PHYSICAL CONDITIONING
FOR PEAK 7 ASCENT COURSES
Peak 7 Adventures
phone: (509) 467 5550
14617 N. Newport Hwy
fax: (509) 483 0448
Mead, WA 99021
www.peak7.org
Consistent preparatory training will make the backpacking course much more enjoyable! Aerobic conditioning is of
primary importance, since some of the courses reach an elevations of 10,000+ feet. In addition, you will carry a pack
weighing up to 30-60 pounds. We recommend that you start a conditioning program 8 weeks prior to course start. If
you are starting from scratch, then start walking. If you are already in decent shape then substitute running and adjust
the exercise distances to reflect your conditioning. We recommend using this type of progression for whatever aerobic
exercises you choose to do.
WEEK ONE: 1 mile, 3 times per week. At the end of the walk/run do 2-3 sets of 5-10 pushups and 10-15 situps. Finish with stretches.
WEEKS TWO-FOUR: Add half a mile each week through week 4. This will put you at 2.5 miles for each day. Increase your pushups and sit-ups by 2-5 reps each week. Finish with stretches.
WEEKS FIVE-EIGHT: Do 2 walk/runs of 2 miles and one longer walk/run of 3 to 31/2 miles. Add 1/2 mile
to your long run/walk each week. At the end of week 8, you will be at 41/2 to 5 miles for your long walk/run. Continue to add 2-5 reps to your push-ups and sit-ups. Always finish with stretches. Another trick to increase your conditioning is to start carrying a pack after week 3. Start with 15-20 pounds and increase the weight by 5 pounds each
week. Also after week 3, add hills to one or two of your walk/runs. It will be tough on your knees and Achilles tendons. Slowly work into increased distance, weight, and hills and you will arrive better prepared and without undue
injury or soreness. This conditioning program will help you fully enjoy the Ascent course and you will enjoy spending
time with the Lord in the wilderness as you learn new and exciting skills.
1
Miles
Add pack & weight Pushups**
week Day 1
Day 2
Day 3
Sit-ups**
Stretch
1
1
1
1
2-3 sets of 5-10
2-3 sets of 10-15
YES
2
1.5
1.5
1.5
2-3 sets of 7-15
2-3 sets of 12-20
YES
3
2
2
2
15-20 lbs
2-3 sets of 9-20
2-3 sets of 14-25
YES
4
2.5
2.5
2.5
20-25 lbs
2-3 sets of 11-25
2-3 sets of 16-30
YES
5
1.5
1.5
3*
25-30 lbs
2-3 sets of 13-30
2-3 sets of 18-35
YES
6
2.5
2.5
3.5*
30-35 lbs
2-3 sets of 15-35
2-3 sets of 20-40
YES
7
2.5
2.5
4.5*
35-40 lbs
2-3 sets of 17-40
2-3 sets of 22-45
YES
8
3
3
4.5*
40-45 lbs
2-3 sets of 19-45
2-3 sets of 24-50
YES
*Add Hills
**After every walk/run
Run twice a week and walk once a week with a weighted pack as noted on schedule. Week 5 is a download week to allow for your body
to recover after several weeks of increased activity. Please remember that this is a recommendation only and not a prescription. We want
you to enjoy the Ascent course to the fullest and we only offer this schedule to help you in that aspect.
Please let us know if you have any questions. Looking forward to seeing you on your trip!
* Wear your Camping boots
around the house. Preferably, put on a heavy backpack and walk around for
an afternoon. You want to
wear in your boots gradually, before you get on the
trail.
14617 N N EWPORT H WY , M EAD , WA 99021 • WWW . PEAK 7. ORG • 509-467-5550
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