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RISE FITNESS UK winter mountaineering 12 week training plan


Coralie Neil

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12 Weeks

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Plan Description

The Scottish Highlands in winter offers a lifetime of adventures, but they don't come easy.

Who is this program for?
This program is for the winter hillwalker or mountaineer who wants to make the most out of the Scottish winter season.
Anyone operating up to grade III will benefit from this program.
It's designed for people who are active in the mountains but not used to following a structured training program.

What will this program do?
For hillwalkers and mountaineers new to structured training, the best use of your time is to work on building your aerobic base, and your max strength. A big aerobic base will help power you through long days, and building your muscular strength will have great carryover to the physical demands of climbing mountains.

What do I need?
To get the most out of this program, we recommend having access to a gym with barbells, dumbbells, kettlebells and resistance bands.
Easy access to off road trails and hilly terrain is good, but not essential.

What makes RISE FITNESS programs so good?
This is not just a list of exercises! All our programs come with;

A detailed overview outlining how to follow the program, and the training principles behind it all.

Mobility assessments and routines to help you get the best out of your training and support your health whether you're in the mountains or at home.

High-quality exercise demonstration videos and instructions from a qualified personal trainer.

Outdoors sports aren't just about being fit, technical skill and mental attitude are just as important. We encourage you to get out in the mountains and practice your skills as much as possible.

When should I start?
We designed this program to be started in the autumn/ early winter so that by the end the mountains are (hopefully) in winter condition.
This is so you spend less time in the gym and more time on the hill when the mountains are at their best.
But you can start whenever is convenient for you and you'll still see lots of progress.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x4
2:21 hrs 2:30 hrs
Strength x3
2:11 hrs 1:00 hrs
Day Off x1
—— ——
Walk x1
1:50 hrs 6:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:21 hrs 2:30 hrs
2:11 hrs 1:00 hrs
Day Off
—— ——
1:50 hrs 6:00 hrs

Training Load By Week

Rise Fitness

Coralie Neil

We help people who love adventures in the mountains get the fitness and skills they need for their dream route, summit or race.

Whether your a mountaineer training for a demanding alpine route, a trekker dreaming of trails and tea houses in far flung places, or a runner getting ready for a big fell race, RISE FITNESS want to get involved.

$38.99 - Buy Now