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Alpine Fitness II - 16 Weeks (Advanced)

Author

Scott Ferguson, Ph.D. - George Bieker, M.Ed

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Length

16 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan will prepare you for long days in the mountains and is for the athlete that is already regularly active (e.g., exercises 3-5 hours per week). It includes a shortened base phase that utilizes strength training workouts that are aimed at improving hip strength and flexibility as well as core stability. These types of exercises will pay dividends when carrying those heavy packs in the backcountry. Additionally, the entire plan will continue to build a solid aerobic foundation to support multiple big day efforts in the Alpine. Your biggest training week (week 15) comes in at 11 hours of total training for the week.

Think of this plan as the building an Alpinist plan. Lots of time in the saddle, lots of strengthening of the uphill propulsion and climbing muscles. Specific endurance for rock is built starting week 3 and culminates to power workouts in the final taper stages.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:30 hrs 2:30 hrs
Strength x2
2:04 hrs 1:30 hrs
Walk x1
2:46 hrs 3:00 hrs
Day Off x1
—— ——
X-Train x1
1:15 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:30 hrs 2:30 hrs
Strength
2:04 hrs 1:30 hrs
Walk
2:46 hrs 3:00 hrs
Day Off
—— ——
X-Train
1:15 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Scott Ferguson, Ph.D. and George Bieker M.Ed.

Summation Athletics

Summation Athletics offers training for a variety of activities based on the fundamental principles of exercise physiology. We specialize in mountain athletics including rock-climbing, trail running, mountaineering, big-game hunting, and alpine climbing.

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