"Now you can get mountain ready without spending ridiculous hours every day doing cardio, stressing about joint pain or worrying about having to abandon your adventure halfway"

Dear aspiring mountaineer….

My name is Rowan Smith, and I am a strength and conditioning coach who specialises in preparing everyday people to accomplish extraordinary things.

Now I want to be entirely clear from the get go... I am not a famous adventurer. I did not grow up in the mountains. I have not made any first ascents. And many of the people I work with have ticked off many more 'iconic' adventures than I have. I make no claim to being a trail specialist, a gear expert or a mountain guide. In fact, the only thing I consider myself an 'expert' about is physical preparation for mountaineers and other adventure athletes. But let me tell you, I am incredibly good at that!

I first started training these guys a few years ago. Back then, I had all types of amateur adventurers coming to me determined to finally conquer their bucket list goals. They were getting ready for these fantastic trips like Aconcagua, Mt Blanc, Elbrus and Mera Peak (to name a few...) And while they were incredibly excited to throw themselves into these challenges, I kept on seeing the same issues come up again and again...
  • They were incredibly confused about all the unclear, conflicting and misleading information on the internet about preparing for these adventures

  • They were concerned that their lack of experience would stop them properly enjoying this once in a lifetime challenge

  • And they were terrified that they just wouldn't be able to physically succeed (and have to repeat the same sad story to all their family, friends and colleagues for months)

And seeing this over and over again, I decided something had to change. 

So I took a different approach then what was the 'norm' in the adventure industry... 

​I started applying the principles of Sport Science and Strength and Conditioning which I had cut my teeth with for years, into the very specific demands of the mountain.

I began to treat my clients like athletes, rather than someone who "just had to walk all day".

And I took the time to deal with the root causes of their aches, pains and injuries - rather than simply throwing another band-aid solution their way.

And do you know what happened? I began to see some amazing results!

Not only were my clients feeling more confident and more capable leading into their trips; but time and time again I heard that they were leading the pack!

Since then I have sent mountaineers, trekkers and other adventurers all around the world, and so far, we have had an incredible success rate.

But then I had a realisation...

​There were so many more people who were needing help! I was getting messages every week from aspiring adventurers, from every corner of the world, who needed help with their preparations... and no matter how much I looked, I just couldn't find any online solutions for them! All I could find was a plague of those pre-made 'cookie cutter' programs, which pay no notice to the fact that everyone is an INDIVIDUAL, with individual needs, preferences and requirements (and which are, in all honesty, just a lazy trainers way of trying to make a quick buck...) 

So that's when I decided it was up to me.

I began to think, was there a way that I could deliver my training system to aspiring adventure athletes all around the world?

Something beyond the common cookie cutter program... which could still maintain the flexibility, adaptability and the individual touch that I offered in my face to face personal training... but wouldn't need people to physically come into my gym?

Something which wouldn't just be writing on a sheet of paper...but could incorporate detailed coaching for every exercise? So my clients would never have to consider the thoughts "am I doing this right?" ever again...
​
Something which I could be confident that would get my clients fit, strong and resilient with the same reliability as my face to face training... but which could be priced at a hugely reduced rate because I didn't have to pay gym overheads?

THAT IS WHEN I CREATED THE ONLINE SUMMIT PROGRAM

The Online Summit Program is my online personal training service which was designed specifically to help aspiring mountaineers  prepare for their bucket list adventures - no matter where they are in the world!
​

What is included in The
Online Summit Program

  • A proven system to get you fit, strong and resilient to tackle anything the mountain might throw at you (so you are prepared for any situation and not just the best case scenario)
  • A flexible training approach which will get the MOST amount of results from the LEAST amount of time (so you don't have to give up your job to fit in the endless amounts of cardio so commonly recommended!)
  • Exercise programming to match YOUR environment (if you would rather train outside, in the gym or in the comfort of your own home - I've got you covered!)
  • Clear cut solutions to any problem which you might encounter in your preparation (which will save you countless hours trawling through Google hoping for an answer)
  • An adventure and fitness 'concierge' (anytime you have a question, query or concern you will be given immediate support to help)
  • Learn how to STOP doing random cardio and START doing conditioning (once you apply this simple concept to your training, your fitness will DRAMATICALLY improve)
  • The simple nutrition tactics which will keep your body healthy and fresh during both your training and your adventure (which won't involve any dieting, restrictions or disruption in your life)
So this sounds great! Right? But you might be thinking to yourself:
 
“What if I am a complete beginner to mountaineering?"

Or

“What I have some a previous injury which I always struggle with?"

Or…

“What if the only 'squatting' I have ever done, is entirely unrelated to the gym...”

Don't you worry!

The personal training I offer isn't any old training program, thrown together by some random coach who couldn’t care less we about your success…
​
You will be taken step by step through the Summit Success Method, the proven system for adventure success.

HERE’S A PEEK OF 10 MORE THINGS
YOU WILL GET WHEN
​JOINING THE ONLINE SUMMIT PROGRAM

1. The simple 3 Step Solution to preventing knee pain while on the trail (which has helped dozens of our clients train and hike pain-free again!)

2. The training secrets (used by world-class athletes for decades) which will dramatically increase the effectiveness of your workouts (regardless of experience)

3. Simple techniques proven to reduce your risk of injury, which you can do in front of the TV

4. Learn how to combat the most common reason trekkers fail to complete their first mountain

5. The best way to train if you always get out of breath when hiking up hills (so no more turning into a red-faced, sweaty mess every time you tackle a hint of elevation)

6. How to use simple strategies to protect your joints (for example, you'd be amazed what a difference the 'heel push' technique will make on stairs!)

7. The foolproof steps to increasing your hiking speed (so you will never have to worry about holding up the pack again)

8. Discover how modern core training will help you move efficiently and pain-free (HINT: if you are still doing sit-ups and crunches you are 100% wasting your time)

9. The art of self-care on the trail (simple solutions to defeat sore muscles while on the mountain, which make an incredible difference!)

​10. And while it is not the direct aim of the training, a common consequence of the program is dramatic fat-loss, an abundance of energy and an explosion of confidence in your physical abilities!

Testimonials

It is a very personalized service that identified my needs, goals, abilities and developed a flexible plan that focuses on helping me make steady progress, safely. The program has provided structure to my training and does not require going to a gym. Rowan listens carefully to everything I say or ask, and he educates the client in all aspects of preparing for a challenging adventure. - Melanie
"I hired Summit Strength to help relieve knee pain and train for an upcoming expedition to Mera Peak in Nepal. The whole experience was very professional and personalised. It helped me deal with my knee pain and keep training. The app is great for tracking workouts. I would recommend working with them to others."  - Pat
"After seeing other climbers on the mountain struggling, I definitely felt the training program set out gave me an edge over the pack. I felt the training program set out by Rowan was perfect for the activities I was undertaking and can't thank him enough!" - Matt
"Think you’re strong? Think you’re fit? Think you’ve got your workouts well structured & targeted…. Rowan will likely make you think again! Rowan will take you from just working hard…. To working hard & smart to get the most effective use of your training time. Thanks Rowan, I’ll be back when climbing season kicks off again!" – Jared

How Does The ​
​Online Summit Program Work?

The Online Summit Program goes through 4 phases:
​

PHASE 1. The Ready To
​CLIMB Assessment

All programs begin with a simple performance assessment designed to identify your strengths, weaknesses and blind-spots BEFORE you start training.

This is done through video assessment and covers:
​
  • Quality Of Movement
  • Range Of Motion
  • Muscular Strength and Endurance
  • Core Stability
​

​This phase allows me to properly customise the upcoming programming around YOUR needs.

PHASE 2. Ready to
​Train

In the first training phase we work on the basics: building strong foundations of aerobic fitness, strength and mobility, and correcting any issues flagged up in the assessment.

We work on:
​
  • Movement Competency 
  • Correction of Imbalances and Restrictions   
  • Base Aerobic Conditioning   
  • Breathing Technique   
  • Core Awareness and Development

You will finish this phase feeling more mobile and stable and more energetic then you have in a long time.

Phase 3. Ready To
Climb

This is the longest phase of the program where we build off your initial foundations and turn you into an all-around adventurer who is ready for anything!

We focus on:
​
  • Development of Strength Reserve   (i.e. get those muscles STRONG!)
  • Specific Mountain Conditioning   
  • Injury Resilience
  • Nutrition Education   

At the end of this stage, you will be surprised how good you feel! How strong your legs are on the trail... how quickly you can recover after tough sessions... and how confident you feel in day to day life! But before you pat yourself on the back too soon, there is one final phase to put the cherry on the top of your adventure preparation...

Phase 4. Ready To
​Summit

This is your opportunity to transfer your base of strength and aerobic fitness and turn it into real life, trek specific conditioning.

Here we will focus on:
​
  • Overloaded Trek Conditioning
  • Conversion of Muscular Strength to Muscular Endurance
  • Specific Nutrition and Hydration Testing
  • Final Preparations

This phase will be hard work... but in the end, we will have left no stone unturned to optimise your chance of success!
​At the end of this phase, you will literally feel like you could RUN up the mountain! And you will be hard pressed to imagine the last time you were in such good shape...

included with the Online Summit Program you will also get:

Bonus #1.
​Altitude 101

Altitude 101 is my online altitude education course. Inside this, we cover a range of subjects such as acclimatisation, nutrition at altitude, sleeping on the mountain, training for altitude and even breathing strategies!
​
But this is not just theory... each of the lessons included in this course come with clear and actionable steps you can put into place immediately.

Bonus #2. The Summit Education Series

Training for mountaineering goes a long way beyond just training. There are countless tips, tactics and strategies which can greatly enhance both your training and your performance on the mountain.

Things like mental strength, core stability techniques, nutrition education and recovery strategies. All of this (and much, much more) are covered in the Summit Education Series.

Bonus #3. WeEkly
​Coaching Calls

The program isn't all about training. It is about coaching.

Each week we run a live Q&A coaching call in our private Summit Strength community. Here you can ask any questions you might have, troubleshoot any problems and we can discuss topics in depth.
​
Not only is this an incredible tool to ensure everything is running smoothly week to week but it is absolutely essential to keeping you accountable to the process

Bonus #4. 
​Video Review

One thing that many people often wonder is “am I doing this exercise right?”.

We have a 3 step process to ensure you are doing every exercise absolutely perfectly! First, all of the programmed exercises come with a clear video demonstration and instructions.

Next, we offer video reviews. You film yourself doing an exercise and we review it. Finally, if these don't work, we offer real-time feedback via Skype sessions.

Bonus #5. Self-Care Solutions For Hikers

This course teaches you some simple (yet effective!) techniques which will improve your muscle recovery, relieve sore muscles and prevent aches and niggles while you are on the mountain.

​
With clear video instructions, you will learn how to use some common pieces of equipment to help you warm up at the start of a day, kick-start recovery at the end of the day and also to 'self-treat' any niggles or discomfort you may experience during your adventure.

Bonus #6. Free Consultation With A Dietitian

Nutrition for mountaineers can be a complicated subject. How much food should you be eating to fuel your trail time? What types? What can you eat to prevent getting sick? And while the Program comes with some basic nutrition coaching, I did not think that was enough...
That is why I have organised all participants of the Online Summit Program to receive a comprehensive consultation with an accredited dietitian who specialises in working with adventure athletes. This service alone is worth over $180 (paid out of m own pocket).

ARE YOU READY TO JOIN UP FOR THIS
LIFE CHANGING EXPERIENCE?

The Online Summit Program has been designed to take all the confusion, doubt and guesswork out of your hands. I will tell you exactly what you need to be doing. And I will make it as stress-free and straightforward as possible for you.

However, to be clear, this doesn’t mean it will be easy. To get the results I am so proud of, there will be a significant amount of effort required. These adventures aren't a walk in the park.... they are a challenge worth taking seriously! And as much as I believe that I can prepare literally anyone to conquer almost any mountain in the world, it will take some effort and dedication on your behalf!

So if you are looking for a quick fix solution, a cheap program you can forget about in a couple of weeks or something which you can just dip your toe into every once in a while... the Online Summit Program is not for you.

However, if you are genuinely ready to give yourself the best chance of a safe, enjoyable and successful adventure, here are the final details:

Online Summit Program

​
•    Comprehensive Strength and Conditioning Programming (delivered via out App)
•    Online Ready To Climb Assessment
•    Weekly Coaching Calls
•    Access to All Education Material And Courses
•    Optional Video Feedback
•    Access To The Private Summit Strength Community
 

GOT QUESTIONS? I’VE GOT ANSWERS.

Q: How long does the program go for?
A: This is entirely up to you. If you have a major climb coming up, it is highly recommended that you sign on the program for 16 weeks as a minimum! 24 weeks would be preferable. While you can come on the program for shorter time frames, this will not be enough time to take you through the entire system. 
Q: Do I need a gym membership?
A: While a gym membership is useful, it is not essential. In our initial talks, we will discuss what works best for YOU. If you like to train at the gym, great! If you would rather train at home, or outside, that is fine too! The beauty of personal training is that we can make the programming fit around you!
Q: How many times a week do I need to train?
A: This is entirely personal. Depending on your goal, your experience and what you realistically can fit in your life will determine how many times a week you will be training. Once we get all that information from you, we can give you a specific recommendation. 
Q: What if I get foot, knee or back pain? (or have any other injury)
A: The number one priority of our programming is injury prevention. Meaning, if you do have an issue, we will do everything we can to help. If you are seeing a specialist, we will collaborate with them to ensure we are doing everything we can to help. And If you are not seeing a specialist, and I believe the injury is beyond my scope of practice, we will work around the injury until you can find one.
Q: What does the training look like?
A: Well, might be easier to tell you what it doesn't look like'. There will be no burpees. There will be no generic HIIT sessions. There will be no lying on the floor after your workouts, in a puddle of your own sweat. I don't create our workouts simply to get you tired... but instead, they are created to ensure continuous, safe and positive improvement towards your goal!
Q: Do I need any equipment?
A: No equipment is necessary to complete this program. If you would prefer to train with just bodyweight and a pack, that is fine. Alternatively, if you have access to some equipment (either at home or in a gym) we will definitely incorporate that.
Q: Will this guarantee my success?
A: Unfortunately, due to the unpredictable nature of these adventures, there is nothing which can guarantee your success on the trail. But saying that, at the time of writing, everyone who has gone through the system (whether it is Online or in person) has succeeded in their adventures. So I can proudly say if you follow all the training, strategies and advice in the Program - you will give yourself the best chance possible!
Q: Why can't I just do my training on the trail?
A: Trail training is an important part of any preparation program. But it is only a part! Unfortunately, this type of training does nothing for injury prevention, for movement efficiency or for fixing your weaknesses. Not to mention it takes a huge time commitment! If you are adamant you only want to do your training on the trail (or other types of cardio) this probably isn't for you.
Q: Who isn't this program for?
A: If you are looking for a general workout to 'lose weight and tone up' this isn't for you. While those things often happen as a natural consequence of the training, it is not the focus. This program is entirely dedicated to mountaineers who either have a significant adventure in their sights or simply want to be prepared to step into any adventure that life throws at them!
Q: Will I have to go on a diet?
A: The nutrition coaching part of the Program does not involve diets, meal plans, calorie counting or restrictions. Rather, it gives you a range of different nutritional practices to consider, which can increase your performance on the trail, help your body handle the training and prevent you from getting sick.  If you do work better off a specific diet or meal plan, or simply want some more advanced nutrition guidance, all participant receive a free consultation with an accredited dietitian.
Q: How long does each phase go for?
A: There is no fixed time frame for each phase. Everyone is different and everyone will progress through each phase at a different pace. We like to keep things flexible to ensure that you are always progressing at a pace that is appropriate to you, your goals and your available time-frame.
Q: What if I don't have a major adventure planned in the near future? Can the program still work for me?
A: Absolutely! Instead of going through the four phases mentioned above, you will be put on a 'Ready To Adventure' program. This is all about building, and maintaining, a solid foundation of strength, endurance and resilience, to get you feeling 100% confident to jump into any adventure life may throw at you! Then, further down the line, if you do book onto a major trip, we can hone in the programming around the specific demands of whatever you are aiming for. This is a great way for a regular mountaineer to get specialist and expert guidance year-round, instead of relying on random gym sessions and generic personal trainers.