Circuit Training For Mountaineers

In this episode, I explore a few great methods of circuit training a mountaineer can use to help improve their fitness, strength and resilience for the mountains (which are MUCH more relevant than the typical approach to circuit training seen in the fitness industry). 

Three Great Circuit Training Methods For Mountaineers 

Circuit training is super popular in the fitness industry. It is fun. It is exciting. It gets people sweating. Trainers love it because they can run huge groups with very little logistical worry.

But as good as it feels, the typical circuit training approach does not line up with what a mountaineer really needs.

So today, I want to explore a few different ways to use circuit training that are more relevant to mountaineering.

So if you like this style of training or if you need something fresh and different, these ideas can help you keep the fun without sacrificing your mountain-specific development.

Before we go any further, let me define what I mean by circuit training.

Because everyone uses this term differently.

Circuit training is simply this.

• You pick a bunch of exercises.
• You do each one for a period of time(typically 10-60 seconds)
• You rest briefly.
• You move to the next.
• After completing the full round, you take a longer rest and repeat.

You will see this style of training everywhere. Bootcamps. Gyms. Personal training groups. And for general fitness and weight loss, it works just fine.

But for mountaineers, there are a few issues.

1) Intensity And Energy System Development

Most cardio training for mountaineering should be lower intensity for longer durations. The short, sharp bursts in circuits feel good, but are not the priority for mountain fitness.

2) Interval And Rest Duration

Even when we do want high-intensity work, mountaineers usually benefit more from longer periods of effort, such as two, three or four-minute intervals.

Or from true all-out short sprints with long rests.

The typical work hard for 30-60 seconds/rest for 10-30 seconds - does not really match either end of the spectrum.

3) Strength Loading

People who say they use circuit training for strength usually run into problems. It is hard to load exercises properly. There is not enough rest for proper strength development. And the cardio elements in most circuits limit strength gains.

This is why the usual approach is a jack of all trades and a master of none. It can help, but you can do better.

However, circuit training in itself is not the problem. There are countless ways to structure it. And with the right tweaks, it can fit the needs of a mountaineer pretty well.

Below are three versions I often use. One is strength-focused. Two are cardio-focused.

The Workouts 

1) Strength-Based Mini Circuit

This one is simple. At the end of a regular strength session, you finish with a short mini circuit.

1. Choose three exercises.
2. Set a timer for five to ten minutes.
3. Do ten to fifteen reps of each.
4. Cycle through repeatedly until time is up.

These exercises could be:

• Upper body, lower body and core.
• Front of legs, back of legs and upper body
• Small supporting muscle groups like adductors, abductors and hip flexors.
  
  

Or really whatever you need.

Rest as needed, but keep things moving. It is an easy way to get extra work in without needing a fully stocked gym or empty training floor.

#2 Medium Intervals

This is a cardio-based circuit.

This one feels similar to typical circuit training, but with a key difference. You do not rest between exercises. You only rest after you complete the entire block.

The goal is about three minutes of accumulated hard work.

You might do six exercises for thirty seconds each. Or four exercises for forty-five seconds each.

When choosing exercises, we want to ensure we:

• Choose whole body movements.
• Choose simple movements.
• Choose exercises you can flow between without setup delays.
  
  

Simple examples here include:

• Kettlebell swings
• Mountain climbers
• Step up jumps
• Ball slams
• Push press
• Squat jumps

For structure:

1. Do thirty seconds each with no rest until the end.
2. Then rest for ninety seconds.
3. Repeat as many times as needed.

This keeps the fun and intensity of a classic circuit but shifts the structure to something more mountaineer-friendly.

#3) Longer Intervals

Now we look at a moderate intensity option that sits between the high intensity circuits and the long, slow, steady state training (such as just going out for a hike, cycle or run).

Here we want to:

1. Work each exercise for three to five minutes.
2. Rest thirty to sixty seconds.
3. Move to the next station.

Intensity should be steady and sustainable. Not all out and not super easy. Aim to get slightly out of breath and hold that level consistently.

When choosing exercises, we want to ensure we choose options that we can maintain for the full interval.

Simple examples could be:

1. Cardio machines (e.g. stationary bike, rower, ski erg, sled, etc)
2. Loaded carries.
3. Light kettlebell swings.
4. Lunges.
5. Strongman-style medicine ball tosses.

Whatever fits.

The goal is continuous moderate effort and resisting fatigue.

Some people need a little time to get used to this feeling, but once they do, it becomes a useful tool.

Those are the three approaches.

None of these is meant to replace classic strength training or traditional interval work. But if you love circuit training or need something fresh for a while or if you are limited in equipment, these can absolutely be worthwhile.

Yours in adventure,

Rowan 

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