The 23-week Everest Training Plan is sport-specifically built to prepare athletes for a guided Mountain Everest Expedition. The plan is designed to be completed 23 weeks directly before you depart for Asia.
The Everest Training Plan is built with three sub-plans, “Everest Base,” “Everest Build” and “Everest Peak.” These three sub-plans are progressive and build upon one another – beginning with Base, followed by Build, and finishing with Peak directly before the departure for Asia.
This is an intense training plan, with a high work volume and a demanding time commitment. It is specifically designed to reflect the fitness demands of an Everest climb.
This is the first version of this plan, built December 2018.
Each sub-plan trains Strength, Endurance and Chassis Integrity (MTI’s functional core strength methodology).
Focus is improving total body strength, relative strength (strength per bodyweight), and eccentric leg strength all without significant weight gain. Strength improvements are aimed not only at better performance on the mountain, but also on improving overall durability.
Everest Base trains overall total body strength using a bodyweight assessment and follow-on progressions. Everest Build trains total body strength using free weights and three classic barbell exercises.
Everest Peak’s strength work is focused on training eccentric leg strength, specifically using MTI’s Leg Blaster complex and progression.
Chassis Integrity is MTI’s functional core strength training methodology. A strong mid-section not only improves overall performance, but also improves durability. Each of the sub-plans trains chassis integrity 1-2x/week.
Improving Mountain Endurance is the primary focus of the Everest Training Plan and each sub-plan. Specifically, the plan trains uphill endurance under load, and overall aerobic endurance. Each sub-plan deploys two endurance modes – loaded step ups and unloaded running.
Loaded Step Ups are used to train uphill endurance under load. Unloaded running is used to train overall aerobic endurance.
Over the course of this 23-week plan, the bulk of your training time will be spent doing step ups and running.
The Chart Below outlines the three sub-plans. Each sub-plan includes a taper/unload week at the end, and are designed to be run directly after each other.
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.
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.