Alpine Fitness III - 8 Weeks (Advanced)
Author
Scott Ferguson, Ph.D. - George Bieker, M.Ed
All plans by this CoachLength
8 Weeks
Typical Week
1 Day Off, 2 Walk, 2 Strength, 2 Run, 2 X-Train
Longest Workout
4:00 hrs
Plan Specs
fitness advanced multi day hr based tss based strength
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Summary
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.
summationathletics@gmail.com
Stats
Sample Day 1
ARCing, or Aerobic, Respiration and Capillarity is a technique used to build sport-specific endurance in the rock climbing medium. We will do this workout 2x a week for 8 weeks. Here is a rough guideline to our progression. Depending on your current climbing ability this may be adjusted. Email summationathletics@gmail.com for more specific questions before starting your routine.
Week 1 & 2 - 2 sets per week of (2 x 15 min)
Week 3 & 4 - " (2 x 20 min)
Week 5 & 6 - " (2 x 25 min)
Week 7 & 8 - " (2 x 30 min)
Each set will be performed by continuous climbing for the allotted time. The KEY to this workout is maintaining a slight "pump" in your arms the ENTIRE time. Traversing or tread-wall is a great way to do this and is typically more effective than pitched climbing.
If you are onsighting 5.11 or harder you may need to start week one at the 20 or 25-minute mark. Progress through the 8 weeks by adding 5 minutes per week.
*Note*
This workout may also be substituted for a floating climbing day. Just make sure you are staying on the wall for about the prescribed times. A good way to think of this is just about onsight level. *Only record time on the wall.*
Think of the pitches breakdown as so..
Week 1 & 2 - 2 sets per week of (3-4 pitches)
Week 3 & 4 - " (4-5 pitches)
Week 5 & 6 - " (5-6 pitches)
Week 7 & 8 - " (6-7 pitches)
Sample Day 2
Now its time to bump the intensity. Go for 2x through the entire routine. Keep good form. If you start to shake or compromise your form, stop the exercise, reset and continue. If it happens again, move on to the next exercise.
This is our base strength and core routine. Expect it twice a week for most weeks. Number of sets will vary.
As soon as we have images they will be attached. Keep on the look-out.
This week is 2 X 10!!!
Sample Day 3
Find a steep hill in close proximity to your house. Keep HR < LT/MAF.
Time given is for the uphill portion, so if no continuous hill is available then use laps or Stairs in building or a Stairmaster type machine. This is an aerobic workout so keep the intensity down and add volume (not speed) as you progress. If you are in the city and work in a high-rise, bring your work out clothes and get after it when its closing time!
Sample Day 4
This should be a very easy run/hike on flats. HR should be well below LT. (e.g., LT-10-15 bpm)
Sample Day 4
ARCing, or Aerobic, Respiration and Capillarity is a technique used to build sport-specific endurance in the rock climbing medium. We will do this workout 2x a week for 8 weeks. Here is a rough guideline to our progression. Depending on your current climbing ability this may be adjusted. Email summationathletics@gmail.com for more specific questions before starting your routine.
Week 1 & 2 - 2 sets per week of (2 x 15 min)
Week 3 & 4 - " (2 x 20 min)
Week 5 & 6 - " (2 x 25 min)
Week 7 & 8 - " (2 x 30 min)
Each set will be performed by continuous climbing for the allotted time. The KEY to this workout is maintaining a slight "pump" in your arms the ENTIRE time. Traversing or tread-wall is a great way to do this and is typically more effective than pitched climbing.
If you are onsighting 5.11 or harder you may need to start week one at the 20 or 25-minute mark. Progress through the 8 weeks by adding 5 minutes per week.
*Note*
This workout may also be substituted for a floating climbing day. Just make sure you are staying on the wall for about the prescribed times. A good way to think of this is just about onsight level. *Only record time on the wall.*
Think of the pitches breakdown as so..
Week 1 & 2 - 2 sets per week of (3-4 pitches)
Week 3 & 4 - " (4-5 pitches)
Week 5 & 6 - " (5-6 pitches)
Week 7 & 8 - " (6-7 pitches)
Sample Day 5
Now its time to bump the intensity. Go for 2x through the entire routine. Keep good form. If you start to shake or compromise your form, stop the exercise, reset and continue. If it happens again, move on to the next exercise.
This is our base strength and core routine. Expect it twice a week for most weeks. Number of sets will vary.
As soon as we have images they will be attached. Keep on the look-out.
This week is 2 X 10!!!
Sample Day 6
Aerobic Threshold Run/hike. Run/jog/walk at a pace you can maintain while breathing through your nose (assuming your nose is clear)