Mountaineering Training | Fit To Climb: Week 1

Posted by: | February 04, 2013
Categories: *Mountaineering Fitness & Training

This is officially the first training week Fit To Climb and of your Mount Rainier adventure. Much like fastening up a coat, it’s really important to get the first button in the right hole, or no amount of effort at the other end is going to make the process successful!

In physical training, a core foundational principle is to develop correct movement patterns, this so we can use our bodies efficiently while avoiding injury. The method we’ll use to practice this week is the Daily Dozen. (Download a description of the Daily Dozen here).

During this first week of training, measure your success by performing the exercises with the greatest amount of skill possible. Consider how you’ll want to move on the mountain during your climb, moving over rocks covered in ice, wearing crampons and a heavy backpack, potentially in a snowstorm. At that point, you’ll want your foot to end up exactly where you want it, and you’ll want to have the strength and coordination to efficiently move your body upwards.

The very first step toward getting there is to figure out how to move your body right. Therefore, do not worry about how many exercises you can do or how intensely you can do them; simply focus on the quality of movement and make a strong commitment to quality training during this week and for the weeks to follow.

Fit to Climb: Week 1 Schedule

DAY WORKOUT TOTAL TIME DIFFICULTY
1 Daily Dozen (Crux Workout) 12 min. Recovery
2 30 Minute Hike 30 min. Medium
3 Daily Dozen / Rest 12 min. Recovery
4 30 Minute Hike 30 min. Medium
5 Daily Dozen / Rest 12 min. Recovery
6 1 Hour Hike 60 min. Medium
7 Rest - Recovery
  Total 2 hrs 36 mins  

- John Colver

Have a question? See the Fit To Climb FAQ for explanations of specific exercises and general pointers to help you through the Fit To Climb Program.

John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.

RMI Climbers on Ingraham Flats, Mt. Rainier

3477 views

Comments

I see it now, please disregard, sorry :)

Posted by: Jeff Holland on 6/17/2014 at 9:17 am

What is the daily dozen crux workout? Can you be specific please?

Posted by: Jeff Holland on 6/17/2014 at 8:53 am

Wow, just started the week 1 training today.  Shows just how out of shape I really am.  Having climbed 9 of the 14’ers in Colorado already, I’m looking forward to doing Rainier hopefully later this year or early next year.

Posted by: Steve on 5/12/2014 at 4:07 am

Mark and Keith-
There is not a way to automatically skip to certain weeks of the training.  However, you can access all of the Fit to Climb Training posts by following this link: http://www.rmiguides.com/blog/expedition/fit_to_climb_the_adventx_16_week_mt._rainier_training_program/asc

Please give our office a call if you have any questions.
Best,
Melissa
RMI Office

Posted by: Melissa on 3/5/2014 at 10:24 am

Like Mr Van Eaton I am hiking the first part of June and would appreciate jumping in to the 4th week of training. Thanks!

Posted by: Mark Moberly on 3/5/2014 at 9:28 am

Howdy, can you please fast forward to me to week 4? I’m set to climb the beginning of June.

Thanks,

Keith Van Eaton

Posted by: Keith Van Eaton on 2/27/2014 at 9:42 am

Leave a comment for the team


* required fields