Training for mountaineering is a complicated subject. And understanding the deeper reasoning behind training choices, long term structure, progression, and periodisation is important for any mountaineer with serious aspirations.
However, saying this, sometimes it helps to get some clear direction on what you should be doing. So you can dive in headfirst, and learn the reasoning behind it all later.
So with this being said, today I want to share with you one of my favourite strength workouts for mountaineers.
This is definitely not an entire strength training program (and doesn't come with any progression plan), but it can be a great addition in your mid-stage preparations before an adventure.
Strength And Endurance Gym Session
This workout is designed to work on both strength and endurance. Ideally, it is done in the gym, but can also be adapted to be done at home (you may need to swap some exercises).
Ensure you complete a thorough warm-up. Then work through this:
A1) Squat variation x6
A2) Chin up or row variation x6
A3) Core exercise x 60 sec
A4) Mobility exercise x 60 sec
*Repeat 3-5 times, no rest between exercises or sets
B1) Hip thrust or kettlebell swing x20
B2) Step up variation x20 each leg.
*Repeat 3-5 times, 30-sec rest in between each exercise
This workout should take you no longer than 60 minutes (including a thorough warm-up + stretch at the end). But as you can see, you can get A LOT done in this time.
Now a single workout really can only do so good. To get the best benefits, this needs to be complemented with a second strength session in the week (to balance out the exercises) as well as a clear progression plan over time. But unfortunately, that is all beyond the scope of this email.
If you want to learn more about how to best apply strength training, to prepare you for your mountain adventures, you can check out the Online Summit Program here:
Yours in adventure,
Rowan is a personal trainer who specialises in training for hiking, trekkers and mountaineers for their bucket list adventures.
Summit Strength is a personal training for hiking service created specifically to help hikers have the best chance of a safe, enjoyable and successful adventure.