News & Reviews-

Adventure Hub

Training plan

TRAINING FOR ADVENTURE.
I have trained and exercised from my earliest memories and now that I am involved in such diverse activities in such extreme locations I train with more of a purpose than ever.  Fitness is important but I remain convinced that mental approach, determination and drive are the critical factors.  However training the body and the mind are not exclusive activities and I now train to develop both at the same time. 

There are a number of principles to training, overload, recovery, specificity etc but often overlooked is common sense.

For me there is always the current project and the next one so, though I tailor my training to a degree, I have to maintain a level of generalisation.  For example whilst preparing for an ocean row I have in mind the icecap crossing and training for that. I will add a rowing machine as a training tool for one phase and a cross trainer for another but the core principles and style of training always focuses on work capacity.  I will train to lift more for longer, go further faster but all the time look to train at a level of effort and discomfort that is mentally taxing, something that makes me feel like quitting but also something to overcome.  If you like using progressive resistance for my mind at the same time as my body.

Functional fitness is a relatively new catch phrase in the fitness industry but again it is just a common sense approach – train the body to meet the demands it will face.

How we train at Adventure Hub.
If there is a row coming up we will aim to include rowing on a daily basis either as a separate session or incorporated into a main session.  In addition we will aim to row in a boat for extend periods.  For a polar journey we will pull tyres more and practice hauling a weight at the end of a rope to simulate crevasse rescue.  For a run we will add long runs into our training week.  In addition to our main sessions there are climbing holds for pull ups in the office and we develop the habit of using them throughout the day.  We are also very fortunate to include physical training as part of our working day – that means that we will start the day in the office and train at around 1500 for up to 2 hours but then in the evenings continue with the traditional office work of e-mails and paperwork. (top)

Motivation is always present as the team will encourage each other but at a personal level we want to succeed, make the journeys as quick as possible and though not a guarantee of success the fitter you are the less you tend to suffer!  Better to suffer in the comfort of training than the midst of the expedition.
We do not have a routine though we train 6 days a week when possible.  We will modify training for illness and injury – again apply common sense.  We keep away from gyms if possible and try to avoid weight machines.  Our training is about function not vanity, it is not body building, it is not power lifting it is about preparing body and mind for hard work. If we need to drop weight we do. If we need to build fat reserves we will.  Every day is different though the exercises are repeated. (top)

Equipment:

Olympic Bar and Weights
Dumbells/Kettlebells
Concept 2 Rowing Machines
Car Tyre on Rope
Tractor Tyre on Rope
Weighted ‘sandbags’ at 25kg+
Pull-up Bar
Weighted Rucksacks

Types of exercise:

Olympic and power lifts - deadlift, snatch, clean, squats etc
Body weight  - pull-ups – all variations, press ups, dips, handstand push ups, squats
Burden exercises – tyre pull, tyre arm pull, tyre flip, sandbag lifts and get ups
Rowing
Running
Swimming
X-Country Skiing

Example:

Warm up:
10 min steady state row at a  2min/500m split

Phase 1
For time:
100 Pull-ups
100 Squats
100 Crunches
100 Press ups

In any order, broken down as needed as quick as possible.

Phase 2
3 Sets of:
200m tractor tyre flip
100m tractor tyre rope pull

Phase 3
Deadlift
Lunge
15,12,10,8,5, 3,1

Phase 4
Jog 10 mins and stretching

Disclaimer

We do not recommend the way we train to others this is just what we do and it works for us.  It is ‘unpleasant’ training and really pushes us but it has been and is being effective.  If you want to win an ultra this is not for you, if you want to pose this is not for you but it is about being good across a range of diverse activities requiring strength, stamina and work capacity.

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