Hot Seller

Black Iron Vert

Black Iron Training

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

Coach

Krissy Mae Harclerode

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

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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/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

Sunday

Squat

Prep

General Warm-up

General Warm-up You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow. Begin with a cardio warm-up of your choice for 5 mins to get moving and elevate your HR (bike, jog, row, jump rope, skip, etc) followed by– Dead Bug x 4/side Side Lying T-Spine Windmill x 3/side Split Stance Adductor Mob x 4/side Inchworm to Spiderman Lunge x 3/side Squat to Stand with Overhead Reach x 4 x2

Back Squat

5 x 5

Barbell Deficit Front Rack Reverse Lunge

3 x 12

Staggered Stance Goblet Squat

3 x 12

DB High Box Step-up

3 x 12

DB Jump Squat

3 x 10

Heel Elevated Pistol Squat

3 x 30

GHD Sit-Up

3 x 12

Sunday

Step-Up Session

Step-Ups

Monday

Zone 2 Run

Run

Tuesday

Pull

Prep

General Warm-up

Deadlift

5 x 5

Snatch Grip RDL

4 x 6

Barbell Row

3 x 10

Barbell Roll Outs

3 x 8

DB Pullover

3 x 10

Alternating DB Hang Snatch

3 x 12

Pull-Up

3 x 30

Plank w/ Pull-through

3 x 12

Wednesday

Hills

Hill Workout

Warm up for 10-15min on flat or rolling flat terrain (5-10min if on rower or bike) 6min uphill @ 80-85% effort 3min downhill recovery jog/walk 4min uphill @ 85-90% effort 2min downhill recovery jog/walk 2min uphill @ 90-95% effort 1mim downhill recovery jog/walk Cool down for 10min on flat or rolling flat (5min if on rower or bike) If you are doing this on a treadmill, you are going to walk very slowly for your "downhill recovery jog". If you are doing this on a rower or bike, you are going to lightly coast for your "downhill recovery jog". The goal of the recovery period is to get your HR down as low as possible again.

Thursday

Press

Prep

General Warm-up

General Warm-up You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow. Begin with a cardio warm-up of your choice for 5 mins to get moving and elevate your HR (bike, jog, row, jump rope, skip, etc) followed by– Banded Pull Aparts x5 Dead Bug x 4/side Side Lying T-Spine Windmill x 3/side Inchworm x4 Banded Pass Throughs x5 x2

Bench Press

5 x 5

Push Press

3 x 8

Rolling DB Extensions

3 x 10

Alternating Z Press

3 x 12

Dip

3 x 10

Push Ups

3 x 30

Russian Twist

3 x 12

Thursday

Zone 2 Run

Run

Friday

Long Endurance Session (Specific)

Endurance Training

Coach

More from Black Iron Training

Krissy Mae Harclerode

Hybrid 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."

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