•5 Week + 1 Day Training Program, 6x days/week, 31 total training sessions
•Sport -Specific train built specifically to train up for the Alpinist Fitness Assessment
•Minimum equipment required, but you need access to a bouldering gym
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
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
Questions? Email firstname.lastname@example.org
SESSION 7 - SATURDAY WEEK 2
Obj: Aerobic Base Development
(1) 700x Step Ups at Easy Pace with 40-pound, 18kg Pack
“Easy” = You can speak in complete sentences
(2) Run 9K at “Easy Pace for Longer Runs” from the Run Interval Calculator
To get your “Easy Pace for Longer Runs” enter your 15K finish time from the Alpinist Fitness Assessment into the Run Interval Calculator below.
Example: Your 15K finish time was 1 hour, 12 minutes. According to the Run Interval Calculator, your ““Easy Pace for Longer Runs” is 05:46-06:07per km.
Today, complete Part (2)’s 9km run between 51:54 and 54:56.
TOTAL REST SUNDAY
SESSION 8 - MONDAY
Obj: Dips, Pull Ups, Shuttle, Core
(1) 5 Rounds, Every 75 Sec.
(2) 5 Rounds, Every 75 Sec.
(3) 8 Rounds
(4) 4 Rounds
SESSION 9 - TUESDAY
Obj: Step Up Intervals
(1) 3 Rounds
How to Get Step Up Interval Pace:
1) Divide your Alpinist Fitness Assessment Step Up Total by 4.
2) Multiply this Number by 1.2, and Round Down.
3) Result is the number of Step Ups you must complete every 10 minute interval above.
AFA Step Up Total: 986x
986 divided by 4 = 246.5
246.5 X 1.2= 295.8
Round Down = 295
Complete 295x Step Ups every 10 Minute Interval
SESSION 10 - WEDNESDAY
(1) Complete V-SUM
In 50 minutes … Send 8 different boulder problems of increasing difficulty according to your ability. Add up the 8 highest V-numbers for your score.
Count V-plusses (V-2+) as
V2.5+V2 = 18.
Record your score and compare to SESSION 4
SESSION 11 - THURSDAY
Obj: Running Intervals
(1) 2 Rounds
To get your “Per km Interval Pace” enter your 15K finish time from the Alpinist Fitness Assessment into the Run Interval Calculator below.
Example: Your 15K finish time was 1 hour, 12 minutes. According to the Run Interval Calculator, you “Per km Interval Pace” is between 04:11 and 04:28.
Today, you would run each 5K Interval at a pace between 20:55 and 22:20.
SESSION 12 - FRIDAY
Obj: Dips, Pull Ups, Shuttle, Core