Free Training Sessions



Below is a week of our Base Fitness training sessions. Base fitness is the day-to-day programming we designed to meet the needs of climbers, mountan guides, trail runners, and mountain weekend warriors who dabble in a bit of everything - many of us.  

Our Base Fitness combines strength training, work capacity, stamina, endurance and climbing specific training in a periodized manner.

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SESSION 1


Obj: Work Capacity, Core

Warm up:

5 Minutes …. Sandbag Clean, Squat & Run @ 40/60#

Training:

(1) 5 Rounds for Time
4x Craig Special @ 45/65#
4x 40-foot Shuttle Sprints

*** Rest 3 minutes ***

(2) 10-8-6-4-2 For Time
Box Jumps @ 20"
Scotty Bobs @ 15/25#. Every pushup = 1x Rep

*** Rest 3 minutes ***

(3) 5 Rounds, Every 60 Seconds …
3x Renegade Man Maker @ 15/25#
15-Foot Rope Climb

(4) 4 Rounds
10x GHD Situps
45 Second Front Bridge
5x Kneeling Plate Halfmoons @ 25#
5x Standing Russian Twists

(5) 2 Rounds
10m Band Walk or 30x Glute Leg Lift
Foam Roll Legs

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SESSION 2

Obj: Climbing- Strength Endurance

Ice Climbers:

Warm up: 

4 Rounds
6x Figure 4's 
6x Burpees

Training: 

(1) 8 Rounds
2 Minutes on Tech/HIT Board, Constant Movement
2 Minutes of 5x Push ups, 5x Situps, 5x Air Squats, 2x 40-foot shuttles (grind, don't sprint)

Rock Climbers @ Mountain Athlete

Warm up: 

4 Rounds
1 minute System Board
6x Burpees

Training:

(1) 8 Rounds
4x Bouldering Problems on Tech Board
2 Minutes of 5x Push ups,
5x Situps,
5x Air Squats,
2x 40-foot shuttles (grind, don't sprint)

Rock Climbers @ Climbing Gym

Warm up: 5 minutes on easy traverse

Training:

(1) 8 Rounds
4x Bouldering Problems, back to back, 2-4 grades below your onsite bouldering level
2 minutes of 5x Push ups, 10x Situps, 15x Air Squats (grind, don't sprint)

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SESSION 3

Obj: Strength

Warm up: 

3 Rounds
Barbell Complex @ 45/65#
Instep Stretch

Training: 

(1) 9 Rounds
2x Squat Clean - increase load each round until 2x is hard, but doable
3rd World Stretch

(2) 6 Rounds
5x Walking Lunge - increase load each round until 5x is hard, but doable
5x Military Press - increase load each round until 5x is hard, but doable
Hip Flexor Stretch

(3) 4 Rounds
10x EO's
20/20 Standing Founder
10x Slashers @ 12/16kg
10x GHD Back Extensions or Poor Man's Reverse Hyper

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SESSION 4


Obj: Work Capacity, Climbing: Strength Endurance

5 Minutes …. Sandbag Clean, Squat & Run @ 40/60#

Training: 

(1) As Many Rounds as Possible in 10 Minutes …
6x Sandbag Getups @ 40/60#
30x Step ups

*** Rest 3-5 Minutes ***

(2) 10 Rounds
30 Seconds 40-Foot Shuttles
30 Seconds Rest

(3) Climbing

Ice Climbers:
6 Rounds
4x Boulder Problems in Cave, Back to Back
90 Seconds Rest

Rock Climbers @ Mountain Athlete
6 Rounds
4x Bouldering Problems on Tech Board
90 Seconds Rest

Rock Climbers @ Climbing Gym
6 Rounds
4x Bouldering Problems, back to back, 2-4 grades below your onsite bouldering level
90 Seconds Rest

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SESSION 5 (Friday)


Obj: Endurance - Run (unloaded) or Step ups/Uphill Hike with 25# Pack

Training: 

(1) 3 Rounds
12 Minutes at Threshold Pace (83-88% Max Hear Rate)
3 Minutes at Easy Pace (60-75% Max Heart Rate)

(2) 9 Rounds
2 Minutes at Interval Pace (95-100% Max Heart Rate)
1 Minute rest

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SESSION 6 (Saturday/Sunday)

Obj: Endurance - Run (unloaded) or Step ups/Uphill Hike with 25# Pack

Training: 

(1) 30 Minutes, Easy Pace (60-75% Max Heart Rate)

(2) 54 Minutes, Moderate Pace (75-82% Max Heart Rate)

(3) 24 Minutes, Easy Pace (60-75% Max Heart Rate)




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