WEEKLY CHART
Aerobic train 5 days a week
Aerobic train an hour 2 days a week
Stress train an hour 1 days a week with minimum rest periods
Hill climb 2 days a week an hour using 40 lbs. in pack
Strength train 3 days a week
Strength training by doing as many reps as possible in a minute twice a week. Maintain doing 3 sets. Link
1. Total-body exercise: Squat thrusts
2. Upper-body exercise: Push-ups
3. Lower-body exercise: Scissor step-ups
4. Core/trunk exercise: Abdominal sit-backs
5. Total-body exercise: Squats to presses
6. Upper-body exercise: Body-weight rows
7. Lower-body exercise: One-leg squats
8. Core/trunk exercise: Low-back stabilizers
Recreation Day 1 day a week
Rest 1 day a week
Training for Mountaineering
The purest form of training for any activity is the activity itself. To be effective, a training program must reproduce the functional movements and metabolic demands of the sport being trained for. Sport-specific training challenges athletes’ to perform specific movements and patterns safely, efficiently and subconsciously; develops the appropriate energy systems; and promotes muscular adaptations that lead to superior sport performance. Few individuals are professional mountaineers so at every opportunity; ski mountaineer, ice climb and rock climb. When those opportunities are not possible due to time constraints, job responsibilities etc; – running, cycling and ground-based circuit training supplement demands for the sport of mountaineering.
Multiple Joint Movements
No single body part works in isolation during mountaineering. The body works synergistically (with muscles, joints and proprioceptors all working in an integrated fashion) to produce complex movements. Running, cycling, skiing, mountaineering and ice climbing all require multiple joint actions timed in the proper neuromuscular recruitment pattern. Therefore, integrated movements should be trained, not individual muscles, if the goal is to maximize function and performance.
Multiple Plane Movements
Movement in mountaineering occurs in three planes: linear (forward-backward), transverse (up-down) and sagittal (side-to-side), most often with a heavy pack. Training should incorporate exercises and movement patterns that develop efficiency in each plane. Only free weights allow movement in these three planes simultaneously. Machines isolate muscles and work single joints in single planes of movement and spare the core of functioning in an athletic manner. Movement training should emphasize agility, strength, and power with the addition of core tension to properly mimic functional movements of a mountaineer.
Ground-Based Movements
Most sport skills are initiated by applying force with the feet against the ground and this is certainly true for mountaineers. The more force the mountaineer can apply against the ground, the greater efficiency they will have at each step, and the more effective they will be in ascension. Thus, lifting exercises and conditioning drills should be chosen which enhance this ability. The single-leg squat and the Olympic movements (hang clean, hang snatch, push jerk) are recognized as the best movements for increasing ground force output.
Nutrition and Recovery
No training program can be successful without a commitment to good nutrition and rest. Quality macronutrients (protein, fats and carbohydrates) are needed to replace lost energy and repair damaged tissue in the form of lean meats, fruits and vegetables and goods fats like nuts, seeds, olives or avocados. Usually a decrease in performance can be traced to a poor diet and/or a lack of sleep. Before, during and after exercise athletes must understand what needs to be done nutritionally. Strength to weight athletes cannot afford to put rich sauces, condiments, or sugary additions onto meals that will add unwanted body fat and therefore slow the athlete down. Getting enough sleep must also be a priority. The body cannot recover between workouts and overtraining becomes a concern when sleep is compromised.
Character
To be the best mountaineer you can be requires more than raw talent, a sound training program and good nutrition. A foundation that includes resolve, discipline, making good decisions, perseverance and selflessness is essential for true success. These attributes must be emphasized, developed and rewarded during training. Training is training, keep that in perspective. A mountaineer needs to develop the mental fortitude to withstand being outside the comfort zone.
Mountaineering Training Chart / Mountaineering Strength Training Chart
http://www.athletikspesifik.com/
