TECHNIQUES PRESCRIBED IN THIS PROGRAM.

GENERAL INSTRUCTIONS

THE KEY FOCUS FOR THIS TREKPREP PROGRAM IS TO ENSURE THAT YOU HAVE THE STRENGTH AND ENDURANCE TO CARRY A WEIGHTED BACKPACK FOR EXTENDED PERIODS OF TIME OVER ROUGH, MOUNTAINOUS TERRAIN. TO DETERMINE WHICH PROGRAM IS RIGHT FOR YOU. PLEASE COMPLETE A 60 MINUTE WALK AT A BRISK PACE WITHOUT A BACK PACK. RECORD THE DISTANCE YOU ACHIEVED IN THAT TIME.

  • IF YOU ACHIEVED LESS THAN 5 KM, THEN WE RECOMMEND THE LEVEL 1 PROGRAM.

  • IF YOU ONLY JUST ACHIEVED 5KM, THEN THE LEVEL PROGRAM IS FOR YOU.

  • IF YOU EASILY EXCEEDED 5KM THEN WE RECOMMEND THAT YOU START WITH THE LEVEL 3 PROGRAM.

PLEASE ENSURE THAT YOU ARE SUFFICIENTLY HYDRATED PRIOR TO AND DURING THE WORKOUT, AND THAT YOU CONTINUE TO HYDRATE AFTER YOU COMPLETE THE SESSION THROUGHOUT THE DAY.

THIS PROGRAM CONTAINS 42 TRAINING SESSIONS. THE NUMBER OF SESSIONS YOU DO PER WEEK WILL BE DEPENDENT ON HOW WELL YOU RECOVER AFTER EACH SESSION. TO HELP YOU WORK THIS OUT, GO TO:  https://themillgym.com/readiness-to-train AND DOWNLOAD OUR TRAINING JOURNAL. COMPLETE THE TRAINING JOURNAL EVERYDAY FOR AT LEAST 28-DAYS.

  • IF YOUR AVERAGE SCORE FOR A WEEK IS A ZERO OR ONE, THEN THE TRAINING FREQUENCY IS CORRECT.

  • IF THE SCORE IS A NEGATIVE SCORE (I.E. <0) THEN YOU ARE OVERTRAINING, AND YOU NEED TO TAKE A REST.

  • IF YOUR SCORE IS GREATER THAN 1, THEN YOU CAN ADD ANOTHER SESSION PER WEEK.

IF YOU DON'T HAVE ACCESS TO ALL THE EQUIPMENT PRESCRIBED IN THE PROGRAM, DO THE PARTS OF THE PROGRAM THAT YOU CAN WITH THE EQUIPMENT YOU HAVE. WHILE IT'S REALLY IMPORTANT TO HAVE A BALANCED APPROACH TO YOUR STRENGTH AND CONDITIONING PREPARATION, WE UNDERSTAND THAT NOT EVERYONE HAS ACCESS TO A FULLY EQUIPPED GYM. THEREFORE, WE HAVE INCLUDED WORKOUTS WHICH ONLY REQUIREBODYWEIGHT MOVEMENTS OF BACKPACK CARRIAGE. IF THERE ARE TIMES THAT YOU CAN ACCESS A GYM, THEN PLEASE GO THROUGH YOUR GYM BASED WORKOUT SESSIONS. IF YOU MISS A SESSION, PICK UP WHERE YOU LEFT OFF. 

IF YOU HAVE MORE THAN 2-WEEKS OFF BETWEEN SESSIONS, START THE PROGRAM AGAIN.

INTENSITY

AS YOU PROGRESS THROUGH THE PROGRAM YOU WILL START TO SEE RECOMMENDATIONS ON HOW INTENSE YOU SHOULD BE PERFORMING EACH WORKOUT. AS A GENERAL GUIDE WE WILL BE RECOMMENDING 3 LEVELS OF INTENSITY.

  1. LOW INTENSITY. YOU CAN PERFORM THE ENTIRE WORKOUT WHILE BREATHING IN AND OUT OF YOUR NOSE (I.E. NASAL BREATHING)

  2. MEDIUM INTENSITY. YOU CAN NO LONGER MAINTAIN NASAL ONLY BREATHING BUT YOU CAN STILL BREATH IN THROUGH YOUR NOSE BUT YOU HAVE TO BREATH OUT THROUGH YOUR MOUTH.

  3. HIGH-INTENSITY. THE LEVEL OF EXERTION REQUIRES YOU TO BREATH IN AND OUT OF YOUR MOUTH.