Here is the 4-week training plan for Annapurna Circuit, a bit different than Gasherbrum2 training plan for a few reasons:
- this is mostly endurance trekking d:~15km/day and h:~1000m/day for about 15 days
- the highest altitude will only be 5400m with 3-4 days above 4000m
Program
- free-athlete training style - without using any facilities (no gym equip/pool/weights/belts, nada) just man-against-nature
- train the joints - usually the joints are weaker than muscles and either cause pain (Achilles?) or fail first (knees anyone?)
- specific exercises - focus mostly on exercises that are specific to hiking/trekking with only 1 rest day and 1 functional day per week
- static training mask - my mask limits the quantity of oxygen only (the ones that change the concentration are much better)
Exercises
- sl-RDL: single-leg Romanian DeadLift (for hips)
- SU/r-SU: Step-Up / reverse Step-Up (for knee)
- CR/sl-CR: Calf Raise / single-leg Calf Raise (for ankle)
- L/r-L: Lunges / reverse Lunges
- s-L: split Lunges
- S: Squats
- j-S: jump Squats
- sl-S: single-leg Squats
- r-SD: reverse Step-Down
Schedule
Week 1 - Aug 15th [DONE]
| day |
training type |
exercises |
| Mon |
none |
hangover… thanks Vali/Radu :) |
| Tue |
freeletics |
beat your PB |
| Wed |
specific |
sl-RDL 6x10, r-SU 6x10, CR 6x10, S/r-S 3x25, S/r-S 3x25 |
| Thu |
walking |
city walk - 12km |
| Fri |
specific |
sl-RDL 3x10, r-SU 3x10, CR 3x10 - in slow motion |
| Sat |
calisthenics |
strength workout |
| Sun |
specific |
hill climbing - d: 9km, h: 500m |
Week 2 - Aug 22nd [DONE]
| day |
training type |
exercises |
| Mon |
specific |
sl-RDL, r-SU, CR 3x10 |
| Tue |
walking |
~11km |
| Wed |
freeletics |
beat your PB |
| Thu |
walking |
~8km |
| Fri |
calisthenics |
strength workout |
| Sat |
rest day |
|
| Sun |
specific |
hill climbing - d: 18km, h: 700m |
Week 3 - Aug 29th [DONE]
| day |
training type |
exercises |
| Mon |
rest day |
|
| Tue |
specific |
3x10 sl-RDL, r-SU, CR, 3x50 S,L,r-L |
| Wed |
walking |
city walk d: 25km |
| Thu |
rest day |
a bit of knee pain |
| Fri |
freeletics |
beat your PB |
| Sat |
calisthenics |
strength workout |
| Sun |
specific |
hill h: 1000m, d: 16km, t: 4h |
Week 4 - Sep 5th [DONE]
| day |
training type |
exercises |
| Mon |
freeletics |
beat your PB |
| Tue |
specific |
4x15 r-SD, CR, sl-RDL, 4x50 S,r-S,L |
| Wed |
rest day |
|
| Thu |
walking |
around city d:30km, t:6h |
| Fri |
rest day |
|
| Sat |
calisthenics |
strength workout |
| Sun |
specific |
hill h: 600m, d: 20km, t: 4h40m |
References
Single-leg Romanian DeadLift - for hips
Updates
- 2022-09-12: final
- 2022-08-17: initial training plan