The Complete Guide to a Successful Everest Base Camp Trek Training
Kilimanjaro = 5895 meters / 19,341 feet Elbrus = 5624 meters / 18,452 feet Kosciuszko = 2228 meters / 7310 feet EBC = 5364 meters / 17,598 feet
What’s Different Now? • Fit in other ways but feeling alpine-rusty • 30+ years older • More training and nutrition resources • Better equipment • Poor Man’s Ruck • Always curious and learning • Mindset.
Print Resources Print Training Resources: https://issuu.com/dr.chrisstout/stacks/b2f7c9 16d4f94dba8f9c056d8680f137
Morning Starters • Bas Rutten O2 Resistance Breathing Trainer https://amzn.to/49reZMh
• • • • •
Pull-Up Routine Breathing Chin-Ups https://www.youtube.com/watch?v=e2Diz_9tn0g&t=40s Hang https://amzn.to/4sxt972 Yoga/Stretching.
Daily Routine
Chris Heria https://www.youtube.com/watch?v=8PwoytU U06g&t=93s
P90X https://www.bodi.com/us/en/s/fitness/p90x
Beast Body https://www.bodi.com/us/en/s/fitness/bodybeast .
Work Routine Standing Desk Daily 50 • 50” plank • 50” Wall Sit • 50 Air Squats • 50 Pushups Barefoot all day
Daily Routine NOTE: The following is an example of a routine that I add and subtract to and from. Try it our for yourself and then tweak to fit for yourself (reps, weights, repeats, heights) and try to vary it over time once you’re adapted. Other goodies to pull from can easily be found here: https://issuu.com/dr.chrisstout/stacks/b2f7c916d4f94dba8f9c056d8680f137 And please feel free to add your favorites in the comments below! • • • • • • • • • • •
Your favorite warm-up Reverse Lunges - 30 reps Dumbbell Low Step – 40lbs - 15 reps/leg Box Slow Step - 15 reps/leg Dumbbell Calf Raises – 40lbs - 25 reps Dumbbell Squat – 40lbs - 15 reps Dumbbell Forward Lunge – 40lbs – 30 reps Dumbbell Calf Raises – 40lbs - 25 reps Low Step Eccentric 1-Leg Squat – 25 each leg Box Slow Step - 15 reps/leg Low Step - 40lbs - 15 reps each leg
For the Mountains • Devil’s Press - 10 reps at 20lbs • Split Leg Dumbbell Squat (1 foot on bench) - 20 reps at 20lbs • Bench Slow 1 Leg Step-up - 15 reps each leg • Bench Slow Lateral 1 Leg Step-up - 15 reps each leg • Bench Slow 90-degree Rotation 1 Leg Step-up - 15 reps each leg • Bicycle - 50 • Reverse Bicycle – 50 • Low Step Excentric 1-Leg Squat – 25 each leg • 2 Leg Slow Landing Vertical Hop (30), Progress to 1 Leg - 15 Reps each leg • 2 Leg Slow Landing Side-to-Side Hop (30), Progress to 1 Leg - 15 Reps each leg • Single Leg Jump with 90-degree turn
For the Mountains • 55lbs and 45lbs Kettlebell Farmer’s Carry 90 seconds • 55lbs and 45lbs Kettlebell Farmer’s Carry 90 seconds, swap • 55lbs Kettlebell Farmer’s Carry 90 seconds – Right hand • 55lbs Kettlebell Farmer’s Carry 90 seconds – Left hand • Dynamic Lunge with Foot to Edge of Bench, 1 20lb dumbbell in hand opposite leg - 15 Reps each leg • Dynamic Lunge with Foot to Edge of Bench and side reach/twist • Isometric Lunge Hold with Knee at Bench – 2 20lb dumbbells - 15 Reps each leg • 55lb Kettlebell Swing - 25 Reps • 35lb Kettlebell Goblet Squats – 25 Reps • 35ln Kettlebell Jump Squats – 25 Reps
For the Mountains At the Gym • • • • • • • •
Smith Machine Barbell Squats Trap-bar Walks Trap-bar Squats Dead Lifts Barbell Bench Press Ruck and Stairwell Repeats Treadmill or Track Run Stair Climber
For the Mountains GORUCK https://www.goruck.com/?avad=429061_e464f7035&utm_source=avantlink&utm_medi um=cpa&utm_campaign=1364433_376221
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Outside Hill Repeats Outside Farmer’s Carry of Ruck and 40lb Sandbag Outside Sandbag Hill Repeats Ruck and Stairwell Repeats Added to various other routines Low Step with Ruck and 2 - 30lb dumbbells, 25 each leg • 1 – 3 Minute elbow planks
Evening Routine GORUCK 40lb Sandbag https://www.goruck.com/?avad=429061_e464f7035&utm_source=avantli nk&utm_medium=cpa&utm_campaign=1364433_376221
Bosu https://amzn.to/4jzsEFN Slack Block https://amzn.to/3NmlcBD Roll Claves https://amzn.to/3LwRLMJ Back Bridge https://amzn.to/4sDByGn Yoga Toes https://amzn.to/4sxwnr8 .
Summary All the articles are in ISSUU
https://issuu.com/dr.chrisstout/stacks/b2f7c916d4f94dba8f9c056d8680f137
Summary
All the articles are in ISSUU
https://issuu.com/dr.chrisstout/stacks/36de4f5a83534ac6b364d9db02389d78
Summary Vegan - < Inflammation & < Vitamin I Creatine - 10 grams/day Supplemented Protein - 104 grams/day I’m in my 60s but My Biological Age is in the 20s – Here’s How Yours Can Be, Too https://www.linkedin.com/pulse/im-my-60s-biological-age-20sheres-how-yours-can-too-dr-chris-stout-lnozc/
A Practical Approach to Living a Life in Full https://www.linkedin.com/pulse/practical-approach-living-lifefull-dr-chris-stout-pd6lc/
Recovery & Reality
Massage Willpower | Discipline | Self-control • Cheat Day Heat • 105-degree soaks – 60 minutes • Sick Day • 175-degree sauna – 30 minutes • Travel Day(s) • Other Priority Day(s) Sleep • •
Be reasonable – Don’t Beat Yourself Up Consistency.
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