Steve House's 5 Week Foundation for Rock Alpinists Training Plan
Uphill Athlete by Steve House and Scott JohnstonAll plans by this Coach
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This training plan is for those who want a shorter-term training plan that prepares them for an alpine rock climbing objective, or to prepare for Steve House's 8 Week Advanced Rock Alpinist Training Plan.
The plan calls for 1 climbing day, 3 aerobic training days, and 2 strength training days per week. The focus of the plan is building general fitness that is capable of supporting good climbing technique. This plan will lead to improvements based your technical climbing ability and prepare you for the more taxing "Steve House's 8 Week Advanced Rock Alpinist Training Plan".
Is this plan right for you? This training program assumes you have the ability to run at a slow-to-moderate pace for 45 minutes and run or hike for a minimum of 90 minutes. The program assumes you can climb either indoors or outdoors one day per week. The strength training component is built so as to require minimal gear. A place for pull-ups and some free weights, such as dumbbells, kettlebells, or even an improvised bags of rocks will work.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:30 hrs||1:00 hrs|
|3:21 hrs||2:30 hrs|
Day Off x1
|2:24 hrs||2:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:30 hrs||1:00 hrs|
||3:21 hrs||2:30 hrs|
||2:24 hrs||2:00 hrs|