Outside's Mountaineering Training Plan by Doug Schurman
24 weeks - $24.95
Total Hours: 57
Total Hours: 57
Peak Fitness
You don’t need any special skills to climb a big, glaciated mountain, like Mount Rainier, with a guiding service. You just need to show up in the best hiking shape of your life. This six-month plan, designed by Doug Schurman—co-author of The Outdoor Athlete and co-owner of bodyresults.com, a wilderness-sports-conditioning service—incorporates home-gym-friendly strength and endurance exercises to gradually build your fitness toward a no-sweat summit day. You'll dramatically improve you hiking endurance for steep terrain, as well as your lower body and core strength to prepare you to carry a heavy pack. This plan was tailor-made for climbers of Mt. Rainier, but is also ideal for anyone planning on a big mountain climb or long-distance backpacking trip.
You don’t need any special skills to climb a big, glaciated mountain, like Mount Rainier, with a guiding service. You just need to show up in the best hiking shape of your life. This six-month plan, designed by Doug Schurman—co-author of The Outdoor Athlete and co-owner of bodyresults.com, a wilderness-sports-conditioning service—incorporates home-gym-friendly strength and endurance exercises to gradually build your fitness toward a no-sweat summit day. You'll dramatically improve you hiking endurance for steep terrain, as well as your lower body and core strength to prepare you to carry a heavy pack. This plan was tailor-made for climbers of Mt. Rainier, but is also ideal for anyone planning on a big mountain climb or long-distance backpacking trip.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Strength
Strength
Planned Time: 0:00:00
In this plan, you will alternate two groups of strength exercises to prep your legs and core to climb and descend well with a loaded pack. Today, you will work on Routine 1.
Planned Time: 0:00:00
In this plan, you will alternate two groups of strength exercises to prep your legs and core to climb and descend well with a loaded pack. Today, you will work on Routine 1.
Workout #2 : Other
Aerobic
Planned Time: 0:30:00
The best aerobic training for mountaineering mimics what you’ll do on the mountain: long, slow, uphill grinding. Good options include hiking, trail running, stair climbing, and, at the gym, the elliptical trainer, inclined treadmill, and stepmill. For today, your aerobic workout will last for 30 min. at high intensity: 75–85 percent of your max heart rate (HR).
Planned Time: 0:30:00
The best aerobic training for mountaineering mimics what you’ll do on the mountain: long, slow, uphill grinding. Good options include hiking, trail running, stair climbing, and, at the gym, the elliptical trainer, inclined treadmill, and stepmill. For today, your aerobic workout will last for 30 min. at high intensity: 75–85 percent of your max heart rate (HR).
Workout #3 : Day Off
Rest
Workout #4 : Day Off
Rest
Workout #5 : Other
Aerobic
Planned Time: 0:45:00
The best aerobic training for mountaineering mimics what you’ll do on the mountain: long, slow, uphill grinding. Good options include hiking, trail running, stair climbing, and, at the gym, the elliptical trainer, inclined treadmill, and stepmill. Your workout today should be 45 min. long at moderate intensity: You can sustain this intensity for well over an hour and talk in short phrases; 65–75 percent of your max heart rate (HR).
Planned Time: 0:45:00
The best aerobic training for mountaineering mimics what you’ll do on the mountain: long, slow, uphill grinding. Good options include hiking, trail running, stair climbing, and, at the gym, the elliptical trainer, inclined treadmill, and stepmill. Your workout today should be 45 min. long at moderate intensity: You can sustain this intensity for well over an hour and talk in short phrases; 65–75 percent of your max heart rate (HR).
Workout #6 : Strength
Strength
Planned Time: 0:00:00
Today, you'll work on Routine 2 of your planned strength exercises, which will prep your legs and core to climb and descend well with a loaded pack.
Planned Time: 0:00:00
Today, you'll work on Routine 2 of your planned strength exercises, which will prep your legs and core to climb and descend well with a loaded pack.
Workout #7 : Other
Aerobic
Planned Time: 1:00:00
For your weekend workout, do 60 min. of aerobic exercise: hiking, jogging, inclined treadmill, etc. Minimize non-load-bearing sports like biking or swimming.
Planned Time: 1:00:00
For your weekend workout, do 60 min. of aerobic exercise: hiking, jogging, inclined treadmill, etc. Minimize non-load-bearing sports like biking or swimming.
Workout #8 : Other
Aerobic
Planned Time: 0:30:00
The best aerobic training for mountaineering mimics what you’ll do on the mountain: long, slow, uphill grinding. Good options include hiking, trail running, stair climbing, and, at the gym, the elliptical trainer, inclined treadmill, and stepmill. For today, your aerobic workout will last for 30 min. at high intensity: 75–85 percent of your max heart rate (HR).
Planned Time: 0:30:00
The best aerobic training for mountaineering mimics what you’ll do on the mountain: long, slow, uphill grinding. Good options include hiking, trail running, stair climbing, and, at the gym, the elliptical trainer, inclined treadmill, and stepmill. For today, your aerobic workout will last for 30 min. at high intensity: 75–85 percent of your max heart rate (HR).
Workout #9 : Strength
Strength
Planned Time: 0:00:00
In this plan, you will alternate two groups of strength exercises to prep your legs and core to climb and descend well with a loaded pack. Today, you will work on Routine 1.
Planned Time: 0:00:00
In this plan, you will alternate two groups of strength exercises to prep your legs and core to climb and descend well with a loaded pack. Today, you will work on Routine 1.