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Black Iron Vert

Black Iron Training

Endurance, Functional Training, Multi-sport, Skiing, Strength & Conditioning

Coaches

Krissy Mae Harclerode and Whitney Doiron

This program is for hikers, backpackers, trail runners, mountaineers and backcountry skiers who want to be in uphill shape year round, sun or snow. This program will build your ability to power uphill on uneven terrain with a pack on by building both strength and endurance. In addition to keeping you prepared for the trail and mountains year-round, this will also help you take on longer and/or steeper adventures to cooler places.

7 new training sessions per week: 3 lifting + 4 endurance; workouts can be moved around to fit your schedule

This program is not for competitive runners or skiers, rock climbers, or extreme mountaineers. While this program will build a great base to specifically train for these things, this program is very much for the recreational hiker/backpacker, runner, skier, or mountaineer.

$45 / mo

Get Black Iron Vert

Get "Mountain Strong"

Mountain strength & gym strength are not the same. The goal is not to become stronger at a certain lift. Mountain strength training has two primary goals: 1- to unlock your full performance potential in the mountains &/or on trail; 2- to prevent injury. It will benefit your performance to do more sport-specific strength work. In mountain athletics, lifting should never be an end unto itself.

Specific Strength > General Strength

There is ample empirical evidence that says improving general strength can enhance endurance performance. But when it comes to general strength, it's easy to get swept up in the “gym strong” mentality & lose sight of your end goal: to become a more efficient mountain athlete. Spending time & effort on general strength can rob you of the greater benefits gained through specific strength training.

Legs & Lungs

Hiking, trail running, backpacking, mountaineering, & ski touring require two things to be strong & fit: legs & lungs. So these two things are our main focus in this program. You will be using both just about every single day on this program in order to best mimic the time you will spend on trail &/or in the mountains. Get ready to squat, lunge, deadlift, step-up, hike, run, & sprint.

Features

Access to your coaches

Coaches are available to answer any questions you have about the programming throughout the week.

Programming 6 days per week

Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best.

Delivered through TrainHeroic

An easy to use system that sends you the workouts, video instruction and sharing, and allows you to track and measure your progress.

Equipment

Required

Barbell + Plates // Dumbbells/Kettlebells // Pull-up bar // Box/Bench (for step-ups)

Recommended

Resistance bands // Rower, air bike, etc

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Full Body ME 1

Back Squat

12, 12, 10, 10

Barbell Front Rack Step-up

1-Arm KB Front Rack Carry

3 x 60

Single Leg RDL Med Ball Slam

12, 16, 20

Alternating Cossack Squat

20, 16, 12

DB Pullover

3 x 12

Reverse Lunge Jump

5 x 8

Shoulder Tap Push Ups

5 x 6

Tuesday

Zone 2 Run

Run

Wednesday

Full Body ME 2

Deadlift

12, 12, 10, 10

DB Lateral Step-Up

Dual KB Overhead Carry

3 x 30

Bulgarian Split Squat

20, 16, 12

Alternating Z Press

12, 16, 20

Plate Ground to Overhead

3 x 12

Burpee

5 x 6

Heel Elevated Pistol Squat

5 x 4

Thursday

Optional Step-Up Endurance Workout

Step-Ups

Thursday

Interval Training

Intervals

Tabata Sprints w/ Rest 5 Rounds 20s hard, 10s rest x 8 (4 min rounds) Rest 60-90s between rounds LITE: 4 rounds *Aim for 8-10/10 intensity and stay consistent throughout! Ideal cardio options: Running/Sprinting Assault Bike Rowing Ski Erg Stairs/Bleachers Sled Pulls/Pushes

Friday

Full Body ME 3

Push Press

12, 12, 10, 10

Goblet High Step-up

Suitcase Carry

Alternating Deficit Reverse Lunge

12, 16, 20

Hollow Body Floor Press

3 x 12

Dumbbell B-Stance RDL

20, 16, 12

Box Jump Overs

5 x 6

Pull-Up

5 x 5

Saturday

Long Endurance Session (Specific)

Endurance Training

Coaches

More from Black Iron Training

Krissy Mae Harclerode

Hybrid mountain athlete. Founder & CEO of Black Iron Training & Black Iron Nutrition.

Whitney Doiron

Movement is her passion and the medicine she prescribes. Doctor of Physical Therapy.

Ready to power uphill with a pack on?

Join Black Iron Training and become the strongest, fittest version of yourself.

Get Black Iron Vert

FAQs

Are the workouts sent out daily?

The workouts are published every Friday for the upcoming week! This gives you the flexibility of moving sessions around for that week while staying on track for that current cycle!

What if I can’t workout on the assigned day?

No problem! You can move that workout to a different day and still record all your stats as usual! You can also skip a workout if you are short on time one day.

Do I have to wait to start at the beginning of a cycle?

No you don't. It’s best to jump in when you sign up! We understand everyone may not start at the beginning of a cycle, however, our programs are all periodized and based on progression so you will benefit from starting as soon as you join.

Can I do this with my own running program?

Yes, if you have your own running programming and you would like to join Vert for the strength workouts and community, we would love to have you. Instead of doing the programmed endurance training, you would stick to your own running plan.

The Proof

Cindy Germann

Hiker, Mountaineer, Trail Runner

Verified Athlete

"A year ago I was feeling pretty de-conditioned for the mountains & climbing Rainier felt intimidating to me. I’ve been doing Vert since last summer & even though I’m a flat land dweller with no access to elevation, I was completely prepared for my Rainier climb & truly felt great the entire climb!!"

Logan Whitfill

Hiker, Backpacker

Verified Athlete

"This program has been the best decision I have made for myself as a hiker & backpacker. I can totally see the carry over in both my endurance & strength, as I’m doing hikes that I could’ve only dreamed of doing before. And I'm not getting winded or as sore after! Definitely recommend this program."

Becca Allen

Hiker, Backpacker

Verified Athlete

"When I decided to start hiking & backpacking I was unhappy w/ my body. I wanted to be active but needed structure/goals to stay motivated. This program opened up a new world for me! A year ago I never could've imagined doing what I can today. Now I value what my body can do over what it looks like."

Chantel Holt

Hiker, Backpacker, Trail Runner

Verified Athlete

"This has been an absolute life saver. Having a program that is a blend of in-gym & outdoor workouts has given me the training I need to send big but also creates space in my schedule to explore outside. The coaches & fellow trainees are the most supportive people no matter your experience or goals."

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When you join a team you’re getting more than programming, you’re joining an online community.

Black Iron Vert