Denali Training Plan
$99.00
- 9 weeks, 6 days/week
- Designed to prepare athletes for the rigors of an 18-24 day stay on Denali and to handle the thousands of vertical feet you will be climbing while under heavy load.
- Requires minimal equipment or gym training experience.
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This Training Program is designed to prepare athletes to summit Denali via the West Buttress Route – the most traveled route to the summit.
This program is designed to prepare athletes for the rigors of an 18-24 day stay on Denali and to handle the thousands of vertical feet you will be climbing while under heavy load.
It is a progressive, very intense, 9-week week training program that will demand a high level of commitment in both time and effort. You will train 6 days/week for 9 weeks for a total of 54 sessions.
This training plan is designed to be completed directly before your summit attempt. Week 9 is an unload/taper week into your climb. The last 3 sessions of the plan are “Total Rest.”
Because of the volume involved, the program’s training sessions can be long in length. As well, you will be conducting two-a-days Monday, Tuesday, Thursday, and Friday during this program.
PROGRAM GOALS
Strengthen your “ Mountain Chassis” – legs and core – for the miles and thousands of vertical feet you will be climbing up and down during your Denali summit bid.
Build your “Mountain Endurance” for climb. This includes uphill hiking under load, rucking/hiking over hilly terrain, and overall running endurance.
Increase your durability – especially ankle/knee/hip integrity and mid-section strength.
Increase your mental fitness for the mental demands of the trip.
FITNESS ATTRIBUTES
A typical guided trip up to the summit of Denali lasts anywhere between 18-21 days and no shorter than 16 days to allow for proper acclimatization.
The first three days involve carrying heavy packs and dragging a loaded sled up to successfully higher camps. The total load pack and sled often exceed 100 pounds.
The next 10-13 days involve establishing successfully higher camps and alternating between higher and lower camps to become acclimated for altitude. No sled, but pack weights can reach 60-70 pounds.
Days before the Summit day can be 4-8 hours long of steady movement.
Summit day is longer, but lighter – 35-pound pack, 10-12 hour day.
WEEKLY SCHEDULE
- Monday – Step Ups or Vertical Hiking (AM), Chassis Integrity, Calve Raise Intervals (PM)
- Tuesday – Trail Run (AM), Leg Blasters, Upper Body (PM)
- Wednesday – Step Ups, Calve Raise Intervals
- Thursday – Tire Drag (AM), Leg Blasters, Upper Body (PM)
- Friday – Chassis Integrity (AM), Trail Run (PM)
- Saturday – Long Ruck/Hike
The volume, intensity and progression of this program reflects the physical demands of your Denali climb. We don’t want you to merely “survive” the climb, but be strong throughout and truly savor and enjoy the experience.
EXERCISE INFORMATION
Below are a few of the primary exercises you’ll complete during this training cycle.
Step Ups – Step Ups are a proven, sport-specific method of training uphill hiking under load and are the primary mode this plan deploys to train you for the loaded, uphill hiking you’ll do summiting Rainier. We first developed these to train US servicemen for deployment to mountainous regions of Afghanistan. This plan will have you doing thousands of step ups. Use a 16-18 inch bench or box for your step up height. Step ups are very effective, but can also be pure drudgery. Good music, book on tape, etc. will help the time go by. As well, a hand held counter will greatly improve your counting. Alternatively, you can simply climb a steep hill, flights of stairs, stadium steps, etc. for the vertical feet equivalent. You’ll want something very steep to be efficient with your time.
Leg Blasters – A simple, but intense, lower body bodyweight exercise complex which has proven to be very effective at training eccentric leg strength. Step ups will train you for the uphill. Leg blasters will train you for the downhill – which is actually much more intense from a muscular perspective.
Rucking and Trail Running – Rucking or Hiking over hilly terrain at a moderate pace will simply build mode specific endurance for your climb. Most of the running you’ll complete in this plan will be at an “easy” pace – designed to simply increase your aerobic base.
Calve Raise Intervals
Don’t be fooled by these simple rapid movement and hold intervals. We’ve found these to be very intense, but effective at strengthening your calves for uphill climbing.
Sandbag Getups
Simple, but hard, Chassis Integrity/mid section training. These will feel crushing at first. As you become more physically and mentally fit, you’ll improve, and find your grove for this exercise. Keep grinding and think short term … “one rep at a time.”
Low Back Circuits – Two times/week you’ll complete circuits involving three low back exercises. Low back fitness and strength endurance is not only essential for load carriage on Denali, but also for the snow shoveling you’ll complete digging camp.
Tire Drag Intervals – At the top of the cycle you’ll drag a tire for 90 minutes wearing a 60 pound pack. This exercise is focused on preparing you for the first 3 days of your Denali trip – where you skin or snow shoe wearing a heavy pack and dragging a sled. Click Here to see how we rig tires for dragging – but there are many methods: https://www.youtube.com/watch?v=mSefT1HVzvw
COMMON QUESTIONS
How do I know if I’m fit enough to begin this plan?
If your fitness is suspect, complete a max rep effort of 30 minutes of step ups, at a 16-18-inch bench or step. If you score 400x or less reps in your effort, we recommend completing the 4-week Mountaineering & Hiking Prep Plan prior to beginning this plan.
How long should the training sessions take?
Each training session has a listed training objective. The sessions will start around 60-90 minutes and progress to upwards of 3 hours at the top end of the progression. The Mountain Endurance work – step ups/vertical hiking, Ruck/Hiking, and running will take the most time.
What if I can’t keep up the Monday through Saturday 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 at least one day a week as a total rest day.
For this plan, Training Sessions 1, 7, 13, 19, 25, 31 and 37 are Mondays.
Required Equipment?
- Sandbag 40# for women, 60# for men
- Bench or Box for step ups. 16-18” high.
- Backpack loaded with 35 -40# for step ups, 45-60# for rucking and tire drags
- Pull Up Bar
- Foam Roller
- Tire Rigged for Dragging
Optional: Hand held counter to count step up reps, GPS watch for rucking and running distances
What does “3/5x Pull Ups” Mean? What does “40/60# Sandbag” mean?
The lower number is for women. “3/5x Pull Ups” = women do 3x pull ups, men do 5x pull ups.
“40/60# Sandbag” = Women use a 40# Sandbag, Men use a 60# bag.
What size of tire should I drag?
Best is a tire sized for a 4WD full size pick up – but it doesn’t make huge difference. Dragging difficulty will also depend upon the dragging surface … gravel/dirt is easier than pavement regardless of the tire size. You should be able to walk forward at a steady pace – without undo strain. However, you should feel the effects of the tire – likely in your butt and hamstrings.
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.
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
- Sandbag 40# for women, 60# for men
- Bench or Box for step ups. 16-18” high.
- Backpack loaded with 35 -40# for step ups, 45-60# for rucking and tire drags
- Pull Up Bar
- Foam Roller
- Tire Rigged for Dragging
- Optional: Hand held counter to count step up reps, GPS watch for rucking and running distances
Sample Training
Below is the First Week from this Training Plan:
Monday
SESSION 1
Obj: Mountain Endurance, Chassis Integrity
Training:
(1) 600x Step Ups @ 35# Pack or Climb 800 Vertical Feet @ 35# pack
(2) 10 Minute Grind:
15/15 Standing Founder
8x Kneeling Slasher @ 12/16kg
15/15 Low Back Lunge
(3) 3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
(4) Foam Roll Legs/Low Back
******************************
Tuesday
SESSION 2
Obj: Leg Strength, Upper Body Strength, 2-a-Day
***AM Session:
(1) Run 5 Miles For Time
RECORD FINISH TIME
***PM Session:
(1) 10 Rounds
Mini Leg Blaster
30 Seconds Rest
(2) 3 Rounds
3/5x Pull Ups
7/10x Hand Release Push Ups
8x EO’s
******************************
Wednesday
SESSION 3
Obj: Mountain Endurance
Warm-Up:
3 Rounds
4 Square Drill
45 Seconds Rest
Training:
(1) 700x Step Ups @ 35# Pack or Climb 930 Vertical Feet @ 35# pack
(2) 3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
(3) Foam Roll Legs/Low Back
******************************
Thursday
SESSION 4
Obj: Sled Pulling Ability, Leg Strength, Upper Body Strength
Training:
(1) 45 Minute Tire Drag wearing 45# pack.
(2) 10 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 3 Rounds
3/5x Pull Ups
10/15x Push Ups
20x Sit Ups
******************************
Friday
SESSION 5
Obj: Chassis Integrity, Run
***AM Session:
(1) 40x Sandbag Get Ups @ 40/60#
(2) 10 Minute Grind:
15/15 Kneeling Founder
8x Standing Slasher @ 12/16kg
10x Face Down Back Extension
***PM Session:
(1) Trail Run 5 Miles @ Easy per mile Pace for Longer Runs using the Running Calculator and your 5 mile Running Assessment Time from Session 2
(2) Foam Roll Legs/Low Back
******************************
Saturday
SESSION 6
Obj: Mountain Endurance
(1) Hike/Ruck 6 Miles @ 45# Pack
Hike/Ruck on uneven, hilly terrain if possible
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