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Alpine Fitness III - 8 Weeks (Advanced)

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Alpine Fitness III - 8 Weeks (Advanced)


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

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8 Weeks

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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x2
03:41:00 04:00:00
Strength x2
02:15:00 01:30:00
Run x2
02:37:00 02:30:00
X-Train x2
01:41:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:41:00 04:00:00
02:15:00 01:30:00
02:37:00 02:30:00
01:41:00 01:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Scott Ferguson

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.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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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