THE 6-WEEK PRE-TRIP FRAMEWORK
10 min · Free lesson · written lesson, video in production
One simple template - build, build, peak, deload - that every sport module in this discipline plugs into.
The Technique
- Weeks 1-2, base: two strength sessions and two aerobic sessions a week at a comfortable effort, around six to seven out of ten. The goal is learning the movements and building the habit, not smashing yourself.
- Weeks 3-4, build: apply progressive overload - add a little load, a rep or two, or a set each week, and change one variable at a time. Small weekly jumps beat big fortnightly ones. This is also when you slot in your sport module (Snow Weeks, Moto & Expedition, whichever matches your trip).
- Week 5, peak: your hardest week. Sport-specific intervals, top-end strength work, and a retest of your week-one baselines so you can see the change.
- Week 6, deload before travel: cut training volume roughly in half and keep everything at an easy to moderate effort. You cannot gain fitness in the final week, but you can absolutely arrive tired. Land fresh.
- The weekly shape: strength Monday and Thursday, aerobic Tuesday, longer aerobic plus mobility on the weekend. Move days around your life, keep the spacing.
- If life eats a week, do not compress two weeks into one. Repeat the last week you completed and accept a shorter build. The framework bends, the deload does not.
Common Mistakes
Adding load and volume in the same week. One variable at a time.
- Skipping the deload because you feel good. Feeling good is the deload working - it is not optional.
- Starting at week-five intensity in week one and burning out by week three.
The Drill
Print or screenshot the six-week planner: four sessions a week, the build rules above, deload in week six, fly in week seven. Put the sessions in your calendar today, before the motivation fades.
New to structured training, pregnant, or managing a chronic condition: have a professional set your starting loads rather than guessing.
LET'S BUILD
YOUR
ADVENTURE
Whether you want to surf Japan's legendary powder, ride the Old Telegraph Track to the tip of Cape York, or chase a New Zealand winter - tell us what you're dreaming about and we'll build the trip around you.