When most people think about strength workouts, they think about joining a gym and lifting weights to build muscle mass. I grew up as an alpine ski racer and continue to stay involved in the sport now as a ski coach. If you have watched an alpine ski race, in person or on TV, you know that ski racing is all about leg strength. Although mountaineers don’t need to be hitting the weight room to the same extent as a ski racer, strength is a key component to climbing.
Traveling around the world as an athlete, coach, and guide, I do not always have access to a weight room. During the season I still need to do exercises to maintain strength. I make use of local parks or playgrounds (where the entry fee is free) or even my own living room.
Below are a couple of key exercises that you can do either in a gym or in the comfort of your own home. Remember, whenever doing strength workouts, it is important to get a proper warm-up and cool-down and listen to your body in order to stay injury-free and get the most from the workout.
Warm-Up: This involves 15 - 20 minutes of running or biking to get your muscles warmed up. This is imperative since diving into strength training cold is a great way to hurt yourself. This time can be spent on a stationary bicycle, a couple laps around the neighborhood on a road bike or mountain bike, a few laps around the track or soccer field, or a jog around the neighborhood.
Body Weight Squats: Start your workout with two legged squats, feet hip width apart, with no weight. As you up your training, adding weight is a viable option as long as your form and technique stay correct. Jugs of water, rocks, or chunks of firewood all make good weight additions. To maintain form and avoid injury, make sure that your knees are stacked over your ankles. Start with doing three sets of 10 reps. I usually go down for a count of 2 - 3 seconds and up for the same count.
One-Legged Squats: These are my personal favorite; still a leg strength building exercise, one-legged squats also add a balance component. In order to protect your knees during any squats, I recommend going no deeper than a 90-degree bend in the knee (doing these in front of a mirror when you first start can be beneficial). Start out with the non-weight bearing leg parallel to the standing leg. As you master this, play around with the position of the leg in the air. It can be in front, out to the side, or back. Now not only are you working on leg strength but you are also working on balance. Work up to 3 reps of 10 on each leg. Depending on your baseline strength you may start with 2 reps of 5 on each leg and then slowly work up.
Again as this gets easier for you, add weights in your hand or try these on grass or sand. All of this will change your balance and the difficulty.
Wall-Sits: Simply sit against a wall with your knees bent at a 90 degree angle like you are sitting in an invisible chair with your back and butt against the wall. This is a real thigh burner. Start by holding this for 30 seconds to a minute and doing two or three sets, shaking your legs out in between. As you get better at this, increase the time you are holding to up to a few minutes. Another way to increase the difficulty is to hold an object straight in front of you, such as a ski boot or climbing boot.
Lunges: With an emphasis on quad-strengthening exercises it is important to incorporate some hamstring-strengthening exercises as well. One suggestion is lunges. The key to these is that they are done slowly; you are building strength as you lower your body weight and raise it again. Make sure that your knees are lined up above your ankles and feet, and do not push your knee beyond your toes. I usually start with my hands on my hips doing 2 to 3 sets of 10 - 15 lunges on each side (20 - 30 total in a set), and alternate which leg is in front. Again, as this becomes easier for you, you can add free weights.
Pull-Ups: These are nice because they can be done anywhere. Not only is it good arm strength exercise, but it also involves the core. Pull-ups can be done with a pull-up or chin-up bar in your house, or at the local playground on the monkey bars. Start out with 2 sets of five. If this is hard for you, have someone hold your knees to assist you after doing a few on your own. You will be amazed how much you will improve just by trying them on your own and then going through the motion with someone assisting you.
Cool-Down: In order to aid recovery for the following days, do a proper cool-down. Spend another 15 minutes on a bike or finish with a light jog to get out some of the lactic acid. Don’t forget that stretching is also an important aspect of the cool-down process.
Listen to your body with any workout. All of the recommendations of sets are exactly that - recommendations; do what makes sense for you. Depending on your starting point you may have to start with fewer and work up. That is okay; continue to work on strength exercises and you will see improvements. Set benchmarks and goals for yourself so that you can see the improvements! Often times the process of seeing yourself improve is all the motivation you need!
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Lindsay Mann is a senior guide at RMI Expeditions and a NCAA D1 Skiing Champion. She has climbed and guided around the world, from Peru to Alaska. Lindsay is leading a team of female climbers to scale Mt. Rainier on a special Four Day Summit Climb next summer, August 12 - 15, 2014.
Questions? Comments? Share your thoughts here on the RMI Blog!
After a week of unexpected park closures and a wonderful spring storm, our first Muir seminar of the season has concluded. Despite the less than stellar weather conditions, the team was able to shift gears and make the most of their time on the mountain. Climbers learned important skills like route planning, glaciology, snow sciences and spent several days practicing and honing their crevasse rescue skills.
Congratulations team – we hope you enjoyed your time on the mountain!
How do you utilize rest breaks in your training and climbs? Do you take a break to eat? And another when you are thirsty? Perhaps when your legs get tired and uncomfortable? A quick bathroom break on the side of the trail? It's important to take care of all of these needs but they need to approached strategically to prevent rest breaks from turning an otherwise long endeavor into an epic. Learning to manage your rest breaks and keep them efficient makes a big difference on summit day.
At RMI, the oft-used cliché is that we take "maintenance breaks," not rest breaks. Consider all of the needs that need to be taken care of mid-climb: you need to relieve yourself, take in enough calories to maintain your energy output, hydrate, adjust your clothing layers to changing conditions, perhaps take care of a hot spot so that it doesn’t become a debilitating blister, get a few minutes off of your feet, and just maybe snap a couple of photos. This list can easily turn into a half an hour of tasks, even if each only took just 4-5 minutes to accomplish. After thirty minutes your legs will likely start to stiffen and your temperature start to drop, not to mention that a few half-hour breaks together can turn a 10 hour day into a 12+ hour day in the mountains, stretching the limits of how long we can climb safely and maintain our focus.
The moral of the story is that efficiency is key: we want to try to take care of all of our needs in the span of ten minutes to leave a few minutes to relax before getting back on the trail and making progress towards the finish line. Ultra marathoners do this with "walking breaks," slowing to a walk every hour to make sure that their body is primed for the next hour. Mountainous terrain doesn’t let us take breaks on the fly, but the principle remains the same. Taking short, deliberate, and consistent breaks keeps us climbing strongly throughout the day. Making rest breaks efficient takes practice. Learn to multitask in your breaks: take a couple bites of food while you shuffle clothing layers, relieve yourself before you sit down to start your other chores, and sip on water throughout the break. As you get better at it, you’ll find that you’ve taken care of everything in the first few minutes, and you can relax and let your legs get a bit of recovery for the rest of the break.
No matter how efficient you are, the time rest breaks take add up. Taking efficient breaks too frequently can drain just as much time as taking a couple of long breaks. In the mountains, we try to maintain a consistent pace for an hour or so before stopping for ten to fifteen minutes to refuel and take care of ourselves. This proves to be an effective interval for our bodies in terms of replenishing depleted stores yet still allows us to reach our destination. Practice this interval in your training too and by your next climb it will feel like second nature.
Questions? Comments? Share your thoughts here on the RMI Blog!
In February 2013, I spent several weeks in West Papua with the express intention of connecting with villagers who live along the trek followed by our Carstensz Pyramid climbing programs. I traveled with two translators - one a long-time friend who grew up in West Papua and the other a member of the Moni tribe, a man who truly has a good heart for his people.
I visited about ten villages and had numerous trailside chats. I spent many hours chatting (as well as eating, and playing soccer & table tennis!) and had opportunities to share our vision with various folks: government officials, village elders, tribal chiefs, pastors and school teachers.
The constant thread throughout the conversations involved villagers expressing frustration with tourists who came to “take photographs” and “take summits” but who did not (as it was described to me) “give relationship.” It is understandable that folks were upset when they weren’t paid as promised by unscrupulous outfitters or when they felt unsafe being asked to porter into the high country (the tribal peoples have not traditionally traveled above the jungles, see story below), but it truly resonated with me that when they felt most disrespected was when they were treated as if they were nothing more than pack animals. Quite frankly, they explained, why should they leave their tribal community and upset their daily lives only to be mistreated or underpaid?
The Moni name for Carstensz is Mbai Ngela. It means "Forbidden Egg." The story is that in years gone by when the mountain was snow covered, it resembled an egg, and the fore-fathers forbade their people from going there because it was the hunting grounds of evil spirits and those spirits always killed those who ventured there. Even today, villagers have a very difficult time understanding the science of hypothermia and often will point to and tell of places along the way where the spirits have killed a poor wayfarer!
I knew that in order to eat this elephant, I would need to take it one bite at a time, so I started with small bites of “giving relationship.” I found that when I played soccer (which I am convinced is the lingua franca of relationship) with the local men and boys on village airstrips, that we had laughs to share (mostly at me tripping on the uneven surface!); when I offered to show folks photos of my family, they showed me their village (!); and for all my “otherness” (some folks, I was told, had never seen white-skinned people), I was never denied the hospitality of a meal or a hut as respite from the rain.
Another small bite was the creation of the protocols (below) to be posted in a church along our route. The pastor in this village of twenty people, a good man named Atan, had initially wanted to run me off. I agreed to keep walking, but in deepening the conversation as to why, I learned that an earlier group of tourists had – in his word – “desecrated” the church by leaving garbage there. I whole-heartedly agreed that such practices were unacceptable, and offered to create protocols to instruct tourists how to behave. Through my translators I was able to build a simple list of what it would take for his village to feel respected. They fully wanted tourists to stop for the night but they also needed tourists to respect that privilege.
As I look forward to my next trip, I hope to take a few more bites of the elephant!
THE SUGAPA ROUTE VISITOR PROTOCOLS
This church serves an important role in the community. Guests are welcomed to find refuge here and are asked respect the following requests. This will help ensure use of the building for future travelers.
• Please stay off of the raised area which surrounds the altar. This area is for local religious personnel only and it is considered offensive if others trespass there.
• Please keep hot water, stoves & cookware out of the building. This helps keep the area clean.
• Please hang a trash bag just outside the building to collect your garbage. Villagers will burn your trash for you.
• Because of the importance of Sunday worship, travelers should not expect access to the building on Saturday evenings or Sundays.
• Please do not use the church grounds or property for toilet needs. Ask the Pastor of the church where it is appropriate to wash and use the bathroom.
• Please offer a donation for your use of the church. This is an appropriate and considerate way of expressing thanks.
Download a multi-lingual copy of the Sugapa Route Visitor Protocols here.
Hi Alex, Glad to see you are still at it and your spine is still in good enough
shape to climb the big ones! Not sure if you remember me, but I was your
chiropractor in Federal Way, and we ran into each other on Rainier in ‘95.
Hope all is well with you and yours. Drop me an e-mail if you have a chance.
The Four Day Climb led by RMI Guides James Bealer and Josh McDowell reached the summit of Mt. Rainier early this morning. The team had a little bit of weather, so they did not stay on top for long. The team is back at Camp Muir and will be arriving at Paradise in the early afternoon
The Five Day Climb led by RMI Guides Brent Okita and Matias Francis reached the summit of Mt. Rainier earlier this morning! The team reported a nice day for this 4th of July holiday. The team on their descent and we expect them back in Ashford this afternoon.
Congratulations Sarah, Nicole, and Jake on reaching the summit. This is a great accomplishment. We are proud of you! Be safe! Felly, Sam, and Kevin.
Posted by: Sam on 7/5/2022 at 6:33 pm
Congrats David & Stephanie! Epic! You two are beasts. Thankfully no 90mph winds this time. Denali is next. Love ya and happy for your success. Mom & Dad
June 4, 2014 - 7:43 pm PT
Hi, this is Brent from the RMI Okita McKinley Expedition. I am super psyched to report that we just summitted Denali about an hour ago, about 5:30 [Alaska time] this evening under perfect conditions. Minimal wind, hardly anything, and clear, blue skies. Everyone did a great job getting up to the summit. Was a fantastic effort by everybody. Right now, I'm calling down from the Football Field. We wanted to get off the summit, because there are a bunch of other climbers coming up and we wanted to get out of the crowds, as they say. Now we're back on the Football Field, taking a little break before heading back to camp. And everyone's doing super well. I'll give an update on our progress when we get back down to Camp 17 in a little while. All you friends and family who are listening, you guys should be awfully proud of these folks. They did a great job today. Alright, talk to you later. Bye Bye.
RMI Guide Brent Okita
RMI Guide Brent Okita calls in from the descent of Mt. McKinley's summit.
Leah, thank you for taking our picture on the summit.
Brent, as one of your former clients on a skills seminar I just wanted to say thank you for teaching me the skills to allow me to summit Denali. It was an honor and privilege to meet your team on the football field and share the summit with you all.
Great job team RMI!
Posted by: Dan Crouch on 6/10/2014 at 5:25 am
Congratulations to the entire team. JOB WELL DONE. Continued safe travels in your entire journey home. Godspeed to you all.
The Five Day Climb April 26 - 30 led by RMI Guides Avery Parrinello and James Bealer completed their Mountaineering School on April 27 and made the ascent to Camp Muir on April 28. The teams spent the last two nights at 10,080' Camp Muir. Climbers were able to ascend to Ingraham Flats but due to adverse weather conditions were unable to climb any higher. Today the team is descending from Camp Muir to Paradise. We look forward to seeing them at Rainier BaseCamp this afternoon.
Bummer guys! Sorry about the weather! It’s all about the journey and not the destination though! I hope you learned a lot, met some cool people, and are excited for the next one.
The Four Day Climb August 18 - 21 reached the summit of Mt. Rainier this morning at 6:05 am. The teams enjoyed clear skies and a light breeze during their climb. They began their descent from the crater rim at 7:20 am to return to Camp Muir. At Camp Muir they will repack and take a short break before continuing the final 4,500' descent to Paradise.
All of us at RMI are truly grateful for the support shown in regards to our Everest climbing team, Sherpa team, and guides—Dave Hahn, JJ Justman, and Mark Tucker. Our thoughts are with our team, the people of Nepal, and all those affected by this tragedy.
It may be weeks before we really can comprehend the damage and devastation caused by this earthquake. While the rugged and mountainous terrain are a big part of what makes Nepal beautiful, this terrain also makes it very difficult to help those in need after such a major catastrophe.
There are many great organizations helping out with disaster relief efforts in Nepal, and more help and money is definitely needed. We feel the best way to help is by donating to organizations that are directly involved with the disaster response. The organizations listed below have staff members in Nepal and are working hard to provide clean water, food, shelter, and medical aid to those in need. These selected organizations have also been vetted on the charity rating site Charity Navigator and score well for their accountability, transparency, and financial standards.
We want to encourage everyone to do what they can to help the people of Nepal.
Doctors Without BordersMercy CorpsAmerican Red Cross
We thank you for your continued support as our team, and many others, begin their journey home.
Hi Alex, Glad to see you are still at it and your spine is still in good enough
shape to climb the big ones! Not sure if you remember me, but I was your
chiropractor in Federal Way, and we ran into each other on Rainier in ‘95.
Hope all is well with you and yours. Drop me an e-mail if you have a chance.
Chris
P.S. gourds on the unit are the custom in Papau!
Posted by: Chris Mallory on 7/28/2013 at 7:59 pm
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