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 3 months prior to your trek.
We highly recommend prospective trekkers/adventurers to watch one of these DVDs as they have important information on climbing Kilimanjaro.
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 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; 4 km walk/run; 3 minutes of stretching|
|Week 2||3 minutes of stretching; 6 km walk/run; 3 minutes of stretching|
|Week 3||5 minutes of stretching; 8 km walk/run; 5 minutes of stretching|
|Week 4||5 minutes of stretching; 8 km walk/run; 5 minutes of stretching|
|Week 5||5 minutes of stretching; 10 km walk/run; 5 minutes of stretching|
|Week 6||3 minutes of stretching; 10 km walk/run; 3 minutes of stretching|
|Week 7||5 minutes of stretching; 8 km 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|