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. As a rule of thumb, 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 to develop the most comprehensive training plan.

The following schedule was developed by a personal fitness trainer for an experienced and fit climber. It provides a commonly used course of exercise, requiring 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.

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Day 1 Chest

  • 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

  • 45 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

  • 45 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
  • 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 LegsIMG_1648

  • 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

  • 45 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.