A Mountain Climbing Training program is one of the MOST important parts that you will have to consider before embracing any mountain in the world.
Just like running a marathon, you don’t expect to train for one day then expect to climb Mount Kilimanjaro (click here to see details and facts about Mount Kilimanjaro) afterwards. It takes weeks of mountain climbing training before the big day arrives. If you want to make it till the peak of the mountain, you have to be physically fit and mentally prepared.
Mountain climbing doesn’t have to be a grueling task, especially if you have prepared well for it. Usually, the more fit you are, the more likely you will enjoy mountain climbing. Furthermore, the joy of reaching the top of the mountain outweighs the effort you put through training and climbing the mountain itself.
Looking to get in shape for your next mountaineering? Here is a 6 week mountain climbing training plan that is suitable for both, beginners and expert climbers.
Guide to Mountain Climbing Training
The aim of your mountain climbing training regime is to build your fitness level and ensure your body is strong and has the right balance. For beginners, you can start with body weight workouts such as pushups, dips, crunches, lunges and squats. Once you are comfortable with these moves, you can add some weight to make them more challenging. For instance, you could carry a backpack with heavy books on your back and do these workouts again.
The training also applies to expert climbers, who want to maintain their fitness level prior to their next mountaineering adventure.
- Monday: Set of 10 reps that includes each of the above body workout moves. Add 30 minutes of cardio workout that includes either swimming, biking or walking on a treadmill.
- Tuesday: Do not schedule any workouts, just rest.
- Wednesday: Increase the number of set to 3, and reps to 15 for strength training. 20 minutes of cardio workouts.
- Thursday: Don’t do strength training. Focus on cardio workouts for 40 minutes.
- Friday: Do 3 sets of 15 reps of strength training and, 30 minutes of cardio workouts.
- Saturday: focus on 2 to 3 hours of walk carrying a 25 pound (approx 11 kg) backpack.
- Monday: do 30 minutes of cardio workouts and 20 minutes walk.
- Tuesday: do 45 minutes of strength training (e.g, yoga) and 20 minutes of cardio.
- Wednesday: focus on 3 sets of 15 reps squats, 10 reps pushups, 50 crunches, 50 mountain climbers, and 60 seconds of plank. Also, do 40 minutes of cardio workouts.
- Thursday: don’t do strength training but focus on 30 minutes of cardio workout.
- Friday: do four sets of 15 reps squats, 10 reps pushups, 50 reps crunches, and 60 seconds plank.
- Saturday: run for 3 miles (1.6 km), or bike for 15 miles (24 km).
- Monday: do 50 minutes of cardio.
- Tuesday: do 75 minutes of cardio that includes climbing the stairs.
- Wednesday: do 4 sets of 15 rep squats, 10 rep push up, 50 rep crunches, 60 seconds plank and 40 reps of mountain climbers.
- Thursday: do 75 minutes of cardio that includes 1800 steps on the stairs with a 20 pound (9 kg) backpack.
- Friday: alternate walking and running for one and a half hours.
- Saturday: just rest.
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