Uphill Athlete 8 week Basic Mountaineering Training Plan
Scott Johnston & Steve HouseAll plans by this Coach
The Uphill Athlete 8 week Mountaineering Plan is designed for climbers with limited time who are bound for multi day climbs on peaks such as: Mt Rainier, Grand Teton and Matterhorn. This plan assumes that you have no strength training background and 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 training 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 more time and higher aspirations we highly recommend using our 16 week Big Mountain Training Plan or our 24 Week Expeditionary Mountaineering Training Plans. Following these longer programs will give the mountaineer a much bigger base of fitness.
Improving you aerobic work capacity will be the single most important thing that you can do in advance of your trip to ensure a successful climb. The best way to improve aerobic fitness for a multi-hour and multi-day activity like this is to engage in a high volume of continuous low to moderate intensity hiking or running.
A heart rate monitor is advised for this training program so that you can target your aerobic intensity to provide the most benefit. You will use a simple formula to derive the upper heart rate limit for the bulk of the workouts.
The whole 8 weeks includes 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 up a steep slope while wearing a heavy backpack.
The program takes you through a progressively increasing work load. To get the benefits of this program you must adhere to the workouts and the planned progression. Be advised not to increase the intensity and hope to gain more benefits or to squeeze a 1 hour workout into 30 minutes. Despite what you may have read in the popular media intensity is not a substitute for duration 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 firstname.lastname@example.org . To be sure you are satisfied with your purchase, please leave your email during the checkout process so we can contact you
Thanks and good luck,
Steve House and Scott Johnston
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:20 hrs||1:30 hrs|
|1:37 hrs||1:00 hrs|
|1:56 hrs||2:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:20 hrs||1:30 hrs|
||1:37 hrs||1:00 hrs|
||1:56 hrs||2:30 hrs|
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?