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Big Mountain Climbing Training Program

$79.00

• 10 weeks, 5 days/week
• Designed to build strength, then stamina and endurance for big mountain expeditions
• Strong focus on durability to keep you healthy in the mountains
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

This 10-week training program is designed to prepare athletes for multi-day/week non-technical mountaineering expeditions such as climbing Denali, remote peaks in the Canadian Rockies and big mountains in the Himalaya.

You’ll train 5 days/week for a total 50x training sessions. The first 4 weeks of the plan are gym-based and designed to build a base of “mountain chassis” strength. The plan pivots to big mountain endurance and stamina for the final six weeks.

Program Goals:
(1) Strengthen your legs and lungs for miles and thousands of vertical feet you’ll be hiking up and down during your climbing trip.

(2) Build your core/midsection strength and overall strength so your body will be able to perform well with a loaded backpack, and be able to recover from long days in the mountains.

(3) Increase your overall durability and injury resistance.

Program Progression:

The first few weeks of the program has a solid strength and work capacity focus. The goal here is to build your strength – specifically leg and midsection – to increase your durability for the climb and build a solid “base” of work capacity.

At week 4, the plan begins to pivot toward climbing – specific strength and endurance. We work on eccentric leg strength for the downhills, and uphill hiking under load via increasing numbers of step ups.

Questions?
Please email rob@mtntactical.com

 

Questions? Email Rob@mtntactical.com

Required Equipment

- Fully equipped commercial gym (barbells, rack, dumbbells, etc)
- Sandbag - 60# for men, 40# for women
- Backpack for step ups

Kudos


Love your training plans. I used to the PreSeason backpacker and Big Mtn V2 for training for this years hiking season in the PNW (I live in Vancouver, BC). I was in great shape for hiking in our area - day hikes and multi-night trips. I also cruised through a 7 day hiking trip in the Canadian Rockies. At 43, and with sedentary work, I was in the best shape I have ever been for carrying heavy weights in my pack overs trails with elevation gain and long distances. Many thanks to you and your team. - M


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Also , just wanted to let you know how great your big mtn program was.   I trained with it the past 10 weeks and made a successful summit of mt rainier two weeks ago in 60 mph winds.   The program had me in excellent shape for that mountain all while living here at sea level





  • J


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Rob,




The dust has settled after another season in the high mountains of Peru. I used the Big Mtn plan and the bodyweight plan for 4 months prior to prep. It was technical climbing at altitude. My work schedule often prevents gym access, so I used the bodyweight plan to supplement when I couldn't get to the gym.

I've never felt stronger in the mountains. My regular climbing partner even remarked that he'd never seen me that fit. The only thing I can think of was paying closer attention to my diet that was different than last time I did the Big Mtn. Anyway, thought I'd pass along the kudos. I ripped it this year.

Looking forward to ice season now.


Cheers,


- C


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Finished your program and summited mount Rainier with ease.  Great program!


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This past weekend I was able to successfully summit Mount Rainier (my first attempt on any mountain). I used your Big Mountain Training Plan to physically prepare myself. It was a crucial and very effective part of my preparation. Thanks again for putting together a simple and effective training plan.Below is some feedback on the program and how it related to my experience if you're interested:


I feel the plan met all 3 stated goals. My legs felt strong for the duration of the climb and descent. I barely noticed the weight of my pack at any point. During and after the climb I remained injury free. My quads and hamstring are a bit sore but nothing to complain about. Success on all fronts there.


Other feedback/thoughts


  • step-ups, leg blasters and SBGU are a brutal combination that I simultaneously hate & love

  • the first full leg blaster (session 26) destroyed my quads

  • hundreds of step-ups not only built leg stamina but mental stamina. The time it took to do 1000x step-ups seemed like hours. Whereas climbing thousands of feet flew by in minutes (at times)

  • I am curious about what effect, if any, there would be in varying the height of the step-ups in the program. Sometimes you'd do step-ups at the normal height (16"-20") but other times do stepup at a lower height (maybe 10"-14"). The vast majority of my steps on the mountain were not nearly as high as the steps on the stepups.


Not a ton of feedback. This plan felt really dialed in for what I needed. Thank you.


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In preparation for climbing/skiing a technical line on Aconcagua I thought I would try something new for preparation and used your Big Mountain Training Program.  While I did supplement the program with long runs (9-14 miles) 4-5 days a week and big weekend outings here in Breckenridge there is no doubt that the program had me in the best climbing shape of my life.  All of my mountaineering/skiing/climbing partners have all commented on how much stronger I am.  At no point during the entire 2-weeks on the mountain did I feel strength was ever a limiting factor.

I completely plan on continuing to utilize the workouts going forward and will use the full program again when it's time to get ready for the next big climb.

-E

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I recently completed your Big Mountain Training Plan. I trained with the plan in preparation for an international climbing expedition to the Tien Shan Mountains in Kazakhstan and Kyrgyzstan. Our goal was to do an attempt on a 7,000m peak called Khan Tengri.

The training plan was an enormous help! Throughout the climb my legs felt strong and well conditioned. The tough mental programing I developed while training allowed me to function confidently, physically and mentally, in hard times such as while climbing in inclement weather. The Tien Shan turned out to be a highly unstable mountain range. Our 4 person team acclimatized well and took advantage of several good weather windows. We were able to summit a 6,090m peak but were unable to summit the Khan due to very bad weather. In any case it was an amazing learning experience. I am totally pumped on your training plans. Thanks again!!

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Hi Rob,

I recently finished up the Big Mountain program and I wanted to thank you for making me strong again.  I do mountaineering and search and rescue and I am much more effective now confidence wise and physically as well.  I tell everyone on my SAR team about your gym and I consider it "my gym" even though I'm in New Mexico.

C P
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Rob,

I am employed with the Canadian Forces and am in the sand box right now and have completed your 12 week Big Mountain Training Program. I have been able to give it my full attention, well made time for it and have never been this fit, flexible or satisfied. I have been traing conventionally for 10 years now, along with 1/2 marathons and work up training for two deployments in nine years.

-S.

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Rob,

Bought the Big Mountain Training Program last year and it changed my fitness and climbing forever. It fixed weaknesses I had in my body for many years from injury or neglect and made me a more complete and better athlete.

- M.

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Hey Rob -

On Friday - I'll complete the 10 week Big Mountain program. I leave for Denali next week.

Thanks for putting together a program like this. It's totally worth every penny. I feel more prepared physically now then any climb I've done before. I also feel really mentally prepared. It took something to complete every workout as it's written. I loved the program and will recommend it to all of my fellow climbing friends. I can't wait to see how all of my hard work will pay off over the coming weeks.

- A.

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Rob -

I wanted to say that your program is awesome. I honestly can say my legs have never felt this strong before. I am a month and a half out from leaving for Kazakhstan and Kyrgyzstan for a climbing expedition. Your program has helped me to acquire a good deal of confidence. Thanks again for everything!

- N.

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I just got back from climbing 2 volcano peaks 18.4K and 17.1K in Mexico this week and the Big Mountain programming worked great,  2nd time I've used it and it really translates well to the outdoors.

-B

Sample Session

SESSION 1


Obj: Strength/Work Capacity


Warm up:


5 Rounds




  • 10x Goblet Squat w/Dumbbell (M-35#, W-25#)

  • 10x Push ups

  • 10x Situps

  • Instep Stretch


Training:


(1) 6 Rounds




  • 4x Thrusters - increase load until 4x is hard, but doable, then immediately

  • 2x Burpees

  • Pigeon Stretch


(2) 6 Rounds




  • 5x Walking Lunge each leg holding dumbbells - increase load each round until 5x is hard, but doable

  • 5x Scotty Bobs (M-25#, W-15#)

  • 3x Floor Slide


(3) 4 Rounds As fast as Possible




  • 10x Hippity Hops each leg (20x touches total)

  • 10x Weighted Situps (M-25#, W-15#)


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SESSION 2


Obj: Stamina/Core


Training:


(1) Run 4 miles, moderate pace


Moderate = comfortable but not easy


(2) 4 Rounds




  • 15/15/15 Low Back Complex

  • 15/15 Low Back Lunge

  • 15/15 Kneeling Founder

  • 10x Face Down Back Extensions

  • 15x Hamstring Hell each leg


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SESSION 3

Obj: Strength


Warm up:




  • 4 Rounds

  • Barbell Complex @ 45#

  • Instep Stretch


Training:


(1) 6 Rounds




  • 4x Front Squat - increase load each round until 4x is hard, but doable, then immediately ….

  • 3x Squat Jumps

  • 5x Shoulder Scarecrow @ 2.5#


(2) 6 Rounds




  • 8x Hinge Lift - increase load each round until 8x is hard, but doable

  • 5x Bench Press - increase load each round until 5x is hard, but doable

  • 3/3/3 Toe Touch Complex


(3) 4 Rounds




  • 20x Situps

  • 45 Second Front Bridge

  • 5x Kneeling Plate Halfmoon @ 25#

  • 10x Face Down Back Extensions


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SESSION 4


Obj: Work Capacity


Warm up:




  • 5 Minute Sandbag Getup (M-60#, W-40#)


Training:


(1) 8 Rounds for Time




  • 4x Sandbag Clean and Squat each side - 8x Total (M-60#, W-40#)

  • 5x Ankles to Bar

  • 8x Touch/Jump/Touch

  • 3x Scotty Bobs (M-25#, W-15#)


(2) 4 Rounds




  • 15/15/15 Low Back Complex

  • 15/15 Low Back Lunge

  • 15/15 Kneeling Founder

  • 10x Face Down Back Extensions


(3) 2 Rounds




  • 30 Second Jane Fonda each leg


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SESSION 5


Obj: Strength/Work Capacity


Warm up:


5 Rounds




  • 10x Back Squat (M-75#, W-45#)

  • 10x Push ups

  • 10x Situps

  • Hip Flexor + Instep Stretch


Training:


(1) 6 Rounds




  • 5x Back Squat - increase load each round until 5x is hard, but doable

  • 4x Scotty Bob (M-25#, W-15#)

  • 3/3/3 Toe Touch Complex


(2) 10 Rounds




  • 8x Front Squat (M-85#, W-55#)

  • 50x Step ups @ 20" Box

  • 30 Seconds Rest


Sprint to the rest each round

(3) 4 Rounds




  • 10x Ankles to Bar

  • 5x Barbell Roll out (Barbell with 5# Plates)

  • 5x Standing Russian Twist (M-25#, W-15#)

  • 10x Back Extensions