Hi guys,

Im doing an outward bounds course at the end of the year in NZ. For those who dont know what an "outward bounds course" is, its a course that pretty much tries to push you to your limits, both physically and emotionally.

Well, Im seeking advise for a training schedule/regime that I can stick to, leading up to the course. Im 6'4 and around 82kg (underweight for my height) and therefore slightly skinny. My main aims for this course is to motivate me more physically and enjoy working out. I used to run and cycle a bit but somehow lost my desire to do so.

I would love if someone could help me out. I want to be able to keep up with the training after the course. Id also love to know what foods are best to help put on the weight while training, including the best protein shakes etc.

Thanks guys.

you say you want a training schedule, and you mention you are skinny. So do you want to put on muscle and get fit?

im assuming this outwards bound thing is trekking? i wouldnt worry about hitting hardcore weights, that wont get you over any mountains. i'd get fit first, brisk walks, jogs. Then after that i would probably condition myself for trekking, mountain hikes with light loads then increasing to heavy packs. for longer distances, without breaks/food/water. NZ you say? so will it be high altitude? things like that can mess one up royally if not used to it, so consider that as well. Throw in some riding and swimming too if you can or enjoy them.

I'm not very knowledgeable on this sorry

edit: As for being motivated, do you have any mates that are going to do this with you? Train with them, personally i train my core lifts with a training partner to spot and motivate me. It can make all the difference, rather than getting home from work thinking 'fuck it too tired' organise with someone to meet at a specific time and place and get your shit together!

Sounds like fun. Goodluck

I dont think it actually involves much trekking - more rock climbing, rowing, survival training (other recreational activities), running, swimming that i can actually remember. I have no rush to get bulky any time soon but would love to increase my overal fitness whilst putting on muscle. I dont think there are many high altitude activities. http://www.outwardbound.co.nz/77.0.html

None of my friends are going, its just an experience i would like to do by myself and the course is quite expensie ($3500 to be exact) but well worth the money.

I find that no matter what I eat, I rarely gain much weight. This has been like this for some time now and it seems alot of you know what your talking about when it comes to health and fitness.

So it's not actually a race, it just like a challenge sort of thing, like a camping 'boot camp'

In any case you want your training to be as specific as possible. So that means rockclimbing, rowing, swimming e.t.c are going to have to be included in there somewhere.
You need to work out your strengths and your weaknesses first and foremost.
Be more concerned about being prepared for the event, rather than trying to gain muscle, it will come in time. if you want to get serious about that you can change programs after the 'challenge'.

I might try and pull up my old triathalon program if I can find it and modify it a bit depending on what you need. That will get you fit.

How many 'challenges' are there, and how hard are they?

edit: hmmm, couldn't find my old program, If you hit up google though there are a few programs they have up with some good exercise splits. I might look at it with more detail later when i'm not busy.

A lot of martial arts focus on conditioning the body rather than just building up muscles, I'd be looking into something like that to begin with.

Alot like a boot camp i think. On the go for 3 weeks.

I know alot of people would say just go out there and start running to get fit but I prefer a rotation in my exercise so I dont get bored too easily. I really appreciate the comments and I would love to see people's training programs.

What is your fitness/activity level like at the moment. I don't want to put something up that is either way to hard or way to easy.

Rotation will be easy. General strength and fitness is a must. But If you include some of the 'challenges' in your routine you will know what to expect, whilst also giving you some conditioning, and hopefully you will see improvements every week due to the general training stacking.

At the moment i try and get 2 runs in per week. But would like to push myself to do more.

well if your already running, you can easily bump that up to three sessions a week. Have two of those sessions for interval training an the other at a constant pace.
Interval training, if you do it right, needs only last for half an hour per session. Use your other session to do a continuous 5k ( how far are you running now and at what time?) use it as a milestone, every week you should be bettering your time.

Also vary your routes to decrease boredom and keep your body guessing.

I like to use hill runs as my interval training. I bust to the top as quick as i can, then slowly jog down the other side to recover, then repeat on the next hill on my route, which is immediatly straight after . Obviusly you don't have to do this, it's just an example, I do it because the hills are a good height and fit in with the 'work' time and it's not so boring.

you can use a treadmill or go outdoors with a stop watch, or take up kickboxing. Actually, kickboxing is the ultimate boredom buster for training.

Then throw in your strength training every other day. (3 days a week) Your body will get used to it, so don't let soreness in the first couple of weeks put you off. If you take it easy, you won't have any issues. Just stick to the core compound exercises (squats, deadlifts, bench e.t.c) start out with 2 sets each exercise, then bump it to 3 after a week or so. When you become more competent, start a 5x5 program and your strength should rocket.

Obviously start out light and slow, going full force straight away will just burn you out.

Cycle your routine and give yourself 1 or 2 dedicated rest days a week.

Actually what i've just planned out there might seem a bit hardcore, although I am doing something very similar to this and i'm not having any issues. But i've come from a very heavy sporting background.