Alpinist Fitness Assessment Training Plan
$49.00
•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.
Description
The following is a 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 look 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.
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program 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. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
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
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]
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TOTAL REST SUNDAY
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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
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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
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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
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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]
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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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