Alpinist Fitness Assessment Training Plan

$39.00

•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.

Product Description

OVERVIEW
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


REQUIRED EQUIPMENT

  • 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.

Required Equipment


REQUIRED EQUIPMENT




  • 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.

Sample Training

SESSION 7 - SATURDAY WEEK 2
Obj: Aerobic Base Development


Training:
(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.


[RunIntervalCalculator]


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


TOTAL REST SUNDAY


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


SESSION 8 - MONDAY
Obj: Dips, Pull Ups, Shuttle, Core


Warm Up:


4 Rounds




  • 8x Air Squats

  • 4x Burpees

  • 8x Sit-ups

  • Instep Stretch


Training:


(1) 5 Rounds, Every 75 Sec.




  • 30% Bodyweight Bar Dips from Alpinist Fitness Assessment


(2) 5 Rounds, Every 75 Sec.




  • 30% Bodyweight Pull Ups from Alpinist Fitness Assessment


(3) 8 Rounds




  • 150m Shuttle at 300m Interval Chart Pace

  • Rest 55 Seconds between rounds


(4) 4 Rounds




  • 8x EO’s

  • 30/5/30 Sean Special

  • 8x Pull Up Bar Heel Tap

  • 45 Second Front Bridge


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

SESSION 9 - TUESDAY
Obj: Step Up Intervals


Warm Up:
3 Rounds




  • 25x Step ups (unloaded)

  • 10x Situps

  • Instep Stretch


Training:


(1) 3 Rounds




  • 10 min Step Ups at Step Up Interval Pace with 40-pound, 18kg Pack

  • Rest 3 Minutes between 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.


Example:


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
Obj: V-SUM


Warm Up:
3 Rounds




  • 15 move Wall Traverse

  • 5x Push-ups

  • 10x Sit-ups


Training:


(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


half points


Example:


V1+V2+V2+V2.5+V3+V3+


V2.5+V2 = 18.


Record your score and compare to SESSION 4


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


SESSION 11 - THURSDAY
Obj: Running Intervals


Training:


(1) 2 Rounds




  • Run 5K at your “Per km Interval Pace” from the Run Interval Calculator

  • Rest 8 Minutes between 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.


[RunIntervalCalculator]


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


SESSION 12 - FRIDAY
Obj: Dips, Pull Ups, Shuttle, Core


Warm Up:
4 Rounds




  • 8x Air Squats

  • 4x Burpees

  • 8x Sit-ups

  • Instep Stretch


Training:


(1) 5 Rounds, Every 75 Sec.




  • 35% Bodyweight Bar Dips from Alpinist Fitness Assessment


(2) 5 Rounds, Every 75 Sec.




  • 35% Bodyweight Pull Ups from Alpinist Fitness Assessment


(3) 8 Rounds




  • 150m Shuttle at 300m Interval Chart Pace

  • Rest 55 Seconds between rounds


(4) 4 Rounds




  • 8x Ankles to Bar

  • 8x EO’s

  • 45 Second Front Bridge

  • 8x Bicycle Crunches

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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

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