Everest Base Camp Trek Training

Training Overview

Training tips were helpful and reminders were nice. I liked how you did emphasize some cardio workout but also really emphasized hiking and training in your boots as an important part of preparation. This was key! -2019 Trekker

Everest Base Camp training should include a mix of cardiovascular, climbing, strength, and flexibility conditioning. Despite being a very achievable trek that requires no technical mountaineering expertise, we recommend reviewing all training sections and utilizing numerous resources to build your training plan.

Preparation

Being in strong physical shape is one of the most important aspects for success on a high altitude trek. During your training, you should be planning to progressively ramp up your speed, duration (time or mileage), and pack weight to give you hiking-specific conditions that cannot be matched by any other sort of training. TheEverest Base Camp Trek requires:

• Cardiovascular endurance (via aerobic training)
• Strength endurance (via strength conditioning)
• Hiking specific training (via hiking with a pack)

Flexibility Conditioning

Flexibility conditioning is often overshadowed by cardio and strength training, however, it is an important aspect of a holistic training plan. Be sure to include at least 5–10 minutes of targeted stretching following every workout, specifically for the hamstrings, glutes, hips, calves, lower back, and quadriceps. If you have any areas of concern early season, add emphasis to making sure you have normal range of motion about all your joints. This will become even more important as you add weight and distance to your conditioning.

Climbing Conditioning

Next, we will focus on strength conditioning. Training with free weights, bands, a backpack, bodyweight exercises, or gym machines will help you build muscles in target areas. These areas include: the core (lower back and abdominals), upper back and shoulders, and legs. Developing strength in your upper back and shoulders will help you with such tasks as carrying your pack and using trekking poles effectively. The calves, hips, quads, hamstrings, and glutes are all involved in ascending and descending scree and dirt trail terrain, and strength endurance is required in all areas of the legs and hips.

Training with free weights will give you the functional, trekking-specific strength that will help you most in the mountains. Free-weight training requires that you balance the weights as you would your own body: weighted with a pack, in three-dimensional space. When starting any strength conditioning program, complete two full-body strength workouts a week for 30–45 minutes each, focusing on compound exercises such as squats, lunges, step-ups, dips, pull-ups, rows, deadlifts, bench presses, push-ups, and overhead presses.

In the beginning phase of strength conditioning, focus on building a foundation for harder workouts. To start, keep weight light enough to concentrate on good form and complete two sets of each exercise for 8–10 repetitions. As you continue to train, you will shift focus to building strength (generally fewer reps, five to eight, with heavier weight). Four to six weeks before your climb, shift your training to focus on strength endurance (more reps, 10–15, with light weight) to turn the newly gained strength into greater strength endurance. Each training phase should vary the weight used, repetitions completed, number of sets, and rest intervals. Regardless of the training phase, always be sure you maintain proper form in order to prevent injury or strain.

PUTTING IT ALL TOGETHER

Now that you’re familiar with the different types of training, let’s put it all together. Roughly a month before your trek, you should be at the conditioning level where you are comfortable hiking on consecutive weekend days, what is referred to as “back-to-back training.” This involves hiking with your target climb pack weight (20 lbs.) on the first day for at least 2,000-3,000 ft. elevation gain, and a somewhat lighter pack for greater mileage on the second day to simulate two days of trekking in a row. This will not only be helpful physically, but also prepare you psychologically for the challenge of repeat high- effort days without any recovery days in between. A sample week of training one month prior to your trek might look like the chart above in an effort to help you build as much stamina as possible.

Be sure to include at least one recovery day per week and listen closely to your body. Take the final week to taper or gradually reduce intensity and volume of training so that by the time you leave for your trip you are well-rested and physically and psychologically up to the challenge.