Mountaineering Training | Fit To Climb: Week 6

Posted by: | March 12, 2013
Categories: *Mountaineering Fitness & Training

Fit to Climb: Week 6 Schedule

DAY WORKOUT TOTAL TIME DIFFICULTY
1 Rainier Dozen / Easy Hiking ( 30 min) 42 min. Medium
2 Rainier Dozen / Stair Interval Training (50 min) 62 min. Hard
3 Rainier Dozen / Rest 12 min. Recovery
4 Rainier Dozen / Strength Circuit Training x 3 46 min. Hard
5 Rainier Dozen / Rest 12 min. Recovery
6 Rainier Dozen / Cross Training (1 hr) 72 min. Hard
7 Rainier Dozen / Hike (3 hrs) 192 min. Medium
Total 6 hrs 18 mins

BRIEFING

Last week we bumped up the length of three workouts and you may still be a little bit tired. This week, all workouts keep the same length and intensity.

DESCRIPTIONS OF WORKOUTS

Day 1: Rainier Dozen + Easy Hiking (30 Minutes)
Perform the Rainier Dozen, and follow it up with approximately 30 minutes of easy hiking. Feel free to mix things up occasionally with a different activity, such as running, biking or swimming.

Day 2: Rainier Dozen + Stair Interval Training (50 Minutes)
Warm up for about 10 minutes, and then climb up and down a set of stairs, at a consistent pace, for about 30 to 40 minutes. Cool down with some stretching.

Day 3: Rainier Dozen / Rest
Begin your day with the Rainier Dozen. Feel free to add another 30 to 60 minutes of light exercise if you up for it (a brisk walk is a great option). Listen to your body. If you feel tired, rest. It would be good to take a complete rest day instead.

Day 4: Strength Circuit Training x 3
Repeat the strength circuit training workout introduced in Week 3. After warming up, perform three sets of the following exercises:

• Steam Engine
• Push Up
• Three Quarter Squat
• Russian Twists
• Lunge
• Steam Engine Laying down
• Mountain Climber
8 Point Bodybuilder

Spend 40 seconds performing the exercise and take 20 seconds between exercises to rest and switch to the next one. Take a full minute of rest between each set. Take ten minutes to cool down by stretching after you’re done.

Day 5: Rainier Dozen / Rest
Begin your day with the Rainier Dozen. Feel free to add another 30 to 60 minutes of light exercise if you up for it (a brisk walk is a great option). Listen to your body. If you feel tired, rest. It would be good to take a complete rest day instead.

Day 6: Rainier Dozen + Cross Training (1 Hour)
Warm up with the Rainier Dozen and then spend an hour in some moderately vigorous activity as cross training. Listen to your body, and have fun with it.

Day 7: 3 Hour Hike
Warm up with the Rainier Dozen. Hike for about 3 hours, covering 5 - 6 miles in distance. Hike at an even pace.

SUMMARY

As you work hard at your workouts, pay close attention to how you feel during your workouts and be diligent about self-care and recovery. This self-awareness can help you know what parts of the fitness triangle (aerobic, anaerobic and strength) might need a little extra work. It might also help you realize that you’re pushing too hard and need to dial it back a little. You do have leeway as you train. If, for any reason, you feel exhausted or you feel like you’re slipping back, it’s often best to take an extra rest day or two. Taking more rest is not a negative. This is not to encourage a lack of discipline, but to respect and honor the intuition and self-knowledge that we all have when it comes to understanding when enough is enough. A simple rule in this regard that is often used in elite athletic coaching circles is that “If you have to choose one, it’s always better to undertrain than to overtrain.”

- 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.

An RMI Team Climbing Mt. Rainier's Paradise Glacier. Photo: Pete Van Deventer

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