This 10-Week, 6 day/week training program is event-specifically designed as a “peak” training plan prepare athletes for a primarily non-technical, guided, big mountain expedition-style alpine climbs such as peaks in the Canadian Rockies, Alaska and Himalaya.
This plan is designed to be completed the 10 weeks direly before departing for your trip. Week 10 in the plan is an unload/taper week.
This training program has 3 general objectives:
- Increase vertical and decline-specific leg strength and strength endurance.
- Increase base mountain endurance via easy and moderate pace runs and trail runs.
- Train your Chassis Integrity (functional core)
This is Version 3 of this plan, built June, 2023.
Changes from V2:
- Total re-write of the vertical fitness (step ups, hiking) and run programming/progression in the plan
- Overall increase in mountain endurance volume
- Change and update to the Chassis Integrity programming
Below is the weekly running volume in miles, and the Saturday long trail run in the plan:
Week Total Miles Long Run (Miles)
1 18 8
2 20 9
3 23 10
4 25 11
5 27 12
6 29 13
7 31 14
8 33 15
9 34 16
10 20 n/a
Below is the weekly focused hiking or step up volume, while wearing a 35# backpack:
Week Total Vert Feet
10 n/a n/a
Vertical Leg Strength
The vertical leg strength and uphill movement endurance programming in this plan is intense and high volume.
This training plan includes two options for building the uphill and downhill leg strength, strength endurance, and recovery needed to complete and recover from the vertical gain/loss in the WURL.
Gym-Based Option – this is for athletes without easy access to a long, steep hill they can hike and do laps on. The gym-based work focuses on MTI’s leg blaster complex to build the eccentric leg strength for the downhills and high volume step ups to build the concentric leg strength and strength endurance for the uphills.
Steep Hill Option – this option is for athletes with access to a long, steep hill, and includes specific daily vertical gain and loss totals which can be completed by doing laps on a steep hill wearing a backpack.
This training plan includes 1 day/week of bodyweight chassis integrity (functional core) training – 15-22 minutes weekly.
- Mon: Vertical Fitness – step ups or hill hike
- Tue: Eccentric Leg Strength, Easy Road Run
- Wed: Chassis Integrity
- Thu: Vertical Fitness – step ups or hill hike
- Fri: Easy Pace Trail Run
- Sat: Long Moderate Pace Trail Run
- Sun: Total Rest
How do I know I’m ready for this plan?
To determine if you need are ready for this training plan, 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 Mountaineering / Hiking Prep Plan prior to beginning this plan.
What is the Required Equipment?
- Foam Roller
- 16″ Box or Bench for Step Ups
- 35 pound backpack
- GPS Watch/Phone App or courses/trails of known distance
- Pair of 15# dumbbells for women, 25# dumbbells for men
How Long do the Sessions Last?
1-8 hours depending upon your running/climbing pace. Longest day will be the Saturday’s long trail run which peaks at 40km on week 8. Tuesday and Thursday vertical climbing via step up or a steep hill will also take significant time. Overall, this training plan will take significant training time and commitment.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.
What does 25/35# Dumbbell Crawl mean? What about 3/5x Chin Ups.
25/35# Dumbbell Crawl = women use 25#, men use 35#
3/6x Chin Ups = Women do 3x, Men do 6x.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
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.