Hot Seller

Black Iron Vert

Black Iron Training

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

Coach

Krissy Mae Harclerode

This is for trail runners, mountain climbers, hikers, and/or backcountry skiers wanting to improve uphill performance on challenging terrain with a pack on by building a big aerobic base and strong legs. In addition to keeping you trail and mountain ready year-round, this will help you take on longer and steeper adventures over time. VERT has helped folks summit (and ski) 4000-6000m volcanoes, build mileage for ultras, hike/climb the CA and CO 14ers, or simply stay in great shape year-round and be able to say YES to more big days outside. If you don’t have access to trails or mountains, this is great for you, as it helps you mimic these things if you don’t have them nearby.

There are 2-3 lifting workouts + 4-5 endurance workouts programmed a week. Lifting has a primary focus on functional single length strength and secondary emphasis on core, back, and shoulders. Weekday endurance workouts are programmed as easy trail runs with the option to road/treadmill run, incline walk, hike, stair-step, or do step-ups instead. The weekend long specific session can be a hike, summit, trail run, ski tour, etc. You can move workouts around in order to train 5 or 6 days a week.

$25 / mo

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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.

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 or Kettlebells // Pull-Up Bar // Box or Bench

Recommended

Resistance Bands // Med Balls

Sample Week

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

Monday

Lower Body Strength

Vert Lower Body Warm-Up

As always, you're welcome to do your own warm up routine if you prefer. Your warm up should take about 10 minutes before you start warming up to squat with an empty bar. 5 min – incline treadmill walk, flat treadmill jog, bike, jumprope, etc. (no rowing or ski erg on lower day) 2 rounds – 10 air squats 10 tip toe glute bridges w/ squeeze 5/side cossacks (or lateral lunges if you lack mobility for cossacks) 10 banded good mornings If you have a hip circle or glute band do 2-4 sets x30sec lateral walks before you grab a barbell. If you have hip or ankle issues/tightness, do a little mobility work before you squat to open those suckers up.

Back Squat

4 x 5

BB Conventional Deadlift

4 x 4

Box Jump (w/ step down)

15, 12, 10

Mixed Rack Lateral Step-Up

4 x 10

Single DB B-Stance RDL

4 x 10

DB Front Rack Walking Lunge

4 x 10

Seated Plate Calf Raise

10, 10, MAX

Mixed Rack Overhead Tall Kneeling to Stand

3 x 12

Tuesday

Easy Run/Hike or Incline Walk

Easy Run or Incline Walk

Wednesday

Threshold + Interval Combo Workout

Run

Wednesday

Functional Full Body Flow

Prep

General Warm-up

As always, you're welcome to do your own warm up routine if you prefer. Your warm up should take 10 minutes tops today. 5 min – general cardio of your choice 2 rounds – 5/side dead bugs 5/side side lying t-spine windmill 5 inchworm to Spiderman lunge 3/side squat to stand w/ overhead reach

Full Body DB Complex

Dual DB complex. Aim for around 7-8 RPE. Do a light warm up round to gauge how much weight to use. 4-8 rounds of – 6 DB Burpees 4 DB Ground to Overhead 2 DB Thrusters (without dropping the DBs or resting between moves) 60-90 rest between rounds (so you know, my HR was *jacked* when I tested this using 25# DBs)

Weighted Plank Hold

3 x MAX

Hanging Leg Lifts

3 x MAX

Thursday

Easy Run/Hike or Steps/Stairs

Easy Run or Steps

Friday

Upper Body Strength

Vert Upper Body Warm Up

As always, you're welcome to do your own warm up routine if you prefer. Your warm up should take about 10 minutes before you start warming up to bench with an empty bar. 5 min – ski erg, rower, jumprope, air bike, or jog (something that uses your arms) 2 rounds – 10 band pull aparts 10 push ups 10 band Cuban press 10 shoulder pass through

Bench Press

4 x 5

Barbell Row

4 x 5

Pull Up Practice

Hang DB Alternating Snatch

4 x 10

Neutral Grip Alt. DB Z Press

4 x 10

Single Arm Renegade Row on Elevation

4 x 10

Top of the Dip Hold

3 x MAX

Half Kneeling Rotational Ball Slam

3 x 12

Friday

OPTIONAL Easy Run/Cardio

Easy Run

Saturday

Long Endurance Session (Specific)

Endurance Training

Coach

More from Black Iron Training

Krissy Mae Harclerode

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

Ready to power uphill with a pack on?

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

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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

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."

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Black Iron Vert