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Steve House's 5 Week Foundation for Rock Alpinists Training Plan


Uphill Athlete by Steve House and Scott Johnston

All plans by this Coach
4.82 (33)


5 Weeks

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Plan Description

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
Strength x4
2:30 hrs 1:00 hrs
Run x3
3:21 hrs 2:30 hrs
Day Off x1
—— ——
Other 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
Day Off
—— ——
2:24 hrs 2:00 hrs

Training Load By Week

Uphill Athlete by Steve House and Scott Johnston

Uphill Athlete LLC.

What originally inspired us to write Training for the New Alpinism, and what inspires us to continue to share the things we’ve discovered through, is the information void when it comes to specialized training for endurance mountain sports. We have successfully demonstrated a more systematic approach, using proven principles, to help you improve both your chances of achieving your goals, and your long-term fitness and safety in whatever mountain sport you are practicing.

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