The following is an 5-week, 31-session training plan designed to train specifically for improvement on the Alpinist Fitness Assessment.
Alpine climbing objectives carry with them multiple fitness demands: basic endurance, mode-specific endurance for uphill hiking, under load, upper, lower and core strength, climbing-specific fitness and proficiency. Work capacity for short, intense, events, and stamina for long pushes.
The 3.5-5 hour Alpinist Fitness Assessment assesses each of these fitness demands individually, and cumulatively. It is the most sport specific, demanding and comprehensive assessment of Alpine Climbing fitness in existence.
TRAINING PROGRAM DESCRIPTION
You’ll complete the full Alpinist Fitness Assessment in Session 1 of this training plan. Your results will be used for the following training sessions and progressions in the training plan. In this way, this training plan automatically “scales” to your incoming fitness level.
*** Note – Session 1 of this plan is the full assessment, and we are assuming an aspiring or veteran Alpinist interested in this training plan comes to it with a base level of fitness required to complete the assessment including the final 15K run.
Session 31 of the training plan you’ll re-take the Alpinist Fitness Assessment and compare your results to Session 1.
You’ll train 6 days/week, Saturday through Friday. Sundays will be total rest. This is what your training week will generally looks like:
Sunday – Total Rest
Saturday – Easy paced, multi-mode endurance (loaded step ups + run)
Monday – Dips, Pull Ups, Shuttle Sprint Intervals, Core
Tuesday – Loaded Step Up Intervals
Wednesday – Bouldering V-SUM
Thursday – Running Intervals
Friday – Dips, Pull Ups, Shuttle Sprint Intervals, Core
- Measured 25m (82 feet) distance for shuttles
- Pull up Bar
- Dip Station
- 17”/43 cm box or step for step ups
- 40#/18 Kg pack for step ups
- Watch with repeating countdown timer (We like the Timex Ironman)
- **Recommended: GPS watch for measuring distance and time for the running in the assessment and the training plan.