Ice/Mixed Climbing Preseason Training Program

Ice/Mixed Climbing Preseason Training Program

$59.00

  • 6 weeks, 4 days/week
  • Ice climbing tool intensive sessions that develop strength and endurance
  • Designed to bring you into the early ice climb season already fit for mixed climbing trips.
  • This training plan is one of the 250+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW
This training program is specifically designed to prepare athletes for the ice/mixed climbing season. It is designed to prepare athletes for technical, roped up mixed and ice climbing using ice climbing tools.

This is Version 2 of the Plan, Updated October 2025.

Our goals with this program are 3 fold: 

  1. Train your “sport specific” ice/mixed climbing grip strength and grip endurance. By far, your limiting fitness factor will be grip strength and strength endurance. This training plan is focused here.
  2. Train your core and calve strength, work capacity and overall stamina. These fitness attributes complement grip strength for ice climbing performance.
  3. Build your “Mountain Fitness” – legs, lungs, core, and overall work capacity for approaches and long mountain days.

TRAINING PROGRAM DESCRIPTION

This is a  progressive, very intense, 6-week,  gym-based training program. You will train 4 days/week for a total of 24 training sessions. The intention is that Monday through Thursday are are training days. Friday, Saturday and Sunday are rest days.

REQUIRED EQUIPMENT

This training program is purposely designed to be completed with minimal training equipment. The Mountain Fitness components of the program will require the following equipment:

  • Sandbag – Men will need a 60# sandbag, women a 40# sandbag.
  • Dumbbells – Men will need two pairs of dumbbells, 25# and 35#. Women will also need two pairs of dumbbells, 15# and 25#.
  • Bench/Box/Stool for Step ups – You’ll be doing thousands of step ups during this program and will need a 16-18 inch box, stool, bench, tire or something to do step ups on. Our step up benches are 17 inches high.
  • 25-Pound Backpack – you’ll do the step ups loaded with a 25-pound pack. Use rocks, dumbbells, or whatever for weight.
  • Pull up bar – You’ll need a pull up bar for pull ups and chin ups.

SYSTEM BOARD DETAILS
The Sport Specific parts of this climbing program require a system board, holds, and ice tools.  We train your sport specific grip strength by having you hang and do intervals using your ice tools on a system board. The minimum sized system board you’ll need is a 4×8 sheet of plywood set at a 25 degree angle. You can use common rock climbing holds with your tools, and also hardware such as old door hinges, door bolt brackets, eye bolts, etc. We use both.

While one 4×8 sheet of plywood is the minimum you’ll need to complete this program, space and cost allowing, we’d recommend you build at least 2 system boards – one at 25-degrees, and one at 45 degrees.

  • Note: The training plan calls for work on both a 25-degree board and a 45-degree board. If you only have a 25-degree board, use it, but wear a 15# backpack when the plan calls for the 45-degree board.

You’ll be spending hours hanging on your system boards. This is very effective training, but pure drudgery. The more system boards you have the more variety you’ll have for movement … and the training will be more interesting.

You’ll also need a pull up bar, door frame, overhead floor or roof joist, eye bolts in the ceiling, etc. to do dead hangs on and Figure 4‘s using your ice tools.

In the clips below you’ll see examples of the system boards we use at Mountain Athlete.

ICE CLIMBING-SPECIFIC EXERCISES

Constant Movement Intervals – Several of the circuits in the training plan call for “constant movement” intervals. Constant Movement is a way we increase the intensity of the work, without adding extra weight to the athlete. Constant Movement means the athlete can’t “shake” during the work interval.  Here’s an example on a 45-degree system board:  http://www.youtube.com/watch?v=inSxRXdCtiE,

If the circuit does not specifically dictate, “constant movement” – you can shake. For an example, go to minute 1:16 on this clip: http://www.youtube.com/watch?v=ABXMSyZm2Qk

Calve Raise Intervals – Calves are one of the first things to go on early season ice climbing trips. We train your calves in the gym during this program using calve raise intervals. Go to minute 1:31 on this clip for an example: http://www.youtube.com/watch?v=ABXMSyZm2Qk

Figure 4’s – You’ll do figure 4‘s as part of your warm up 2 days/week during this program. If the warm up calls for 4x figure 4‘s each round, that means 4x total (2x each side). Click here for an example: http://www.youtube.com/watch?v=j9O44GCy0rw

Dead Hangs – Just what they sound like – hang from your tools for the designated interval, then rest for the designated rest interval, and repeat. Click here for an example: http://www.youtube.com/watch?v=qFCoDChoMOQ

Lock Offs – These should be self explanatory, and are completed on the 25-degree board. During the “rest” interval, it’s okay to step off the system board.

COMMON QUESTIONS

How long should the training sessions take? 
Most training sessions should take around 60 minutes, with the exception of Thursdays. On Thursdays you’ll be doing step ups and running, and these sessions can extend to 2 hours by the end of the cycle.

What if I can’t keep up the Monday through Thursday Training Schedule?
If for any reason you cannot keep training schedule, do not skip a training session. Rather, complete all the training sessions in succession. Whatever the schedule, always take three days a week, ideally together, as total rest.

What if I can’t complete the exercises using the prescribed loads?
Drop, or “scale” the load or weight as necessary to meet the prescribed number of reps or intervals on the system board. For example, if the training session calls for 5x Mr. Spectacular’s at 25# dumbbells and these are to heavy for you, drop to 20# dumbbells – whatever is required, to get 5 reps.

Likewise, if the training session calls for 5 rounds of 3 minute constant movement intervals on the system board and you can’t make the 3 minutes unbroken, step off the wall, take 30 seconds rest, and get back on. Ensure you’re on the board for the prescribed time – even if you have to break it up.

What does “constant movement” mean on the system board? 
During this cycle you complete 2-4 minute “constant movement” intervals on your system board. “Constant movement” means you can’t shake. You can move around the system board, but cannot place a tool, let it go, drop a hand and shake. We use “constant movement” top increase the intensity/difficulty of the training without adding weight.

How is this program different than your Expedition Ice/Mixed Climbing Program?
This program is designed to prepare athletes for ice/mixed routes with short approaches – day trips. The Expedition plan is designed to prepare athletes for long, multi-day trips in Alaska, the Canadian Rockies, etc.

What does the lower weight mean for the loading?
The lower weight is the female athlete load. For example, if the session calls for “6x Sandbag Getups @ 40/60#,” female athletes use a 40# bag, and male athletes need a 60# bag.

What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE.

What about nutrition?
See our Nutritional Guidelines HERE.

More Questions?
Email: coach@mtntactical.com

Good Luck!
Rob Shaul
Mountain Tactical Institute
Jackson, WY

 DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

Required Equipment

The program is designed to be completed with minimal training equipment:

Sandbag - Men will need a 60# sandbag, women a 40# sandbag. You can make your own sandbag out of a duffle bag and fill with wood pellets, sand, mulch made from ground up tires, etc. We also sell sandbags at our website.

Dumbbells - Men will need two pairs of dumbbells, 25# and 35#. Women will also need two pairs of dumbbells, 15# and 25#.

Bench/Box/Stool for Step ups - You’ll be doing thousands of step ups during this program and will need a 16-18 inch box, stool, bench, tire or something to do step ups on. Our step up benches are 17 inches high.

25-Pound Backpack - you’ll do the step ups loaded with a 25-pound pack. Use rocks, dumbbells, or whatever for weight.

Pull up bar - You’ll need a pull up bar for pull ups and chin ups.

System Boards - We train your sport specific grip strength by having you hang and do intervals using your ice tools on a system board. The minimum sized system board you’ll need is a 4x8 sheet of plywood set at a 25 degree angle. You can use common rock climbing holds with your tools, and also hardware such as old door hinges, door bolt brackets, eye bolts, etc. We use both.

While one 4x8 sheet of plywood is the minimum you’ll need to complete this program, space and cost allowing, we’d recommend you build at least 2 system boards - one at 25-degrees, and one at 45 degrees.

Sample Training

Below is the First Week from this Training Plan:

SESSION 1

Obj: Ice Climbing Stamina/Strength, Base Fitness Core

Warm up: 5 Rounds

  • 4x Figure 4's (total)
  • 10x Goblet Squats @ 25#
  • Instep Stretch

Training:

(1) 5 Rounds

  • 3 min 25-Degree Board
  • 1 minute Rest

(2) 4 Rounds

  • 6x Sandbag Getup (40/60)
  • 30/30 Side Bridge
  • 10x EO's
  • 10x Face Down Back Ext

(3) 10 Rounds

  • 30 Second Dead Hang
  • 30 Second Rest

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

 

SESSION 2

Obj: Ice Climbing Work Cap/Strength, Base Fitness Work Cap

Warm up: 4 Rounds

  • 1 minute 25-Degree Board
  • 10x Push ups
  • 10x Situps
  • Lat + Pec Stretch

Training:

(1) 5 Rounds

  • 1 min 45-Degree Board, Constant Movement
  • 1 minute Rest

(2) 10 Rounds

  • 30 Second 40-Foot Shuttle Sprint
  • 30 Second Rest

******* Rest 3 Minutes

(3) 5 Rounds

  • 20 Second Dumbbell Swing @ 25/35#
  • 20 Second Burpees
  • 20 Second Rest

(4) 5 Rounds on 25-Degree Board

  • 10 Second Right Arm Lock off
  • 30 Second Rest
  • 10 Second Left Arm Lock off
  • 30 Second Rest

(5) 2 Rounds

  • 20 Sec Calve Raise
  • 10 Sec Rest in up position
  • 20 Sec Calve Raise
  • 10 Sec Rest in up position
  • 5/8x Pull ups

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

 

SESSION 3

Obj: Ice Climbing Stamina/Strength, Base Fitness Core

Warm up: 5 Rounds

  • 4x Figure 4's (total)
  • 10x Goblet Squats @ 25#
  • Instep Stretch

Training:

(1) 5 Rounds

  • 3 min 25-Degree Board
  • 1 minute Rest

(2) 4 Rounds

  • 6x Sandbag Getups (40/60)
  • 20/20 Standing Founder
  • 20/20 Kneeling Founder
  • 20x Face Down Back Ext

(3) 10 Rounds

  • 30 Second Dead Hang
  • 30 Second Rest

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

 

SESSION 4

Obj: Ice Climbing Work Cap/Strength, Base Fitness Work Cap

Warm up: 4 Rounds

  • 1 minute 25-Degree Board
  • 10x Push ups
  • 10x Situps
  • Lat + Pec Stretch

Training:

(1) 5 Rounds

  • 1 min 45-Degree Board, Constant Movement
  • 1 minute Rest

(2) 4 Rounds

  • 100x Step ups with 25# Pack
  • Run 400m

(3) 5 Rounds on 25-Degree Board

  • 10 Second Right Arm Lock off
  • 30 Second Rest
  • 10 Second Left Arm Lock off
  • 30 Second Rest

(4) 2 Rounds

  • 20 Sec Calve Raise
  • 10 Sec Rest in up position
  • 20 Sec Calve Raise
  • 10 Sec Rest in up position
  • 5/8x Pull ups

Testimonials

Thanks for your awesome programming! Last winter I can honestly say I was in the best ice climbing shape I've ever been in to start a season! It's also the only climbing season I've ever had where I was in better shape to start the season than when it wrapped up.


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


Rob,


I have the lead of a lifetime on Saturday. it was 65 m of endless vertical ice.


Thanks again for all your help!

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

 

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

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

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

Athlete's Subscription Package

Need all access programming? The Athlete Subscription gives you 450+ Plans and 13x Daily Programming Streams.

SIGN UP