Hello everyone! Here's a little training to get you high and deep into those mountain adventures <3.
12 Week Training Program:
Program prepares you for at least 2 days with a heavy pack and 5000ft of elevation gain each day. This is enough to train for Mt. Reinier, Mt. Blanc and such.
Each workout should start with a 10 minute warm up routine and dynamic stretching. It should end with another stretching session.
Each week there should be preventive injury exercises added with plenty of stability and activation exercises. (resistance bands, bosu ball, etc…)
Yoga is a good replacement for cardio if you are too exhausted to continue the cardio.
Indoor rock climbing with 20 min cardio can substitute strength training days.
Diet:
Limit alcohol and refined sugar consumption.
Focus on eating as natural and as balanced as possible. Don’t restrict calorie intake.
Protein powder and recovery supplements are encouraged.
Week No. 1 (9/4-9/10)
Cardio | Workout | Notes | |
Monday | 30 min @ 60% Avg MHR Run, Bike, Swim, or other. | 1 Set of 10 reps of the following: Step ups front Step ups side Step downs Push Ups Crunches Plank Mountain climbers | |
Tuesday | REST | ||
Wednesday | 20 min Cardio @ 70% MHR | 3 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (50) | |
Thursday | 30 min Stairs @ 70% MHR | YOGA | |
Friday | 30 min Cardio @ 70% | 3 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (50) | |
Saturday | Mt. Baden-Powell | Elevation: 9,350’ Distance: 8.3 miles Elev. Gain: 2,620’ | Pack Weight: 10-15 lbs |
Sunday | REST |
Week No. 2 (9/11-9/17)
Cardio | Workout | Notes | |
Monday | 30 min Cardio @ 70% Avg MHR Run, Bike, Swim 20 min walk | ||
Tuesday | 20 min cardio @ 70% Avg MHR | YOGA | |
Wednesday | 40 min stairs @ 70% Avg MHR | 3 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (50) | |
Thursday | 30 min Cardio @ 75%MHR | ||
Friday | 30 Min cardio @ 60-75% Avg MHR | 3 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (50) | |
Saturday | Mt. Wilson | Elevation: 5,710’ Distance: 17 mi Elev. Gain: 4,200’’ | Pack Weight: 15-20 lbs |
Sunday | REST |
Week No. 3 (9/18-9/24)
Cardio | Workout | Notes | |
Monday | 30 min @ 60% Avg MHR Run, Bike, Swim, or other. | YOGA | |
Tuesday | 75 min stairs @ 75% Avg MHR | ||
Wednesday | 4 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (40) | ||
Thursday | 1 hr 15 min of stairs with 15-20 lb pack. Aim for 1800 steps up and 1800 steps down. | ||
Friday | REST | ||
Saturday | Hike 3-5hrs with 15-20lb Pack | Santa Monica Mountains peak. Maybe Sandstone? | |
Sunday | REST |
Week No. 4 (9/25-10/1)
Cardio | Workout | Notes | |
Monday | 1 hr 30 min Cardio @ 65% Avg MHRRun, Bike, Swim | ||
Tuesday | REST | ||
Wednesday | 4 mile run alternating between 70 MHR and 80MHR every mile. Aim for 10 minute miles or faster. | ||
Thursday | 1 hr Cardio @ 75% Avg MHR Run, Bike, Swim | ||
Friday | 20 min stairs @ 80% Avg MHR | YOGA | |
Saturday | Mt Baldy | Elevation: 10,064’ Distance: 10.2 mi Elev. Gain: 3,900’ | Pack Weight: 20-30lbs |
Sunday | REST |
Week No. 5 (10/2-10/8)
Cardio | Workout | Notes | |
Monday | 1 hr Cardio @ 85% Avg MHR Run, Bike, Swim | ||
Tuesday | YOGA | ||
Wednesday | 45 min cardio @ 85% MHR run, Bike, Swim | 4 sets of following: Squats (30) Step ups front (100) Step ups side Left and right (100) Step downs (100) Push Ups (25) Crunches (100) Plank (60 seconds hold) Mountain climbers (70) Plate pushes | |
Thursday | 1 hr Cardio @ 75% Avg MHR Run, Bike, Swim | ||
Friday | 30 min stairs @ 85% Avg MHR | ||
Saturday | San Bernardino Peak | Elevation: 10,649’’ Distance: 16.5 mi Elev. Gain: 4,702’’ | Pack Weight: 25lbs |
Sunday |
Week No. 6 (10/9-10/15)
Cardio | Workout | Notes | |
Monday | REST | ||
Tuesday | 50 min stairs @ 70% Avg MHR | ||
Wednesday | 1 hr 15 min Cardio @ 75% MHR Run, Bike, Swim | ||
Thursday | 30 min walk | YOGA | |
Friday | REST | ||
Saturday | San Jacinto Peak | Elevation: 10,834’’ Distance: 11.4 mi Elev. Gain: 4,690’’ | Pack Weight: 35-45lbs |
Sunday | REST |
Week No. 7 (10/16-10/22)
Cardio | Workout | Notes | |
Monday | YOGA | ||
Tuesday | 60 min stairs @ 70% Avg MHR | ||
Wednesday | 4 sets of following: Squats (30) Step ups front (100) Step ups side Left and right (100) Step downs (100) Push Ups (25) Crunches (100) Plank (60 seconds hold) Mountain climbers (70) Plate pushes | ||
Thursday | 90 min walk | ||
Friday | REST | ||
Saturday | Mt. Whitney | Elevation: 14,505’’ Distance: 22 mi Elev. Gain: 6,100’’ | Class I trail |
Sunday | 2 mile day hike from camp with day pack. Return to camp and hike out with full pack. | Pack-25-30lbs |
Week No. 8 (10/23-10/29)
Cardio | Workout | Notes | |
Monday | REST | ||
Tuesday | 60 min Cardio @ 85% Avg MHR | ||
Wednesday | 4 sets of following: Squats (30) Step ups front (100) Step ups side Left and right (100) Step downs (100) Push Ups (25) Pull ups (as many as you can do) Crunches (100) Plank (60 seconds hold) Mountain climbers (70) | ||
Thursday | 90 min walk | ||
Friday | 60 min Cardio @ 85% Avg MHR | ||
Saturday | REST | ||
Sunday | REST |
Week No. 9 (10/30-11/5)
Cardio | Workout | Notes | |
Monday | 60-80 min Cardio @ 85% Avg MHR | ||
Tuesday | 20 min Cardio @ 85% Avg MHR | 3 sets of following: Squats (30) Step ups front (100) Step ups side Left and right (100) Step downs (100) Push Ups (25) Pull ups (as many as you can do) Crunches (100) Plank (60 seconds hold) Mountain climbers (70) | |
Wednesday | REST | ||
Thursday | 30 min aerobic activity at 85% MHR. | ||
Friday | 6-8 mile run aim for a 10 minute pace. | ||
Saturday | REST | ||
Sunday | 45 min cardio at 85% of MHR. |
Week No. 10 (11/6-11/12)
Cardio | Workout | Notes | |
Monday | REST | ||
Tuesday | 1 hr 45 min Cardio @ 70% MHR Run, Bike, Swim | ||
Wednesday | 1 hr 45 min Cardio @ 70% MHR Run, Bike, Swim | ||
Thursday | 2- 2.5 hr brisk walk. | ||
Friday | REST | ||
Saturday | Mt. Whitney | Elevation: 14,505’’ Distance: 22 mi Elev. Gain: 6,100’’ | Class 3: Mountaineer’s Route. |
Sunday | Mt. Whitney | Pack Weight: 40lbs |
Week No. 11 (11/13-11/19)
Cardio | Workout | Notes | |
Monday | 30 min walk | REST | |
Tuesday | REST | ||
Wednesday | 45 min Cardio @ 75%MHR Run, Bike, Swim | 3 sets of following: Squats (30) Step ups front (100) Step ups side Left and right (100) Step downs (100) Push Ups (25) Pull ups (as many as you can do) Crunches (100) Plank (60 seconds hold) Mountain climbers (70) | |
Thursday | 60 min cardio at 75-85% of MHR | ||
Friday | 60 min cardio at 75-85% of MHR | ||
Saturday | 90 minute walk | YOGA | |
Sunday | REST |
Week No. 12 (11/19-11/26)
Cardio | Workout | Notes | |
Monday | 90 min cardio at 70-75% MHR run, bike, swim, etc | ||
Tuesday | 45 min stairs @ 75% Avg MHR | ||
Wednesday | 30 minute walk | REST | |
Thursday | 30 minute walk | REST | |
Friday | EXPEDITION | ||
Saturday | EXPEDITION | ||
Sunday | EXPEDITION |