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Alpine Fitness I - 8 Weeks (Intermediate)

Author

Scott Ferguson and George Bieker

All plans by this Coach
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Length

8 Weeks

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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.



Training Plan Sample Week

Stats

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
Run
1:50 hrs 1:00 hrs
Strength
1:16 hrs 1:00 hrs
X-Train
1:16 hrs 0:55 hrs
Day Off
—— ——
Walk
1:11 hrs 2:00 hrs
Custom
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.

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