Muscular endurance is incredibly important for a mountaineer. And so is muscular strength. And while these two things do build off each other, they are not the same thing.
And to get the best benefits for the mountain, a mountaineer needs to be developing both.
Injury prevention and risk minimisation should be the number one priority for any mountaineers training plan.
Well, you can't train when injured. And you certainly can't hit the mountain when you are carrying an injury either.
Mountaineers are often recommended to do HUGE amounts of training in their week. But is this necessary?
Interval training can be an incredibly powerful method of preparation for a mountaineer.
Whether it is long, short or sprint intervals, there are dozens of legitimate methods of interval training a mountaineer can incorporate to increase their performance on the mountain substantially.
But no matter what type of interval training you are using, there are a few fundamental rules a mountaineer should follow, to get the best benefits.
And today, I want to share them with you:
Learn five simple rules a mountaineer can use to get the most out of their strength training, in the least amount of time. There are essential to follow to best improve your performance on the mountain.
One of the most common problems I hear from aspiring mountaineers is they simply don't have enough time to fit in a traditional training program for mountaineering. But there is a better way...
Strength training has some phenomenal benefits for any mountaineers out there. But, as a whole, mountaineers aren't great at putting together a well rounded, structured strength training program.
High-intensity interval training can be a fantastic method of training for mountaineers. Unfortunately, 90% of mountaineers out there absolutely butcher it...
It is my firm opinion that while training for hiking, you should separate your strength training, high-intensity interval training and your conditioning training.
Because trying to train all of them at once (as is the case in many HIIT based training sessions) is not an effective, long term strategy.
Let me tell you why:
Circuit based HIIT training is SUPER popular right now.
Whether it is Crossfit, F45, boot camps or a million and one other variations., you cannot walk down the street for 5 minutes without seeing another HIIT studio.
And I see the appeal. This type of training is fast. It is fun. You can get competitive. And you walk out feeling like you have really done some work!
On top of this, they are often advertised to help just about every aspect of fitness: cardio, strength, power, body composition etc.
So why wouldn't you do it?
But there is a catch to this...
Circuit based HIIT training is not an incredibly effective way for hikers, trekkers or mountaineers to improve their strength and fitness over the long term.
To help you understand this, the toothpaste theory is a great way to illustrate this concept.
The circuit- based approach can be likened to squeezing toothpaste only from the middle of the tube.
Initially, this approach works fine, and plenty of toothpaste (i.e. fitness, strength etc.) comes out.
But as time goes by (and you get fitter, stronger etc.) this approach gets less and less effective. You need to work REALLY hard just to get tiny bits of toothpaste...
And eventually, no matter how hard you work, you can't get any toothpaste out at all.
Alternatively, squeezing strongly and consistently on just one side of the toothpaste, and before the other, allows a much more efficient means of getting toothpaste on our brush.
This is the same as targeted training (i.e. separating your training into specific strength, HIIT and lower intensity conditioning sessions)
So what does this mean for you?
If you love your HIIT classes, whether it is Crossfit, F45, Orange theory, Bootcamp or whatever, that is fine.
If you enjoy it, then enjoy it!
But know there will come the point where the toothpaste will stop coming out.
But if you see the light, and you want to ensure continued and effective progress over the long term, I highly recommend considering a targeted and structured training approach for the outset.
And you can find that here:
Yours in trekking,
"How do I prepare for a big elevation hike if I don't have any mountains to train on?"
This is one of the most common questions I get asked.
And I can completely understand how concerning this situation is! Because preparing for a significant adventure in itself can be intimidating enough...
But when you are seeing pictures of these massive mountains you are planning to climb, but where you live is about as flat as a pancake, it can be seriously stressful!
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.