ma-mountain-guide-preseason-training-program

Mountain Guide Preseason Training Program

$49.00

• 6 weeks, 5 days/week
• Focuses on the mountain chassis – legs, lungs, and core – for long days in the mountain
• Includes durability training as well as rock climbing work
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

6-week, 30-session training program designed to prepare local Jackson Hole mountain guides for the busy Alpine guiding season in the Tetons.

Program focuses on building their “mountain chassis” – legs, core and lungs, for up and down hill hiking and climbing under load in the Tetons. Plans also builds durability, and sport-specifc fitness for rock climbing.

The plan follows a general schedule:
Monday: Interval Step-ups/Eccentric Leg Strength
Tuesday: Strength
Wedesday: Climbing
Thursday: Strength
Friday: Step-ups

The plan progresses – gets harder – as the weeks go by.

Questions? Email Rob@mtntactical.com

Required Equipment

To complete this training plan, you’ll need access to a commercial gym complete with racks, barbells, plates and dumbbells and/or kettlebells. You’ll also need access to a climbing gym with a bouldering area, or a bouldering gym.

 

Kudos

Rob,

I dropped 9 minutes off the 500 step ups assessment in week 6. your program works. thank you.

I haven't felt this strong in a long time.

- AMGA Certified Rock Instructor, Alpine Guide/Ice Instructor Course Graduate

Sample Session

SESSION 1 

Obj: Assessment

Warm-up:
3 Rounds
25x Step-ups - unloaded
5x Alligator Push-ups
10x Sit-ups
Instep Stretch

(1) 500x Step-ups in a 35#
pack for time.
RECORD TIME:
____:______
Calculate your step-up
pace/minute:
______________.
Add 10%:_______________.

(2) 5 Rounds
3/5x Pull-ups
5/7x Push-ups
7/10x Dips

(3) 10 Rounds
Mini Leg Blasters
Rest 30 sec.

(4) 3 Rounds
10 sec. Calf Raises
10 sec. Hold in Up Position
10 sec. Calf Raises
10 sec. Hold in Up Position
10x Hamstring Hell
3 Rounds
Hip Flexor Stretch
3x Floor Slide
Lat + Pec Stretch

*********************
SESSION 2
Obj: Strength

3 Rounds
8x Goblet Squat - 8/12kg
8x Swings - 8/12kg
8x Push-ups
Instep Stretch

(1) 6 Rounds
3x Mr. Spectaculars -
increase load until hard but
doable, then immediately...
1x Broad Jump
Pigeon Stretch

(2) 6 Rounds
5x Walking Lunges -
increase until hard but
doable
2/3x Chin-ups
Lat + Pec Stretch

(3) 5 Rounds for Time
3x Mr. Spectaculars -
8/12kg
3x Walking Lunge - 8/12kg

(4) 3 Rounds
5x Ankle to Bar
30 sec. Front Bridge
10x EOs
10x Poor Man’s Leg Curl

********************
SESSION 3
3 Rounds
1x Easy Board Traverse
5x Push-ups
10x Sit-ups
Instep Stretch

Pick 4 Routes 2-3 V levels under your ability (a V-4 Climber would use V-2 and V-1 Routes).

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

Rest 5 minutes

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

Rest 5 minutes

(3) 4 Rounds
Climb each route back-toback
with no rest, then…
Rest 1 minute

Rest 5 minutes

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