Description
This 7 week, 6 day/week training program is sport-specifically designed to build your legs and lungs in preparation for single day, car-to-car, or hard, 2-day push, to summit a primarily non-technical peak, such as the Grand Teton, or a Colorado 14-foot’er.
It is also designed to use minimal equipment, and thus be utilized to train without access to a fully-equipped gym, bunches of equipment, and/or personnel who have little lifting experience.
This is Version 4 of the Peak Bagger Training Plan, Updated February 2019.
PROGRAM DESCRIPTION
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 a peak bagging 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.
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 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 25# pack. When possible, ruck on a trail over hilly terrain, but without significant elevation gain/loss
(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, 6 days a week while completing this plan.
STRENGTH TRAINING
The Peak Bagger Training Plan 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 Peak Bagging fitness, but also durability. This training plan deploys a total body core strength exercise called sandbag getups as well, as focused all around core and low back circuits to build your core strength and strength endurance.
Upper Body Strength – Trained via a simple, effective circuit using a dumbbell exercise called Scotty Bobs, and pull ups.
REQUIRED EQUIPMENT
This is a limited equipment training plan. Below is the equipment required:
- Pair of Dumbbells – 25# men, 15# women.
- 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.
- 25# Backpack for step ups and rucking. Any filler can be used for weight.
- Pull up bar
WEEKLY SCHEDULE
- Monday – Step Ups
- Tuesday – 2-a-Day: AM – Leg Blasters, Calf Raise Intervals, Core; PM – Running
- Wednesday – Sandbag Getups, Upper Body Strength Endurance, Moderate Run
- Thursday – Step Ups
- Friday – 2-a-Day: AM – Leg Blasters, Calf Raise Intervals, Core; PM – Running
- Saturday – Rucking
COMMON QUESTIONS
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.
How long should the training sessions take?
Training Sessions run 45 – 120 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.
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.
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.
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?
You can access the plan via username and password 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.
Sample Training
Below is the First Week from this Training Plan:
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MONDAY
SESSION 1
Obj: Uphill Endurance - 45 min
Warm Up:
3 Rounds
5x Walking Lunges
20x Step Ups
5x Hand Release Push Ups
Instep Stretch
Training:
(1) 1 Round
300x Step Ups @ 25#, Moderate Pace
Run 400m
300x Step Ups @ 25#, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
(2) Foam Roll Legs, Low Back
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TUESDAY
SESSION 2
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
(2) 3 Rounds
30/5/30 Sean Special
10x Seated Russian Twists @ 15/25# dumbbell
10x EO's
(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
30 second rest between rounds
See Example HERE
PM SESSION: (30 min)
(1) Run 3 Miles, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
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WEDNESDAY
SESSION 3
Obj: Core Strength, Upper Body Strength, Rucking Endurance
Warm up:
3 Rounds
5x Walking Lunges
5x Hand Release Push Ups
10x Sit Ups
Instep Stretch
Training:
(1) 40x Sandbag Getups @ 40/60#
(2) 3 Rounds
5x Scotty Bobs @ 15/25#
3/5x Pull Ups
Lat + Pec Stretch
(3) Ruck 2 Miles @ 25#, Threshold Pace
“Threshold” = fastest possible without straining
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THURSDAY
SESSION 4
Obj: Uphill Endurance - 55 min
Warm Up:
3 Rounds
5x Walking Lunges
20x Step Ups
5x Hand Release Push Ups
Instep Stretch
Training:
(1) 1 Round
400x Step Ups @ 25#, Moderate Pace
Run 400m
400x Step Ups @ 25#, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
(2) 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
(2) 3 Rounds
15/15 Standing Founder
15/15 Kneeling Founder
10x Face Down Back Ext
10x 1-Leg Poor Man's Leg Curl
(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
30 second rest between rounds
See Example HERE
PM SESSION: (30 min)
(1) Run 3 Miles, Moderate Pace
“Moderate Pace” = Comfortable, but not easy
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SATURDAY
SESSION 6
Obj: Rucking Endurance - 60 min
Training:
(1) Ruck 4 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
Testimonials
I want to give you feedback on this program. My friend and I completed your program and just returned from a climbing trip in the Alps. Our main objective was to summit the Matterhorn. We changed plans at last minute due to snow storm and 60 mph winds on the mountain and instead successfully summited the Dent du Geant, on the Mont Blanc Massif. (We successfully climbed the main Mont Blanc Summit in 2019.). Last week we also summited Monte Argentera and Stella Corno in the Maritime Alps.
I felt very well prepared for these objectives by the Peak Bagger Program. The climbing was very enjoyable as opposed to a physical struggle because we worked hard in advance. We tried to follow the program very closely and we were probably 90% successful at completing the prescribed workouts.
To put in perspective, we are both in our early 60s. We both started climbing about 2015/16. He’s a lawyer and I’m a doctor. We live in ATLANTA GA. We both have wives and kids. The point is we have limited time and energy and the program worked for us.
I’m convinced the climbing was a success because your program is so good. Thanks for the help.
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This past Friday I reached the summit of Mt Shasta. It was my first attempt at a "14er" and to prep for it I followed your "Peak Bagger" programming. The type fitness needed to succeed on Shasta was very different than my typical work as a SWAT operator. After completing "Peak Bagger" which was physically and mentally rigorous, my body and mind were more than prepared to meet the challenges on the mountain. After two days on the mountain including a 13 + hour summit day and down hike to the car my legs still felt strong. The next day, no soreness. What you are putting out there really works! Thank you for what you do. Looking forward to my next challenge. - Jared
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I wanted to give you feedback on your Peakbagger as a prep tool for hiking the Grand Canyon rim to rim to rim in a single day (45 miles). Actually, we did it in 17 hrs, including test, with a 12-pound running pack.
The program kicked ass in preparation for the base of the canyon and the downhills off of the North and South rims. We flew down the declines and had no pain at all when done. We actually ran down the North Rim. Thumbs up!
I just finished a Grand Canyon Hike (down to the river in one day and back up in two days) with a 25 lb pack. I am 66 years old and completed the “Peak Bagger” program prior to the trip. This is the 10th consecutive year for the trip and the Peak Bagger training was a huge success! Usually, the trip down kills my calves & knees. I normally had trouble walking the next day. No such trouble this time. The trip up was actually easy compared to the thousands of step-ups!! As feedback to you for my age group, I was able to do all of the reps and rounds for each session in the peak bagger. I was generally not able to achieve the intensity and in most cases the weight recommended. I think I can get up to it, but over a longer period of time. Do you have any suggestions for maintenance sessions in the gym through the summer? I will likely hike 4-5 days per week, and mountain or road bike 1-2 days per week. Thanks for your great programs and I look forward to any suggestions on maintenance!!! You helped me feel young and strong again.
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Once again, I successfully climbed my objective after using your Peak Bagger Training Plan. This year it was Kings Peak, the Utah high point. And each year, I gain an appreciation for a different aspect of the training. This year I really loved how the training and conditioning helped in my recovery. After our two-day climb, I didn't feel very sore at all. I felt a little tired, but if I wanted to, I could have hiked or climbed something else the next day. Thanks again for great training!
- B
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A quick thank you for your programming. I used your Peak Bagger(again) to prep for a 4 day backpacking trip in Utah. All those step-ups really made me strong throughout the trip - we were mostly off any kind of trail. - K
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I climbed Mt. Elbert in Colorado last week! I used your Peak Bagger Training Plan to prepare for it. It helped me in a way I hadn't expected. After the long day I was tired, of course, but I was not sore at all. My body doesn't recover like it used to, and even in my younger years a climb like this would have wiped me out. But I didn't feel sore whatsoever. I credit those leg blasters.
Thanks for the great training. I'm excited to get to the Big Mountain Plan for my Rainier climb next summer.
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Rob,
I did your Peak Baggers plan leading into a one day hike up and down Mt Whitney. Dude, I felt like a freaking machine. The climb took longer than I'd have liked, I think I could have done it in 2.5 - 3 less hours but we had some newbies that had underestimated how hard it is to walk up a hlll so we had to check the pace. We still averaged 2mph when moving, which isn't too bad. I ran / trotted the distance from TrailCrest to the Summit and felt great doing it.- C
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Just wanted to send kudos to you. I used the Peak Bagger Program to help prepare me for the summer season of instructing/guiding up in Alaska and a short stint on Mt. Baker. I felt really strong even when I was on the sleep deprivation train for several weeks. Ten glaciers later, over 300 miles traveled on foot off trail, and about the same mileage paddling, I still feel pretty strong.
Just returned to the Eastern Sierra and will spend the next month and a half "resting" (playing, but no specific training). Planning on using the Backcountry Ski Training program (November-December) to prep for winter followed by the Bodyweight program (January) and possibly the Big Mountain Training Program (February-April) to prep for next summer mixed with getting ready for my next martial arts test (probably in the spring).
Thanks again, - B
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Rob,
No response necessary, I just wanted to drop you a long-overdue note to thank you for the Peak Bagger Program. Although I probably should have used the Big Mountain plan, I used Peak Bagger to get ready for Mount Rainier last summer. I have never been stronger (or looked better) than after completing those tough six weeks. On the last day of training, just a few days before the climb, I discovered I was pregnant. Thanks to the solid training, I decided to climb anyway and was able to have a very enjoyable climb (and summit). I had such a great experience that the following weekend I went to Colorado and successfully (and easily) summited Pike's Peak.
I now have a healthy and shockingly strong two month old baby girl and am looking forward to using your programs to get back in shape and head back to the mountains together this summer!
Thanks again!- TZ
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Hey Rob,
I wanted to give you and Mtn. Athlete a huge shout out and thanks for your programming. I switched from crossfit to your base fitness programming this past February. I had never been as disciplined and excited about gym-based training as I have been over the past 6 months. I switched to your programming with the goal of training to attempt the Evolution Traverse in the High Sierra. I'm happy to report that we completed the traverse over the course of 5 days (3 days on route, 2 days on hike in and out) this August and it was an incredibly fun and rewarding experience. I completed the Peakbagger Training Program leading up to our trip and it thoroughly kicked my tail in a great way! While the traverse was exhausting and one of the most demanding experiences I've had in the mountains, my legs were never sore and I felt like I recovered well day to day.
It's hard to tell how much the training impacted my performance overall, but I had never felt more fit leading into a climbing objective. I am thankful that the Peakbagger program was so intense and really trained mental fitness alongside my legs and lungs. I pushed through many a PB session, saying to myself...."one step-up at a time" on my way to 800 or breathing through the burn of the leg blasters on those last 10 jump squats. This undoubtedly helped me out in the mountains to push through long days of near constant up and down climbing, route-finding and continuous effort.
Anyway, thanks! We are psyched on our accomplishment and already have plans in the works to attempt a traverse that is a touch harder than the Evo next year!
Best,
- T. , North Carolina
