Uphill Athlete 8 week Mount Blanc Training Plan
The Uphill Athlete 8 week Mount Blanc Plan is designed for climbers bound for either the Gouter or the more demanding Cosmique route over Mt Blanc du Tacul and Mt Maudit. This plan assumes that you have no strength training background and is ideal for mountaineers and trekkers who have never engaged in an organized training program or who have not done so for a long time.
This training plan is based on scientifically sound training principles and a combined thirty years of professional endurance coaching experience and sixty years of world-wide climbing and mountaineering experience. In order to complete this plan it is important to keep a few concepts in mind: Rest when you are tired. If you miss a workout do not try to make it up. Move on to the next day. If you miss more than two workouts in any given week, then repeat that week.
For those with more time and higher aspirations we recommend using our 16 week Big Mountain Training Plan or our 24 Week Expeditionary Mountaineering Training Plans.
For the very complete discussion of the concepts put to work in this plan, please refer to our 464-page book, “Training for the New Alpinism” published by Patagonia Books.
Here’s useful beta about how to purchase and start your new plan and why we use TrainingPeaks. For specific questions about this training plan, or to send us your success story email us at coach@uphillathlete.com.
Thanks and good luck,
Steve House
Sample Day 1: Run/Hike
It will be important to focus most of the training on your basic aerobic capacity. To do this means continuously exercising for long durations at low to moderate intensities.
MAF method: Subtract your age from 180 and use this as the Maximum Aerobic Function (MAF) heart rate limit for all aerobic runs and or hikes in this program unless otherwise specified. More on this method here.
Run/hike on hilly terrain. Run if you are used to running. Hike if not. You may need to walk the uphills to keep HR within your aerobic limit.
Sample Day 2: Core and General Strength W.O.
Core routine:
Use above attachments for more information on these exercises. Use enough resistance (weight vests work well or hold a weight if needed) such that you can just manage 6-8 reps of an isometric hold of 6-10 seconds.
This video can help with the core routine exercises as well.
General Strength:
Use enough resistance or assistance so that you can manage 12 reps of each of the prescribed 5 exercises. Box Step Up, Step Down, Pull ups, Split Squat, Dip without reaching failure. Using that same resistance or assistance do 10 reps of each exercise and rest 60″ as you move to the next exercise in the order listed above.
This video can help with the Box Steps.
Week1-2: Do 2x though core and general circuit.
Week 3-4 3x through add weight where possible in order to keep 10 reps
Sample Day 3: Recovery Run/Jog/Walk
This should be an easy run on flats. HR should be well below (15 beats) AeT even if this means walking
Run/hike on hilly terrain. Run if you are used to running. Hike if not. You may need to walk the uphills to keep HR within your aerobic limit.
Sample Day 5: Core and General Strength W.O.
Core routine:
Use above attachments for more information on these exercises. Use enough resistance (weight vests work well or hold a weight if needed) such that you can just manage 6-8 reps of an isometric hold of 6-10 seconds.
General Strength:
Use enough resistance or assistance so that you can manage 12 reps of each of the prescribed 5 exercises. Box Step Up, Step Down, Pull ups, Split Squat, Dip without reaching failure. Using that same resistance or assistance do 10 reps of each exercise and rest 60″ as you move to the next exercise in the order listed above.
Week1-2: Do 2x though core and general circuit.
Week 3-4 3x through add weight where possible in order to keep 10 reps