Mountaineering - Mount Rainier (Disappointment Clever Route) - 16 Weeks

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

If you are climbing Mount Rainier, then you will need to have a large aerobic capacity with strength to carry your pack and great footwork to maintain balance on mixed terrain. We incorporate all three aspects plus many others into this plan.

Sample Day 0
2:00:00
Mountain Fitness Assessment - Rainier

Hip Extension 3x13-23
Back Extension 3x13-23
Hip Extension + Hip Abduction 3x13-23
Dips 3x13-23

Cardio with full pack for a minimum 60 minutes and 1000ft

Hip Extension 3x13-23
Back Extension 3x13-23
Hip Extension + Hip Abduction 3x13-23
Dips 3x13-23


Same weight for first and second series = goal is to have equal reps

Sample Day 0
0:20:00
Trunk Isometrics

Sample Day 1
0:20:00
Core Training 20

Sample Day 2
0:20:00
18.3TSS
Run 20

Sample Day 2
0:20:00
Footwork 20

Sample Day 3
0:30:00
Full Body Strength 30

Sample Day 4
0:20:00
Core Training 20

Rich Rife
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Mountain Fitness Research

Coaching high altitude athletes with a main focus for mountaineers to achieve optimal fitness through monthly assessments to verify benchmarks are being reached with the 4 week cycles of training. Additional patented methods and devices are available as tools for breaking plateaus or limits in training time.