Rainier Training Plan
$99.00
- 7 weeks 6 days/week
- Designed to prepare athletes for the rigors of a two day summit push to Rainier from Paradise to Camp Muir and subsequently the summit and down to Paradise.
- Requires minimal equipment or gym training experience
- This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
Description
This Training Program is designed to prepare athletes to summit Mt. Rainier via the Disappointment Cleaver Route – the most traveled route to the summit.
This program is designed to prepare athletes for the rigors of a two day summit push to Rainier from Paradise to Camp Muir and subsequently the summit and down to Paradise.
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 Rainier 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 summit bid.
Rainier Specific Fitness Demands
A Rainier summit via the Disappointment Cleaver Route usually takes two days.
The first day includes 4.5 mile hike from Paradise to Camp Muir with a 35 pound pack and an elevation gain of 4,660 feet.
Summit Day involves climbing from Camp Muir to the Summit and then down to Paradise and can take between 10-14 hours. This involves about 4,500 ft of elevation gain and 9,000 ft of elevation loss. The total trip length involves covering roughly 18 miles between the two days with some variation on routes or if you encounter any additional obstacles.
Training Program Description
This is a progressive, very intense, 7-week week training program which will demand a high level of commitment in both time and effort. You will train 6 days/week for 7 weeks for a total of 42 sessions.
This training plan is designed to be completed directly before your summit attempt. Week 7 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 trainings sessions can be long in length. As well, you will be conducting two-a-days Monday, Tuesday, and Thursday during this program.
WEEKLY SCHEDULE
- Monday – Step Ups or Vertical Hiking (AM), Trail Run (PM)
- Tuesday – Leg Blasters, Chassis Integrity (AM), Ruck/Hike (PM)
- Wednesday – Sandbag Getups, Upper Body Strength Endurance
- Thursday – Step Ups or Vertical Hiking (AM), Trail Run (PM)
- Friday – Tuesday – Leg Blasters, Chassis Integrity
- Saturday – Long Ruck/Hike
The volume, intensity and progression of this program reflects the physical demands of your Rainier climb. We don’t want you to merely “survive” the climb, but be strong throughout and truly savor and enjoy the experience.
Specific 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, starting with 1,000 out of the gate. 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.”
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 25# for step ups, 35# for rucking
- Pull Up Bar
- 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 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
- Sandbag 40# for women, 60# for men
- Bench or Box for step ups. 16-18” high.
- Backpack loaded with 25# for step ups, 35# for rucking
- Pull Up Bar
- Optional: Hand held counter to count step up reps, GPS watch for rucking and running distances
Sample Training
SESSION 1
Obj: Mountain Endurance, 2 - a - day
***AM SESSION
(1) 1,000 Step Ups or Climb 1,300 Vertical Feet @ 25# pack
(2) Foam Roll Legs/Low Back
***PM SESSION:
(1) Run 5 Miles for Time
Record Finish Time
*********************
SESSION 2
Obj: Leg Strength, Chassis Integrity, Mountain Endurance, 2-a-day
***AM SESSION
(1) 3 Rounds
- 4 Square Drill
- Instep Stretch
(2) 10 Rounds
- Mini Leg Blasters
- 30 Seconds Rest
(3) 10 Minute Grind:
- 20/20 Standing Founder
- 10x Face Down Back Extensions
- 20/20 Kneeling Founder
- 10x Good Mornings @ 40/60# Sandbag
(4) 3 Rounds
- 2x Calve Raise Intervals
- 30 second rest
(5) Foam Roll Legs/Low Back
***PM SESSION
(1) Ruck/Hike 2.5 Miles @35# Pack, Hilly Terrain, Moderate Pace
Moderate= comfortable but not easy
*************************
SESSION 3
Obj.: Chassis Integrity, Upper Body
(1) 50 x Sandbag Getups @40#/60#
(2) 5 Rounds
- 3/5 Pull Ups
- 7/10x Hand Release Push Ups
- 10x Situps
(3) Foam Roll Legs/Low Back
*****************************
SESSION 4
Obj: Mountain Endurance, Core, 2-a-day
***AM SESSION
(1) 800 Step Ups or Climb 1,050 Vertical Feet @ 25# Pack
(2) 10 Minute Grind:
- 6x Sandbag Toss and Chase @ 40/60#
- 3x Kneeling Keg Lift @ 40/60#, 16-18" Ledge
- 6x EO's
(3) Foam Roll Legs/Low Back
***PM SESSION
(1) Trail Run 3 Miles @ easy per mile Pace for Longer runs using the Running Calculator and your 5 Mile Running Assessment Time From SESSION 1
****************************
SESSION 5
Obj: Leg Strength
(1) 3 Rounds
- 4 Square Drill
- Instep Stretch
(2) 10 Rounds
- Mini Leg Blaster
- 30 Second Rest
(3) 3 Rounds
- 2x Calve Raise Intervals
- 30 Second Rest
(4) Foam Roll Legs/Low Back
**********************
SESSION 6
Obj: Mountain Endurance
(1) Ruck/Hike 5 Miles @ 35 # Pack, Hilly Terrain Moderate Pace
Moderate= comfortable but not easy
Testimonials
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"Sitting here in the airport waiting to head back to NYC. I just wanted to say thank you. I used your plan to train for a climb on Mt. Rainier. While we did not summit due to conditions on our route, we made it to the top of disappointment cleaver just over 12,000 ft. Even though we did not touch the top. Not once did I feel like my physical ability would keep me from getting there. People were taken aback by the volume of step ups I was doing. They paid off both physically and mentally! I look forward to using that plan to train for my next attempt at it.
Thank you !"
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"Thank you for your amazing Rainier Training Plan. I used it leading up to an attempt on Rainier’s Liberty Ridge. While we didn’t summit because of bad weather, I felt extremely strong and fit during the climb. The training plan did a great job of focusing on every aspect of fitness that one would need on the mountain. My 35 pound back weight didn’t even phase me. I was especially surprised and enjoyed the sandbag getups, the first few weeks they were murder, but by the end of the program I was just cranking through them.
I did find the amount of time required to be excessive, and had to add in an extra rest day each week to catch up on my “adult” responsibilities, but I’m sure other people will be able to manage. Thanks again!"
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