Freeletics – Training for the Mountains

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by Geir Mjosund 07/12/2014

So many people ask me, how do you train for the mountains? You are walking 10+ hours a day up there, and you live down in Malta next to the sea, how can you get ready?

Well, it requires a lot of training, a normal week for me would be

  • Freeletics for core training 4 times a week
  • Running 10k+ 2 times a week
  • Squash 1 time a week
  • Fitness Center 2 times a week.

I sounds like a lot, but I will explain how Freeletics work under, but I Run in the mornings, then Squash 1 night a week, Fitness Center during lunchtime.

So what is Freeletics? It is a very high intensity workout for your core that lasts between 3 and 30 minutes depending on your fitness level involving everything from sit-ups to press-ups, burpees, squats and pull ups. The great thing about Freeletics is that anyone can do it from home, you don’t need to go to the gym and you don’t need to have thousands of pounds worth of equipment.

A typical week would be:

Day 1: IRIS-Freeletics

The Iris can be a very unusual routine to the untrained person, it is composed of five rounds 100 jumping jacks and 100 climbers sandwiched in between two one kilometer runs.

Step By Step Help – Freeletics

The jumping jacks can be quite stressful when you come to think of the total number, 500 to be exact. The jumping jacks are basically performed the same way as they are performed in other routines, with the only variation being that they have to be performed in a faster pace for maximum effect. The procedure for the jumping jacks are as follows;

  • Stand with your legs together and your hands at the sides of your trunk.
  • Jump with your legs shoulder width apart and bring up your hands over your head and clap them.
  • Land in the original position to complete one round. Use hand weights if available to increase the intensity of the workout.

Resistance band harnesses are also recommended for a thorough workout.

For the climbers:

  • Lie down flat on your stomach on the floor and raise your body with your hands while maintaining a stiff posture.
  • Step one leg forward and keep the other one straight. Switch the procedure in a quick motion to finish a cycle. Ensure that your landing is light.

It is also important to keep your body flat and stiff throughout the procedure. Play around with your speed as you perform this procedure to increase your heartbeat, thereby increasing your cardiovascular threshold. Do it with a partner or before a mirror to ensure that you do not raise your bottom throughout the process.

Overall, there is no resting time for this routine, start on the next process as soon as you complete the previous one. The Iris workout is among the most challenging of the freeletics routines.

Day 2: HYPERION-Freeletics

The Hyperion freeletics workout routine  is the ultimate arms building regimen. It is composed five rounds of pike pushups, squats, and high knees followed by a sixty second rest. Depending on which style you do – endurance or strength, it could be even more challenging. The strength routine involves upside down push ups, pistoles, and high humps, It is considered to be the most challenging freeletics workout regimens.

Step By Step Help – Freeletics

The handstand push-ups should ideally be performed with a partner or next to a wall to offer support when getting into the position.

  • Get into the starting position by vertically supporting your weight on the floor with your hands.
  • Then fold your arms to lower your body, when your body is at its lowest point without your head touching the floor, slowly straighten your arms to lift up your body into the initial position.
  • This essentially completes one repetition, trainees who find it impossible can perform the modified version of this regimen. For the strict pullups, suspend your body in a dead man’s hanging position.
  • The difference between normal pullups and strict pullups is that strict pullups have to be performed with the body completely hanging. Lift up your weight until your chin goes above the pullup bar.
  • Getting back to the original position completes one repetition. Going back to the dead man’s hanging position ensures that you lose all the momentum gained on the pushup bar.

One hand pushups exclusively use one hand to manage the trainee’s body weight. Although one hand pushups look intimidating, they are very manageable.

To get into the starting position, an inclined plank position with one arm on the performer’s back is required. Bend your arm to lower your weight and straighten them to raise your body. You can vary the intensity by increasing or reducing the pace.

Pistols are quite challenging because the squats performed are insanely low, the body’s weight rests on one leg during the routine. It also requires extreme balancing so that your arms and heels do not touch the floor.

To begin, ensure that your torso is held up straight, lift up one leg and straighten your arms before lowering your body weight to the floor. Raise your body without touching the floor, a good balancing is necessary.

Hyperion is a bit difficult, this routine does not target abs, it is advisable to accompany this regimen with a abs based regimen to improve ab muscles.

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Day 3: URANOS-Freeletics

The Uranos routine is a strength and cardiovascular based training regimen. Generally, it focuses on the upper part of the body. It is a good workout regimen for toning abs and enlarging your arms. Uranos  consists of a 2 kilometer run, 50 pushups, 50 pullups, 50 burpees, 50 climbers and 100 jumps.

The two kilometer run is the single most dreaded part of this routine. Ideally, it should be completed in less than twelve minutes. Even for the least enthusiast runners, taking more than fifteen minutes to complete the run takes the adrenaline rush out of it. The fifty push-ups are also quite punishing but the returns are worth the effort.

Step By Step Help – Freeletics

To perform them, ensure that your body is in an inclined plank position with the weight of the upper part of your body resting on your arms.

  • Bend your arms along the length of your body to lower your weight, once you have reached the lowest point, taking care not to touch the floor, straighten your arms to lift yourself up.

The pushups workout regimen can be performed in many variations like using a weight vest or doing single arm pushups which are very challenging.The pullups should be performed on a stable bar.

To begin the pullups, suspend your body in a dead-man’s hanging position.Pull up your body until your chin is above the bar and lower your weight to the original position.

This completes one repetition. Your palms should face away from your body as you grab the bar. While the burpees are also quite a challenge, they can be easily managed by dividing them into sets.

  • Begin with your legs slightly apart and perform a sitting movement, hinge on your hips when your knees start to bend.
  • At the lowest point of the squat, place your hands on the floor and stretch your legs behind you.
  • This will get you in a pushup position, execute one pushup and retract your legs. Jump out of this position to the original standing posture.

For the climbers, hold the floor with both hand in a plank position.Bend one leg and bring it under your body while keeping the other one stretched. Alternate the motion with the other leg to complete a cycle. You may increase the pace to maximize on the intensity.

While performing the jumps, it is important that your knees get to your waist level. Start in a standing position with your feet together. Bend your knees and launch yourself into the air. Land in the original position to complete a single repetition.

Day 4: HERA-Freeletics

Hera freeletics workout that lays more emphasis on strengthening the muscles of the leg. It is exclusively a cardiovascular based training regimen. It comprises of five rounds of 40 jumps and a 400 meter run. It also has a sixty meter rest in between the routines.

Step By Step Help – Freeletics

As is the case with any other training regimen, a warm up is essential before embarking on the routine.

  • Stretch your hamstrings, calves and back muscles to enhance blood circulation within the target.
  • To perform the jumps, the performer has to begin in a straight up posture. Lower legs slightly and launch your body into the air. Make sure that your knees reach the waist level.
  • Take a sixty second rest and begin the four hundred meter run. Overally, these jumps are much easier than the high jumps.

This workout regimen, albeit easy, should be carried out at a high intensity. This essentially means that they have to be done faster, with more repetitions. This regimen may look simple to the untrained eye, once you begin it, you start feeling the drag effect of repetitions on your muscles.

When performed rapidly, this exercise gets your heart beating rapidly, this is good for increasing your cardiovascular threshold. Moving your arms while performing the run is important as it engages the dorsi muscles found on the trunk. Although they may be sore at first, the overall results are thrilling. The sixty second rests are an opportunity to catch up your breath in between the workout regimens.

This workout is also designed for stamina improvement, this is not only beneficial for the heart, but also for the leg muscles which are directly engaged when performing the jumps and while completing the run.

If you need any advice or have some questions regarding training or freeletics, please do let me know.

Enjoy.

 

07/12/2014 / training / 8000ers / freeletics / mtxplore.com

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