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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 recreational 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.

8 new training sessions per week: 3 lifting + 4 endurance + 1 specific; 30-120 minutes of training per day, 5-6x a week; 7-12 hours a week of total training; workouts can be moved around

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.

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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.
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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.
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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
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Access to your coaches
Coaches are available to answer any questions you have about the programming throughout the week.
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Programming 6 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Squat (week 3/4)

A

Back Squat

4 x 8

B1

Banded Goblet Squat

3 x 12

B2

Split Jump

3 x 16

C1

Babrbell Step Ups

3 x 16

C2

Bulgarian Split Squat

3 x 16

D1

Bear to Kick Through

3 x 30

D2

Crossbody Situp

3 x 45

Tuesday
Zone 2 Run

Run

A

30-60 minutes of zone 2 running (trail, road, or treadmill) to add a brick to the base of your foundation

Wednesday
Press (week 3/4)

A

Barbell Strict Press

4 x 8

B1

Single Arm DB Bench Press

3 x 16

B2

Z-Press

3 x 12

C1

Half Kneeling Bottoms Up Press

3 x 16

C2

Alternating Staggered Push Ups

3 x 30

D1

Dual DB Flutter Kicks

3 x 45

D2

Situp Medball Throw

3 x 30

Wednesday
Endurance Step-Ups or Incline Walk

A

Step-Ups

3 x 7:00

Thursday
Long Endurance Session

Long Session

A

This session preferably needs to be done outside and should be conducive and as specific as possible to your bigger goal(s): 60-120 minutes of low to moderate intensity cardio; heart zones 1-3 while staying mostly in zone 2. The best choices for this session are trail running or hiking. Second best are road running/walking, swimming, or cycling. Indoor cardio machines can be used as a last resort.

Friday
Pull (week 3/4)

A

Deadlift

4 x 8

B1

Pendlay Row

3 x 12

B2

Dumbbell RDL Death Macrh

3 x 16

C1

Hollow Body DB Pullover

3 x 12

C2

Pull-Up

3 x 30

D1

Side Plank Powell Raise

3 x 40

D2

Barbell Roll Outs

3 x 45

Friday
Interval Training

Intervals

A

Descending Intervals 5 Rounds of: :30s on, Rest :30s, :20s on, Rest :30s, :10s on, Rest 3:00. Each round will take 5 minutes. *Aim for 8-9/10 intensity and do your best to maintain it as the duration drops within each round Ideal cardio options: Assault/Spin Bike Running Rowing Stairs Sled

Saturday
Specific Training
Coaches
coach-avatar Krissy Mae Harclerode

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

coach-avatar Whitney Doiron

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

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Ready to power uphill with a pack on?

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

Get Black Iron Vert
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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
verified-athlete-avatar Cindy Germann

Hiker, Mountaineer

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!!"

verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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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Black Iron Vert
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Black Iron Vert
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Black Iron Vert
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Black Iron Vert