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MOUNTAINEERING
PROGRAM
12-WEEK TRAINING PLAN
MONTH 1, WEEK 2
OBJECTIVE: BUILD WORK CAPACITY
In the first month, your main goal is to build your work capacity. This is your bodys overall ability
to walk, pull, and simply move with a load all day long. This week, we will add a weighted pack
to your endurance days, to simulate the weight you must carry and/or pull during your summit
attempt.
Just as in Week 1, there are some optional workouts built in to either enhance recovery or build
your aerobic energy system. There are also a few optional rock/ice climbing days, if your alpine
attempt includes technical climbing or if you just simply like to climb.
WEEK 2 OVERVIEW:
DAY 1
DAY 2
DAY 3
OPTIONAL
DAY 4
OPTIONAL
DAY 5
THEME:
Posture and
Restoration
THEME:
Strength
Endurance
THEME:
Aerobic work
THEME:
THEME:
Rotational
Strength
Movement and Endurance
Restoration
THEME: Build
Work Capacity
Bodyweight circuit
20 min
Mobility warmup
20 min
Strength circuit 50
min
Mobility Circuit 20
min
Rotational
Movement Circuit
20 min
Moderate rock
climbing 90 min
OR
Hill walk or run 50
min
DAY 6
TERMS:
DB = Dumbbell
BB = Barbell
SHOULDERS
1x10 each way:
1.Bar over/under
2. Bar forward/backward
3. 90-90-90
TORSO
1x10 each way:
1. Scorpions
2. Eagles
3. Lunge walk with twist
HIPS
1x10 each way
1. Supine (lying on back) hip rotation
2. Seated Figure 4 (IT band)
3. Lateral lunges
*Your pack should weigh 50% of the weight that you will carry
for your trip.