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Alpine Fitness I - 8 Weeks (Intermediate)


Scott Ferguson and George Bieker

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8 Weeks

Plan Description

This program is designed for climbers who are not currently participating in regular exercise training and want to move towards more preparation for the alpine terrain. The overall goal of this plan is to introduce our climber to structured exercise training and to build a foundation of endurance and strength that will enable them to complete more rigorous goal specific training in the future.

This plan is perfect for weekend warriors or rock climbers who have been climbing for a while and want to prepare themselves for more technical objectives in the mountains.

This plan is perfect for climbers wanting to transition to structured training to tackle their first 14'er or multi-pitch alpine climb in the summer. All strength training sessions are designed so that they can be completed with minimal gym equipment. Emphasis is placed on getting outside and running/hiking to build solid training habits. Once instilled, these habits will enable you to tackle more difficult training regimens in the coming weeks and months. In a sense, you are "training to train." The rock specific exercises are better done with access to a rock climbing gym, though pitched climbing will work if needed.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:50 hrs 1:00 hrs
Strength x2
1:16 hrs 1:00 hrs
X-Train x2
1:16 hrs 0:55 hrs
Day Off x1
—— ——
Walk x1
1:11 hrs 2:00 hrs
Custom x1
0:11 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
1:50 hrs 1:00 hrs
1:16 hrs 1:00 hrs
1:16 hrs 0:55 hrs
Day Off
—— ——
1:11 hrs 2:00 hrs
0:11 hrs 0:15 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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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