This 10-Week, 6 day/week training program is sport-specifically designed to prepare athletes for the high volume and intensity of a single push, Wasatch Ultimate Ridge Link Up (WURL). The WURL is a point-to-point traverse near Cottonwood Heights, Utah. In total, the traverse covers approximately 32 miles with 16,000 feet of elevation gains. The traverse includes extensive rock scrambling.
This plan is designed to be completed the 10 weeks direly before your WURL push. Weeks 9 & 10 in the plan are unload/taper weeks.
This training program has 3 general objectives:
- (1) Increase vertical and decline-specific leg strength and strength endurance.
- (2) Increase running fitness and volume build to be able to run and complete the WURL
- (3) Develop your rock climbing fitness and stamina for the extensive scrambling and climbing on the traverse.
This is Version 1 of this plan, designed in June, 2023.
Running Fitness/Longer Runs
Below is the weekly mileage and Saturday long trail run in the plan:
Week Mileage Long Run
1 14 6
2 17 8
3 20 9
4 22 10
5 25 12
6 27 15
7 28 16
8 32 18
9 21 10
10 10 6
The vertical fitness and uphill movement endurance programming in this plan is intense and high volume. It begins with 1,600 vertical feet of focused climbing or step ups in Week 1, and concludes with 8,000 vertical week for Week 8.
This training plan includes two options for building vertical fitness:
Gym-Based Option – this is for athletes without easy access to a long, steep hill they can hike and do laps on. The gym-based work focuses on MTI’s leg blaster complex to build the eccentric leg strength for the downhills and high volume step ups wearing a 20-pound back pack to build the concentric leg strength and strength endurance for the uphills.
Steep Hill Option – this option is for athletes with access to a long, steep hill, and includes specific daily vertical gain and loss totals which can be completed by doing laps on a steep hill wearing a 20-pound backpack.
Rock Climbing Fitness & Stamina
This training plan includes 1 day/week in a bouldering gym to build rock climb grip strength fitness and stamina.
- Mon: Rest
- Tue: Vertical Leg Strength and Uphill Movement Endurance
- Wed: Moderate Pace Run
- Thu: Vertical Leg Strength and Strength Enduranceertical Leg Strength and Uphill Movement Endurance
- Fri: Rock Climbing Fitness/Stamina, Low Back Fitness
- Sat: Long Moderate Pace Trail Run
- Sun: Short Easy Pace Trail Run
What is the Required Equipment?
- Foam Roller
- 16-20″ Box or Bench for Step Ups
- 20# Backpack
- GPS Watch/Phone App or courses/trails of known distance
- Bouldering Gym
How Long do the Sessions Last?
1-6 hours depending upon your running/climbing pace. Longest day will be the Saturday’s long run which peaks at 18 miles on week 7. Tuesday and Thursday vertical climbing via step up or a steep hill will also take significant time. Overall, this training plan will take significant training time and commitment.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.
This plan is designed for someone completing the WURL in a single push. How should I modify the plan if I want to complete the WURL over several days?
Please email email@example.com and provide him the details of your trip, including total days and estimated pack weight.
What does 25/35# Dumbbell Crawl mean? What about 3/5x Chin Ups.
25/35# Dumbbell Crawl = women use 25#, men use 35#
3/6x Chin Ups = Women do 3x, Men do 6x.
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: firstname.lastname@example.org
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.