Teton Grand Traverse Training Plan

$69.00

  • 8 Week, 6 Day/Week Training Plan specifically designed to prepare athletes for the fitness demands of the Teton Grand Traverse (10 Peaks, 14 Miles, 24,000 feet of vertical gain and loss)
  • Includes bodyweight strength work, vertical hiking fitness, rock climbing fitness and long trail runs
  • This training plan is one of the 250+ Plans included with an Athlete’s Subscription.

Description

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.

This program combines , loaded vertical climbing, focused eccentric leg strength training for the descent, bodyweight strength and core, long trail runs and 1x day/week rock climb training.
Here is the weekly schedule:
  • 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.
This is not a beginner’s program. Athletes need to have a high level of fitness before beginning the program.

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.

Required Equipment
This is a limited equipment training plan. The strength training in the gym is bodyweight only. Below is the required equipment:
– Steep Hill, Stadium Steps, or 16-inch Step Up Bench for vertical movement
– Backpack with 25 pounds of load
– Pull Up Bar
– Foam Roller
– Bouldering Gym for Wednesday’s V-Sum
Recommended Equipment
– Wrist GPS to monitor running mileage
– Hand Counter to count step ups

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 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:

– Steep Hill, Stadium Steps, or 16-inch Step Up Bench for vertical movement
– Backpack with 25 pounds of load
– Pull Up Bar
– Foam Roller
– Bouldering Gym for Wednesday’s V-Sum
What if I miss a training day?
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: 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

This is a limited equipment training plan. The strength training in the gym is bodyweight only. Below is the required equipment:




- Steep Hill, Stadium Steps, or 16-inch Step Up Bench for vertical movement

- Backpack with 25 pounds of load

- Pull Up Bar

- Foam Roller

- Bouldering Gym for Wednesday's V-Sum

Sample Training

BELOW IS THE ENTIRE FIRST WEEK OF PROGRAMMING

**************************
SESSION 1

Obj: Uphill Movement Under Load Fitness

Training:

(1) Hike up 1,500 Vertical Feet or Complete 1,125x Step Ups @ 16" Box/Step wearing 25# Backpack

Work at a Moderate Pace. Moderate = comfortable but not easy.

(2) Foam Roll Quads/Low Back

Comments:

Part (1) is the Athlete's Choice - Complete laps hiking up and down a steep hill/stadium, steps, etc., or complete step ups to a 16" box or step. Wear a 25# pack for whichever you chose.

**************************
SESSION 2

Obj: Strength, Endurance

Warm Up:

3 Rounds

  • 5x Walking Lunges
  • 5x Push Ups
  • 10x Sit Ups
  • Instep Stretch
  • Lat + Pec Stretch

Training:

(1) 10 Rounds

(2) 6 Rounds

(3) Run 4 Miles, Moderate Pace

Moderate = comfortable but not easy.

(4) Foam Roll Quads/Low Back.

Comments:

You may make today's effort a 2-a-Day if needed due to time constraints. Complete the Leg Blasters/Upper Body work in the AM, run in the PM.

**************************
SESSION 3

Obj: Climbing Fitness, Low Back Strength Endurance

Warm Up:

  • 10 Minutes on Easy Traverse Wall

Training:

(1) Bouldering V-Sum

Record Results

(2) 2 Rounds

(3) Foam Roll Quads/Low Back

**************************
SESSION 4

Obj: Uphill Movement Under Load Fitness

Training:

(1) Hike up 1,500 Vertical Feet or Complete 1,125x Step Ups @ 16" Box/Step wearing 25# Backpack

Work at a Moderate Pace. Moderate = comfortable but not easy.

(2) Foam Roll Quads/Low Back

Comments:

Part (1) is the Athlete's Choice - Complete laps hiking up and down a steep hill/stadium, steps, etc., or complete step ups to a 16" box or step. Wear a 25# pack for whichever you chose.

**************************
SESSION 5

Obj: Strength, Endurance

Warm Up:

3 Rounds

  • 5x Walking Lunges
  • 5x Push Ups
  • 10x Sit Ups
  • Instep Stretch
  • Lat + Pec Stretch

Training:

(1) 10 Rounds

(2) 6 Rounds

(3) Run 4 Miles, Moderate Pace

Moderate = comfortable but not easy.

(4) Foam Roll Quads/Low Back.

Comments:

You may make today's effort a 2-a-Day if needed due to time constraints. Complete the Leg Blasters/Upper Body work in the AM, run in the PM.

**************************
SESSION 6

Obj: Endurance

Training:

(1) Trail Run 7 Miles, Easy Pace

Easy = you can speak in complete sentences

Testimonials

1/6/23


Thanks for all your work at MTI building great training plans. I just got back from a successful summit of Ama Dablam in the Himalayas and thought I'd share some positive feedback about the training that put us in a great position to summit.


Even thought this was a Himalayan peak I thought the Teton Grand Traverse plan better simulated the demands of the SW ridge up Ama Dablam -tons of vert, lots of step ups, everything loaded, etc. Technical rock. ridge and ice climbing at altitude. We modified it a bit to have loaded climbing stamina in the gym with mountaineering boots which simulated the 5.8 rock pitch at 20,000 with a full pack on which felt like 5.11 at that altitude.


Nailed it with loaded step ups, leg blasters and vert training - legs felt great and not once did they feel untrained. I did 2-4000 foot vert sessions of my local mountain Mt. Diablo with 25 lb pack over months and that did the trick.


We did a training climb on Mt. Humphries in Sierra in July as a gauge of fitness and verified the leg strength training was working. Steps on Ama Dablam were more like 22-24 inches high though - big! I'm thinking I'd sprinkle in a few brutal 22-24 inch step us blocks at the end of step up session to simulate the suffering when tired...


Climbing endurance in the gym also worked great - laps with loaded pack in mountaineering boots -was actually fun and got us used to moving dynamically with weight and chunky footwear..


Lung capacity was an issue - summit push had us going from 20,000 to summit of 22.300 in one nighttime/ all day 18 hour push. Wonder if more work capacity could help simulate pushing through restricted oxygen scenarios..?



Also, would be interesting to play with ways to more specifically simulate or "train" for the mental aspects of big efforts where the mind games take center stage. Funny enough I think the MTI training plan itself helped a lot with that - just do the workout when it's raining on a Friday night, just do the full 20 minutes of SBGUs and prone to sprint,  finish all 6 laps in a 300M shuttle run. Just put one foot in front of the other and don't think about it...


Awesome stuff, we appreciate you and all the details that go into these plans.

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

Athlete's Subscription Package

Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.

SIGN UP