Alpinist Fitness Assessment Training Plan

$49.00

•5 Week + 1 Day Training Program, 6x days/week, 31 total training sessions
•Sport -Specific train built specifically to train up for the Alpinist Fitness Assessment
•Minimum equipment required, but you need access to a bouldering gym
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

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

REQUIRED EQUIPMENT

  • 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.

 

 

COMMON QUESTIONS

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: 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


REQUIRED EQUIPMENT




  • 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.

Sample Training

SESSION 7 - SATURDAY WEEK 2
Obj: Aerobic Base Development

Training:
(1) 700x Step Ups at Easy Pace with 40-pound, 18kg Pack

“Easy” = You can speak in complete sentences

(2) Run 9K at “Easy Pace for Longer Runs” from the Run Interval Calculator

To get your “Easy Pace for Longer Runs” enter your 15K finish time from the Alpinist Fitness Assessment into the Run Interval Calculator below.

Example: Your 15K finish time was 1 hour, 12 minutes. According to the Run Interval Calculator, your ““Easy Pace for Longer Runs” is 05:46-06:07per km.

Today, complete Part (2)’s 9km run between 51:54 and 54:56.

[RunIntervalCalculator]

******************

TOTAL REST SUNDAY

*******************

SESSION 8 - MONDAY
Obj: Dips, Pull Ups, Shuttle, Core

Warm Up:

4 Rounds

  • 8x Air Squats
  • 4x Burpees
  • 8x Sit-ups
  • Instep Stretch

Training:

(1) 5 Rounds, Every 75 Sec.

  • 30% Bodyweight Bar Dips from Alpinist Fitness Assessment

(2) 5 Rounds, Every 75 Sec.

  • 30% Bodyweight Pull Ups from Alpinist Fitness Assessment

(3) 8 Rounds

  • 150m Shuttle at 300m Interval Chart Pace
  • Rest 55 Seconds between rounds

(4) 4 Rounds

  • 8x EO’s
  • 30/5/30 Sean Special
  • 8x Pull Up Bar Heel Tap
  • 45 Second Front Bridge

****************

SESSION 9 - TUESDAY
Obj: Step Up Intervals

Warm Up:
3 Rounds

  • 25x Step ups (unloaded)
  • 10x Situps
  • Instep Stretch

Training:

(1) 3 Rounds

  • 10 min Step Ups at Step Up Interval Pace with 40-pound, 18kg Pack
  • Rest 3 Minutes between Rounds

How to Get Step Up Interval Pace:

1) Divide your Alpinist Fitness Assessment Step Up Total by 4.

2) Multiply this Number by 1.2, and Round Down.

3) Result is the number of Step Ups you must complete every 10 minute interval above.

Example:

AFA Step Up Total: 986x

986 divided by 4 = 246.5

246.5 X 1.2= 295.8

Round Down = 295

Complete 295x Step Ups every 10 Minute Interval

*****************

SESSION 10 - WEDNESDAY
Obj: V-SUM

Warm Up:
3 Rounds

  • 15 move Wall Traverse
  • 5x Push-ups
  • 10x Sit-ups

Training:

(1) Complete V-SUM

In 50 minutes … Send 8 different boulder problems of increasing difficulty according to your ability. Add up the 8 highest V-numbers for your score.

Count V-plusses (V-2+) as

half points

Example:

V1+V2+V2+V2.5+V3+V3+

V2.5+V2 = 18.

Record your score and compare to SESSION 4

******************

SESSION 11 - THURSDAY
Obj: Running Intervals

Training:

(1) 2 Rounds

  • Run 5K at your “Per km Interval Pace” from the Run Interval Calculator
  • Rest 8 Minutes between Rounds

To get your “Per km Interval Pace” enter your 15K finish time from the Alpinist Fitness Assessment into the Run Interval Calculator below.

Example: Your 15K finish time was 1 hour, 12 minutes. According to the Run Interval Calculator, you “Per km Interval Pace” is between 04:11 and 04:28.

Today, you would run each 5K Interval at a pace between 20:55 and 22:20.

[RunIntervalCalculator]

*******************

SESSION 12 - FRIDAY
Obj: Dips, Pull Ups, Shuttle, Core

Warm Up:
4 Rounds

  • 8x Air Squats
  • 4x Burpees
  • 8x Sit-ups
  • Instep Stretch

Training:

(1) 5 Rounds, Every 75 Sec.

  • 35% Bodyweight Bar Dips from Alpinist Fitness Assessment

(2) 5 Rounds, Every 75 Sec.

  • 35% Bodyweight Pull Ups from Alpinist Fitness Assessment

(3) 8 Rounds

  • 150m Shuttle at 300m Interval Chart Pace
  • Rest 55 Seconds between rounds

(4) 4 Rounds

  • 8x Ankles to Bar
  • 8x EO’s
  • 45 Second Front Bridge
  • 8x Bicycle Crunches
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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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