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Training for Kokoda
Spirit Adventure Activities |
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KOKODA SPIRIT PRE TREK TRAINING PROGRAM
The Kokoda Trail in Papua New Guinea
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You will need to get reasonably fit to enjoy your trek.
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CONTENTS
- Why train
- Principles of training
- Pre and Post Test
- Step Test ( the do it yourself fitness test)
- Taking your heart rate
- Phase 1-3 training program
- Stretching program
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Why Train?
Kokoda Spirit has an excellent reputation when it comes to developing the
fitness and preparation of our clients. We are proud of the success rate of
our trekkers! You do not have to be super fit or an Olympic athlete to
complete Kokoda, Everest Base Camp, or indeed any of our tours but you do
need to have excellent endurance and stamina along with a strong
cardiovascular system and a desire to complete one of the world’s great
journeys. The advantage of having the suitable fitness levels lies in your
ability to complete the trek, safely, enjoyably and interact with locals, go
for a swim or take a side trip to a waterfall AFTER the days trekking is
completed. Training also provides enormous health benefits and improves your
general well being.
By necessity, we assume that our clients have little knowledge of how to
improve their fitness. If you are already participating in a training regime
then the initial phase may not be appropriate and you can move directly into
higher levels. For best training results, you should follow the “principles
of training” listed below. Stretching before and after training is
beneficial in the reduction of injuries; follow our “stretching guide”
Principles of Training
- Specificity - the type of
training you undergo should reflect the activity that you will
participate in. In this case a trek involving several hours daily
walking up steep ascents and walking down equally steep descents
- Intensity - The intensity that
you expect during the Trek should be reflected in the training program.
That is, several hours of walking each day for several days on end.
- Overload - to gain a training
“effect” you must overload the various “systems” within your body. That
is, your cardiovascular, muscular-skeletal systems etc. Overload is
achieved by increasing distances, decreasing time taken or increasing
pack weight.
- Heart rate is a good indicator
of intensity. You should not exceed your maximum heart rate. To obtain
your max H/R; Subtract your age from 220; For example . If you are 40
yrs old, then your max H/R is 220 – 40 = 180.
- Recovery – It is important to
allow your body to recover from the stress that hard physical training
places on it. Vary the intensity of your training by alternating hard
sessions with slightly easier ones. This will help prevent over-use
injuries.
- This program assumes no equipment or Gym membership. If you are a
regular gym member, each alternate day could be spent strength /
endurance training in the gym.
Prior to embarking on any fitness regime, Kokoda Spirit strongly
recommends you have a medical check up with your preferred GP and inform him
of your intentions to embark on a trek that WILL involve strenuous exercise
for several hours a day for several days in a remote area where evacuation
is difficult.
Pre-test and Post-test
For a training program to be successful, you need to know where your
starting point is. A training program for a trained athlete will be
different than that of someone who has never undergone any training. The
principles however remain the same. To analyse if your training is
successful, a pre and post test is required. (Using the same equipment and
tester during each test is important to reduce error).
Where to Pre-test and Post-test?
Local gyms have the equipment and expertise to determine your level of
fitness. A small cost is normally involved. It will require perhaps a
stationary bike test or similar. If this is not practical, your pre-test may
be as simple as completing the “Harvard step test” outlined below.
Step Test
This test can be used to give you an indication of your current fitness
level. Throughout your training program you can re-do the test to evaluate
the effectiveness of your training.
Equipment required: |
• 1 x bench or stable box 45cm high
• 1 x stopwatch
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You need to be able to take your own Heart beat; this is recorded as beats
per minute (bpm). How Do I take my Heart rate?
Your heart rate can be taken at any spot on the body at which an artery is
close to the surface and a pulse can be felt. The most common places to
measure heart rate using the palpation method is at the wrist (radial
artery) and the neck (carotid artery). Other places sometimes used are the
elbow (brachial artery) and the groin (femoral artery).
To take your resting heart rate at the wrist, place your index and middle
fingers together on the opposite wrist, about 1/2 inch on the inside of the
joint, in line with the index finger. Feel for a pulse. When you find a
pulse, count the number of beats you feel within a one minute period. You
can estimate the per minute rate by counting over 10 seconds and multiplying
this figure by 6, or over 15 seconds and multiplying by 4, or over 30
seconds and doubling the result. There are obvious potential errors by using
this shorthand method. You should always use your fingers to take a pulse,
not your thumb, particularly when recording someone else's pulse, as you can
sometimes feel your own pulse through your thumb.
Conducting the Test
Ask someone to time you and count for you so you can concentrate on the task
at hand (or foot!). At the signal to begin, step up with your right foot,
then bring your left foot up beside it. Follow the “up, up” with “down,
down” to complete one step. Repeat at a rate of 24 steps per minute for
three consecutive minutes. Then rest in a chair for exactly one minute
before taking your pulse. Finally, use the YMCA standards (see table below)
to see how you stack up.The step test can be quite demanding; if you have
been diagnosed with heart disease, if you suspect you may have heart
disease, or if you have major risk factors, ask your doctor about a formal
stress test instead of taking the step test.
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| Step Test Pulse Count (Using a 60 second
pulse count) |
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Age |
Good to Excellent |
Average to Above Average |
Poor to Fair |
| Men |
18–25 |
84 or lower |
85–100 |
101 or higher |
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26–35 |
86 or lower |
87–103 |
104 or higher |
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36–45 |
90 or lower |
91–106 |
107 or higher |
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46–55 |
93 or lower |
94–112 |
113 or higher |
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56–65 |
96 or lower |
97–115 |
116 or higher |
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Above 65 |
102 or lower |
103–118 |
119 or higher |
| Women |
18–25 |
93 or lower |
94–110 |
111 or higher |
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26–35 |
94 or lower |
95–111 |
112 or higher |
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36–45 |
96 or lower |
97–119 |
120 or higher |
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46–45 |
101 or lower |
102–124 |
125 or higher |
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56–65 |
103 or lower |
104–126 |
127 or higher |
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Above 65 |
105 or lower |
106–130 |
131 or higher |
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Where do I Start?
Your starting point is determined by your pre-test fitness levels. Those who
have been involved in a regular training regime will have some advantages in
terms of routine and perhaps a higher base level fitness to begin with. Not
necessarily in all cases however. Gym junkies, swimmers and those
participating in specific activities that require particular muscle groups,
will often have difficulty when it comes to walking steep hills with a
backpack. Remember the specificity rule!
Therefore to identify a starting point that suits all people is impossible!
Kokoda Spirit will therefore present a training program that has proven to
be successful with hundreds of clients. All you need to determine is “where”
your entry point is. This training regime is the minimum required and you
can add to each week with a bike ride, swim, gym or run. Remember that the
body does need to recover so don’t overdo it. Continual muscle soreness or
general fatigue may indicate a day off is required.
The Kokoda Trail exemplifies the need to adhere to the specificity rule;
you need to train on hills, hills and more hills AND you need to train for
descents as well as ascents.
Red highlighting indicates a change in duration,
overload or intensity from previous exercise sessions.
Note: train in clothes you expect to wear whilst on the Trek to
ensure chaffing does not occur and that they are comfortable.
Stage 1
Preparation Phase: 4 weeks
The aim of this phase is to develop a basic level of fitness that will allow
you to move into more strenuous and physically demanding activities. It
starts off intentionally quite easy and is suited to people of low fitness
levels or those with an injury.
Initially you must walk at a slow pace until your body gets used to
exercise.
Week 1
Day 1 - slow easy walk along flat ground for 30 – 45 mins; 3-5
km
Day 3 - as above; 3-5 km
Day 5 - slow easy walk along flat ground for
45mins – 1 Hr
Week 2 (with trekking boots)
Day 1 - slightly faster walk along
flat ground for 45 mins – 1 Hr; 4-6 km
Day 2 - same as above; 4-6 km (carry small daypack, 5 kg)
Day 3 - slightly faster walk along flat ground for
1 Hr -1 ½ Hrs; (daypack & 5kg)
Week 3
Day 1 - increase the intensity of
the 1 – ½ Hr walk by walking up hills or stairs (5 kg + 2 ltrs water)
Day 2 - same as above
Day 3 - slightly faster walk up the
hills or stairs (5kg + water)
Week 4
Day 1 - wears a small daypack with 8 kg
during your 2 hr hill or stair walk
Day 2 - same as above
Day 3 - increase the intensity by
completing your above walk in less time
Re-test- Step test;
Stage 2
Build up Phase: 4 weeks
Week 5
Day 1 - hill, stair walk for 2 hrs
Day 2 - increase packs weight to 10
kgs (or 2-3 kgs more than what has been carried), repeat above
Day 3 - 2 hr walk with pack; 8kms
Day 5 - easy long slow walk 3 hrs 10kms +
Week 6
Day 1 - hill, stair walk, 2 hrs, with pack,
Day 2 - power walk on flat, 5 kms, 10kg pack
Day 3 - hills, faster pace, 2 hrs
Day 5 - easy long slow walk with slightly
heavier pack; 10-12 km
Week 7
Day 1 - oval, “lunges” ¼ oval, then walk to complete lap; repeat
4 laps
Day 2 - Hill walk, 2 hrs with pack
Day 3 - hills, faster pace with
10kg
Day 5 - power walk, 7 kms with pack
Week 8
Day 1 - oval “lunges” ¼ ovals, then fast walk; repeat 5 laps
Day 2 - Hill walk, increase pack weight by
2 kg, 2 hrs
Day 3 - as above
Day 5 - long walk with pack; 9 kms
Re-Test; Step test
Stage 3Consolidation
Phase: 4 weeks
Week 8
Day 1 - Hills; Up and down, 2 ½ hrs with pack
Day 2 - Oval “lunges”; ½ ovals then
fast walk to complete lap, repeat 5 times
Day 3 - Hill walks with pack, increase
length by 15%
Day 5 - Long walk; medium difficulty; 5 hrs with 2 kg increase
in pack weight
Week 9
Day 1 - Hill walks with pack, decrease time
taken for route
Day 2 - hill walk, increase pack
weight 2-3 kgs; as above
Day 3 - Hill walk, increase length
of walk
Day 5 - Long walk with pack, 6 hrs -8 hrs
Week 10
Day 1 - oval lunges, ½ lap, and then fast walk to complete lap;
repeat 6 times
Day 2 - Hill walk, decrease time
taken for route
Day 3 - Hill walk, increase pack
weight 2-3 kgs
Day 5 - Long walk, with pack 8 hrs
Week 11
Day 1 - as for week 10 except 7
circuits
Day 2 - as for week 10
Day 3 - as for week 10
Day 5 - Long walk, with pack, increase
weight by 2-3kgs
Week 12
Day 1 - moderate walk 5 -7 kms with pack
Day 2 - moderate walk 5-7 kms with pack
Day 3 - moderate walk 5-7 kms with pack
One or two days rest prior to leaving Australia for
Papua New Guinea.
Stretching |
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Kokoda Spirit Stretching Tips |
- Always warm up for 5-15 minutes prior to stretching.
- Move slowly when stretching. Take this time to relax and focus on
your breathing.
- Depending on what you choose, music can help energize or relax you.
- When lying on your back, move your legs one at a time. Sudden
movements with both legs can strain the muscles of the lower back.
- Stretch to the point of gentle tension. If something hurts, stop
immediately. Stretching should feel good.
- Try to stretch after you have completed training. This workout can
take as little as 7-10 minutes, or as long as you'd like. A few minutes
every week can improve your performance, and prevent injuries, and help
you relax.
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Stretching Program |
This is a good supplementary stretching program to your existing workout
and for your off days.
Neck Rotation
Turn your head to the side, stretching your chin toward your shoulder.
Turn head back to center and repeat to the other side.
Shoulder Stretch
Stand with feet shoulder width apart. Raise one arm overhead and stretch
as far as you can without bending the torso. Repeat with opposite arm.
Forearm Stretch
Extend your right arm straight out in front of you, palm downward. With
the left
hand, grasp the fingers of the right hand and pull back gently,
stretching the wrist and forearm. Repeat with the left arm.
Triceps Stretch
Raise one arm straight up, so your upper arm is near your ear. Bend at
the elbow and let your hand fall to the back of your neck. With the
other arm, reach behind your head and place your hand on top of the bent
elbow. Gently pull down and back on the elbow. Repeat with other arm.
Trunk Stretch
Stand with your feet a little more than shoulder width apart. Reach your
left arm overhead and bend to the right at the waist. Repeat on opposite
side.
Torso Twist
Stand at arm's length from the wall, with the wall at your side. Reach
one arm out and place your hand on the wall. Reach the other arm around
the body, stretching the hand to the wall. Repeat on opposite side.
Chest Stretch
Stand with your feet shoulder width apart. Clasp your hands behind your
back and gently press your arms upward, keeping your arms straight.
Back Stretch
Lie on your back and bring one knee to your chest. Hold the knee with
both hands and gently pull in. Alternate knees and repeat.
Hip Roll
Lie on your back and bend your knees, feet flat on the floor. Let your
knees fall to the right while reaching both arms across your body to the
left. Hold the stretch, then roll the hips over to the left, stretch
arms to the right and repeat the stretch.
Lower Back Reach
Sit on the floor with your legs straight out in front of you. Reach
forward toward your toes, keeping your chin up and lower back slightly
arched. Try not to round the back or tuck the chin in - this decreases
the effectiveness of the stretch.
Butterfly Stretch
Sit on the floor, bend your knees out to the sides and bring the soles
of your feet together. Place your hands on your knees and gently press
the knees toward the floor. Keep your back straight.
Lateral Hip Stretch
Sit on the floor with both legs straight in front of you. Bend your left
leg and place the left foot over the right knee. Place your right hand
on the outside of the left knee and gently pull the knee toward your
right shoulder, twisting the torso to the left, until you feel the
stretch in your left hip. Repeat with opposite side.
Hamstring Stretch
Stand with legs shoulder width apart and the left leg slightly in front
of the right. Shift your weight to the back leg (the right) and bend the
knee, turning the knee and toe to the right. Extend the left leg and
place the heel on the floor, toes in the air. Keep the back straight and
bend forward at the hips until you feel the stretch in the hamstring of
the left leg. Repeat with the opposite leg.
Standing Hamstring Reach
Stand with one foot crossed over the other. Bend at the hips, reaching
toward the floor and keeping the knees slightly bent. Repeat with the
opposite foot crossed in front.
V-Stretch
Sit on the floor with your legs extended to either side so they form a
"V". Bend forward, grasp your toes or ankles, and stretch your chest
toward the floor. Try to go a little lower each time you perform the
stretch.
Leaning Calf Stretch
Stand about 2 1/2 feet from a wall. Place your hands on the wall and
lean in, gently pushing your hips forward. Keep your legs straight and
heels flat on the floor.
Standing Calf Stretch
Stand with your feet together. Extend one leg in front of you and place
the heel on the floor, toes in the air. Keeping the back straight, bend
forward at the hips until you feel the stretch in the calf. Repeat with
opposite leg.
Quadriceps Stretch
Lie face down and reach back with your right arm to grasp your right
ankle. Pull your foot toward your buttocks. Be sure to keep your hips
and pelvis on the floor. Repeat with left leg.
Standing Quad Stretch
From a standing position, reach back to grasp your right ankle with your
right hand. Pull your foot toward your buttocks. Place your other hand
on a wall or chair if you need balance support. Repeat with left leg.
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This Pre Trek Training Program is available in Adobe
Acrobat PDF.
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Take a big walk with us on a virtual tour of the Kokoda
Trail. |
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