The following is a 5-week, 31-session training plan designed to train specifically for improvement on the Alpinist Fitness Assessment.
Alpine climbing objectives carry with them multiple fitness demands basic endurance, mode-specific endurance for uphill hiking, under load, upper, lower and core strength, climbing-specific fitness, and proficiency. Work capacity for short, intense, events, and stamina for long pushes.
The 3.5-5 hour Alpinist Fitness Assessment assesses each of these fitness demands individually, and cumulatively. It is the most sport-specific, demanding and comprehensive assessment of Alpine Climbing fitness in existence.
TRAINING PROGRAM DESCRIPTION
You’ll complete the full Alpinist Fitness Assessment in Session 1 of this training plan. Your results will be used for the following training sessions and progressions in the training plan. In this way, this training plan automatically “scales” to your incoming fitness level.
*** Note – Session 1 of this plan is the full assessment, and we are assuming an aspiring or veteran Alpinist interested in this training plan comes to it with a base level of fitness required to complete the assessment including the final 15K run.
Session 31 of the training plan you’ll re-take the Alpinist Fitness Assessment and compare your results to Session 1.
You’ll train 6 days/week, Saturday through Friday. Sundays will be total rest. This is what your training week will generally look like:
Sunday – Total Rest
Saturday – Easy paced, multi-mode endurance (loaded step ups + run)
Monday – Dips, Pull Ups, Shuttle Sprint Intervals, Core
Tuesday – Loaded Step Up Intervals
Wednesday – Bouldering V-SUM
Thursday – Running Intervals
Friday – Dips, Pull Ups, Shuttle Sprint Intervals, Core
- Measured 25m (82 feet) distance for shuttles
- Pull up Bar
- Dip Station
- 17”/43 cm box or step for step ups
- 40#/18 Kg pack for step ups
- Watch with repeating countdown timer (We like the Timex Ironman)
- **Recommended: GPS watch for measuring distance and time for the running in the assessment and the training 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: email@example.com
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.