Foundation for Rock Alpinists – 5wk Training Plan

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  • #69555
    Prakash
    Participant

    Hello everyone,

    I’m currently in the last week of my Foundation for Rock Alpinists training plan. I’m training for a trip to the cirque of the towers one month from now – we’ll be packing in for 3 days and attempting a couple lines in the area. Since there’s just 4 weeks to my goal climb at this point I was planning to get into maintenance mode in August as opposed to repeating the 5wk training plan.

    My maintenance plan would be 1X weekly max strength workout, 1X climbing gym day, 1X crag day, 2X zone 2 runs/hikes, 1X yoga day and 1X rest day. Is this reasonable? I was surprised to find no ME component to the Foundation for Rock Alpinists plan. Should I add in some weighted carries on one of my zone 2 run/hike days to help with carrying camp/climb equipment up to the cirque? Any other advice?

    Thanks,

    Prakash

    P.S.: I used the 12 wk freeride plan last winter and the results on my goal climb/descent were great. I’ve seen significant AeT improvement and recovery overall. This is my first time testing the method on a rock objective and I’m already matching the performance of my mid-20s now, in my early 40s. Thanks again, Scott and Steve for providing such solid training templates to follow.

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