Dates: June 11th - 12thHike: 7 to 8 miles (Yellow Trail)
Duration: Leave Friday Morning around 6am return Saturday Night
Equipment Needed: Full Pack (50 lb minimum)
Purpose: We completed this hike last year with out a full pack. We need another 4,
ooo plus
vertical climb with a full pack to prepare for the Ultimate Adventure II. I want this hike to be on a Friday / Saturday for those that need to be back on Sunday to serve.
Cardio - Interval Training (2 days/week 30-45 minutes)
HOW TO
Spin Bike, Tredmill, elipticle runner, stair stepper, etc..
Step 1 - 5 minutes warm up at 50%-60% of your max effort
Step 2 - 30 seconds at 90% of your max effort
Step 3 - 1 minute recoup at 50% to 60% of your max effort
Step 4 - Repeat Steps 1 and 2 four more times
Step 5 - 5 minute recoup at 50% to 60% of your max effort
Step 6 - 45 seconds at 90% of your max effort
Step 7 - 1 minute recoup at 50% to 60% of your max effort
Step 8 - Repeat Steps 6 and 7 four more times
Step 9 - 5 minute recoup at 50% to 60% of your max effort
Note: As you get conditioned repeat steps 6 through 9 until you have had enough - Who Rah!
Cardio - Endurance Training (2 days/week 45 minutes - 1 hour)
HOW TO
Keep heart rate at 140 to 150 depending upon your age for the entire duration - Mix Up the exercises.
Weight Training Goal 4 days / week
HOW TO
Leggs 2 days per week (3 sets / 6 to 8 reps to failure)
Upper Body 2 days week (3 sets / 4 to 6 reps to failure)
ABS - All 4 days
Stretching all 4 days.
More details to come....
Lift weights at least 2 days per week. The stronger you are the more you will ENJOY the hike!
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