Poland 7 Summits
TRIP Dates
-
14 – 19 September 2026
1 Spot Left!
-
31 Aug – 04 Sept 2027
Available
Poland 7 Summits
Poland 7 Summits – Tatra Mountains is part of the Global Seven Summit Series. Embark on an unforgettable six-day expedition across seven of Poland’s most iconic Tatra summits. Journey through dramatic mountain landscapes, rugged ridgelines, remote alpine valleys, and breathtaking panoramic views as you experience one of Europe’s most spectacular mountain ranges. This is a rewarding adventure for hikers looking to discover the very best of the Polish Tatras.
Expedition Highlights
Epic Polish Traverse
1. Ciemniak (2,096 m)
2. Krzesanica (2,122 m)
3. Małołączniak (2,096 m)
4. Kopa Kondracka (2,005 m)
5. Giewont (1,894 m)
6. Beskid (2,012 m)
7. Kozi Wierch (2,291 m)
Route Map
Trip Details
Included:
Elite expert guiding
Preparation training plan
All Accommodation per itinerary – Hut & Hotel
All Meals per itinerary – Breakfast Lunch Dinner
In country transport during the expedition
Seven Summit Series Poland Medallion and presentation box
Excluded:
Your international flights
Personal Insurance
Gallery
TRIP Dates
-
14 – 19 September 2026
1 Spot Left!
-
31 Aug – 04 Sept 2027
Available
Trip Information
Frequently asked questions
The following frequently asked questions may help answer any queries you have about Jason Black Mountaineering, what this expedition involves, and what is required. If your question isn’t answered here please check our dedicated Expert Advice page, otherwise don’t hesitate to get in touch.
How Fit Do You Need to Be to Complete the Poland 7 Summits Challenge?
The Poland 7 Summits Challenge is a fun hut to hut multi-day trekking challenge, carrying 15kg of all you own personal equipment, and requires a combination of cardio fitness, strength, and mental toughness.
📌 Physical Requirements for Poland 7 Summits Challenge
1. Endurance & Cardiovascular Fitness
- You’ll be trekking for multiple days, often 6–10 hours per day.
- You’ll be carrying a 15kg backpack
- Some routes involve long ascents of 1,000m+ in a single day.
✅ Training Recommendations:
- Hike 15–25 km (6-8hrs) with a 15 kg pack at least once a week.
- Stair climbing (45 min with a 10-15 kg pack).
- Running, cycling, or swimming (3–4 times a week, 45–60 min per session).
- Hyrox or Some form of high intensity fitness gym class
2. Strength & Load-Carrying Ability
- Expect to carry a 10–15 kg backpack for multiple days.
- Some summits involve steep, rocky ascents requiring strong legs & core stability.
- You may need to navigate boulder fields and exposed ridges.
✅ Training Recommendations:
- Squats, lunges, deadlifts (for leg power).
- Step-ups (50 cm box) with a weighted pack.
- Farmer’s carry (15 kg per hand) for grip & pack strength.
- Planks & core exercises (for stability on uneven terrain).
✅ Preparation Recommendations:
- Follow our 12 week training plan
- Join local training classes
- Increase exposure to long days on the hills
3. Technical Skills & Terrain Adaptation
✅ Uphill Technique
- Pacing & Breathing: Adopt a slow, “all-day” pace that allows you to breathe easily through your nose. If you are working too hard, implement the Rest Step by momentarily locking your trailing leg to shift your weight onto your bone structure rather than your thigh muscles.
- Switchbacking: On very steep grades, use switchbacks (zigzagging) to lower the gradient rather than attacking straight up.
- Pole Adjustment: Shorten your poles by 5-10 cm so your elbows don’t overreach, keeping your forearms parallel to the ground to maintain proper balance.
✅ Downhill Technique
- Posture & Impact: Many injuries happen on the descent. Loosen your hip belt slightly and bend your knees to absorb shock. Keep your weight centered directly over your feet, leaning slightly backward if the slope is dangerously steep.
- Pole Adjustment: Lengthen your poles by 5-10 cm to reduce strain on your knees and thighs, providing two extra points of contact ahead of your body.
- Foot Placement: Take short, light, and quick steps to reduce impact and maintain agility. Avoid the temptation to take long, leaping strides.
✅ Technical Terrain Adaptation
- River Crossings: Sometimes we may just need to cross low lever rivers. Keep your boots on to protect your feet from submerged branches or rocks. Unclip your backpack’s hip and chest straps so you can easily escape your pack if you fall. Face upstream and use poles to plant wide and create a stable triangle.
- Scree & Boulders: Step flat-footed to maximize your boot’s rubber traction. If dealing with loose scree, aim for embedded rocks rather than the loose gravel. Test each rock before shifting your full weight onto it.
- Scrambling: Maintain three points of contact at all times (e.g., two feet and one hand, or two hands and one foot). Move deliberately, one limb at a time, and keep your center of gravity low and close to the rock face.
4. Mental Toughness
- Some summits will push you into exhaustion and cold conditions.
- The multi-day aspect makes recovery crucial—fatigue builds up over time.
- Expect early morning summit pushes (3 AM starts) and long descents.
✅ Mental Training:
- Train in harsh conditions (rain, wind, extreme cold).
- Hike back-to-back long days (to simulate multi-day fatigue).
- Train early mornings to prepare for pre-dawn summit attempts.
📍 Minimum Fitness Benchmarks for Poland 7 Summits Challenge
You should be able to handle :
✅ Hike 1,000m+ elevation gain with a 10-15 kg pack
✅ Run 10 km in 60 minutes (optional).
✅ Climb stairs for 45 min with a 10-15 kg pack.
✅ Handle 6–10 hrs trekking days back-to-back.
⛏ Who Should NOT Attempt the Challenge?
🚫 If you have an Injuries-knees, back, foot.
🚫 If you can not carry 10kg for 6-8hrs
🚫 If you cannot walk uphill moderate pace for 6-8hrs.
🚫 If you lack mental resilience for extreme weather and exhaustion.
Final Thoughts
The Poland 7 Summits Challenge is a fun trip.
If you are fit and have solid endurance with strong legs, a great smile and energy, you’ll be well-prepared.
12-Week Training Plan for the Poland 7 Summits Challenge
This structured training plan is designed to prepare you for multi-day endurance trekking, high-altitude climbing, and challenging terrain. The focus is on cardiovascular fitness, strength, stamina, altitude adaptation, and mental resilience.
📌 Weekly Training Schedule Overview
|
Day |
Activity |
|
Monday |
Strength Training + Stair Climb with Pack |
|
Tuesday |
Cardio (Running/Cycling) + Core |
|
Wednesday |
Weighted Hike (12–18 km) |
|
Thursday |
Strength + Endurance (Step-ups, Scrambling Practice) |
|
Friday |
Rest or Light Recovery (Yoga, Stretching) |
|
Saturday |
Long Hike (15–25 km, 1,000–1,500m ascent) |
|
Sunday |
Technical Skills + Active Recovery (Swimming, Cycling) |
🏋️♂️ Phase 1 (Weeks 1–4): Building a Strong Base
Goal: Develop cardio endurance, leg strength, and hiking ability.
✅ Hiking & Trekking
- 10–12 km (6–8 miles) with a 5–10 kg pack.
- 600–800m elevation gain.
- 3–5 hours duration.
- Train slow and steady pacing (important for multi-day treks).
✅ Strength Training (2x per week)
- Squats – 3 sets of 12 reps.
- Lunges – 3 sets of 10 reps per leg.
- Step-ups (50 cm box) – 3 sets of 12 reps per leg with a weighted pack.
- Planks – 3 x 1 min (for core strength & balance).
- Pull-ups – 3 sets of 6 (for scrambling & upper body endurance).
✅ Cardio Training
- 45–60 min runs or cycling/swimming at a moderate pace.
- Stair climbing (30 min with a 10 kg pack).
- Rowing (for upper body endurance and lung capacity).
✅ Technical Skills & Terrain Familiarisation
- If possible, hike on rocky, uneven terrain.
- Practice scrambling movements (use hands on rocky terrain).
- Use trekking poles efficiently.
🏔 Phase 2 (Weeks 5–8): Strength, Altitude & Endurance Boost
Goal: Increase hiking difficulty, endurance, and pack weight.
✅ Hiking & Trekking
- 12–18 km (7–11 miles) with a 10–12 kg pack.
- 800–1,200m elevation gain.
- 6+ hours duration.
- Back-to-back hikes on weekends to simulate fatigue.
✅ Strength & Stability (2x per week)
- Step-ups (50 cm box) with a 12 kg pack – 3 sets of 15 reps per leg.
- Deadlifts – 3 sets of 8 reps (for lower back strength).
- Farmer’s Carry (15 kg per hand) – 3 sets of 30m (for grip & backpack strength).
- Planks & Hanging Leg Raises (for core & stability).
✅ Cardio & Endurance
- 60 min continuous run, cycling, or swimming.
- Interval running (5x 3 min fast, 3 min slow).
- Rowing or stair climbing for 40 min with 8 kg pack.
🏆 Phase 3 (Weeks 9–12): Peak Performance & Multi-Day Trek Simulation
Goal: Simulate multi-day trekking, maximise endurance, and test gear & nutrition strategies.
✅ Hiking (Most Important)
- 15–25 km (10–15 miles) with a 12–15 kg pack.
- 1,200–1,500m elevation gain.
- Back-to-back hikes (Saturday & Sunday) – 8+ hours each day.
- Summit a local peak if possible (to simulate fatigue & altitude).
✅ Final Strength & Endurance Training
- Stair Climbing (45–60 min with 12 kg pack).
- Bulgarian Split Squats – 3 sets of 12 per leg.
- Planks & Hanging Leg Raises – 3 sets of 1 min.
✅ Technical & Mental Training
- Scrambling on rocky terrain (if possible).
- Long hikes starting at 3 AM to simulate early summit starts.
- Train in extreme conditions (cold, wind, rain, altitude exposure).
✅ Recovery & Injury Prevention
- Cold showers & ice baths to prepare for extreme temperatures.
- Stretching & foam rolling to prevent muscle tightness.
📍Final 2 Weeks (Taper & Recovery)
🔹 Reduce heavy training (Taper).
🔹 Focus on mobility, stretching, and rest.
🔹 Test your full gear & pack during a light hike.
🔹 Hydration & nutrition strategy practice.
💡 Key Training Tips
✔ Train in your boots & backpack early (no last-minute surprises).
✔ Use trekking poles to protect knees on long descents.
✔ Practice slow, steady breathing at altitude.
✔ Train with varied terrain (loose rock, scree, snow if possible).
✔ Hydration & nutrition practice – Know what fuels you best.
✔ Recovery matters! – Foam roll, stretch, and prioritise sleep.
🚀 Are You Ready for the Poland 7 Summits Challenge?
✅ Can you hike 1,500m+ with a 10 kg pack?
✅ Can you handle 8–10 hour hikes back-to-back?
✅ Have you trained in cold, high-wind conditions?
✅ Are you comfortable with scrambling & rocky terrain?
Bags
80 litre Trekking Duffle Bag
60-65 litre Back-pack.
2 x 35 litre Lightweight dry bag
(Inside packpack to keep clothes dry)
Clothing
4 x Underwear
4 x Short Sleeve t-shirt
1 x Fleece.
1 x Hiking Shorts
1 x Hiking Trousers.
1 x Lite weight puff Jacket.
1 x Waterproof Shell Jacket
1 x Waterproof Shell Trousers.
Headwear
1 x Ball cap
1 x Woollen hat
1 x Sunglasses.
1 x Head torch & charging lead
Hands
1x Fleece gloves
Footwear
3 x Trekking socks.
1 x Hiking boots.
1 x Sliders / sandals.
Hut Sleeping
Bunk bed, mattress and pillow is provided.
There is no bedding or no towel provided
1 x Sleeping liner or summer sleeping bag
1 x Pillow case
– Hut Clothing
• 1 x Tracksuit / Shorts
• 1 x Sliders / sandals.
• Swimwear for hot pools
Eating/Drinking
4 x Energy Bars
4 x Haribos
1 x tube Hydration tabs
2 x 1-litre drink bottles
Electrical
Power is available in the Refuge
Power Bank (sos)
Phone
Country relevant plug
Charging cables
Other
Passport
Cash \ visa
Insurance details
Trekking poles
Ear plugs
Sunscreen and lip balm.
Toiletries, including toilet paper.
Small trekking Towel.
Small Lock for your Duffle Bag.
Antibacterial hand gel.
Personal Medicines
Paracetamol (Headache)
Ibuprofen (Joint pain)
Course of Antibiotics (ears throat Chest)
Domerid (Anti sickness)
Imodium (Diorea)
Dulcolax (Constipation)
Antiseptic Wipes
Adhesive Plasters
Blister Packs (Compeed)
Insect Repellent
Personal first aid kit
You may pay your deposit and balance using any lawful means. If sending money by electronic bank transfer then you will be responsible for covering the cost of the fees associated with the transfer, so that the company receives the full amount shown on your invoice, in the denomination shown on your invoice.
See more about our payment policy Here
On Booking your expedition our returns policy can be viewed here
Participants must carry travel insurance that covers hillwalking/scrambling (non-technical) up to 2,500 m in Poland, including trip interruption and medical cover. Bring your policy details in the event required. We recommend True Traveler.
