Kilimanjaro Training Plan

$69.00

  • 5 Week, 6 Day/Week Training Plan specifically designed to prepare a recreational backpacker for a 5-10 day, guided, non-technical ascent of Mountain Kilimanjaro in Africa
  • Includes mountain specific endurance, strength and core training
  • This training plan is one of the 250+ Plans included with an Athlete’s Subscription.

Description

This 5-week, 6 day/week program is specifically designed to prepare a recreational backpacker for a 5-10 day, guided, non-technical ascent of Mountain Kilimanjaro in Africa. Depending upon your route it’s assumed you’ll hike travel 7-12 miles/day, and carry a 25-pound pack during your trip up Kili. 

This training plan is sport-specifically designed to prepare you for a guided trip up Kilimanjaro. It’s designed to be completed the 5 weeks directly before your depart for Africa. 

This is Version 1 of the plan, designed in December 2022.

 

PROGRAM DESCRIPTION

In terms of physical demands, ascending Kilimanjaro is not especially difficult. Most guided routes are non-technical, and the trips extended. The primary reason for ascent failure is acclimization issues – i.e. altitude sickness. The summit of Kilimanjaro is over 19,000 feet high. This is the reason most guided trips are 5-10 days long – to allow guided clients to acclimate to the altitude. 

The fitness demands of a guided ascent up Kili include daily hiking distances ranging from two to 12 miles/day, and altitude gains up to 4,500 feet/day. Post summit, clients may descent up to 10,000 feet in a day.

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 demands of any high altitude mountaineering trip, including climbing Kilimanjaro. 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.

 

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 25# pack. This is the primary exercise I’ll use to get your legs and lungs ready for hiking uphill. You can use any box, or bench, 15-18” high, for step ups.

(2) Rucking (hiking/walking with a pack) trains for the miles of flat and/or rolling trail. “Rucking” is a military term which is simply fast walking with a pack. In this program you’ll ruck wearing a 25# pack – the same load you’ll expect to carry into the mountains. When possible, ruck on a trail over hilly terrain, but without significant elevation gain/loss. This plans rucking distance extend to 12 miles/day.

(3) Running trains overall leg-based, mountain-endurance. When possible, run hilly terrain, but without significant elevation gain/loss.

Mountain Endurance training makes up the bulk of the training in this plan. You’ll do step ups, run or ruck, multiple days per week while completing this plan.

 

STRENGTH TRAINING

The plan includes focused strength training for eccentric leg strength, calf strength and strength endurance, core strength and strength endurance, 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 gaining elevation hiking uphill, but you’ll also be hiking downhill. Hiking downhill 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 hiking fitness and durability. This training plan deploys a MTI’s proven “Chassis Integrity” core strength training methodology, two days per week.

 

REQUIRED EQUIPMENT

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

  • 1Pair of Dumbbells – 25# men, 15# women.
  • Sandbag – 60# Men, 40# women. You can purchase a sandbag from the mtntactical.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.
  • Backpack for step ups and rucking, and 25# of load. Any filler can be used for weight. You’ll wear a 25# backpack for both step ups and rucking.
  • Foam Roller

 

WEEKLY SCHEDULE

  • Monday – Step Ups, Calve Raise Intervals
  • Tuesday – 2-a-Day: AM – Leg Strength, Upper Body Strength, Core ; PM – Running
  • Wednesday – Rucking
  • Thursday – Step Ups, Calve Raise Intervals
  • Friday – 2-a-Day: AM – Leg Strength, Upper Body Strength, Core ; PM – Running
  • Saturday – Rucking

 

COMMON QUESTIONS

How long should the training sessions take?
Training Sessions run 45 – 180 minutes long, depending upon the day. Tuesday’s and Thursdays are 2-a-Days, with gym-based training in the AM, and running in the PM. Wednesdays and Saturdays are rucking endurance work with Saturdays being a long ruck. Each training session has a listed estimated completion time objective.

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. Whatever the schedule, always take one day per week, as total rest.

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

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.

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


  • 1Pair of Dumbbells - 25# men, 15# women.

  • Sandbag - 60# Men, 40# women. You can purchase a sandbag from the mtntactical.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.

  • Backpack for step ups and rucking, and 25# of load. Any filler can be used for weight. You'll wear a 25# backpack for both step ups and rucking.

  • Foam Roller

Sample Training

Below is the First Week from this Training Plan:

 

MONDAY
SESSION 1
Obj: Uphill Endurance

Warm Up: 

3 Rounds
5x Walking Lunges
20x Step Ups
5x Hand Release Push Ups
Instep Stretch

Training:

(1) 1 Round
500x Step Ups @ 25#, Moderate Pace

“Moderate Pace” = Comfortable, but not easy

(2) 4 Rounds
20 second rapid calf raise
10 second hold in up position
20 second rapid calf raise
10 second hold in up position
30 second rest between rounds

See Example HERE

(3) Foam Roll Legs, Low Back

******************************

 

TUESDAY
SESSION 2
Obj: 2-A-Day, Leg Strength,  Upper Body Strength, Core, Running
AM SESSION: (45 min)

Warm Up:

3 Rounds
10x Squats
8x Hand Release Push Ups
5x Walking Lunges
Instep Stretch

Training: 

(1)  8 Rounds
Mini Leg Blaster
Rest 30 Seconds

(2) 4 Rounds
3x Scotty Bobs @ 15/25#
5x  Sandbag Getups @ 40/60#
10x Seated Russian Twists @ 15/25# dumbbell
5x Backwards Sandbag Drag @ 40/60#

PM SESSION:  (30 min)

(1) Run 3 Miles, Moderate Pace

“Moderate Pace” = Comfortable, but not easy

******************************

 

WEDNESDAY
SESSION 3
Obj: Rucking Endurance

Training:

(1) Ruck 4 Miles @ 25#, Moderate Pace

“Moderate” = Comfortable but not easy

******************************

 

THURSDAY
SESSION 4
Obj: Uphill Endurance

Warm Up: 

3 Rounds
5x Walking Lunges
20x Step Ups
5x Hand Release Push Ups
Instep Stretch

Training:

(1) 1 Round
600x Step Ups @ 25#, Moderate Pace

“Moderate Pace” = Comfortable, but not easy

(2) 4 Rounds
20 second rapid calf raise
10 second hold in up position
20 second rapid calf raise
10 second hold in up position
30 second rest between rounds

See Example HERE

(3) Foam Roll Legs, Low Back

******************************

 

FRIDAY
SESSION 5
Obj: 2-A-Day, Leg Strength, Low Back, Running

AM SESSION: (45 min)

Warm Up:

3 Rounds
10x Squats
8x Hand Release Push Ups
5x Walking Lunges
Instep Stretch

Training: 

(1) 10 Rounds
Mini Leg Blaster
Rest 30 Seconds

(2) 4 Rounds
15/15 Standing Founder
3x Scotty Bobs @ 15/25#
15/15 Kneeling Founder
5x  Sandbag Getups @ 40/60#

PM SESSION:  (30 min)

(1) Run 3 Miles, Moderate Pace

“Moderate Pace” = Comfortable, but not easy

******************************

 

SATURDAY
SESSION 6
Obj: Rucking Endurance

Training:

(1) Ruck 8 Miles @ 25#, Moderate Pace

“Moderate” = Comfortable but not easy

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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