TRAINING PROGRAM FOR MT KINABALU CLIMBER
The program outlined here is a simple exercise program that has been used (with some modification over the past 25 years) for the Mount Kinabalu climbers who have done the climb with me. It is a simple program that focuses on improving your fitness level, you lower body strength (especially the knees and ankles) and your tolerance levels. It is importantly a low-impact program that the very young and the very old can do. It is also very simple such that no special equipment is required.
The base inputs of this training program came from seasoned and veteran climbers who have climbed the high mountains in the world. Feel free to adapt the program by adding in your other exercises and complement it with additional runs and trips as you think suitable.
For people with LITTLE TIME and little avenues to do sophisticated training, keeping to the recommended regime will help you make the Mt Kinabalu climb successfully. Physical exercise as preparation for the climb should begin at least 2 months before the climb. This is the recommended 2 month schedule (9 weeks) and you can start earlier with the program as it will make you even more ready for the climb.
WEEK 1-2
First do a Tolerance test
Daily (morning), warm-up exercises (exercises for neck, shoulders, arms, waist, knees & legs) (2 mins)
4 times a week, do step exercise (walk up & down one step at 35 steps per min) (at home for 20 mins)
4 times a week, do stomach strengthening exercises (lying on back lift head & arms together)(100 times) 4 times a week, do cycling in the air (lying on the bed)... 500 times
2 times a week, do 2 circuit of the Bukit Kiara hill trek (or equivalent)
WEEK 3-4
First do a Tolerance test
Daily (morning), warm-up exercises (exercises for neck, shoulders, arms, waist, knees & legs) (4 mins)
4 times a week, do step exercise (walk up & down one step at 35 steps per min) (at home for 25 mins)
4 times a week, do stomach strengthening exercises (lying on back lift head & arms together)(100 times) 4 times a week, do cycling in the air (lying on the bed)... 500 times
2 times a week, do 2 circuit of the Bukit Kiara hill trek (or equivalent)
WEEK 5-6
First do a Tolerance test
Daily (morning), warm-up exercises (exercises for neck, shoulders, arms, waist, knees & legs) (2 mins)
4 times a week, do step exercise (walk up & down one step at 35 steps per min) (at home for 30 mins)
4 times a week, do stomach strengthening exercises (lying on back lift head & arms together)(100 times) 4 times a week, do cycling in the air (lying on the bed)... 500 times
2 times a week, do 3 circuit of the Bukit Kiara hill trek (or Apek Hill)
WEEK 7-8
First do a Tolerance test
Daily (morning), warm-up exercises (exercises for neck, shoulders, arms, waist, knees & legs) (4 mins)
4 times a week, do step exercise (walk up & down one step at 35 steps per min) (at home for 40 mins)
4 times a week, do stomach strengthening exercises (lying on back lift head & arms together)(200 times) 4 times a week, do cycling in the air (lying on the bed)... 800 times
2 times a week, do 3 circuit of the Bukit Kiara hill trek (or Apek Hill)
WEEK 9
First do a Tolerance test
Daily (morning), warm-up exercises (exercises for neck, shoulders, arms, waist, knees & legs) (4 mins)
4 times a week, do step exercise (walk up & down one step at 35 steps per min) (at home for 45 mins)
4 times a week, do stomach strengthening exercises (lying on back lift head & arms together)(200 times) 4 times a week, do cycling in the air (lying on the bed)... 800 times
2 times a week, do 3 circuit of the Bukit Kiara hill trek (or Apek Hill)
Remember, 3 days before the climb, you should start tapering off in the intensity of the exercise schedule. 2 days before the climb, you should only do very light exercises. In fact when Sabah is reached, the exercise regime should be reduced significantly (to very mild) and the climbers should be very relaxed. Tolerance test can be done as often as possible by climbers.
Remember “Winners never quit, quitters never win!”
Posted by: ONG HOCK SIEW
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