Training And Preparation Program For Kilimanjaro
12-16 Weeks before your climbing date
A once
You will climb Kilimanjaro once in your life- do it right!
While its true anyone can do it, the more you commit to preparation the maximize your chances of success and enjoy your entire experience more?
Advantages of the Full Training Program
Guaranteed hike every weekend
Saturday mornings are for Kili Training!
Longer and harder hikes every weekend
Expert Advice, tips and techniques on each hike
A hike at your level every weekend
Discounts on gear (sleeping bags, down jackets)
Ski Dubai sessions to CLIMB and learn to come down on snow
2 Zoom Seminars:
Seminar 1: Understanding Altitude and Mountain Health
Seminar 2: Day to Day: Packing and Gear Preparation
The Training Hikes: Progression
Getting Started
Gear Required:
To get used to your gear, we recommend to buy essential kit before you start.
Hiking boots
Fitness Watch
Trekking poles
35 L Backpack
Water bladder
Sun hat/Sun Glasses (polarized)
Wear your backpack
Level 1 Treks
Showka Training Treks
We will climb the hills in showka and learn how to breathe, pace and use trekking poles.
As the weather gets hotter, these treks will start earlier and be 2.5 hours each trek.
To increase the difficulty each time, we will carry more water and move faster up the hills.
We will learn our heart rate numbers and practice understanding them on every trek.
Your resting heart rate, maximum heart rate and ‘cardio zone’ heart rate are all going to figure into your training at altitude.
Don’t worry, we’ll explain it all.
Level 2 Treks
Jabal Hamri Training (1 hour ascent)
Ghail Dam
Ain Sheria
Rainbow Valley
1 hour ascent (up to 500 m) and more varied terrain
4 hours total hiking
More rugged terrain, steeper hills more scree
Carrying 4 -5 liters of water
Hiking boots
Trekking Poles
Final Challenge: Jabal Shams
Jabl Shams Summit
5 plus hours of hiking, steep inclines and carrying 5 liters of water
Additional Support with Gear
Fun Fact:
Most people come down from Kilimanjaro before they summit because they are TOO COLD. WHY? They simply didn’t have the right gear.
We help you take the guess work out of which gear will work best.
We can get you sleeping bags and expedition quality down jackets of the RIGHT quality for a fraction of the price.
Gear Checks:
We will check your whole kit before you go to make sure you are really as set as you think you are!
TRAINING GOALS:
Hiking or walking on trails for longer distances and more ascent
Build up to 6 hours hiking and more steepness harder on every hike
MORE HILLS
IMore weight (up to 6 KG)
BACK TO BACK HIKES
Do one hike in the afternoon, and another one in the early morning to practice minimum recovery time
NIGHT HIKE:
Wake up at 3:00 am, and start hiking at 4:00 am until 7:30 am.
Walking with the light of the moon
Walking with your torch
COLD TRAINING: SKI DUBAI (OR OUTSIDE)
A chance to wear your gear and understand layering and how your body works in the cold and with your gear
INDEPENDENT FITNESS ACTIVITIES SHOULD INCLUDE:
4 WORKOUTS PER WEEK
Choose your workouts from these actvitiies, make sure you are doing at least 3 workouts a week.
STAIRS TRAINING
30 minutes 1 x per week Climb UP - and back down! Steady and slow with no breaks Cardio: Running, biking,swimming, 45 minutes sessions Strength: 1 Gym workout (HIIT or other weights based full body workout) Rest: 3 days per week
ZOOM SEMINARS:
1: ALTITUDE AND MOUNTAIN HEALTH
Gear Checks: November by 25th In Person at Ski Dubai (COLD TRAINING) Altitude and Itinerary briefing by Amy in person or by zoom around November 25th (TBA
Preliminary /Final Gear Checks and Briefing. Bring all of your gear. Pack your bag as if you are ready to go - underwear and toiletries and everything! We will make sure you have everything you need, advise on any changes - and tell you what you don’t need. We will also weigh your bag to determine how many porters we need for the group. Its essential that you pack as if you are ready to go. Get checked off as ‘ready’ otherwise you will do the Final gear checks on June 20. The best part: you can relax after this! You’re ready!
No training or hikes after November 20th
February Group
No training or hikes after January 20th.
Taper workouts after this date. Light walking, yoga, stretching and a LOT of sleep
