Mont Blanc 4808

Author

Tom Horrocks

All plans by this Coach

Length

11 Weeks

Typical Week

1 Strength, 1 Custom, 1 Walk

Longest Workout

1:00 hrs

Plan Specs

fitness beginner intermediate multi day

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Summary

Mont Blanc training plan.

Mont Blanc requires participants to ascend over 1600mtrs on the summit day to achieve this summit. Even though the mountain is technically basic it demands a solid fitness level to succeed.

After 3000 mtrs the body starts to acclimatize accordingly by producing more red blood cells to carry oxygen around the body. This requires energy and time which both depend on the individual.

This programme will prepare your body physically and mind mentally for the challenge ahead. It includes some strength work which can be completed at home if you don't have a gym membership.The rest of the plan requires you to find local hills and run outside. By steadily increasing the load put on the body each week we take you through step by step strength and endurance workouts each week.

Also included in the process is email support and advise so that you can turn up to your expedition confidently.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:07
Training Load By Week
Average Weekly Training Hours: 02:07
Average Weekly Breakdown

Tom Horrocks

Adventure Fitness Consultants

Adventure Fitness Consultants is here to get you fit for your next adventure. We specialise in high altitude mountaineering expeditions and outdoor adventure races.

We are enthusiastic adventurers that coach you to perform better and enjoy what the outdoors has to offer. We work with beginners taking on their first outdoor challenge and elite aiming for the highest mountains. As experienced expedition leaders and personal trainers we can offer custom training programmes to suit your needs.

Back to Plan Details

Sample Day 1

0:30:00
Mountain strength 1

Air squat X15
Good morning with ash pole/ light barbell (10- 20kg) x15
Box step ups x 10 each leg

3 sets

1 minute walking on toes with dumbbells (10-20kg) 
1 minute wall sit (back against wall, legs at 90 degrees) 

X2 sets

Sample Day 3

0:30:00
Custom zone 1

Bike, Swim, Run, Hike. Keep in zone 1.. If inside using the treadmill then set incline to 1.5.

Sample Day 6

1:00:00
custom zone 2

Bike, Swim, Run, Hike. Keep in zone 2. If inside using the treadmill then set incline to 1.5.

Sample Day 8

0:30:00
Mountain strength 1

Air squat X15
Good morning with ash pole/ light barbell (10- 20kg) x15
Box step ups x 10 each leg

3 sets

1 minute walking on toes with dumbbells (10-20kg) 
1 minute wall sit (back against wall, legs at 90 degrees) 

X2 sets

Sample Day 10

0:30:00
Custom zone 1

Bike, Swim, Run, Hike. Keep in zone 1.. If inside using the treadmill then set incline to 1.5.

Sample Day 13

1:00:00
custom zone 2

Bike, Swim, Run, Hike. Keep in zone 2. If inside using the treadmill then set incline to 1.5.

Sample Day 15

0:30:00
Mountain strength 2

Goblet squats x12 (10-20kg)
Kettle bell deadlift x12 (10-40kg)
Box jumps x10

3 sets

2 minutes walking with dumbbells on toes. (10-30kg)
2 minutes Wall sit with back against the wall and legs at 90 degrees

X2

Mont Blanc 4808

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