Learn How
​Allie Pepper
​Trains
For
8000m+ Mountains
(Without Oxygen) 

​Allie's Links:

• Instagram (follow her climbing journey!): https://www.instagram.com/alliepepperadventures
• 'So You Want To Climb Everest' Ebook: https://www.amazon.com/So-you-want-climb-Everest-ebook/dp/B0D3QZ1CS8/ref=kwrp_li_stb_nodl * 

*This is Allie's short ebook which talks about the steps to take towards the path of climbing Everest or any 8000m mountain. It talks about tthe porgression of technical skills, how to gain them, what mountains and courses to do first before going to Everest. Also an assessment of where someone s at now in terms of experience and how tehy can gain more. 

Rowan's Links:

• Online Training For Mountaineering: https://summitstrength.com.au/mountaineer
• The Training For Mountaineering Podcast: www.summitstrength.com.au/blog/welcome-to-the-training-for-mountaineering-podcast

​
Mentioned In The Workshop: 

• The Blue Mountains Climbing School: https://climbingschool.com.au/
• Australian Alpine Academy - An Introduction To Mountaineering: https://climbingthesevensummits.com/australia
  
  

Workshop Notes And Summary

Introduction to the training program @ 0:00

Rowan and Alessandra introduce the purpose of the meeting - to provide a behind-the-scenes look at Alessandra's training program for her upcoming high-altitude mountaineering expeditions. Alessandra shares that she did not follow a structured training program until 2019 when she started working with Rowan.

Personalized assessment and program design @ 2:46

Rowan explains the process of assessing Alessandra's current fitness and mobility, including tests like the knee-over-toes assessment, single-leg squat test, and core/upper body strength tests. Based on the assessment results, they identify key areas to prioritize in the training program, such as single-leg strength, calf strength, and aerobic capacity.
Strength training approach @ 4:19

Rowan outlines the strength training sessions, which include two full-body workouts per week focused on compound exercises and sequenced to maximize efficiency. He discusses the rationale for maintaining strength training throughout the program rather than a traditional periodized approach.

Cardio training plan @ 8:16

The cardio training plan includes one longer endurance session per week, likely trail running or hiking, as well as shorter high-intensity cycling intervals. Rowan explains the reasoning behind this approach, considering Alessandra's busy schedule and history of endurance activities.

Recovery and mobility @ 51:15

Alessandra emphasizes the importance of recovery and mental training, including practices like cold plunge, meditation, and mindset work. Rowan and Alessandra discuss how these non-physical aspects are crucial for high-altitude mountaineering.

Flexibility and adjustments @ 53:22

Rowan explains that the program will remain flexible to accommodate changes in Alessandra's schedule, energy levels, and any setbacks. The goal is to maintain a positive, sustainable approach rather than an overly demanding one.

Closing and program information @ 55:13

Rowan provides information on how viewers can inquire about personalized training programs for mountaineering and hiking through Summit Strength, his online coaching service.