This is an intense, 8 week, 6-day/week training plan designed to prepare athletes for fast, technical, alpine ascents or other high alpine running missions marked by significant vertical gain and loss, high overall mileage (15+ miles) loaded movement (pack weight of 10-25 pounds) and off-trail travel to include 3rd and 4th class terrain.
Alpine Running is different than mountain running in that the movement is loaded, travel more technical (off trail), and the athlete is unsupported.
This program combines gym-based posterior chain, upper body and mid-section strength, loaded vertical climbing and unloaded decent, threshold track repeats, loaded flat runs, and long trail runs.
- Monday: Gym Based Strength and Chassis Integrity
- Tuesday: Loaded vertical ascent and unloaded decent
- Wednesday: Gym Based Strength and Chassis Integrity
- Thursday: 1-Mile Threshold Track Repeats
- Friday: Loaded Run
- Saturday: Long Trail Run
Week one includes two days of strength training, 3000 feet of vertical movement, a 4-mile running assessment at a track, 5 mile loaded run and 7 mile trail run.
The program increases in difficulty from there.
- Fully Equipped for Strength Training
- Steep Hill, Stadium Steps, or Step Up Bench for vertical movement
- 9x 1-Gallon Water Jugs (You’ll use water for loading)
** Recommended: Wrist GPS to monitor mileage
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.
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.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
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.