Ice/Mixed Climbing Preseason Training Program
$69.00
- 6 weeks, 4 days/week
- Ice climbing tool intensive sessions that develop strength and endurance
- Designed to bring you into the early ice climb season already fit for mixed climbing trips.
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
This 6-week training program is designed to prepare athletes sport specifically for the ice/mixed climbing season. It assumes your climbs will have relatively short approaches.
The program trains your 4 days/week (Mon-Thursday) for a total of 24x training sessions and is designed to be completed directly before your first ice/mixed climbing trip. It can also be used during the season to increase/maintain your between-trip ice climbing fitness.
PROGRAM GOALS
- Train your “sport specific” ice/mixed climbing grip, core and calve strength, work capacity and stamina.
- Build your “Mountain Fitness” – legs, lungs, core, and overall work capacity for approaches and long mountain days.
How is this program different than your Expedition Ice/Mixed Climbing Program?
This program is designed to prepare athletes for ice/mixed routes with short approaches – day trips. The Expedition plan is designed to prepare athletes for long, multi-day trips in Alaska, the Canadian Rockies, etc.
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
The program is designed to be completed with minimal training equipment:Sandbag - Men will need a 60# sandbag, women a 40# sandbag. You can make your own sandbag out of a duffle bag and fill with wood pellets, sand, mulch made from ground up tires, etc. We also sell sandbags at our website.
Dumbbells - Men will need two pairs of dumbbells, 25# and 35#. Women will also need two pairs of dumbbells, 15# and 25#.
Bench/Box/Stool for Step ups - You’ll be doing thousands of step ups during this program and will need a 16-18 inch box, stool, bench, tire or something to do step ups on. Our step up benches are 17 inches high.
25-Pound Backpack - you’ll do the step ups loaded with a 25-pound pack. Use rocks, dumbbells, or whatever for weight.
Pull up bar - You’ll need a pull up bar for pull ups and chin ups.
System Boards - We train your sport specific grip strength by having you hang and do intervals using your ice tools on a system board. The minimum sized system board you’ll need is a 4x8 sheet of plywood set at a 25 degree angle. You can use common rock climbing holds with your tools, and also hardware such as old door hinges, door bolt brackets, eye bolts, etc. We use both.
While one 4x8 sheet of plywood is the minimum you’ll need to complete this program, space and cost allowing, we’d recommend you build at least 2 system boards - one at 25-degrees, and one at 45 degrees.
Sample Training
Below is the First Week from this Training Plan:
SESSION 1
Obj: Ice Climbing Stamina/Strength, Base Fitness Core
Warm up: 5 Rounds
- 4x Figure 4's (total)
- 10x Goblet Squats @ 25#
- Instep Stretch
Training:
(1) 5 Rounds
- 3 min 25-Degree Board
- 1 minute Rest
(2) 4 Rounds
- 6x Sandbag Getup (40/60)
- 30/30 Side Bridge
- 10x EO's
- 10x Face Down Back Ext
(3) 10 Rounds
- 30 Second Dead Hang
- 30 Second Rest
******************************
SESSION 2
Obj: Ice Climbing Work Cap/Strength, Base Fitness Work Cap
Warm up: 4 Rounds
- 1 minute 25-Degree Board
- 10x Push ups
- 10x Situps
- Lat + Pec Stretch
Training:
(1) 5 Rounds
- 1 min 45-Degree Board, Constant Movement
- 1 minute Rest
(2) 10 Rounds
- 30 Second 40-Foot Shuttle Sprint
- 30 Second Rest
******* Rest 3 Minutes
(3) 5 Rounds
- 20 Second Dumbbell Swing @ 25/35#
- 20 Second Burpees
- 20 Second Rest
(4) 5 Rounds on 25-Degree Board
- 10 Second Right Arm Lock off
- 30 Second Rest
- 10 Second Left Arm Lock off
- 30 Second Rest
(5) 2 Rounds
- 20 Sec Calve Raise
- 10 Sec Rest in up position
- 20 Sec Calve Raise
- 10 Sec Rest in up position
- 5/8x Pull ups
******************************
SESSION 3
Obj: Ice Climbing Stamina/Strength, Base Fitness Core
Warm up: 5 Rounds
- 4x Figure 4's (total)
- 10x Goblet Squats @ 25#
- Instep Stretch
Training:
(1) 5 Rounds
- 3 min 25-Degree Board
- 1 minute Rest
(2) 4 Rounds
- 6x Sandbag Getups (40/60)
- 20/20 Standing Founder
- 20/20 Kneeling Founder
- 20x Face Down Back Ext
(3) 10 Rounds
- 30 Second Dead Hang
- 30 Second Rest
******************************
SESSION 4
Obj: Ice Climbing Work Cap/Strength, Base Fitness Work Cap
Warm up: 4 Rounds
- 1 minute 25-Degree Board
- 10x Push ups
- 10x Situps
- Lat + Pec Stretch
Training:
(1) 5 Rounds
- 1 min 45-Degree Board, Constant Movement
- 1 minute Rest
(2) 4 Rounds
- 100x Step ups with 25# Pack
- Run 400m
(3) 5 Rounds on 25-Degree Board
- 10 Second Right Arm Lock off
- 30 Second Rest
- 10 Second Left Arm Lock off
- 30 Second Rest
(4) 2 Rounds
- 20 Sec Calve Raise
- 10 Sec Rest in up position
- 20 Sec Calve Raise
- 10 Sec Rest in up position
- 5/8x Pull ups
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