Training
Training Diary
Justin Kibell, a Respond Kokoda trekker from 2007 has put together a website detailing all that was involved in getting himself ready for the Kokoda Track. To learn more about how he went about it have a read of his training diary.
Seven Week Training Program To Walk Kokoda With ‘The Edge’ ©
No doubting…Kokoda will be tough, how tough we don’t know but from all accounts hard on the body. What you need is the edge and I hope this program will give you the edge to make the trip a little bit easier and a lot more enjoyable - Shane Downie, Level 3 Fitness Instructor & Respond Kokoda 2007 trekker.
1st Progression
| Sunday | 5th August | Two (2) hour walk with full pack |
| Monday | 6th August | Weights (Program 1) |
| Tuesday | 7th August | Run/Bike/Swim |
| Wednesday | 8th August | Weights (Program 2) |
| Thursday | 9th August | Run/Bike/Swim |
| Friday | 10th August | Weights (Program 1) |
| Saturday | 11th August | Run/Bike/Swim |
| Sunday | 12th August | REST DAY |
| Monday | 13th August | Weights (Program 2) |
| Tuesday | 14th August | Run/Bike/Swim |
| Wednesday | 15th August | Weights (Program 1) |
| Thursday | 16th August | Run/Bike/Swim |
| Friday | 17th August | Weights (Program 2) |
| Saturday | 18th August | Two (2) hour walk with full pack |
2nd Progression
| Sunday | 19th August | REST DAY |
| Monday | 20th August | Weights (Program 1) |
| Tuesday | 21st August | Run/Bike/Swim |
| Wednesday | 22nd August | Weights (Program 2) |
| Thursday | 23rd August | Run/Bike/Swim |
| Friday | 24th August | Weights (Program 1) |
| Saturday | 25th August | Two (2) hour walk with full pack |
| Sunday | 26th August | No Roads Training Walk |
| Monday | 27th August | REST DAY |
| Tuesday | 28th August | Run/Bike/Swim |
| Wednesday | 29th August | Weights (Program 2) |
| Thursday | 30th August | Weights (Program 1) |
| Friday | 31st August | Weights (Program 2) |
| Saturday | 1st September | REST DAY |
3rd Progression
| Sunday | 2nd September | Three (3) hour walk with full pack |
| Monday | 3rd September | Weights (Program 1) |
| Tuesday | 4th September | Run/Bike/Swim |
| Wednesday | 5th September | Weights (Program 2) |
| Thursday | 6th September | Run/Bike/Swim |
| Friday | 7th September | Weights (Program 1) |
| Saturday | 8th September | Three (3) hour walk with full pack |
| Sunday | 9th September | Three (3) hour walk with full pack |
| Monday | 10th September | Weights (Program 2) |
| Tuesday | 11th September | REST DAY |
| Wednesday | 12th September | Weights (Program 1) |
| Thursday | 13th September | REST DAY |
| Friday | 14th September | Weights (Program 2) |
| Saturday | 15th September | Three (3) hour walk with 20kg pack |
The Run Home
| Sunday | 16th September | Three (3) hour walk with 20kg pack |
| Monday | 17th September | Weights (Program 1) |
| Tuesday | 18th September | Weights (Program 2) |
| Wednesday | 19th September | Three (3) hour walk with full pack |
| Thursday | 20th September | Run/Bike/Swim |
| Friday | 21st September | REST DAY |
| Saturday | 22rd September | REST DAY |
| Sunday | 23rd September | Leavin' on a jet plane, don't know when I'll be back again! |
Warm Up
You will need to jog, ride a bike or stretch making sure you begin to sweat prior to your weight or run/bike/swim sessions.
Cool Down
A very important session making sure you stretch, holding each stretch for about 10 seconds. The stretch should cover all muscle groups from head to toe. The session should take 10 to 15 minutes.
Weights
1st Progression
Weights are to be done in two (2) sets of 15 repetitions at 60 % of you maximum. By 60% for example your best squat may be 100 kg lift. This means you would work at 60 kg. If you find that you are not getting through the sets then lower the weights.
Rest between each set is 60 seconds. There should be a three (3) minute break between disciplines (Exercises). The tempo for the lift will be 2:2. This means lifting the weight at the same speed you lower the weight counting 1001, 1002. Make sure you breathe out on the exertion.
The program is designed for around 45 minutes.
2nd Progression
Same as 1st Progression but increase sets to 3 with decrease of repetitions to 10.
3rd Progression
Same as 2nd Progression but decrease time between sets to 45 seconds.
Program 1
| Dead Lift | 60% |
| Seated Row | 60% |
| Truck Extension using Swiss Ball | |
| Alterative leg/arm raises lying on your stomach | |
| Crunchers with rotation of left elbow to right knee, right elbow to left knee. | |
Program 2
| Squats | 60% |
| Leg Press | 60% |
| Lunge Left and right legs | No weights, hands on hips |
| Dumb Bell shoulder press | 60% |
| Push ups | |
Run/Swim/Bike
Days marked Run/Swim/Bike is your choice. Pick one (1) of the disciplines only.
Duration: 45 to 60 minutes.
Rest Days
Rest Days means that. Your body needs a rest and time to recover.
Conclusion
If you do the hard yards over the six (6) weeks prior to Kokoda you will have the ‘Edge’. The program is specifically designed for Kokoda, particularly the weights, to target the muscle groups you will use the most.
If there is any problems understanding any part of this program ring me or see a trained fitness provider at the Gym.