With 10 Peaks, 14 Miles, 24,000 feet vertical gain and loss, the Teton Grand Traverse is perhaps the premier alpine traverse in the lower 48.
Starting elevation is 6,700 feet. The Grand Traverse links Teewinot, Mount Owen, the Grand Teton, Middle Teton, South Teton, Ice Cream Cone, Gilkey Tower, Spalding, Cloudveil Dome and Nez Perce for a total of ten summits.
With climbing difficulties up to 5.8, the Grand Traverse is not exceptionally difficult technically, but route finding is tricky. The effort is frequently completed in a day by athletes who free solo the technical portions and run the rest. Record time is just over 6 hours.
Most complete the Grand Traverse in 2-3 days, with one or two bivys.
From a fitness perspective, the Grand Traverse’s major fitness demand is non-technical vertical mountain movement endurance, strength endurance and stamina, which is the primary focus of this training plan.
This is an intense, 8 week, 6-day/week training plan designed to prepare athletes for the fitness demands of the Teton Grand Traverse. It is designed to be completed the 8 weeks directly before the climb. Week 8 in the plan is an unload/taper week.
- Monday: Loaded Step Ups or Vertical Ascent
- Tuesday: Eccentric Leg Strength Training, Bodyweight upper body and core, Moderate Run (Possible 2-A-Day)
- Wednesday: Climbing Fitness in Bouldering Gym
- Thursday:Loaded Step Ups or Vertical Ascent
- Friday:Eccentric Leg Strength Training, Bodyweight upper body and core, Moderate Run (Possible 2-A-Day)
- Saturday: Long Trail Run out to 13 miles.
Week one includes two days of strength training, 3000 feet of vertical movement, a 8 miles of moderate running and 7 mile trail run. The program increases in difficulty from there and peaks at Week 7 with 7,000 feet of vertical movement, 20 miles of moderate running and a 13 mile trail run.
The “Sample Training” includes the entire first week of programming. We recommend athletes complete this before purchase to see if they are ready.
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 with the Training Sessions take?
60-180 Minutes. Bodyweight Strength Training (Tuesday/Thursday) is designed to take 30-40 minutes, but these sessions also include a moderate run which can be completed directly after the strength work or later in the day as a 2-a-day. Endurance days could extend to 180 minutes.
What does “4/8x” mean?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
What Equipment is Required?
This is a limited equipment training plan. The strength training in the gym is bodyweight only. Below is the required equipment:
Ideally, you will train 6 days in a row, and take 1 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
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: email@example.com
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.