Alpine Rock Climbing Pre-Season Training Program

$39.00

  • 6 weeks, 5 days/week
  • Sport-specific training: legs, lungs & core for loaded hiking
  • Also emphasizes forearm strength, grip strength, rock climbing technique
  • This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

Description

This 6-Week training plan is sport-specifically designed to prepare athletes for traditional alpine rock climbing days or trips which include a long, steep approach, trad rock climb, and walk off or rappel descent.  The plan assumes you’ll train 5 days/week for 30 total training sessions.

This programs trains your “mountain chassis” – the legs, lungs and core required for hiking up and down steep inclines under load. It also sport-specifically trains your forearm strength, grip strength, and rock climbing technique.

 

Required Equipment

- Rock Gym membership. Rock gym needs both bouldering and top rope areas
- 15/25# (female/male) Dumbbells
- 25# plate for Weighted Situps (You can also use your step up back pack)
- 15-18” Bench, step or box for Step Ups
- Back Pack for Step Ups

Sample Training

SESSION 3
Obj: Strength/Climb Stamina

(1) 6 Rounds
3x Quadzilla Complex -15/25#
15x 2-leg Poor Man’s Leg Curl


Pick 4 Routes 3 V levels under your ability (a V-4 Climber would use V-1 Routes). Record your routes.

(2) 4 Rounds
Climb each route back-toback with no rest, then…
Rest 1 minute.

Rest 5 Minutes

32) 4 Rounds
Climb each route back-to-back with no rest, then…
Rest 1 minute.

Rest 5 Minutes

(4) 4 Rounds
Climb each route back-to-back with no rest, then…
Rest 1 minute.

Rest 5 minutes.

(5) 4 Rounds
Climb each route back-to-back with no rest, then…
Rest 1 minute.

*********************
SESSION 4
Obj: Step-ups

(1) 550x Step-ups for time in 30# pack.


(2) 4 Rounds
15/15sec.Standing Founder
15/15sec. Kneeling Founder
15/15sec. Low Back Lunge
10x Face Down Back Extension

(3) 6 Rounds
5x Curl to Press @ 15/25#
10x 1-leg Calf Raise -15/25#
3/5x Pull-ups
10x Dumbbell Hinge -15/25#

(4) 3 Rounds
Lat + Pec Stretch

**********************
SESSION 5
Obj: Climb Stamina

Warm Up:
5 Minutes easy traverse wall


Pick 3 top rope routes you can onsite climb (A 5.13 Climber would pick a 5.10 or .11 route, for example). Record your route names.

(1) For 15 minutes:

Climb your 3 routes back-toback- to-back as many times as possible,

(2) Rest 15 minutes (or, if you have a partner, they’ll do (1) above).

(3) For 15 minutes:

Climb your 3 routes back-toback- to-back as many times as possible,

(4) Rest 15 minutes (or, if you have a partner, they’ll do (1) above).
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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


 

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I chose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a subscription, how do I access the programming?
All programming is online. Access is via a username and password.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
No, but our site, and the programming, is mobile responsive.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
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If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

Testimonials

I live in Kansas City so any mountain activities I want to do now are legitimate trips. I take one “big” trip each year which means I want to squeeze the most out of every day I’m in the mountains. My trip last year was to the North Cascades and after some self-guided training to prepare, I got worked over… hard. This year I arranged for a trip to the Bugaboos. We planned for 6 days in the mountains if the weather agreed. With the cascades still fresh in my mind I wanted to make sure I was physically prepared to get the most out of this trip. I had been using your bodyweight training program and your SSD subscription sessions for a while with good results, so I decided to try out your alpine rock climbing plan. I completed that plan and then threw in the gym based stamina plan for good measure. 


Thanks to some stellar weather, we were in the mountains for 5 days. Only our last day got rained out. The promises made in your alpine rock climbing and gym based stamina plans were delivered. Most important I think was the mental toughness. The glacier was in miserable condition which meant a lot of added distance around crevasses and that demanded my full attention for long durations. I was able to perform at the top of my game for 5 consecutive big days. My partner (a regular trail runner and ultra-marathoner) is someone I’ve climbed with on multiple occasions and he was blown away at how fast I could cover the terrain big day after big day. He was so impressed in fact that he is going to start using some of your plans for his training.


It was really exciting to see how well all the hard work in the gym translated to the trail/ridge/wall. Thank you so much for helping me get the most out of what precious time I have in the mountains. I am an SSD believer and I will be preaching the good word whenever the opportunity arises.


Regards, - L

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