Peak Bagger Training Plan
$59.00
- 7 weeks 6 days/week
- Designed to build strength and stamina into your legs required for a hard, fast push to a peak in a single day or two
- Requires minimal equipment or gym training experience
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This 7 week, 6 day/week training program is sport-specifically designed to build your legs and lungs in preparation for single day, car-to-car, or hard, 2-day push, to summit a primarily non-technical peak, such as the Grand Teton, or a Colorado 14-foot’er.
It is also designed to use minimal equipment, and thus be utilized to train without access to a fully-equipped gym, bunches of equipment, and/or personnel who have little lifting experience.
This is Version 4 of the Peak Bagger Training Plan, Updated February 2019.
PROGRAM DESCRIPTION
This training program has a strong mountain aerobic endurance emphasis – uphill hiking under load, rucking (hiking/walking with loaded pack), and running – which reflects the major fitness demand of a peak bagging effort. This plan also trains eccentric leg strength and strength endurance, calf strength and strength endurance, core strength and strength endurance, and upper body strength endurance.
MOUNTAIN ENDURANCE
The mountain endurance training in this plan is built around 3 exercise modes:
(1) Step Ups train uphill hiking under load. Step ups are a basic, butt-kicking single mode exercise used to build sport-specific climbing leg strength and cardio in a controlled, gym environment. During this program, expect to do thousands of step ups with a 25# pack. This is the primary exercise I’ll use to get your legs and lungs ready for long hiking uphill, thousands of feet to bag a peak. You can use any box, or bench, 15-18” high, for step ups.
(2) Rucking (hiking/walking with a pack) trains for the approach prior to the steep climbing, and egress back to the trailhead. “Rucking” is a military term which is simply fast walking with a pack. In this program, you’ll ruck wearing a 25# pack. When possible, ruck on a trail over hilly terrain, but without significant elevation gain/loss
(3) Running trains overall leg-based, mountain-endurance. When possible, run hilly terrain, but without significant elevation gain/loss.
Mountain Endurance training makes up the bulk of the training in this plan. You’ll do step ups, run or ruck, 6 days a week while completing this plan.
STRENGTH TRAINING
The Peak Bagger Training Plan includes focused strength training for eccentric leg strength, calf strength and strength endurance, core strength and upper body strength
Eccentric Leg Strength is trained using MTI’s proven Leg Blaster progression. Leg Blasters are an intense, body weight only, lower body complex of exercises which builds incredible leg strength, and lactate tolerance. Also, we’ve found it key to building eccentric leg strength. During your trip, you’ll be climbing the mountain, but you’ll also be hiking down it. Coming down forces your legs to work eccentrically, and can lead to crippling soreness in the next day. Leg Blasters will help you prepare for this.
Calf Strength & Strength Endurance – Often calves are the first to fail on steep hiking efforts. This training plan deploys calf raise intervals to build calf strength and strength endurance.
Core Strength – Mid-section strength plays a hidden, but key roll in not only Peak Bagging fitness, but also durability. This training plan deploys a total body core strength exercise called sandbag getups as well, as focused all around core and low back circuits to build your core strength and strength endurance.
Upper Body Strength – Trained via a simple, effective circuit using a dumbbell exercise called Scotty Bobs, and pull ups.
REQUIRED EQUIPMENT
This is a limited equipment training plan. Below is the equipment required:
- Pair of Dumbbells – 25# men, 15# women.
- Sandbag – 60# Men, 40# women. You can purchase a sandbag from the mountainathlete.com website store, or build your own out of an old duffle bag.
- 15-18” Box, bench, stool or whatever for step ups. We build our own step up benches.
- 25# Backpack for step ups and rucking. Any filler can be used for weight.
- Pull up bar
WEEKLY SCHEDULE
- Monday – Step Ups
- Tuesday – 2-a-Day: AM – Leg Blasters, Calf Raise Intervals, Core; PM – Running
- Wednesday – Sandbag Getups, Upper Body Strength Endurance, Moderate Run
- Thursday – Step Ups
- Friday – 2-a-Day: AM – Leg Blasters, Calf Raise Intervals, Core; PM – Running
- Saturday – Rucking
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?
Training Sessions run 45 – 120 minutes long, depending upon the day. Tuesday’s and Thursdays are 2-a-Days, with gym-based training in the AM, and running in the PM.
Each training session has a listed estimated completion time objective.
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 order. Whatever the schedule, always take one day per week, as total rest.
What does “40/60#” mean? How about “3/5x”?
“40/60# = women use 40#, men use 60#. 3/5x = women do 3x reps, men do 5 reps.
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?
You can access the plan via username and password 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
- Pair of Dumbbells - 25# men, 15# women.
- Sandbag - 60# Men, 40# women. You can purchase a sandbag from the mountainathlete.com website store, or build your own out of an old duffle bag.
- 15-18” Box, bench, stool or whatever for step ups. We build our own step up benches.
- 25# Backpack for step ups and rucking. Any filler can be used for weight.
- Pull up bar
Sample Training
Below is the First Week from this Training Plan:
****************
MONDAY
SESSION 1
Obj: Uphill Endurance - 45 min
Warm Up:
3 Rounds
20x Step Ups
Training:
(1) 1 Round
300x Step Ups @ 25#, Moderate Pace
Run 400m
300x Step Ups @ 25#, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
(2) Foam Roll Legs, Low Back
****************
TUESDAY
SESSION 2
Obj: 2-A-Day, Leg Strength, Low Back, Running
AM SESSION: (45 min)
Warm Up:
3 Rounds
10x Squats
Training:
(1) 10 Rounds
(2) 3 Rounds
30/5/30 Sean Special
10x Seated Russian Twists @ 15/25# dumbbell
10x EO's
(3) 3 Rounds
20 second rapid calf raise
10 second hold in up position
20 second rapid calf raise
10 second hold in up position
30 second rest between rounds
See Example HERE
PM SESSION: (30 min)
(1) Run 3 Miles, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
****************
WEDNESDAY
SESSION 3
Obj: Core Strength, Upper Body Strength, Rucking Endurance
Warm up:
3 Rounds
10x Sit Ups
Training:
(1) 40x Sandbag Getups @ 40/60#
(2) 3 Rounds
5x Scotty Bobs @ 15/25#
3/5x Pull Ups
(3) Ruck 2 Miles @ 25#, Threshold Pace
“Threshold” = fastest possible without straining
****************
THURSDAY
SESSION 4
Obj: Uphill Endurance - 55 min
Warm Up:
3 Rounds
20x Step Ups
Training:
(1) 1 Round
400x Step Ups @ 25#, Moderate Pace
Run 400m
400x Step Ups @ 25#, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
(2) Foam Roll Legs, Low Back
****************
FRIDAY
SESSION 5
Obj: 2-A-Day, Leg Strength, Low Back, Running
AM SESSION: (45 min)
Warm Up:
3 Rounds
10x Squats
Training:
(1) 10 Rounds
(2) 3 Rounds
15/15 Standing Founder
15/15 Kneeling Founder
(3) 3 Rounds
20 second rapid calf raise
10 second hold in up position
20 second rapid calf raise
10 second hold in up position
30 second rest between rounds
See Example HERE
PM SESSION: (30 min)
(1) Run 3 Miles, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
****************
SATURDAY
SESSION 6
Obj: Rucking Endurance - 60 min
Training:
(1) Ruck 4 Miles @ 25#, Moderate Pace
“Moderate” = Comfortable but not easy
Testimonials
************
I wanted to give you feedback on your Peakbagger as a prep tool for hiking the Grand Canyon rim to rim to rim in a single day (45 miles). Actually, we did it in 17 hrs, including test, with a 12-pound running pack.
The program kicked ass in preparation for the base of the canyon and the downhills off of the North and South rims. We flew down the declines and had no pain at all when done. We actually ran down the North Rim. Thumbs up!
A quick thank you for your programming. I used your Peak Bagger(again) to prep for a 4 day backpacking trip in Utah. All those step-ups really made me strong throughout the trip - we were mostly off any kind of trail. - K
*******************
I climbed Mt. Elbert in Colorado last week! I used your Peak Bagger Training Plan to prepare for it. It helped me in a way I hadn't expected. After the long day I was tired, of course, but I was not sore at all. My body doesn't recover like it used to, and even in my younger years a climb like this would have wiped me out. But I didn't feel sore whatsoever. I credit those leg blasters.
Thanks for the great training. I'm excited to get to the Big Mountain Plan for my Rainier climb next summer.
**********************
Rob,
I did your Peak Baggers plan leading into a one day hike up and down Mt Whitney. Dude, I felt like a freaking machine. The climb took longer than I'd have liked, I think I could have done it in 2.5 - 3 less hours but we had some newbies that had underestimated how hard it is to walk up a hlll so we had to check the pace. We still averaged 2mph when moving, which isn't too bad. I ran / trotted the distance from TrailCrest to the Summit and felt great doing it.- C
*********************
Just wanted to send kudos to you. I used the Peak Bagger Program to help prepare me for the summer season of instructing/guiding up in Alaska and a short stint on Mt. Baker. I felt really strong even when I was on the sleep deprivation train for several weeks. Ten glaciers later, over 300 miles traveled on foot off trail, and about the same mileage paddling, I still feel pretty strong.
Just returned to the Eastern Sierra and will spend the next month and a half "resting" (playing, but no specific training). Planning on using the Backcountry Ski Training program (November-December) to prep for winter followed by the Bodyweight program (January) and possibly the Big Mountain Training Program (February-April) to prep for next summer mixed with getting ready for my next martial arts test (probably in the spring).
Thanks again, - B
********************
Rob,
Hey Rob,
I wanted to give you and Mtn. Athlete a huge shout out and thanks for your programming. I switched from crossfit to your base fitness programming this past February. I had never been as disciplined and excited about gym-based training as I have been over the past 6 months. I switched to your programming with the goal of training to attempt the Evolution Traverse in the High Sierra. I'm happy to report that we completed the traverse over the course of 5 days (3 days on route, 2 days on hike in and out) this August and it was an incredibly fun and rewarding experience. I completed the Peakbagger Training Program leading up to our trip and it thoroughly kicked my tail in a great way! While the traverse was exhausting and one of the most demanding experiences I've had in the mountains, my legs were never sore and I felt like I recovered well day to day.
It's hard to tell how much the training impacted my performance overall, but I had never felt more fit leading into a climbing objective. I am thankful that the Peakbagger program was so intense and really trained mental fitness alongside my legs and lungs. I pushed through many a PB session, saying to myself...."one step-up at a time" on my way to 800 or breathing through the burn of the leg blasters on those last 10 jump squats. This undoubtedly helped me out in the mountains to push through long days of near constant up and down climbing, route-finding and continuous effort.
Anyway, thanks! We are psyched on our accomplishment and already have plans in the works to attempt a traverse that is a touch harder than the Evo next year!
Best,
- T. , North Carolina
Our Stuff Works. Guaranteed.
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.