TRAINING

Get Prepared

You don’t have to be an athlete to complete Kokoda. However, the fitter you are the more enjoyable the experience will be and your fitness can mean the difference between an incredible adventure or an exhausting trek.

Australian Kokoda Tours is run by Michael O'Malley a former professional boxer holding state, national and Commonwealth boxing titles who also runs a successful fitness studio, O’Malley Fitness, and has certificates in III, IV & Diploma in Fitness. Michael has worked for the Geelong Football Club and has run fitness programs for the Western Bulldogs, Hawthorn Football club in the AFL and still currently trains AFL athletes.  

Physical fitness preparation is an integral part of trekking Kokoda and the importance of this cannot be overestimated.

Prior to commencing training and especially if you have not trained rigorously for some time, it is recommended that you consult with your local doctor to have a medical check- up. (You will also be required to complete Kokoda medical prior to departure) Advise your doctor that you are about to commence a Pre-Trek Training Program in preparation to walk the Kokoda Track.

All training sessions are conducted by qualified personal trainers with minimum level 2 first aid. All our Victorian trainers have completed the Kokoda Trek and train specific for the conditions you will encounter, and know first-hand the demands of the trek.

During the pre-trip training, we will advise you on an intensive, specialised training program for eight weeks, including four supervised hikes of 3-4hrs, 5-6hrs, 7-8hrs, and 9-10hrs. The Kokoda training will focus on strength, endurance and overall aerobic and anaerobic fitness. It will provide the necessary training for those taking on the Kokoda challenge. 

The training program is a guide and you can add or subtract intensity, duration etc. depending on your fitness.

Two Month Training Program

The training program has been designed to aid in your physical preparation for the Trek and runs for 8 weeks, with progressive increase in duration and workload. If you commence training earlier than eight weeks be careful not to over train certain muscle groups. 

Over–training

This is a huge issue with training for Kokoda and it is essential to consider the problems of over–training. Over–training can have a damaging effect on the outcome of your Kokoda trek and is usually bought about by a dramatic increase in the frequency, volume & intensity of your training. Also, inadequate recovery time between sessions can affect muscle soreness and can also lead to injuries. You should have a minimum of 24 hours between weight bearing and intense cardio sessions. Keep in mind that a progressive build-up of training & intensity will help prevent injuries, overuse injuries like plantar fasciitis and shin splints. You should also have adequate footwear for training sessions.

Our training program is aimed at getting trekkers prepared for the track, both a physical and mentally.

Warm up

Your warm up should take about 10 to 15 minutes or, for as long as it takes for your body to get warm. Try and replicate the activity you will be doing in your war up.

Intensity

The best way of measuring this is with a heart rate monitor, however if you don’t have access to a heart rate monitor you can use the Rating of Perceived Exertion (RPE) formula below.

Heart Rate

The Rating of Perceived Exertion (RPE) 

The Rating of Perceived Exertion (RPE) scale, is a scale from 1 – 10 that is used to determine an ones rating of physical exertion at a particular time. The scale rates from 1 – nothing at all, to 10 – maximum effort.

Rating of Perceived Exertion Scale

1               Nothing at all

2              Extremely easy

3              Very easy

4              Easy

5              Moderate

6              Uncomfortable

7              Hard

8              Very hard

9              Extremely hard (difficulty holding a conversation)

10            Maximum

Water intake

Water is the key element of our body and makes up approximately 76% of our muscles, which you will be using a lot in your training and trekking Kokoda. You should ensure that you drink plenty of water before, during and after training and on average 1 litre per hour is a good guide and try and drink two glasses of water 15 minutes prior to training.

Training Schedule & Programs