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Alpine Fitness III - 8 Weeks (Advanced)


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

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8 Weeks

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Plan Description

This plan is a build specific program for advanced climbers doing technical climbing in the bigger ranges of North America. This program is intended for alpine climbers with significant alpine experience and a track record of consistent training of more than a year. This plan is a build plan and should not be taken lightly. It includes both rock specific and strength specific workouts as well as long days with heavy packs and a lot of vertical gains. 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 7) comes in at over 13 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.

Do not attempt if you have not trained regularly for over a year!!

Please contact us if you have questions.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x2
3:40 hrs 4:00 hrs
Strength x2
2:15 hrs 1:30 hrs
Run x2
2:37 hrs 2:30 hrs
X-Train x2
1:41 hrs 1:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:40 hrs 4:00 hrs
2:15 hrs 1:30 hrs
2:37 hrs 2:30 hrs
1:41 hrs 1:30 hrs
Day Off
—— ——

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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