Group Training Schedule Week 1: 4/15 - 4/21

Rainier Climb Schedule, Week #1 April 15 through April 21

Sunday 4/15 Hike #1 – 11:00 am Fullersburg Woods, Pack weight 8-10 lbs
Seminar at REI at 1:00pm

Monday 4/16 Strength Training
Quadriceps - Wall Sits, @ 90 degrees, 3 sets each at 45 seconds
Calves - Heel Raises – 2 sets @ 15 - 20 reps each
Hamstring Curls, 2 sets @ 15 - 20 reps each
Abdominals – Crunches, 1 set 25 - 50 reps
Abdominals – Trunk Rotation Strengthening, 1 set 20-30 reps
Chest – 2 sets pushups, 20 – 40 reps
If able…Biceps /Triceps / Back, 2 sets each @ 15-20 reps
Balancing Exercises
Stretch 10 minutes

Tuesday 4/17 Aerobic Training
Running, outside or on treadmill (0.5% grade) 30 minutes
OR
Stairmaster, 30 minutes
Abdominals – Crunches, 1 set 25-50 reps
Abdominals – Trunk Rotation Strengthening, 1 set 20-30 reps
Stretch 10 minutes

Wednesday 4/18 Rest/Stretch
Warm up 10 minutes, 25 minutes Stretching & Balance Exercises

Thursday 4/19 Strength Training

Quadriceps -Wall Sits, @ 90 degrees, 3 sets each at 45 seconds
Calves - Heel Raises – 2 sets @ 15 - 20 reps each
Hamstring Curls, 2 sets @ 15 - 20 reps each
Abdominals – Crunches, 1 set 25 - 50 reps
Abdominals – Trunk Rotation Strengthening, 1 set 20-30 reps
Chest – 2 sets pushups, 20 – 40 reps
If able…Biceps /Triceps / Back, 2 sets each @ 15-20 reps
Balancing Exercises
Stretch 10 minutes
Friday 4/20 Aerobic Training
Running, outside or on treadmill (0.5% grade) 30 minutes
OR
Stairmaster, 30 minutes
Abdominals – Crunches, 1 set 25-50 reps
Abdominals – Trunk Rotation Strengthening, 1 set 20-30 reps
Stretch 10 minutes

Saturday 4/21 Rest/Stretch
Warm up 10 minutes, 25 minutes Stretching & Balance Exercises
Stretching and Balancing Exercises – Notes

See attached Novacare handout for basic stretches to start.
For the Quadriceps –

As in handout, best to do from a one-footed erect standing position,
holding other foot or ankle with one hand and pulling it back (up) toward buttocks. However,
stretch and balance achieved by solely using one leg for support and NOT leaning on wall for
balance. Nice trick – don’t always use same hand to stretch a leg. In other words, while standing
on left foot, hold right ankle/foot sometimes with right hand, sometimes with left. This will
require you to use different core muscles while balancing.

Additional Balancing Exercises –

Practice walking heel to toe in a straight line. This probably can be done relatively easily. Next,
try same thing with eyes closed. At least for me, it gets much more difficult. Practice this, at some
point you’ll be hiking on the mountain, maybe in pitch black if your headlamp fails (ask me, I’ve
been there) and you’ll appreciate spending a little time walking around the house heel to toe with
your eyes closed. Also, try it with shoes on and with shoes off.
Another balancing exercise to try this week is standing on one foot, simply holding other off the
ground using leg muscles. Not supporting yourself in any other way, now slowly bend your
supporting leg as far as you can under control, hold for a moment, and return to start. Depending
on your leg strength, this maybe easier or more difficult. Some may get a lot of bend, some may
only manage a little bend. No matter where you’re at right now, just work on improving to get
better. After you’ve managed to do this without support, try it with your eyes closed. It certainly
adds a little challenge.