Free Training Sessions


 

Below is a week of Mountain Fitness and Base Fitness Training, the two general fitness programs we employ. Mountain Fitness, while general, is more specific to mountain training and will better meet the needs of climbers, guides, trail runners, and mountain weekend warriors who dabble in a bit of everything - many of us. If that's you, try out the first six sessions.
Next are the Base Fitness sessions, which reflect some of our most recent program designs.

- Jordan Smothermon

MOUNTAIN FITNESS TRAINING

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

********************
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)

********************
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

********************
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

********************
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

********************
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)
******************************************

BASE FITNESS TRAINING

SESSION 1

Obj: Strength

Warm Up:

4 Rounds
Barbell Complex (45/65#)
Instep Stretch

Training:

1) Find 1RM Squat Clean + Push Press

2) 5 Rounds
2x Squat Cleans + Push Press @ 85% of 1RM
3x Mantis

3) 6 Rounds
5x Back Squats - increase load until 6x is hard but doable
2x Jump Squats
3x Shoulder Scare Crow - unloaded

4) 6 Rounds
8x Bench Press - increase load until 10x is hard but doable
Rope Pull @ 20/24kg
Foam Roll Legs

SESSION 2
Obj: Work Capacity

Warm Up:

10 Min Sandbag Get Ups @ 40/60#

Training:

1) 6 Rounds
10x Swings @ 16/24kg
10x Box Jumps @ 20/24"
200m Run
30 Sec Rest

10-9-8-7-6-5-4-3-2-1
Front Squats - 55/75#
Pull-ups
Jingle Jangles - each length is 1x

So, the first round looks like:

10x Front Squats - 55/75#
10x Pull-ups
10x Jingle Jangles

The second round looks like:
9x Front Squats - 55/75#
9x Pull-ups
9x Jingle Jangles

4 Rounds
8x Ankle to Bar
8x Seated Russian Twists @ 25/15# (each side)
8x Poor Mans Reverse Hypers
20/20/20 Bridge Complex

3) 3 Rounds
3x Mantis
Instep Stretch to Hip Flexor Stretch
Lat + Pec Stretch

SESSION 3
Obj: Strength

Warm Up:

4 Rounds
10x Swings @ 12/16kg
10x Goblet Squats @ 12/16kg
10x Push Ups
10x Sit Ups
Instep Stretch

Training

1) 8 Rounds
3x Front Squat - increase load until 3x is hard but doable
3x Shoulder Sweep

2) 6 Rounds
5x Military Press - increase load until 5x is hard but doable
2x Chin-ups
Pigeon Stretch

3) 6 Rounds
Sandbag Double Eagle @ 16/20kg
5x Shoulder Scare Crows - unloaded

SESSION 4
Obj: Work Capacity

Warm Up:

1 Mile Run

Training:

1) 10 Rounds
30 sec 40ft Shuttle Run
30 sec rest

2) 10 Rounds every 30 seconds
5x Burpees
5x Situps

3) As quickly as possible:
40x Sandbag Get-ups (60/80#)

4) 4 Rounds
20/20 Standing Founder
15x GHD Back Extension
20/20 Kneeling Founder
10x Face Down Back Extension

5) 3 Rounds
Lat + Pec
2/2/2 Toe Touch Complex
Hip Flexor Stretch
Foam Roll T Spine

 



How To Use Our Training Plans


CHOKING IT AWAY by Monica Purington