Climbing Fitness and Training

Climbing Fitness and Training

THIS TRAINING PROGRAM is intended to give our clients some ideas on how they can prepare themselves for climbing Mount Kilimanjaro or Mount Meru based on our experience in these mountains.

Please be advised that it’s highly recommended a person who wants to climb Kilimanjaro be in good health. The gym training program shown below can be done along with the hiking program; both are recommended to be started at least 6 weeks prior to your trek.

We highly recommend prospective trekkers/adventurers to watch one of these DVDs as they have important information on climbing Kilimanjaro.

Kilimanjaro movie :: Good Earth Tours & SafarisKilimanjaro – To the Roof of Africa (Western Breach Route) – Amazon

“This movie is great! It had beautiful cinematography and it was great seeing it on the IMAX screen!”

Kilimanjaro movie :: Good Earth Tours & Safaris Mount Kilimanjaro Trek (Rongai Route) – Bill and Nancy’s Excellent Adventure: To the Roof of Africa (interactive video)

Bill and Nancy did a safari and Kilimanjaro trek with Good Earth Tours in October 2005.

Please remember… if you want to start an exercise program, consult your doctor first and seek the advise of professionals whenever starting some form of fitness you are unfamiliar with.

Hiking Program ~ Tuesday, Thursday and Saturday
Start 8 weeks prior to departure
Week 1 3 minutes of stretching; 2.5 miles walk/run; 3 minutes of stretching
Week 2 3 minutes of stretching; 3.7 miles walk/run; 3 minutes of stretching
Week 3 5 minutes of stretching; 5.0 miles walk/run; 5 minutes of stretching
Week 4 5 minutes of stretching; 5.0 miles walk/run; 5 minutes of stretching
Week 5 5 minutes of stretching; 6.2 miles walk/run; 5 minutes of stretching
Week 6 3 minutes of stretching; 6.2 miles walk/run; 3 minutes of stretching
Week 7 5 minutes of stretching; 5.0 miles walk/run; 3 minutes of stretching
Week 8 rest… rest… rest
Gym Training Program ~ Monday and Wednesday
For those who do not have access to a gym, they can attempt to do hiking in hilly terrains
Stair master High speed, low resistance for about 10 minutes (first day); twice a week
Stair master Low speed, high resistance for about 10 minutes (alternate day); twice a week
Cycle 25 minutes; twice a week
Leg press 3 sets of 15; three times a week
Knee extensions 3 sets of 15; three times a week
Back extensions 3 sets of 15; three times a week
Sit ups 3 sets of 10; daily
Tread mill Walking for 30 minutes; four times a week