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.
A
Back Squat
12, 12, 10, 10
B
Barbell Front Rack Step-up
C
1-Arm KB Front Rack Carry
3 x 60
D1
Single Leg RDL Med Ball Slam
12, 16, 20
D2
Alternating Cossack Squat
20, 16, 12
D3
DB Pullover
3 x 12
E1
Reverse Lunge Jump
5 x 8
E2
Shoulder Tap Push Ups
5 x 6
A
Run
A
Deadlift
12, 12, 10, 10
B
DB Lateral Step-Up
C
Dual KB Overhead Carry
3 x 30
D1
Bulgarian Split Squat
20, 16, 12
D2
Alternating Z Press
12, 16, 20
D3
Plate Ground to Overhead
3 x 12
E1
Burpee
5 x 6
E2
Heel Elevated Pistol Squat
5 x 4
A
Step-Ups
Intervals
A
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
A
Push Press
12, 12, 10, 10
B
Goblet High Step-up
C
Suitcase Carry
D1
Alternating Deficit Reverse Lunge
12, 16, 20
D2
Hollow Body Floor Press
3 x 12
D3
Dumbbell B-Stance RDL
20, 16, 12
E1
Box Jump Overs
5 x 6
E2
Pull-Up
5 x 5
A
Endurance Training
Hybrid mountain athlete. Founder & CEO of Black Iron Training & Black Iron Nutrition.
Movement is her passion and the medicine she prescribes. Doctor of Physical Therapy.
Join Black Iron Training and become the strongest, fittest version of yourself.
Get Black Iron VertHiker, 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!!"
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."
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."
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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