Uphill Athlete 12 week Time Crunched Mountaineering Plan

Author

Scott Johnston & Steve House

All plans by this Coach

Length

12 Weeks

Typical Week

4 Other, 2 Strength, 3 Day Off

Longest Workout

1:30 hrs

Plan Specs

winter sports

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Summary

The Uphill Athlete 12 week Time Crunched Mountaineering Plan is designed for climbers heading for a 2-day up to 2 week mountaineering objective who have very limited time to train. The plan progresses over 12 weeks and tops out at 7:40 hours of training in the final week. It does not include any technical training components so is best for those with either a good technical skill set or for those bound for non-technical objectives. The focus is 100% on climber fitness which in our experience is most amateur climber's biggest limitation on these sorts of climbs. This plan does not include a taper/easy week, so it is important to plan one very light week after completing the program before tackling your main objective.

Caveat:
You can't get something for nothing and this plan sacrifices the aerobic base building period. As such this plan should not be considered as a short cut to fitness. It is a compromise plan for those with strictly limited time to train and/or a short time horizon. While it is a stand alone plan It will give better results if it comes on top of a solid aerobic base. If you plan to stack 2 of these plans back to back it is important to separate them with a 4-6 week strictly aerobic base building period. This Aerobic base period is fully explained and outlined in our book, Training for the New Alpinism.

Guidelines: 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 more time available each week we strongly recommend using our 16 week Big Mountain Training Plan or our 24 Week Expeditionary Mountaineering Training Plans. Following these longer, higher volume programs will result in a bigger fitness base.

The plan starts with a self-administered Anaerobic Threshold assessment test. From this you will establish the training intensity limit for most of the aerobic training that will dominate your training.

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Steve House and Scott Johnston

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:35
Training Load By Week
Average Weekly Training Hours: 05:35
Average Weekly Breakdown

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 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.

Back to Plan Details

Sample Day 1

1:30:00
Anaerobic Threshold Test Instructions

Anaerobic Threshold Test Instructions
 
This test determines your anaerobic threshold (AnT); which will be useful help control and monitor your training. It should be performed at least 3 days after any hard efforts. You can do this either on a steep treadmill (minimum of 15%) or a steep uphill. The actual test will take at least 30min and up to 45 min for well trained athletes. You will need a recording heart rate monitor. This test requires maximal output so you need to be physically and mentally ready for a hard effort.

You will want to be well fueled prior to testing. Make sure you ate your most recent meal at least 120 minutes pre-testing and ideally top up with a light carbohydrate-focused snack of about 100 calories within 30-45 minutes of beginning the test.

• Step One: Make sure heart rate monitor is working and ready to record the whole workout.

• Step Two: Do a 15min warm starting easily and gradually building the effort until you break a sweat. Ease into this warm up so that your aerobic system is fully on-line by the end.

• Step Three: As soon as you are done with the warm up continue immediately into the AnT test. Start the recording feature of your watch at this time. Once you start, go as hard as you can sustain for the full duration up this steep hill.  

NOTE: If you do not have an extensive aerobic training history or have any doubts use the 30 minutes test. Those with many years of mountain running can use the 45 minute test.

• Step Four: Pace yourself so that you don’t blow up 5 minutes into the test. 

• Step Five: Note your average heart rate for the full test. This will be your AnT Heart Rate.

This HR will be used in all the aerobic workouts in this plan.

Sample Day 3

0:30:00
Max Box Step Up/Down

Warm up with 10 min running or steep hiking and 1-2 sets of 10 squats with 50% of max weight.
Use this workout for Max strength development.
For step ups use a 30-40cm (12-15") box to step up. Face the box and step up then back down. Repeat for prescribed reps then switch legs.

For Step Downs you may need a smaller box. Step off the top as though going down a set of stairs. Touch your heel to floor and rise up again.

Select a weight that allows 5-6 reps until failure.
Do 4-5 sets of only 4 reps on each leg with this weight in each exercise. 3 min rest between sets. Do not go to failure

Increases in weight should come week to week.

See video for reference;
http://www.uphillathlete.com/strength-demo-box-step-up-and-heel-touch/

Sample Day 3

0:45:00
Aerobic Pace Hike

Hike on treadmill (set@ 10%), a StairMaster, or outdoors on uphill or rolling terrain.
Hold HR to 80-90% of AnT HR for the entire duration

Sample Day 5

0:45:00
Endurance Hike-Tempo

Do this on a Treadmill, StairMaster, or rolling to steep terrain outdoors.
10min @ 80% of AnT HR
3x8min @ 90% AnT HR with 2min easy walking between
10 min @ 60% AnT HR

Sample Day 7

1:00:00
Aerobic Pace Hike

Hike on treadmill (set@ 10%), a StairMaster, or outdoors on uphill or rolling terrain.
Hold HR to 80-90% of AnT HR for the entire duration

Sample Day 7

0:30:00
Max Box Step Up/Down

Warm up with 10 min running or steep hiking and 1-2 sets of 10 squats with 50% of max weight.
Use this workout for Max strength development.
For step ups use a 30-40cm (12-15") box to step up. Face the box and step up then back down. Repeat for prescribed reps then switch legs.

For Step Downs you may need a smaller box. Step off the top as though going down a set of stairs. Touch your heel to floor and rise up again.

Select a weight that allows 5-6 reps until failure.
Do 4-5 sets of only 4 reps on each leg with this weight in each exercise. 3 min rest / set. Do not go to failure

Increases in weight should come week to week.

See video for reference;
http://www.uphillathlete.com/strength-demo-box-step-up-and-heel-touch/

Sample Day 10

0:50:00
Aerobic Pace Hike

Hike on treadmill (set@ 10%), a StairMaster, or outdoors on uphill or rolling terrain.
Hold HR to 80-90% of AnT HR for the entire duration

Uphill Athlete 12 week Time Crunched Mountaineering Plan

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