Progressive Training
In MIR, our trainings are progressive and we do not immediately jump to physically demanding sessions nor do we expect any newbie to know how to walk effectively with a crampon on ice. Beginning from 3km runs for freshman for example, training intensity and quantity will increase in steady progression to ensure effective physical fitness build up at a moderate pace that will not burn out the individual.
Runs
Runs are a core part of our training which helps to build cardiovascular strength and train the body’s ability to regulate breathing under the high alitude air. There are generally a few types of runs that we perform:
- Long distance runs. Running up to distances of 15km, such runs train the body to prolong its muscle fatigue tolerance and ability of body to endure harsh conditions for longer periods of time.
- Intervals. Usually conducted around the University track in repetitions of 6-8 rounds with rest in between each round, intervals are high intensity workouts which target at building speed and bursts of cardiovascular strength.
- Fartleks. Similar to Intervals except the runners will alternate between running and jogging/walking. A typical training work out for farkleks would consist of bursting for 30 seconds and then jogging/walking for another 60 seconds in repetitive cycles.
- Beep Test. The multi-stage fitness test is used by sports coaches and trainers to gauge an athlete’s VO2 max. In the training session, runners will have to perform a shuttle run of 20m and complete each distances before the beep sounds. As the level progresses, the beep intervals will get shorter and shorter until the runner is unable to keep up. This training is similar to Intervals and Fartleks.
- Gradient Sprints. Conducted in a similar fashion to intervals, the runners instead sprint over inclined terrain and is often conducted around the undulating slopes of NUS.
Load Training
Apart from runs, another core aspect of mountaineering is the fitness to be able to withstand heavy loads and endure longer distances of trekking or climbing. In the military it is classified under combat training. In MIR, we perform it in a similar fashion too as the demands of both are invariant.
- Stairs Training. Usually conducted with loads of 10kg, we will pay a visit to either the 22-storey blocks at Clementi or the 40-storey blocks at Queenstown. Training usually consists of 4-5 reps of pure stairs climbing. These sessions are aimed at building cardiovascular endurance in vertical terrain.
- Bukit Timah Hill Training. Loads vary from 10kg-15kg and there are a variety of routes that we usually take for training sessions. These trainings seek to expose us to the tougher terrains that we may encounter out there in the wilds compared to that in an urban environment.
- Fast March. These are marches whereby we will have to walk/jog against time with a load of 10kg. The pace is usually in between a stroll and a run. Aimed at building load endurance at the higher intensity.
Calisthenics
As part of the training regime, calisthenics are part and parcel to building overall physical fitness. Generally these exercises are aimed at building arm strength and core muscular endurance. The below mentioned are just examples and are not limited to just these few exercises.
- Arm strength training. Consisting of a variety of chin ups, push ups and dips etc.
- Core strength training. Consisting of a variety of crunches, flutter kicks, single atomic leg raises etc.
Other trainings
On top of these core disciplines that we usually train, our training sessions do vary each time for better performance through a varied training regime and many fun elements in these sessions.
- Swimming sessions
- Gym
- Rock Climbing
- Cycling
- Bouldering
- Races
