Grand Canyon Rim to Rim Training Plan

Description

This intense, 8-week, 6 day/week training plan is event-specifically built to prepare athletes for a complete, 1-day, Grand Canyon Rim-To-Rim hike from the South Kaibab Trailhead to the North Kaibab Trailhead (or similar), covering approximately 20 miles and 10,500 vertical feet.

This training program has a strong mountain aerobic endurance emphasis – uphill hiking under load, rucking (hiking/walking with loaded pack), and running – which reflects the major fitness demand of Rim to Rim effort. This plan also trains eccentric leg strength and strength endurance, calf strength and strength endurance, core strength and strength endurance, and upper body strength endurance.

This is Version 2 of the plan, built September, 2024.

Mountain Endurance

The mountain endurance training in this plan is built around 3 exercise modes:

(1) Step Ups train uphill hiking under load. Step ups are a basic, butt-kicking single mode exercise used to build sport-specific climbing leg strength and cardio in a controlled, gym environment. During this program, expect to do thousands of step ups with a 30# pack. This is the primary exercise I’ll use to get your legs and lungs ready for long hiking uphill, thousands of feet to bag a peak. You can use any box, or bench, 15-18” high, for step ups.

(2) Rucking (hiking/walking with a pack) trains for the approach prior to the steep climbing, and egress back to the trailhead. “Rucking” is a military term which is simply fast walking with a pack. In this program you’ll ruck wearing a 30# pack. When possible, ruck on a trail over hilly terrain, but without significant elevation gain/loss

(3) Running trains overall leg-based, mountain-endurance.

Mountain Endurance training makes up the bulk of the training in this plan. You’ll do step ups, run or ruck, 4-6 days a week while completing this plan, including a weekly recovery run and a long weekend ruck (8-15 miles)

Strength Training

This includes focused strength training for eccentric leg strength, calf strength and strength endurance, core strength and upper body strength

Eccentric Leg Strength is trained using MTI’s proven Leg Blaster progression.  Leg Blasters are an intense, body weight only, lower body complex of exercises which builds incredible leg strength, and lactate tolerance. Also, we’ve found it key to building eccentric leg strength. During your trip, you’ll be climbing the mountain, but you’ll also be hiking down it. Coming down forces your legs to work eccentrically, and can lead to crippling soreness in the next day. Leg Blasters will help you prepare for this.

Calf Strength & Strength Endurance – Often calves are the first to fail on steep hiking efforts. This training plan deploys calf raise intervals to build calf strength and strength endurance.

Core Strength – Mid-section strength plays a hidden, but key roll in not only these types of mountain events, but also durability. This training plan deploys MTI’s Chassis Integrity functional core strength training methodology to build your core strength and strength endurance in a way that transfers to mountain performance.

Upper Body Strength – Trained via a simple push up variations paired with Leg Blasters in the same circuit.

Required Equipment

This is a limited equipment training plan. Below is the equipment required:

• Sandbag – 60# Men, 40# women. You can purchase a sandbag from the mountainathlete.com website store, or build your own out of an old duffle bag.
• 15-18” Box, bench, stool or whatever for step ups.
• 30# Backpack for step ups and rucking. Any filler can be used for weight.

Training Schedule

• Monday – Leg Blasters, Upper Body Strength, Calf Raise Intervals, Chassis Integrity and Running (Week 5-8)
• Tuesday – Step Ups
• Wednesday – Recovery Run – 4-7 Miles
• Thursday – Leg Blasters, Upper Body Strength, Calf Raise Intervals, Chassis Integrity and Running (Week 5-8)
• Friday – Step Ups
• Saturday – Rucking (8-15 Miles)
• Sunday – Total Rest

The Grand Canyon Rim to Rim

There is a sign just downhill from the entrance to every hiking trail in the Grand Canyon…Downhill is optional, uphill is not.  As you descend from the rim over 4,700’ to the valley floor, you will experience a 20-degree temperature difference on any given day between the top of the canyon and the bottom of the canyon.  You must be well-trained and prepared to handle the arduous adventure, but the incredible views and life-moments are well worth the effort!  In March and November, you will see snow at the top and beautiful 60s in temperature at the bottom.  In the summer, you will enjoy 80 degrees at the top, and over 100 degrees at the bottom.  The South Kaibab has no water source except the top and the bottom of the trail.  Often in winter the upper water fountains on North & South Kaibab and Bright Angel Trail are closed as temperatures approach freezing, and in March and October, there can be ice at the top of the trail at any trailhead.  Dressing in layers and carrying appropriate amounts of water is necessary in the Grand Canyon!

The South Kaibab Trail from the South Rim to the bottom of the canyon descends 4,700’ over 7.0-miles, for an average slope of 12.7%.  However, do not be fooled, it really is two sections of even steeper downhill with a flat section in-between.  Though it is shorter, there is no water source along this trail.

Alternatively, the Bright Angel Trail from the South Rim to the bottom of the canyon adds 2.5-miles but descends slightly less at 4,340’ over 9.5-miles, for an average 10.5% down slope.  There is water about 1/3 of the way along the trail at the Indian Garden Campground and the end is a nice rolling section that is just above the riverbank.

The North Kaibab trail climbs 5,740’ over 13.7-miles, climbing at a 7.9% average grade, which doesn’t sound bad, but the first several-miles are very flat to low slope with the majority of the climb getting over the Kaibab plateau right in the last 4-miles of the trail.  There are two water sources on this trail at the Cottonwood Campground and halfway up the steep climb section by the north entrance.

Most hikers go from south to north due to having water available at more locations on the North Kaibab.  However, you can do this Rim-to-Rim using any direction you choose, and any combination of the main three trails.  Hiking the Grand Canyon is the rough equivalent of running a marathon and Climbing a 14,000’ Colorado peak, all in the same day.  But never fear, with proper training…you can crush the trail and enjoy some of the most amazing things you’ll ever see in your lifetime!

This Training Plan is designed to prepare you to complete Rim-To-Rim hike from South Kaibab Trailhead to North Kaibab Trailhead, which will cover 20.7-miles and 10,440 vertical feet, carrying a 25# daypack plus water.  Alternatively, you could similarly accomplish the Bright Angel to North Kaibab, or any of the trailheads to the bottom and back to the original starting location.  We recommend accomplishing a start/finish within daylight hours (March thru September sunrise and sunset 3/21 & 9/21 = 6:58 AM to 7:08 PM).  A goal of ten hours would allow for a two hour enjoyment time at the bottom of canyon and for transportation back to the opposite rim.

Required Equipment

This is a limited equipment training plan. Below is the equipment required:

• Sandbag – 60# Men, 40# women. You can purchase a sandbag from the mountainathlete.com website store, or build your own out of an old duffle bag.
• 15-18” Box, bench, stool or whatever for step ups. We build our own step up benches.
• 30# Backpack for step ups and rucking. Any filler can be used for weight.

COMMON QUESTIONS

How long should the training sessions take? 

Training Sessions run 45 – 5 hours, depending on your hiking/rucking speed. Saturday’s training is a long ruck on hilly terrain – and build from 8-15 miles. Saturday will be your longest training day.

What if I can’t keep up the Monday through Saturday Training Schedule?

If for any reason you cannot keep training schedule, do not skip a training session. Rather, complete all the training sessions in order. The programming is progressive – and the training builds upon itself.  Whatever the schedule, always take one day per week, as total rest.

Can I see an example of the training?

Click the “Sample Training” tab above to see the entire first week of programming from the plan. We encourage you to complete the first week before purchase.

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.

I’m planning to complete this trip as an overnight and spending the night in the bottom of the Canyon. Should I change the plan?

No – complete the programming as prescribed.

I’m planning an over and back trip …. Down and up, then back down and back up to the start. Should I change the plan?

Yes … increase the step up volume by 30% for each training session, and double the prescribed Wednesday recovery run distance and the Saturday rucking distance.

Where do I find unfamiliar exercises?

See our Exercise Library HERE.

What about nutrition?

See our Nutritional Guidelines HERE.

What does “40/60#” mean? How about “3/5x”?

“40/60# = women use 40#, men use 60#. 3/5x = women do 3x reps, men do 5 reps.

What if I have more questions?

Email coach@mtntactical.com

Good luck!

Rob Shaul

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

This is a limited equipment training plan. Below is the equipment required:

• Sandbag - 60# Men, 40# women. You can purchase a sandbag from the mountainathlete.com website store, or build your own out of an old duffle bag.


• 15-18” Box, bench, stool or whatever for step ups. We build our own step up benches.


• 30# Backpack for step ups and rucking. Any filler can be used for weight.

Sample Training

Testimonials

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