FitClimb

6 week beginner mountaineering fitness plan

Ali Alami

Here's a rough 6 week training plan to get in shape for hiking/mountaineering. This will is a good plan for getting in shape to climb Mt. St. Helens, Mt. Hood, Kilimanjaro, Half Dome, or a 2 day back pack trip with less than 4500ft of elevation gain. Some things to remember when following this plan:

1. It really helps to have a heart rate monitor and follow the suggested MHR. If you don’t have a heart rate monitor you can substitute perceived level of exertion from the Borg scale, start off low and work up slowly.

2. This is just a roadmap, not everyone is the same or has the same needs, tailor it to your needs. The important thing is to get out and try and work out weekly.

3. I left out details on exact stretches, exercises, and weight training to follow. Be creative and change out your workout to stay interested.

4. Read the article on training tips and creating your own plan, this also explains Maximum Heart Rate and the Borg scale.

Check out the fitness video for some basic tips Hiking Fitness

Jump to:  Week 2 |  Week 3 | Week 4 |  Week 5 |  Week 6

Note: This article assumes a base level of fitness and based on opinions and experience of the author. You should consult a physician before starting an exercise program.

Week 1:

  • Focus for this week is on building strength, balance, and a base. This will help prevent injury later.
  • For strength training work on your techniques and motion.
  • Ensure a good warm up and cool down to prevent injury.

Week 1

Warm Up

Aerobic

Strength

Notes

Monday

10 min stretch and warm up

30 min Cardio @ 60% Avg MHR Run, Bike, Swim, or other.

1 Set of 10 reps of the following:

Step ups front

Step ups side

Step downs

Push Ups

Crunches

Plank

Mountain climbers

Tuesday

Rest Day

Wednesday

10 min stretch and warm up

20 min Cardio @ 70% MHR

3 sets of following:

Squats (15)

Step ups front (40)

Step ups side Left and right (40)

Step downs (40)

Push Ups (10)

Crunches (50)

Plank (60 seconds)

Mountain climbers (50)

Thursday

10 min stretch and warm up

40 min Stairs @ 70% MHR

20 min walking

Friday

10 min stretch and warm up

30 min Cardio @ 70%

3 sets of following:

Squats (15)

Step ups front (40)

Step ups side Left and right (40)

Step downs (40)

Push Ups (10)

Crunches (50)

Plank (60 seconds)

Mountain climbers (50)

Saturday

10 min stretch and warm up

2-3 hr walk or hike with 15-20 lb pack

Sunday

Rest Day:

Review knots and/or equipment

 < Next Week 2  3  4   5   6 >>

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Hiking and Backpacking
6 week beginner plan


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