I just browsed through your website and was wandering if you have a 16 week mountain guide program.
Not specifically. Here's what I'd recommend:
Offseason Strength Training Plan for Endurance Athletes (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=30)
Solid, simple, total body strength – great for overall fitness and long term durability.
Bodyweight Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=72
Introduces focused "mountain chassis" work, and work capacity.
Mountain Guide Pre-Season Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=77
Focused work for uphill and downhill climbing under load, sport-specific climbing work in a climbing gym
Saw your web site and thought I would get in touch. I live in SF, work out 5-6 days a week, am in great shape (39 years old, healthy, just climbed Rainier, have done a lot of big ultra marathons and endurance events in the past). I’m going up Denali in May 2015 and want to make sure I have a balanced, thought out training program in place. Is this something you can help me with?
Hi A –
I build the Big Mountain Training plan specifically for climbs like Denali: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=22
This plan is 10 weeks long and designed to be completed directly before your climb.
Between now and beginning the Big Mountain plan, I'd recommend subscribing to the Base Fitness Training Sessions on the site.
I'm trying to decide which training plan would be most appropriate for a July hike to Kings Peak in Utah. This trip will involve an 8 mile approach. We're climbing that in July, then in September I'm hiking Mt. Elbert in Colorado. Would the Backpacker Preseason Plan, the Peak Bagger Plan, or even the Afghan Predeployment Plan be better? And which one would also include some upper body work. Thanks for your help.
Hi Ben –
Peak Bagger (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=57).
This plan is low body, "Mountain Chassis" focused, but does includes bodyweight upper body strength work.
Are there any age-related adjustments built into your programs? What comes to mind is that I do not seem to recover as quickly as I used to (I am 55-years old; climbed Rainier 3-years ago).
I am currently interested in your Peak Baggers program for hitting the mountains this summer. Longer term goal is to climb Rainier again and then Denali.
Thanks. Your website and available training programs are fantastic.
Hi M –
Quick answer is no. Rainier and Denali don't care how old you are. Fitness demands to reach the summit are the same for every athlete.
That being said – you need to be smart. Nothing about being 55 will prevent you from completing the plans, but I'm 46, and can't recover like the 20-30 year olds I train with either. No harm in taking an extra day's rest.
Also, really important you clean up your diet and eat clean. See our nutritional guidelines.
Was wondering if there was a good plan designed to get individuals back into shape/lose weight if we have been outta the game for couple months? Would appreciate any guidance!
I'd recommend our OnRamp Training Plan: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=87
Hello – I joined Mountain Athlete last month and heard you also run Military Athlete. I am interested in the operator courses especially the one that is designed for a 45-50 min workout. Are you the right point of contact? Thank you for your assistance.
Hi T –
You'd want to cx your subscription to Mountain Athlete and purchase our Busy Operator Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=112
To cancel: http://mountainathlete.com/subpage_details.php?subpage_ID=2962&page_ID=81
Let me know if you have any problems.
I just ordered the bodyweight program from you and I have the Big Mountain program as well. I just want some advice on how to use your programs to meet my goals. My primary goal is an off road, mountain marathon in Ireland in May of 2015. I will be starting from a pretty low fitness level but will be building up to running an average of one hour a day. I live in Florida. Theres not too many hills so I think your programs will help prepare my legs for the beating they are going to take. I was going to do the bodyweight program a few times until I got proficient and then transition to Strength and Honor, Big mountain and finally the peak bagger. My question is: is this too much work? Are there other programs that would be a better fit? Also, when should I transition off your program to focus solely on the running. I was thinking a month or two in advance of the marathon.
Thanks in advance for helping me out!
The Bodyweight Plan is a great place to kickstart your training (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=72).
If it's too intense, you may need to switch to our OnRamp Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=87), then follow it up with bodyweight.
After these plans you could drop into the Big Mountain Plan, then 8 weeks out from your Marathon, complete the Ultra Running Pre-Season Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=65). This plan is good for a 30K ultra or a marathon like yours.
I'm mailing you in regard to your Hotshot/Smokejumper program. I'm going into my fifth season on a shot crew and was just curious of what this program would consist of and what I can expect to gain from it.
Hi Sam –
The Hotshot/Smokejumper Program (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=59) is designed to build your legs and lungs in preparation for fire season and the steep, rocky environment in which hotshots and smokejumpers operate. This is a 6-week long program and makes the assumption that athletes will be training 5 days/week, yielding 30 total training sessions. At the end of each week, with the exception of Week 4, you will perform a long Field Session, culminating in a 6 hour non-stop event. We recommend you train Monday through Thursday, take Friday off, then do the Field Session on Saturday.
The program is no joke and built around the goal of building your "Mountain Chassis" – (Legs/core/lungs), durability, and sport-specific work capacity for hiking up and down hill, under load. The plan is progressive – it gets harder as you progress through it. I understand the tradition amongst wildland firefighters is to trail and distance run primarily to prepare for the season.
My approach to prepare you is vastly different. At no time during the actual fire will you be running, unloaded, in shorts and a t-shirt. In this plan you'll do extensive rucking (walking/running under load) with a 45# pack plus your chainsaw or tool. This plan is much more intense than the traditional wildland firefighter training, and is built based upon our design of selection training plans for military special forces units.
You'll need the following equipment to complete the plan:
25# Dumbbells – men, 15# dumbbells – women
45# Dumbbells for Farmer’s Carry
45# Barbell with enough weight for 6 Rounds of 5x Bench Press to be hard but doable.
80# and 60# Sandbag for men, and 60# and 40# Sandbag for women).
Watch this to build one – http://www.youtube.com/watch?v=8j6yE8LbQTg
16-19” Box, bench, stool or whatever for step ups
Watch with second hand or countdown timer (Timex Ironman is best)
Pull-up and Dip Bars
5# Ankle weight for Jane Fondas
8-10# Sledgehammer and a tire or log to hit with it.
2.5# Plate for Shoulder Hand Jobs
5’ long 1” PVC pipe for Shoulder Dislocates and Lat + Pec S
Super kudos on your work! Truly a rare find. My husband's an infantry officer and he and his buddies are huge fans. With his suggestion, I've been looking over your Mountain and Military athlete workouts to figure out which would be best for me after my marathon run a week ago.
Back story: I chose a sub 3:45 marathon training plan for my first marathon–which ended up being too ambitious for the 10:15 pace that would not budge (big mistake 1). I got sick three times, including 1 week prior to the race when my body was tapering. Needless to say, still recovering from being ill, I completely bonked around 17 miles and dropped from the race at 22 miles. With 2 very young boys at home, I just didn't put in the additional time for body strength work during my training (big mistake 2). Disappointed, I want to learn from my mistakes. I lost 25 pounds of gnarly pregnancy weight–and am left with another 15 to go. I have changed my lifestyle back to the gymnastics/cross country/track one I grew up with and am eager to make my training more focused and effective.
To keep building on the endurance gains I've made, rest up a bit before training for another marathon next fall, but also build a solid strength and core base, I'm leaning toward the Military Bodyweight program (or Mountain version), or the Off Season program for Endurance athletes. Do you have a suggestion for the Base Fitness I should be doing right now? Depending on the gains I make, I'll then pick up a "First Marathon" or sub 4:15 plan the 16 weeks prior to my next marathon.
Thank you for your time! And thank you to you and your team for all the work you've done putting together straight-forward, no-fuss, no-fad training programs.
I'd recommend the Mountain Bodyweight Plan to start our stuff (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=72).
This plan is no joke, and will kick-start your strength training. You're gonna be sore at first….. stick with it.
I have been a follower of your website for several years and I think you are doing great work.
Regarding your "Fitness Mountain" training philosophy, could you briefly explain the differences and/or programming differences between work capacity, stamina, and endurance?
Work Capacity – Intense events, up to 40 min in duration. Can be single mode like sprinting/hard step ups, etc, or multi mode efforts. Designed to hammer both muscles and lungs/cardio.
Stamina – focus is on muscle volume, not hard breathing. Designed to replicate the muscular volume from a long day in the mountains. Goal is to train recovery from these long events. Focus is on mountain chassis – especially legs. Lighter weights, but bunches and bunches of reps. Sessions are 60-120 minutes
Endurance – Focus is on building low intensity aerobic base in mountain-specific modes (running/hiking under load) – or improving moderate distance speed in these modes.