Training

What you are training for

Physical Expectations for a Mount Rainier climb:

  • Hiking with a 35-45 lb load for 5-7 hours
  • Steep climbing and glacier travel with a 20-25 lb load
  • On your feet for 10-14 hours on summit day
  • Mountaineering techniques requiring core strength and flexibility

Phase 1 Transition

Transition Phase – begin 24 weeks before climb

Text about Phase 1

Monday - Rest

Complete rest at least one day a week. This is great day to get organized for the coming week. Stretching, foam rolling and a gentle 20 minutes walk are encouraged.

Every 4th week or so of this phase should be a rest week and should be about 50% the volume of a normal week.

Tuesday - General Strength Training

1x core routine + 1x general strength for first week; progress to 3x core + 3x strength by week 8.

Killer Core routine link

General strength workout link

Wednesday - Shorter Cardio with Hills

60 minute hilly long cardio day. Progress this to 90 minutes by week 8. Ideally hiking/jogging outside in as hilly of terrain as possible. Zone 2 HR throughout. Emphasis more on vertical gain and time on feet than intensity.

Alternative option: If outside hills unavailable, use treadmill on 15% incline.

Alternative option: Stair repeats in stadium or tall building can also be used

Thursday - Recovery Level Effort

45-60 minute walk/jog. Zone 1 effort on flat to gently rolling terrain. Should not feel strenuous.

Alternative option: 60-90 minutes of cycling can also be used on recovery days instead of walk/jog

Friday - General Strength Training

1x core routine and 1x general strength for first week and progress to 3x core and 3x strength by week 8.

Killer Core routine link

General strength workout link

Saturday - Cardio with Pickups

60 minutes of Zone 2 run/jogging. Flat or gently rolling terrain is fine. You may need to walk at times or on uphill to keep your HR in Zone 2. Once 20 minutes in and well warmed up add in 4 -6 pickups to a fun hard pace. These should last only about 10 seconds each and you should allow HR to return to normal between.

Alternative option: Treadmill at 5% incline can be substituted if necessary.

 

Sunday - Endurance Cardio for Mountains

90 hilly long cardio day. Progress this to 180 minutes by week 8. Ideally Hiking/jogging outside in as hilly of terrain as possible. Zone 2 HR throughout. Emphasis more on vertical gain and time on feet than intensity.

Alternative option: If outside hills unavailable, use treadmill on 15% incline.

Alternative option: Stair repeats in stadium or tall building can also be used

Phase 2 Base

Base Phase – Begin 16 weeks before climb

Text about phase 2

Monday - Rest

Complete rest at least one day a week. This is great day to get organized for the coming week. Stretching, foam rolling and a gentle 20 minutes walk are encouraged.

Every 4th week or so of this phase should be a rest week and should be about 50% the volume of a normal week!

Tuesday - Max Strength Training

Core: After warmup do 4 of the exercises from Scotts Killer core workout that you find most challenging. Add weight or do progressions that allow 4-6 reps only. Work up to 3 sets.

Strength: do 4-6 reps of pushups followed by 4-6 reps of box step ups. Add weight as needed, a weight vest may be helpful. Repeat for a total of 4 sets. Then move to a couplet of Pullups and box step down heel touch. Again add weight to allow 4-6 reps. 4 sets total. Progress to 6 sets over the course of 8 weeks.

Wednesday - Cardio with hills Zone 3 effort

90 minutes of zone 2 cardio seeking out steep terrain available. After first 30 minutes go hard for 20 continuous minutes uphill. HR should climb into Zone 3. After hike duration in Zone 2. Over the 8 weeks progress the 20 minute Z3 interval to 45 minutes. Carry a small pack or weight vest with abut 10% of body weight.

If outside hills unavailable use treadmill on 15% incline, stadium steps or stairmill machine.

Thursday - Recovery Level Effort

45-60 minute walk/jog. Zone 1 effort on flat to gently rolling terrain. Should not feel strenuous.

60-90 minutes of cycling can also be used on recovery days instead of walk/jog

Friday - Max Strength Training

Core: After warmup do 4 of the exercises from Scotts Killer core workout that you find most challenging. Add weight or do progressions that allow 4-6 reps only. Work up to 3 sets.

Strength: do 4-6 reps of pushups followed by 4-6 reps of box step ups. Add weight as needed, a weight vest may be helpful. Repeat for a total of 4 sets. Then move to a couplet of Pullups and box step down heel touch. Again add weight to allow 4-6 reps. 4 sets total. Progress to 6 sets over the course of 8 weeks.

Saturday - Endurance Cardio for Mountains

90 minute hilly cardio day. Progress this to 120 minutes over the 8 weeks. Ideally Hiking/jogging outside in as hilly of terrain as possible. Zone 2 HR throughout. Emphasis more on vertical gain and time on feet than intensity.

Sunday - Endurance Cardio max vertical with weight

180 minute long cardio day. Progress this to 240 minutes over the 8 weeks. Ideally Hiking/jogging outside in as hilly of terrain as possible. Zone 2 HR throughout. Emphasis more on vertical gain and time on feet than intensity. Carry a pack with 10% body weight.

If outside hills unavailable use treadmill on 15% incline, stadium steps or stairmill machine.

All of our guides did a tremendous job. Our lead guides leadership skills were incredible. He is truly an asset to your company. I look forward to more expeditions with him.

ALPINE ASCENTS BLOG

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