Since last checking in Jake Wilcox has been training and gearing up for his transcontinental Australia trip from North to South on an Eliptigo with a Nomad in tow. This isn’t something you can just jump into and Jake has been training for years with all of his epic adventures. He likes to keep things simple and we were curious how he gets in shape for these journeys. Training and planning can be the most important part of a long trip. Follow his workout plan and you’ll be powering push-ups like him with some effort and commitment.
Training Plan by Jake Wilcox, Venture500
No special equipment or gym membership required:
15 minute- Core, Strength, & Endurance circuit. (1min rest/stretch between sets) 3-4x a week for premium results.
-Exercise 1: Plank Mountain Climber
Sets: 3 Reps: 20 on each side
Get into pushup position, lower elbows to the floor so forearms are flat. Draw one knee up to the elbow, and drive it back quickly, pulling the other knee up to the opposite elbow, repeat.
-Exercise 2: Bicycle Crunches
Sets: 3 counts of 50 (3,2,1..1, 3,2,1..2)
Lie on the back, extending one leg, & bringing the opposite toward your chest. With your hands behind your head, touch your opposite elbow to the closest knee. Twist your body and touch the other elbow to your other knee.
-Exercise 3: Pyramid Push-ups
Sets: 5 of each stance-Total 25
Push up position& begin:
5 push-ups, normal.
5 push-ups, hands extended beyond shoulder width.
5 push-ups, hands together making a triangle.
5 push-ups, Right hand forward, Left hand back.
5 push-ups, Left hand forward, Right hand back.
(Added bonus work out: Add 5 clapping push-ups to start the set.)
-Exercise 4: Free Weights (2x 30lbs)
Sets of 10, for each style.
Biceps Curls, Shoulder Press (front & side), Butterfly lifts, Chest Inclines.
(Remove or add weight depending on level of fitness)
Pull-ups & stair dips (as many as you can.)
Cycling: 1 hour, 2-3x a week on mixed terrain.
Running Stairs: 3 sets of 1 minute sprints. 2-3x a week.
Adding an aerobic activity to your workout means that your heart, blood vessels and lungs all get a stretch. You will breathe deeper, sweat and experience increased body temperature, which will improve your overall fitness & training levels. Cycling is easy to fit into your daily routine by just riding instead of driving to the shops, park, school or work.
I’ve done a 500 mile walk of the Washington PCT in July. This was a big part of training for my non-motorized continent crossing of Australia this year. Nothing can prepare you for walking 10hrs a day, with a weighted pack, besides actually doing it. But I've found you can eliminate a lot of suffering beforehand by maintaining a high level of fitness.
It all starts with baby steps, pick one day a week and just start now. The greatest investment you can make is in yourself. If you really want a healthy, happy, & overall awesome life you will find the time to add a simple workout routine to your schedule.