START TRAINING

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BEGINNING YOUR TRAINING

Your participation in planned sessions is at your own risk. Please seek medical advice if you have a medical condition prior to beginning the training. If any movements or exercises produce pain, we ask that you STOP immediately and see health advice.

A MESSAGE FROM COACH KRYSTAL

This program provides you, a participant of the Great Aussie Hike, access to training programs to prepare your body for any distance you have chosen to complete.

The program is set up cycles of six weeks blocks. There are 4 sessions each week, comprising of:

  1.  HITT Training
  2. Mobility/Stability Training
  3. Strength Training
  4. Cardio Training Session

The 4 sessions are available for your to complete each week in any order. Consider also including walks with team mates into your weeks, as well as a rest day. It is also important to plan around your lifestyle and time constraints. There is also no pressure to complete all the sessions each week. Just remember to stay balanced in the sessions that you are choosing over each cycle.

Each cycle will also include a longer walk/hike to prepare you for the team challenge. These are great to complete as an entire team (where permitted by restrictions).

At the end of each cycle (6 week block) there will be a de-load week. There will be a decreased training load to provide time for you to focus on recovery, nutrition and sleep to support your next training cycle.

Equipment you might like to use for these sessions could include:

  • kettlebell
  • dumbbell
  • resistance bands
  • step or box
  • exercise mat

STAYING SAFE

  • Ensure you have a safe space to train in, free of trips/fall hazards.
  • Ensure you are training within your own limits. Use the RPE Scale to help you determine this.
  • Ensure you STOP if any movement/exercise is painful or you feel unwell.
  • Practice care with technique and movement at all times, do not engage in any exercise which is considered outside your abilities.

General muscle fatigue is acceptable and you may experience delayed onset of muscle soreness following a training session. Practice your recovery techniques to prepare for the next training session.

YOUR RECOVERY TECHNIQUES COULD INCLUDE (BUT ARE NOT LIMITED TO):

  • cooling down properly

  • stretching / foam rolling

  • contrast showers

  • massage

  • active recovery (going for a walk the next day)

  • hydration and good nutrition for recovery