I am attempting the Liberty Ridge on Mt. Rainer in a little less than 4 months. I am an avid cross-fitter and have a decent amount of mountaineering and snow travel experience. I was wondering which one of your training plans you would suggest for this semi-technical "big" mountain route?
I feel like the "Big Mountain" training plan would give me the preparation necessary for the long, heavy approach but I think i might need to supplement with some overhead pulling to prepare for the technical sections of the climb.
Best would be our Expedition Mixed/Ice Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=26
This plan includes sport specific work for your approach, and also time on your tools for the axe work you'll do.
You'll need a system board you can use tools on to complete the plan.
If you don't have access to one, I'd recommend instead the Alpine Rock Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=80
This year I am hoping to try my luck at some alpine objectives. I was wondering how the Alpine Climbing program would mesh with trail running, or at least maintain running fitness. Does it include longer outdoor efforts or is it primarily gym-based?
I am a trail runner and mountain biker at heart, and completed both your ultra preseason and bodyweight programs last year with great success. I also love to climb, bouldering mostly, and have had difficulty squeezing in training for the two.
FWIW I have been climbing for about six/seven years now, pretty consistently. I seem to have plateaued and would like to follow a formal training plan. I have also been competing in a variety of endurance sports for most of my life.
You might be able to double up seeing that you've completed the bodyweight and ultra plans. The plan uses loaded step ups as it's primary work capacity exercise, and the Quadzilla Complex for leg strength. Athletes new to our programming are going to be pretty sore at first. It also includes focused, sport specific climbing protocols and progressions – which will add focus to your rock gym efforts.
I'd recommend working through a week or two of the plan – seeing how you recover – and if you're recovering well, go ahead and work in your running. Note, however, that the sessions in the plan will take 1-1-.5 hours – so if you also run, you'll be putting in some serious training hours.
Here's a link to the Alpine Rock Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=80
I needed some information for a training program you would recommend for me. My goal is to climb Mt. Rainer on July 10th via the Muir route.
This gives me approx. 4.5 months to train and needed some guidance.
Look forward to hearing from you.
We built our Big Mountain Training Plan specifically for peaks like Rainier: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=22
The plan is 10 weeks long and designed to be completed directly before your climb.
In the 8 weeks between now and then, best would be to subscribe to and complete our Base Fitness sessions on the website. If you're hesitant to subscribe, another option is to complete the Bodyweight Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=72
Hello Rob, I am working to become a more competitive triathlete in the sprint and Olympic distance on and off road triathlons, I have raced at nationals and all over the west. I have been using your back country ski program for most of my basic strength training but i was wondering if you had anything more specific to triathletes. I am a big fan of strength training and see huge gains with added strength training in my routine. Thanks. Let me know what you have or suggest.
We never tell the endurance athletes we work with the strength training we do with them will make them faster.
Rather, we believe strength work will make you more durable. Your mode-specific aerobic fitness plus your mental fitness, will determine your race performance. Keep your eye on the ball.
That being said, we have had great results with our strength programs. We currently offer two for endurance athletes like yourself.
First is a 6-Week Off Season Strength Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=30
This is a full on, 5 day/week training plan designed to correct strength imbalances, improve mobility, and increase durability. It's assumed your endurance work is greatly reduced, or better yet, eliminated while you complete the plan.
Second is our In-Season Strength Plan for Endurance Athletes: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=30
These are strength sessions designed to be completed 1-2x/week, during your endurance training plan. This strength work is designed to complement your endurance work, not replace it.
Thanks for answering my earlier question. Last one for a while. Do you have any recommendations on scaling? I'm doing the base program. I was looking at scaling by 50% the first two weeks weight and rounds. Then 75% the next two. Thinking as an anatomical adaptation phase. I'm not coming at it cold but have not been on a consistent plan in some time. Or would you recommend going back to a rest cycle and build up from there. My goals are 100 mile multi-day Mtb trip mid may, MS150 in June, backpacking off and on this summer and then switching to the guide plan in Jan for a mountaineering class starting in March.
Stick with the volume for sure. In other words, don't cut rounds or reps. You may need to scale loading for work capacity stuff.
Our strength stuff automatically scales to the athlete – so no worries now.
Work capacity efforts. Start using the loading for female athletes, and judge from there.
I am seriously considering joining the online membership for workouts as my husband and I are both avid mountaineers. We work out from home and before we join would like to know what is the typical equipment we would need for the workouts?
You'll need a fully equipped functional gym to complete the Base Fitness sessions on the site – Barbells, Racks, Bench, Sandbags, boxes, dumbbells.
Several of the sport-specific training programs available through the website store require less equipment.
If you don't have a gym setup already, and are hesitant to join a gym, a great place to start our programming is our Bodyweight Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=72
This will give you a good taste for the intensity of the stuff we do.
Another option, if you have access to a climbing gym, is the Alpine Rock Climb Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=80