Adventure Consultants/Uphill Athlete 8 week Basic Mountaineering Plan

Average Weekly Training Hours 08:26
Training Load By Week
Average Weekly Training Hours 08:26
Training Load By Week

The Uphill Athlete 8 week Mountaineering Plan is designed for climbers bound for a 1-3 day mountaineering objective. It has been used successfully for climbs of Mt. Rainier, the Grand Teton, Mt. Baker, Mont Blanc, the Matterhorn, Mt. Elbrus and many 4,000-meter and 14,000-foot peaks. This plan assumes that you have no strength training background. This plan is ideal for mountaineers and trekkers who have never engaged in an organized training program or who have not done so for a long time. This plan is based on scientifically sound training principles and a combined thirty years of professional endurance coaching experience and sixty years of world-wide climbing and mountaineering experience. In order to complete this plan it is important to keep a few concepts in mind: Rest when you are tired. If you miss a workout do not try to make it up. Move on to the next day. If you miss more than two workouts in any given week, then repeat that week. For those with higher aspirations we strongly recommend using our 16 week Big Mountain Training Plan or our 24 Week Expeditionary Mountaineering Training Plans. Following these longer programs will give the athlete a chance to utilize a more advanced and effective periodization schedule. The plan starts with a self-administered Aerobic Threshold assessment test. From this you will establish the training intensity limit for most of the aerobic base training that will dominate your training. The first 8 weeks also include a simple, easy-to-apply strength program to develop what is called strength reserve, the ability to repeatedly execute strength-dependent movements such as taking a step while wearing a heavy backpack. Do not increase the intensity and hope to gain more benefits or to squeeze a 1 hour workout into 30 minutes. There is no short cut when it comes to aerobic adaptation. For the very complete discussion of the concepts put to work in this plan, please refer to our 464-page book, "Training for the New Alpinism" published by Patagonia Books. For specific questions about this training plan, or to send us your success story and be featured on our website www.uphillathlete.com email us at coach@uphillathlete.com Thanks for becoming an #uphillathlete Steve House and Scott Johnston

Sample Day 1
0:40:00
Start of Transition Phase Aerobic Threshold Test

The first 4 weeks of this plan are meant to help you transition you into a regular structured training program, They are primarily meant to prepare you for the harder work ahead and may not feel particularly challenging in the initial weeks.

We start with a 40min Run or hiking Aerobic Threshold test.

Sample Day 2
0:45:00
Core and Gen. Strength

1x core routine and 1xgeneral strength from Training for the New Alpinist book.

Sample Day 3
1:00:00
Run/Hike

Run/hike on hilly terrain.

Sample Day 4
0:30:00
Recovery Run/Jog/Walk

This should be an easy run on flats. Be below well below AeT even if this means walking

Sample Day 5
0:45:00
Core and Gen. Strength

1x core routine and 1xgeneral strength from Training for the New Alpinist book.

Sample Day 6
1:00:00
Aerobic Threshold Run

Aerobic Threshold Run. Run/jog/walk at a pace you can maintain while breathing through your nose (assuming your nose is clear)

Sample Day 7
2:00:00
Hike on Hilly Terrain

Run/Hike on hilly terrain, vert gain min of 1,000ft.

Uphill Athlete by Steve House and Scott Johnston
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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 Uphillatlete.com, 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.