We are happy to present the "Trek Physical Training Program." Brother Mulford from the Stake YM Presidency was assigned to put together a "Couch to Trek" fitness program. He worked together with a fitness professional to create a plan that could help most anyone prepare for Trek, no matter what their current physical abilities. It is mapped it out to start January 3rd and end mid May. We are so excited to have it completed and know that it may be a great tool in the life of our young men and young women.
Trek Training
January 3rd, 2011 (Week 1)
Monday-walk ½ mile
Wednesday-walk ½ mile
January 10th, 2011 (Week 2)
Monday- Walk stairs or step ups for 5 minutes, 10 walking lunges and 5 squats
Wednesday-Walk ½ mile
January 17th, 2011 (Week 3)
Monday-Walk ½ mile, 10-15 standing still lunges and 7 squats
Wednesday-walk ¾ mile
January 24th, 2011 (Week 4)
Monday-Time Test: Walk a ½ mile as fast as you can.
Wednesday-stairs or step ups for 7 min.
January 31st, 2011 (Week 5)
Monday - Lunges- as many as you can in 1 min, rest for 2 min. Do this 3 times.
Calf raises-do 2 sets of 15
Squat-do 3 sets of 10
Push-ups-do as many as you can in 1 min
Wednesday-walk ¾ mile
Friday-walk up hill for 10 min.
February 7th, 2011 (Week 6)
Monday-Walk 1 mile
Wednesday-stairs or step ups for 10 min
Friday-Jog ½ mile
February 14th, 2011 (Week 7)
Monday-walk for ½ mile as fast as you can. Walking lunges for 3 min.
Wednesday-walk 1 ½ miles
February 21st, 2011 (Week 8)
Monday-Time test Walk 2 miles as fast as you can (shoot for 30 minutes).
Wednesday-walk up hill for 15 min
Friday-walk 1 ½ miles
February 28th, 2011 (Week 9)
Monday-do 15 pushups, 20 lunges of any kind, 15 squats and 3 min. of calf raises
Wednesday-walk 2 ½ miles
Friday-stairs for 10 min. or jump rope for 7 min.
March 7th, 2011 (Week 10)
Monday-time test walk 3 miles as fast as you can (try to walk 15 min. miles)
Wednesday-walk up hill for 5 min and 1 ½ miles on flat –finish both within 25 min.
Friday-walk 3 miles
March 14th, 2011 (Week 11)
Monday-walk 3 miles
Wednesday-walk 3 miles
Friday-walk up hill for 20 min
March 21st, 2011 (Week 12)
Tuesday- Time Test: Walk 1 mile in 15 minutes.
Friday-Time Test: Walk as fast as you can for 3 miles (shoot for 45 minutes).
March 28th, 2011 (Week 13)
Tuesday-walk for 3 ½ miles
Thursday-lunge for 1 min, rest for 2 then repeat. Do this 5 times
Pushups for 1 min, rest for 2 repeat. Do this 5 times
Calf raises for 1 min, rest for 2. Do this 3 times
Saturday-Jog 1 mile (shoot for 10 minutes)
April 4th, 2011 (Week 14)
Monday-Stairs for 10 minutes, jog 1 ½ miles (shoot for 17 minutes).
Wednesday-aerobic of choice for 45 min.
Friday-walk a hill for 25 min.
April 11th, 2011 (Week 15)
Monday-walk 3 ½ miles
Wednesday-walk for 3 ½ miles, 1 mile should be up hill
April 18th, 2011 (Week 16)
Monday-Time Test: Walk 2 miles in 30 minutes.
Wednesday-Walk 2 ½ miles
Friday-Time Test: Walk 3 miles in 45 minutes.
April 25th, 2011 (Week 17)
Monday-walk 3 miles
Wednesday-stairs for 15 minutes, jog 1 mile (shoot for 10 minutes).
Friday-walk 4 miles
May 2nd, 2011 (Week 18)
Monday-Time Test: Walk 3 miles in 45 minutes.
Wednesday-Time Test: Walk 4 miles in 60 minutes.
Friday-Time Test: Walk 3 miles in 45 minutes
May 9th, 2011 (Week 19)
Monday-walk 4 miles
Wednesday-walk a hill for 30 min
May 16th, 2011 (Week 20)
Monday-Time Test: Walk 4 miles in 60 minutes (make 1 mile up hill).
Tuesday-Time Test: Walk 4 miles in 60 minutes.
Thursday-Time Test: Walk 4 miles in 60 minutes (make 1 mile up hill).
Friday-Jog 2 miles
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