A Simple Mountaineering Training Plan

Inside, we explore a simple workout plan a mountaineer can follow to build their strength and fitness for the mountains. 

Workout Plan For Mountaineers

​Today we talk through a dead simple training plan for mountaineering.

When it comes to training for mountaineering, people often land on two opposite ends of the spectrum.
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• On one side, there are mountaineers who love simplicity. Their idea of preparation is heading out to hike, run, or climb, and simply building things up over time.
  
  
• On the other, there are those who want more structure. They want to cover their bases, follow a plan, and build things up phase by phase. They might download a template online, buy a program, or assemble something from a book.
  
  

Both can work. Many mountaineers succeed with each approach. But both also come with clear shortcomings.

The simple approach leaves big blind spots in:
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• Injury prevention
• Progression
• Key elements of performance
  
  

The super structured approach can feel too complex, too confusing, or simply too demanding for people who just do not have the time or brain space to deal with training zones, tracking metrics, and learning endless exercises.

My philosophy with Summit Strength has always been to strike a balance between these two worlds. 

Keep things as simple as possible without sacrificing effectiveness. Make conditioning simpler than most plans out there, but still get great results. Make strength training slightly more involved than the bare minimum, but only enough to maximize benefits without adding unnecessary complexity.

And while this balanced approach works well for many people, I fully know that for others it is still a bit too much. Some people simply want something extremely simple, but more structured than “just hike, run, climb.”

That is what today’s plan is. A dead simple mountaineering training plan. Bare bones. Straightforward. Easy to execute. And while simplicity does mean sacrificing some effectiveness, this is still miles ahead of doing random hiking and running with a few exercises sprinkled in.

It will not be exciting. It will be monotonous. But that is the point: reduce thinking, reduce barriers to exercise and reduce overwhelm.

This approach is not ideal if you currently have a lower-limb overuse injury, especially in the feet, ankles, shins, knees, or hips. 

To follow this plan, you will need to commit to three to four base training days per week, plus longer sessions on weekends when you can.

Conditioning Sessions 

You will complete two conditioning sessions each week.

1) Flat Pack Walking 

This session is simple:

• Walk on flat ground with a pack
• Use a pack weight that feels comfortable
• Walk for whatever duration fits your schedule (30 to 90 minutes)
• Maintain a pace where you can breathe through your nose the entire time
  
  

Progression:

• Add one kilo or two pounds to your pack each week
• Continue until you reach a pack that is three kilos or seven pounds heavier than your target mountain pack
• Once you reach that weight, stop increasing weight and begin adding five to ten minutes per week until you hit the maximum time you can reasonably fit into your weekday schedule
• Maintain this level going forward

2) Elevation Sessions

Your second conditioning day includes elevation.

This can be:

• A set of stairs
• A hill
• A box step session
• A StairMaster or Jacob’s Ladder
  
  

Choose whatever time you can realistically commit each week (30 to 90 minutes).

Your goal:

• Climb at a pace where you can maintain nose breathing
• Rest as needed if you cannot maintain nose breathing continuously
  
  

Progression:

• Start with bodyweight
• Add one kilo or two pounds per week
• Continue until you reach your target pack weight
• Once you hit that target weight, maintain it and begin gradually increasing speed each week while still nose breathing

Strength Training

Strength training remains simple but structured. You will choose six exercises and stick with them for months.

Choose one exercise from each category:
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• Lower body push (squat, step-up, split squat, lunge)
• Lower body pull (deadlift, single-leg deadlift, glute bridge, hip thrust)
• Upper body push (push-up, dumbbell press, bench press, overhead press)
• Upper body pull (row variation, pull-up, chin-up, lat pulldown)
• Calf exercise (single-leg calf raise)
• Core exercise done for repetitions (V-sit, leg raise, Pallof press, seesaw plank)
  
  

Your workout structure:

• 1a) Lower body push
• 1b) Upper body pull
• 1c) Calves
  
  

*Repeat 3-5 sets, minimal rest between exercises and sets 

• 2a) Lower body pull
• 2b) Upper body push
• 2c) Core
  
  

*Repeat 3-5 sets, minimal rest between exercises and sets 

Frequency:

• If you train three days per week: do strength training once
• If you train four days per week: do strength training twice 
  
  

Progression cycles run in four-week blocks:
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• Block 1: 8 reps for all exercises*, increasing load when possible
• Block 2: 5 reps for all exercises, heavier loads
• Block 3: 15 reps for all exercises, lighter loads
• Then return to the top and repeat. 

*This means you choose a weight/resistance which will challenge for for this amount of reps.

Repeat this cycle indefinitely.

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Longer Cardio

Longer cardio is critical for mountaineering but hardest to stay consistent with (due to time commitments). Start by asking what frequency is realistic for you.

Your long cardio should be pack hiking:

• Choose a local trail you can access easily
• Ideally select a route lasting two hours or more
• Stick to nose breathing pace
• Use a pack that feels completely comfortable at the start
  
  

Progression:

• Increase pack weight by one kilo or two pounds each time you complete the hike
• Continue until you hit your target pack weight
• Once you hit that target weight, start adding one hour of hiking each time you go out
• Continue until you reach your maximum realistic time commitment
• Then maintain that time and begin increasing speed on the inclines while still nose breathing

Deloading And Staying Healthy

Doing the same sessions repeatedly does raise the risk of overuse and burnout. That is why for this plan taking a deload every four weeks is highly recommended.  

A deload week means:

• Pack walk: same duration but no pack (or reduce the weight by at least 50%). 
• Elevation session: same duration but no pack
• Strength: same exercises and reps but significantly lighter weight
• Long hike: take the weekend off or choose an easy trail
  
  

Because this plan is intentionally repetitive, consistent deloads are essential.

How Long You Can Use This Workout Plan For 

If your goal is to maintain general mountaineering fitness, you can follow this plan for a long time.

If you have a specific expedition date, work backwards and make sure your pack weight and time progressions will line up with what you need.

This is not the most exciting plan.It is not the most optimal plan. But if you want more structure than random hiking, without the complexity of phased programming, this will cover the majority of bases you need.

If you do find this a bit too simple, and are interested in exploring a bit of personalised help with your training, you can learn about our Online Summit Program here:

Online Personal Training For Mountaineers

Yours in adventure,

Rowan