Grand Canyon Rim to Rim Training Plan

$49.00

  • 7 weeks 6 days/week
  • Specifically designed to build strength and stamina into your legs required for 20-mile, 10.5K vertical foot gainl/loss Rim to Rim hike of the Grand Canyon
  • Requires minimal equipment or gym training experience
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

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 1 of the plan, built November, 2020.

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

Fitness Demand

Exercise

End-of-Cycle Goal

Downhill Hiking Fitness

Leg Blasters

6x Full Leg Blasters

Mountain Endurance

(1) Rucking

(2) Step-Ups @30#

(3) Running

(1) 15-miles @ 30#, Hilly Course

(2) 2,000x Step Ups @ 30#, 15-18” bench

(3) By-Weekly Running, Up to 7 miles

Calf Fitness

Calf Raise Intervals

8x, 1-minute long, Calf Raise Intervals

Chassis Integrity, Strength Endurance

Sandbag-based, Chassis Integrity Circuits

20-Minute “Grinds” of 3-exercise circuits

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

Below is the entire first week of programming from the plan:

*******************
MONDAY
SESSION 1
Obj: Downhill Leg Strength (Eccentric), Chassis Integrity, Calf Strength Endurance


Warm Up:


3 Rounds




Training: 


(1) 10 Rounds




(2) 15-Minute Grind ...




"Grind" = work through the exercises in this circuit steadily, not frantically, for the prescribed time.


(3) 3 Rounds




  • 20 second rapid calf raise

  • 10 second hold in up position

  • 20 second rapid calf raise

  • 10 second hold in up position


Rest 30 Seconds Between Rounds


See Example HERE


(3) 2 Rounds




*****************
TUESDAY
SESSION 2
Obj: Uphill Endurance


Warm Up:


3 Rounds




Training:


(1) 600x Step Ups @ 30# Backpack, Moderate Pace


“Moderate Pace” = Comfortable, but not easy


(2) Foam Roll Legs, Low Back


***************
WEDNESDAY
SESSION 3
Obj: Recovery Run


Training:


(1) Run 4 Miles, Easy Pace


"Easy" = you can speak in full sentences while moving


*****************
THURSDAY
SESSION 4
Obj: Downhill Leg Strength (Eccentric), Chassis Integrity, Calf Strength Endurance


Warm Up:


3 Rounds




Training: 


(1) 10 Rounds




(2) 15 Minute Grind ...




"Grind" = work through the exercises in this circuit steadily, not frantically, for the prescribed time.


(3) 3 Rounds




  • 20 second rapid calf raise

  • 10 second hold in up position

  • 20 second rapid calf raise

  • 10 second hold in up position


Rest 30 Seconds Between Rounds


See Example HERE


(4) 2 Rounds




*************
FRIDAY
SESSION 5
Obj: Uphill Endurance


Warm Up:


3 Rounds




Training:


(1) 600x Step Ups @ 30# Backpack, Moderate Pace


“Moderate Pace” = Comfortable, but not easy


(2) Foam Roll Legs, Low Back


*************
SATURDAY
SESSION 6
Obj: Endurance - Rucking


Training:


(1) Ruck 8 Miles @ 30#, Moderate Pace, Hilly course if possible.


“Moderate” = Comfortable but not easy

Show More

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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