Mountain Athlete Training Program - Phase I
Strength Coach Russ
Other, Miscellaneous, Functional TrainingMountain Athlete Training Program - Phase I
What you get: - 3 lifts/wk for 4 weeks - 1 ruck/wk for 4 weeks - 1 hike/wk for 4 weeks - Conditioning after every lift - Programmed rest/recovery days - TOTAL: 20 days of exercise
This program has been created for mountain athletes of all levels whether you are preparing to hike the Appalachian Trail, attempting your first outdoor climb, or tackling your tenth 14,000ft summit. The Mountain Athlete Training Program will help you succeed in your mountain adventures!
Phase I increases your baseline level of strength, aerobic base, work capacity, and high-intensity cardiovascular output. This is achieved through supersets with short rest times, rucking, hiking, and high-intensity METCONs after your lifts!
As always, move more, be happy, and change lives.
- Strength Coach Russ
A1
Foam Roll
1 x 10
A2
Thoracic Extension on Foam Roller
1 x 10
A3
Glute Bridge
1 x 10
A4
Dead Bug
1 x 8
A5
T-Spine Reach
1 x 6
A6
Bird Dog
1 x 8
A7
Fire Hydrant
1 x 8
A8
Body Weight Alternating Lateral Squat
1 x 8
A9
Deep Squat Breathing
1 x 6
B1
Jump Rope
2 x 25
B2
Squat Jump
2 x 5
C1
Goblet Squat
2 x 6
C2
Inverted Row
2 x 8
C3
Side Plank
2 x 25
D1
DB RDL
2 x 6
D2
Push Ups
2 x MAX
D3
Isometric Cable Pallof Press
2 x 20
E1
Single Leg Forward Step-Down
2 x 8
E2
Bent-Knee Calf Raise
2 x 10
Row Row Row Your ERG
F
20s on 10s-off for 3mins on the Rower. Resistance 7. Perform 2 sets and rest for 1:30 between sets.
Conditioning
A
Ruck March
45 minute zone 2-3 steady state ruck march on rolling hills or easy hiking trail (class I). Try to stay in zone 2 more than zone 3. Ruck should be 10-15% of body weight. Zone 1: 60-70% of max HR - this should feel like a 6-7/10 difficulty throughout. Zone 2: 70-80% of max HR - this should feel like a 7-8/10 difficulty throughout. Zone 3: 80-90% of max HR - this should feel like a 8-9/10 difficulty throughout. Zone 4: 90-100% of max HR - this should feel like a 9-10/10 difficulty throughout. How to find Max Heart Rate: 220bpm - Age = Max HR(bpm) - ex: 220 - 36 = 184bpm
A1
Foam Roll
1 x 10
A2
Thoracic Extension on Foam Roller
1 x 10
A3
Glute Bridge
1 x 10
A4
Dead Bug
1 x 8
A5
T-Spine Reach
1 x 6
A6
Bird Dog
1 x 8
A7
Fire Hydrant
1 x 8
A8
Body Weight Alternating Lateral Squat
1 x 8
A9
Deep Squat Breathing
1 x 6
B1
Jump Rope
2 x 25
B2
Squat Jump
2 x 5
C1
DB Bench Press
2 x 6
C2
Good Morning
2 x 8
C3
Single Leg Alternating V-Up
2 x 10
D1
Pull-Up
2 x MAX
D2
DB Goblet Lateral Step-Up
2 x 8
D3
1/2 Copenhagen Side Plank
2 x 20
E1
Standing Cable Facepull
2 x 10
E2
1/2 Kneeling Low to High Cable Chest Press
2 x 10
Conditioning
F
Only Tens
8min AMRAP of: 10 MB Slams (8-12lbs) 10 Box Jumps (12-18") 10 Power Cleans (Barbell or Kettlebell) Complete as many rounds as possible in 8 minutes.
A1
Foam Roll
1 x 10
A2
Thoracic Extension on Foam Roller
1 x 10
A3
Glute Bridge
1 x 10
A4
Dead Bug
1 x 8
A5
T-Spine Reach
1 x 6
A6
Bird Dog
1 x 8
A7
Fire Hydrant
1 x 8
A8
Body Weight Alternating Lateral Squat
1 x 8
A9
Deep Squat Breathing
1 x 6
B1
Jump Rope
2 x 25
B2
Squat Jump
2 x 5
C1
Barbell Hip Thrust
2 x 6
C2
DB Overhead Press
2 x 8
C3
Wide Stance Horizontal Cable Chop
2 x 10
D1
3-pt. DB Row
2 x 6
D2
DB GB Alternating Lateral Squat
2 x 8
D3
1/2 Copenhagen Side Plank
2 x 20
E1
Hyperextension
2 x 10
E2
Reverse Nordic
2 x 10
Row Sprint
F
Row 1000m on the rower as fast as possible with good form. Resistance at 7 For time!
Conditioning
A
3-5mi Hike
Can use hill setting on a treadmill. Keep heart rate in zone 2 for the majority of the hike. Zone 1: 60-70% of max HR - this should feel like a 6-7/10 difficulty throughout. Zone 2: 70-80% of max HR - this should feel like a 7-8/10 difficulty throughout. Zone 3: 80-90% of max HR - this should feel like a 8-9/10 difficulty throughout. Zone 4: 90-100% of max HR - this should feel like a 9-10/10 difficulty throughout. How to find Max Heart Rate: 220bpm - Age = Max HR(bpm) - ex: 220 - 36 = 184bpm
