Long Walk Training Program

Aim
Design and participate in a training program that increases fitness specific to long walk and
injury prevention. Through staged testing show (present) progress in the specific fitness areas
(identified below) that will assist with the 18 days of hiking and condition the participants to be
injury resistant; focusing on current weaknesses/injuries and target areas.

Participants / Injuries/weakness / Goals / Additional information

Marc Nicholls
Weaknesses/injuries:
- Lower back - general soreness/tightness, most pronounced after lifting.
- Right knee, medial pain and click with only rotation
Goals:
- Adequate fitness for long walk
- Eliminate current and minimise future injuries
- Weight loss
Additional Information:
- Previous smoker- quite on the 4th of May 2016
Leigh Redding (ME)
Weakness/Injuries:
- Left rhomboid (between left scapula and spine) muscle knot and tightness
- Right small toe - possible break, minimal pain, no (stopping me from doing
anything)
- Left gastrocnemius - post BHP ski trip, minor injury
Goals:
- Eliminate current and minimise future injuries
- Reach high level of fitness (sub 10min on bike time trials, 10 plank)
- Participate and modify program - regaining skills in program design
Additional Information:
-

Focus Areas
1. Core Endurance
2. Leg Endurance

3. Flexibility
4. Lung capacity
5. Aerobic

Table 1 - Fitness testing results and notes

Aspect

Test

PreProgra
m test
results
7.9.16
(week
7)

Core
strengt
h/endur
ance

Max
Plank

Marc 2.28
minutes
Leigh 6.00

Leg
strengt
h/endur
ance

Max
wall
squat

M - 2.53
L - 4.02

Flexibili
ty

Sit and
Reach

M: -1.5
L: + 16.5

Lung
capacit
y

Balloon
test

Aerobic

3km
bike
time
trial.

One
Tree
Hill TT
(Bike)
km

M:14.36
L: 14.28
(12-9-16)

Notes

Forgot to
start
stopwatch
- extra
distance
added for
Leigh.
(tank)

Program
Physical Activity Log - Leigh
Key :
Green - Fitness Program

Mid
progra
m test
results

Notes

Post
progra
m/pre
Long
Walk
test
results

Notes

Improv
ement

Pink - General fitness/activity

Red - University trips
September
Monday

Tuesday

Wednes
day

W
e
e
k
6

thursday

Friday

Saturday

Sunday

1-

2 - Bogong 3 - Bogong

4-

Bogong
High Plain
ski trip.

High Plain
ski trip.

High Plain
ski trip.

Bogong
High Plain
ski trip.

w
e
e
k
0

W 5 - Yoga
e 30 minutes
e
k
7

6 - Long

8 - Big

9 - Big

10 - Big

11 -

W
e
e
k
8

13 - RTU

14 - RTU

15 -

16 - Bike
Ride 30km

17

18

w
e
e
k
2

W 19 e
e
k
9

20

21 -

22 - ROT

23 - ROT

24 - ROT

25 Birthday
!

w
e
e
k
3

B 26
r
e
a
k

27 -

28 -

29 -

30 -

Tuesday

Wednesd thursday
ay

12 - Long
walk
fitness
program
testing
WTU

walk
Fitness
program
testing

-Run
-Yoga

River
paddle trip

Rolling
session

trip

River
paddle trip

trip

River
paddle trip

trip

w
e
e
k
1

w
e
e
k
4

October
Monday

Friday

Saturday

Sunday

w
e
e
k

4
We
ek
10

3-

4-

5-

6-

7-

8-

6
w
e
e
k
5

We
ek
11

10

11 - BFE

12

13

14

15

16

w
e
e
k
6

We
ek
12

17 -

18

19

20

21

22

23

w
e
e
k
7

Sw
ot
va
c

24

25

26

27

28

29

30

w
e
e
k
8

Ex
a
ms

31-

Grampians
trip

Grampians
trip

Grampians
trip

Grampians
trip

Grampians
trip

Grampians
trip

Exam

OE BALL

w
e
e
k
9

November
Monday
E
x
a
m
s

E
x
a
m
s

Tuesday

Wednesd
ay

thursday

Friday

Saturda
y

Sunday

10

11

12

13

16
Long
Walk

17
Long
Walk

18
Long
Walk

19
Long
Walk

20
Long Walk

14
15
Long Walk Long
-Start
Walk

w
e
e
k
9
w
e
e
k
1
0

21
22
Long Walk Long
Walk

23
Long
Walk

28
29
Long Walk Long
Walk

30
Long
Walk

24
Long
Walk

25
Long
Walk

26
Long
Walk

27
Long Walk