Hello all great friends!
One week until departure to Mt Everest. Today the luggage was packed up. Its always exciting and a surprise – what… so much! Everything is focused on staying healthy which sometimes isnt easy. Last week I lost 3 days when I was food poisoned at a hamburger restaurant but now everything is on track again. Training and getting through all phases of strength, durability, mental training and thoughts control has been my focus the last 3 months. During february I modified the training program together with my PT and friend Hernan Adriasola in order to strengthen my arms so I avoid muscle fatigue. This change gave me more attention to the upper body and especially triceps lateral head. This has bothered me during the last two expeditions at 7000m. I wasn’t aware of this being my weak spot and the reason to some pain, it’s caused lots of pain without me understanding why earlier.

Along with these changes muscle strains and tears affect the speed and intensity of my training. Maybe I push things to hard sometimes, but it’s a difficult balance. Its tough training sufficiently and much easier training too much and thats where things might go wrong.

I want to have the best possible preparations before departure and its easy to go to fare and have a muscle damage. During March I visited my naprapath and chiropractor to fix some small back and arm damages and could recover within 2 weeks. But, training goes on with other parts of my body and there is always some part to train :). Currently I am in phase 5 of my 5 phase training program and have strength and durability.

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Some readers have asked about the current training schedule. Do give it a try, but find your own levels that fits your body!

Everest Training Program:

The 14 week designed training program  consists of the following phases:

Phase 1: week 1-2 for improved strength, 2,5 hours training schedule x 4 times a week:

• Running 1 x incline 4 and speed 13, 4km
• Increase threshold lactate: Intervall running 10 x incline 5 with speed 15, 1 min running + 1 min rest
• Increase threshold lactate lower body: Legs training 3 sets x 15 reps x 6 stations (leg press, leg extensions, lying leg curls, progressive steps 2x10kg)
• Increase threshold lactate upper body: Arm/shoulders training 3 sets x 15 reps x 5 stations (bench press 15kg, TRX pull ups, TRX Knee Pull with push-ups, TRX Pull-ups, TRX Shoulder pulls)
• 45 min hatha yoga with intensive/deep breathing
• Trekking with 12kg load 15km/week

Phase 2: week 3-4 for improved strength, 2,5 hours training schedule x 4 times a week:

• Running 1 x incline 4 and speed 13, 2km
• Increase threshold lactate: Intervall running 5 x incline 4 with speed 14, 4 min running + 2 min rest
• Increase threshold lactate lower body: Legs training 3 sets x 15 reps x 6 stations (leg press, leg extensions, lying leg curls, progressive steps 2x10kg)
• Increase threshold lactate upper body: Arm/shoulders training 3 sets x 15 reps x 5 stations (bench press 15kg, TRX pull ups, TRX Knee Pull with push-ups, TRX Pull-ups, TRX Shoulder pulls)
• 45 min hatha yoga with intensive/deep breathing
• Trekking with 12kg load 15km/week

Phase 3: week 5-9 Durability, 2,5 hours training schedule x 4 times a week:

• Running 1 x incline 2 and speed 13, 10km
• Increase threshold lactate lower body: Legs training 3 sets x 2min x 6 stations (leg press, leg extensions, lying leg curls, progressive steps 2x10kg)
• Increase threshold lactate upper body: Arm/shoulders training 3 sets x 2min x 5 stations (bench press 10kg, TRX pull ups, TRX Knee Pull with push-ups, TRX Pull-ups, TRX Shoulder pulls)
• 45 min hatha yoga with intensive/deep breathing
• Intervall hill training 95m x 10reps outdoor 2 hours with 12kg load, big boots and full clothing/week
• Trekking with 12kg load 20km/week

Phase 4: week 10-12 – Last month, mental training and thoughts control training schedule x 4 times a week:

• Running 1 x incline 2 speed 13, 8km
• State of mind programming and thoughts control
• 45 min hatha yoga with intensive/deep breathing
• Speed trekking weekly with 12 kg 10-15km

Phase 5: 12-14 weeks Tapering training schedule x 3 times a week:

• Running 1 x incline 2 speed 12, 5km
• 45 min hatha yoga with intensive/deep breathing

So, whats the challenge? Working full time, running a business – just getting the time for this schedule! The motivation is always to feel better compared to last time. Now I have built enough experience in order to remember what I felt in earlier expeditions. Coming back to Everest North Col and feel even better is such a strong drive. This will be a great start for the summit!

Currently I have started to spot topics to write about during the Everest expedition – but what would you want to know more about in my blogg posts during the expedition? Send a comment on that!

Some pics from my training during January to March: Stockholm, Edinburgh and Provence.