The Six-Month Training Program
Heber Orona Expediciones crafted
the following regimen, which should be implemented
six months prior to your climb.
The program has already proven effective for many
of Heber Orona´s clients who have reached
Aconcagua´s summit. By adjusting the intensities
and weights accordingly, the training schedule
can also be used as a basis for preparing for
other, higher peaks.
If you´re not in the habit of working out
regulary, that´s the place to start. Sticking
to a daily workout regimen will not only get you
in the physical condition necessary for the rigors
of a big mountain, but it will also build the
tenacity and dedication that will keep you going
at 21, 220 feet (6.962m.) de Aconcagua.
Combine
this program with a healthy diet and plenty of
sleep, and you´ll be ready to test yourself
at high altitude. |
| PRIOR TO EXPEDITION |
WEEKLY SCHEDULE |
| Six
Months |
| a.
Aerobic: 4 days/week |
| b. Strength:
3 days/week |
| c. Recreation:
1 day/week |
| d. Rest: 1-2
days/week |
|
| WORKOUT |
1
|
2
|
3
|
4
|
5
|
6
|
7
|
| Aerobic |
X
|
X
|
|
X
|
X
|
|
|
| Strength |
X
|
|
X
|
|
X
|
|
|
| Recreation |
|
|
|
|
|
X
|
|
| Rest |
|
|
|
|
|
|
X
|
|
| Workout details
and notes
Purpose: Get into routine of regular
exercise.
Exercises:
a. Aerobic training can include running (best),
biking, swimming, cross-country skiing, etc.,
for a minimum of 30 minutes per session.
b. Focus strength training on arms, shoulders,
back and abdominals (e.g., sit-ups, pull-ups,
chi-ups, push-ups, dips). Each exercise should
include three sets with as many reps as necessary
to cause muscle failure on the last set. If
weights or machines are available, include bent
rowing, military presses and especially squats.
c. Recreational exercise is anything you enjoy,
including climbing, hiking, biking, kayaking,
etc.
Notes: You will need to drink a lot of
liquid on Aconcagua (a minimum of 4 liters/day).
Drink two to three quarts of water daily now
so your body habituates.
|
If you are interested to know
the next 5th months training plan, please contact us and we
send you for email.
Sorry but We have found some people who distribute
our program whith out Climbing Permits .
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