Training Prior to Freshman Orientation Course

The COR Expedition is physically demanding. In order to have a successful expedition and to avoid the discomfort of physical exertion, such as sore feet or an uncomfortable back, follow this checklist. You will be hiking at elevations between 8,000 and 12,000 feet. Even if you live at a high altitude (5,000 ft. +), you still should follow this checklist. If you live at lower elevations or at sea level, you should intensify your physical preparation. The more effort you put into your pre-COR workout, the more enjoyable COR will be.

April

  • Review this course packet
  • Start  purchasing outdoor gear
  • Begin workouts according to the Workout Plan

May

  • Purchase your boots and start wearing them and breaking them in
  • Continue acquiring outdoor gear
  • Continue the Workout Plan

June

  • Continue a regular workout according to the Workout Plan
  • Continue breaking in your boots
  • Continue acquiring outdoor gear

Four Weeks Prior to Trip

  • You will receive an email from the College with a list of topics. You will choose a topic and prepare a 5-10 minute lesson to teach during the expedition. Topics are chosen first-come-first-serve.
  • Be disciplined about working out three to four days per week
  • Begin hiking with a weighted (15-20 lbs.) backpack (a school backpack will suffice if you do not own a backpacking backpack)

Three Weeks Prior to Trip

  • Continue to work out three to four days per week
  • Continue hiking with a weighted backpack, increasing its weight

Two Weeks Prior to Trip

  • Finish buying the last, small pieces of equipment (toothbrush, hand sanitizer, etc.)
  • Continue to work out three to four days a week
  • Continue hiking with a weighted backpack, increasing its weight
  • Begin to be more conscious about your diet, drink 3 liters of water each day, avoid soda and sugar drinks, etc.

One Week Prior to Trip

  • Continue working out three days this week
  • Continue hiking with a weighted backpack (around 40-50 lbs.)
  • Organize and take an inventory of your gear to make sure you have everything
  • Eat a healthy diet, avoid excessive sugar, and drink a lot of water
  • Make final preparations for the lesson you are teaching

Workout Plan

The following is a workout plan that you can begin in April, as prescribed by the checklist above. Make sure that you adequately stretch before and after your workout to prevent injury. It is important to wear your hiking boots during some of the workouts to help break them in and accustom your feet to a stiff boot.

 

Day 1

30 minutes

Day 2

30 minutes

Day 3
April Stairs, squats, and lunges Running, push-ups, pull-ups, sit ups 1-2 mile walk
May Stairs, squats, and lunges Running, push-ups, pull-ups, sit-ups 1-2 mile walk
June Stairs, squats, and lunges Running, push-ups, pull-ups, sit-ups 3-4 mile walk
Four Weeks Consider P-90X, Insanity, or Cross-Fit workout Running, push-ups, pull-ups, sit-ups 4-5 mile walk with boots/weighted pack

(Approx. 15-20 lbs.)

Three Weeks Consider P-90X, Insanity, or Cross-Fit workout Running, push-ups, pull-ups, sit-ups 5-6 mile walk with boots/weighted pack

(Approx. 20-30 lbs.)

Two Weeks Consider P-90X, Insanity, or Cross-Fit workout Running, push-ups, pull-ups, sit-ups 6-8 mile walk with boots/weighted pack

(Approx. 30-40 lbs.)

One Week Consider P-90X, Insanity, or Cross-Fit workout Running, push-ups, pull-ups, sit-ups 6-8 mile walk with boots/weighted pack

(Approx. 40-50 lbs.)