PREPARATION

Physical And Mental Preparation

Physical and mental fitness are necessary for safe, enjoyable and successful travel in the alpine environment. S2 members are required to provide an honest assessment of their health condition, skills and experience in the back-country prior to participating in any expedition. The assessment is part of a larger decision making process that informs a member of strengths and potential limitations. S2 leaders are then able to consult with a member on a range of appropriate expedition options.

S2 encourages climbers at all levels of experience and interest to participate in an expedition at an appropriate skill level. Nobody should feel intimidated or incapable of enjoying the mountains. To this end, S2 leaders regularly consult on routes requiring no experience or skill to multi-month international expeditions requiring significant skill and confidence.

The Benefit of Training

Training develops mental toughness. The human body is an amazing piece of work capable of withstanding extreme and challenging conditions. More frequently, it is the mind that overcomes the individual and causes them to question their ability to reach the summit. There are moments on every mountain where one experiences discomfort or questions their ability. Mental toughness is the quality that overcomes these conditions. Keep in mind that even the most highly experienced and "scrappiest" climbers submit to question, but they are also distinguished by their steely discipline and mental commitment.

Training develops physical fitness. An individual with high physical and cardiovascular strength has a greater advantage of reaching the summit. As an individual climbs to higher elevation, there is a lower concentration of available oxygen in the air. Reduced oxygen availability requires the body to work harder, decreases stamina and increases fatigue. A physically fit individual is better prepared to withstand these rigorous conditions.

Training makes your mountaineering experience more enjoyable. The high alpine environment is a spectacular place and the achievement of getting there can be a dream or a nightmare. The difference between having an awareness and appreciation of your surroundings or needing to concentrate on how to accommodate your discomfort at altitude will be determined in large part by your fitness. Take your health seriously and train properly - the mountains demand it.

The Basic Training Plan

Many people are interested in climbing a mountain, but believe they lack the necessary fitness to succeed. This is simply not true even for people with health complications. Every mountain is different and requires a different level of fitness. As a result, every mountain requires a different training plan. In short, the more aggressive the mountain, the more aggressive your training should be. S2 encourages all members to develop a training plan around a particular objective and to also consult with a fitness trainer and personal physician.

The following schedule was developed by a personal fitness trainer for an experienced and fit climber. It provides a commonly used course of exercise and requires a daily commitment. Even if you never plan to climb a mountain, this is a great training plan that increases mental, physical and cardiovascular strength.

DAY 1 - CHEST / ARMS
Flat Bench Press 4 Sets / 8 Repetitions of 60% - 80% of body weight.
Chest/Arm Decline Bench Press 4 Sets / 8 Repetitions of 60% - 80% of body weight.
Dumbbell Fly 4 Sets / 8 Repetitions of 35% - 50% of body weight.
Tricep Pulldown 8 Sets / 10 Repetitions of 80% of max lifting weight.
Crunch Sit-up 4 Sets / 50 Repetitions.
Back Extension 4 Sets / 10 Repetitions.

DAY 2 - CARDIO
30 Minutes of continuous cardiovascular exercise (i.e. running, cycling, swimming, etc.)

DAY 3 - BACK / ARMS
Pull-up 4 Sets / 8 Repetitions.
Back/Arm Pull-down 4 Sets / 8 Repetitions of 50% - 70% of body weight.
Row 4 Sets / 8 Repetitions of 50% - 70% of body weight.
Crunch Sit-up 4 Sets / 50 Repetitions.
Side Hip Extension 4 Sets / 15 Repetitions.
Tricep Pulldown 8 Sets / 10 Repetitions of 80% of max lifting weight.

DAY 4 - CARDIO
30 Minutes of continuous cardiovascular exercise (i.e. running, cycling, swimming, etc.)

DAY 5 - SHOULDERS
Bar Military Press 4 Sets / 8 Repetitions of 50% - 70% of body weight.
Shoulder/ Dumbbell Military Press 4 Sets / 8 Repetitions of 50% - 70% of body weight.
ARM Dumbbell Shoulder Lift 4 Sets / 8 Repetitions of 30% - 50% of body weight.
Bicep Bar Curl 4 Sets / 8 Repetitions of 80% of max lifting weight.
Bicep Dumbbell Curl 4 Sets / 8 Repetitions of 80% of max lifting weight.
Shrug 4 Sets / 8 Repetitions of 50% - 70% of body weight.
Crunch Sit-up 4 Sets / 50 Repetitions.

DAY 6 - LEGS
Leg Press 4 Sets / 8 Repetitions of 100% - 180% of body weight.
Legs Front Leg Curl 4 Sets / 8 Repetitions of 60% - 80% of body weight.
Back Leg Curl 4 Sets / 8 Repetitions of 60% - 80% of body weight.
Lunge with Bar 4 Sets / 8 Repetitions of 40% - 60% of body weight.
Calf Lift 4 Sets / 8 Repetitions of 80% - 120% of body weight.
Crunch Sit-up 4 Sets / 50 Repetitions.

DAY 7 - CARDIO
30 Minutes of continuous cardiovascular exercise (i.e. running, cycling, swimming, etc.)

MONTHLY:
Hike in a hill or mountain environment for a period of 5-6 hours. Begin with a light pack and add weight (up to 1/3 of your body weight) as your fitness progresses. Over the course of time, extend your hiking period to 7-8 hours.