Alpine Fitness II - 16 Weeks (Advanced)
Scott Ferguson, Ph.D. - George Bieker, M.EdAll plans by this Coach
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:30 hrs||2:30 hrs|
|2:04 hrs||1:30 hrs|
|2:46 hrs||3:00 hrs|
Day Off x1
|1:15 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:30 hrs||2:30 hrs|
||2:04 hrs||1:30 hrs|
||2:46 hrs||3:00 hrs|
||1:15 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor