Mount Rainier Training Plan
This free training schedule created by Grant Story is specifically tailored to summiting Mt. Rainier. Specifically tailored to climbing Mt. Rainier from the popular Camp Muir (DC) and Camp Schurman (Emmons glacier) routes. Also this plan doesn’t require you to use a heart rate monitor.
Example of Fitness requirements for a 3-day Summit Attempt:
- Be able to carry a 30-45-pound pack for 5 to 8 hours a day.
- Be able to ascend steadily for 5,000 ft on slopes up to 40 degrees.
- Be able to descend 9,000 ft on slopes up to 40 degrees.
- Be able to recover from a difficult day of climbing and repeat in consecutive days.
It is important to understand what your training goals are in order to maximize the effectiveness of your workouts. In mountaineering the fitness requirements and training can be divided into three main categories: Cardiovascular endurance; Muscular strength; Flexibility training.
Cardiovascular Endurance:
Cardiovascular endurance refers to the body’s ability to perform any repetitive activity over long periods of time, requiring the use of large-muscle groups in addition to the heart and lungs. Some excellent activities for cardiovascular conditioning include running, walking on an inclined treadmill, stair stepping, working on an elliptical machine, walking up and down hills, and/or participating in a step aerobics class. The main goal is to be able to do a spinal-loading cardiovascular activity at a moderate intensity for 45-60 minutes five days a week. When starting a program begin with one of the above mentioned activities and try to get a 30 minute session three days a week. Then gradually increase the sessions to 45 to 60 minutes, and finally begin adding days to your regimen. It is important not to over-train, begin slowly and listen to your body. For example: If you start by running, but find that your knees, shins, or ankles begin to hurt. Try changing to the elliptical machine for a few sessions and remember to stretch, ice, and treat sore areas.
Muscular Strength:
The second vital component of physical conditioning is building muscular strength. Strength is needed for nearly every climbing task, including controlling and balancing heavy loads, hoisting yourself and gear, preparing and setting up camp, and assisting other team members. Training with free weights and doing “good ole” fashion push-ups, pull-ups, crunches, and dips will provide you with the functional, climbing-specific strength and balance needed most in the mountains. When starting a strength program, complete two full-body workouts a week of 30 to 45 minutes per session. Focus on compound exercises such as squats, lunges, step-ups, dips, pull-ups, dead lifts, bench press, and overhead press. At first use light weight, focus on good form and do two to three sets of 12-15 reps. As you gain strength and want to increase power and stamina switch to heavier weight and do 4 to 6 sets of eight to ten reps with only 20 seconds of rest between in each set.
Flexibility Training:
Stretching may help prevent or reduce muscle soreness of over the course of days of activity. Flexibility also increases the range of motion and reduces the strain of muscles when forced into certain positions. Activities that could increase flexibility are martial arts, yoga, and dance. Always include a 15 minute full body stretch, especially focusing on used muscles, after every exercise session whether it is cardiovascular or strength training.
Climbing Conditioning:
Nothing can prepare for the rigors of climbing better than climbing itself. It is critical in your training to get out and hike steep outdoor trails with a weighted pack. A good training option is to carry water in refillable containers (2-litre soda bottles) in your pack allowing you to gradually increase weight or dump weight if needed. A reasonable goal would to be able to ascend 3,500 ft with 65-pounds in 2 to 3 hours or 1,200 vertical feet in one hour.
II.
The weekly training plans in this packet are suggestive outlines of how to reach the required fitness goals described above. They provide a daily workout for each of the major fitness categories, and a section for personal notes. It is often helpful to log how one feels physically and mentally during the prescribed workout. This can be useful when identifying over-training injuries, when extra rest may be needed, or often just identifying what types of workouts lead to peak performance.
Climbing is an extremely rigorous and demanding activity requiring great physical conditioning. Before starting any exercise regime it is important to seek your physician’s approval and the advice of a physical/fitness expert.
Jump to:
Week 1,week 2, week 3, week 4, week 5, week 6, week 7, week 8, week 9, week 10, week 11, week 12
Phase 1- Base Fitness
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Cardio |
Strength |
Flexibility |
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Sunday |
Day of Rest (DOR) |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
20 min run: level 1 elliptical/Bike or stairs ok |
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Tuesday |
Day of Rest (DOR) |
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Wednesday |
20 min run: level 1 run |
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Thursday |
Day of Rest (DOR) |
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Friday |
20 min run: level 1 run |
Day of Rest (DOR) |
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Saturday |
Outdoor Hike(at least 3miles) Light weight, comfortable pace |
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Week 2 |
Cardio |
Strength |
Flexibility |
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Sunday |
Day of Rest (DOR) |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
30 min run: level 1 run or 15 min run +15 min stairs |
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Tuesday |
20 min: level 1 run or stairs |
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Wednesday |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Thursday |
30 min: level 1 run |
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Friday |
20 min run: level 1 run |
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Saturday |
Outdoor Hike(4-5 miles) Light weight, comfortable pace |
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Week 3 |
Cardio |
Strength |
Flexibility |
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Sunday |
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Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
45 minute run: level 1 15 minute run+ 15minute elliptical or bike+15min stairs |
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Tuesday |
20 min: level 1 run or stairs |
3x10 cage squats; 3x10deadlift; 3x10dumbell shoulder flies to front raises; |
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Wednesday |
30 minute run: level 1 run or 15 minute run +15 minute stairs |
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Thursday |
30 minutes: level 1 run |
Not optional: |
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Friday |
Optional: 30minute swim 15minute breast stroke+15minute frog kick |
Not optional: |
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Saturday |
Outdoor Hike(5-6 mile flat hike) Light weight, comfortable pace |
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Week 4 |
Cardio |
Strength |
Flexibility |
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Sunday |
Day of Rest (DOR) |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
45 minute run: level 1
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Tuesday |
30 minutes: level 1 stairs |
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Wednesday |
30 minute run: level 1 run or 15 minute run +15 minute stairs |
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Thursday |
45 minutes: level 1 run |
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Friday |
45 minute swim 15minute breast stroke+15minute frog kick+15freestyle or 30minute level 1 stairs |
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Saturday |
Outdoor Hike(3-4 mile hike 1000 ft elevation gain) 25lb pack, comfortable pace |
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Phase II- Power & Anaerobic threshold
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Week 5 |
Cardio |
Strength |
Flexibility |
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Sunday |
Day of Rest (DOR) |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Tuesday |
45 minute Interval run 15 minute warm-up; 3X alternating 2.5minute level 3 and 2.5 minute level 2; 15 minute level 1 |
3x4-6 Bench Press; 3x4-6 lat pull downs; 3x4-6 cage squats |
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Wednesday |
30 minute turnover Elliptical/Bike alternate 7.5 minutes of hard resistance/low rpm with 7.5minute low resistance/ high rpm(iff ell. Switch directions |
3x4-6 dead lift; 3x4-6 back rows; 3x4-6shoulder press |
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Thursday |
30 minute run |
3x25 pushups; 3x25crunches(abdominal and obliques); 3x25 dips; 3x5 pull-ups |
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Friday |
45 minute Interval stairs 15 minute warm-up; 3X alternating 2.5minute level 3 and 2.5 minute level 2; 15 minute level 1 |
3x4-6 leg extensions; 3x4-6 leg curls; 3x4-6 leg press; 3x4-6 leg extension |
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Saturday |
Outdoor Hike(equivalent of little Si 1150 ft elevation gain, 3.5 miles) Essentials only, fast as possibly safe |
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Week 6 |
Cardio |
Strength |
Flexibility |
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Sunday |
Day of Rest (DOR) |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
Sprint Interval run 15 minute warm-up 5x100m sprint + 25 mtn climbers+25 birpies+25 lunges+10 standing long jumps (400m recovery) +20 min Level 1 |
Incorporated in sprint interval |
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Tuesday |
45 minute Level 1 run |
3x4-6 Bench Press; 3x4-6 lat pull downs; 3x4-6 cage squats |
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Wednesday |
Hill work 15 minute level 1 warm up 8x100m hill level 3 15 minute level 1 cool down |
3x4-6 dead lift; 3x4-6 back rows; 3x4-6shoulder press |
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Thursday |
30 minute run |
3x4-6 Bench Press; 3x4-6 lat pull downs; 3x4-6 cage squats |
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Friday |
45 minute run or elliptical/bike or stairs 10 minute lev. 1+ 5X1minlevel 4 alternating with 5x4min level 2+10 min cool down |
3x25 pushups 3x25crunches(abdominal and obliques); 3x25 dips; 3x5 pull-ups; 3x25squats; 3x25split squats; 3x25skier squats; 3x25leg lowers |
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Saturday |
Outdoor Hike(equivalent of little Si 1150 ft elevation gain, 3.5 miles) Essentials only, fast as possibly safe |
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Week 7 |
Cardio |
Strength |
Flexibility |
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Sunday |
Day of Rest (DOR) |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
45 minute swim 15 minute freestyle+15minute breast stroke+15minute frog kick |
3x25 pushups
3x25crunches(abdominal and obliques);
3x25 dips;
3x5 pull-ups;
3x25squats;
3x25split squats;
3x25skier squats;
3x25leg lowers |
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Tuesday |
45 minute Interval stairs or run 10 minute warm-up+ 5x3min level3 alternating with 2min level 2+10minute cool down |
3x4-6 Bench Press; 3x4-6 lat pull downs; 3x4-6 cage squats |
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Wednesday |
30 minute level 1 run or stairs |
3x4-6 leg extensions; 3x4-6 leg curls; 3x4-6 leg press; 3x4-6 leg press |
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Thursday |
400m Intervals run 15 min warm-up+ 6x400m(200m recovery-level 4) |
3x4-6 dead lift; 3x4-6 back rows; 3x4-6shoulder press |
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Friday |
45 minute stairs 10 minute level 1+ 2x5min level 3 followed by 2min level 2 followed by 3min level 2+ 15 minute level 1 |
Day of Rest (DOR) |
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Saturday |
Outdoor Hike(equivalent of Mailbox peak 4000-4500ft elevation gain 5-6 miles) Essentials only, fast as possibly safe |
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Week 8 |
Cardio |
Strength |
Flexibility |
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Sunday |
Day of Rest (DOR) |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
Big stairs 2 to 3 flights of stairs 15 minute run to warm up + 4x sprint up+4xskip a step up+2xjump up+2x down and hold +10 minute cool down |
3x25 pushups
3x25crunches(abdominal and obliques);
3x25 dips;
3x5 pull-ups;
3x25squats;
3x25split squats;
3x25skier squats;
3x25leg lowers |
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Tuesday |
30 minute easy elliptical/bike or swim |
3x4-6 dead lift; 3x4-6 back rows; 3x4-6shoulder press |
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Wednesday |
200m Interval circuit 15 minute warm-up+ 8x200m level 4(on 4 intervals 25 mtn climbers; 25birpies;25 lunges; 10standing long jumps)+10 minute cool down |
3x4-6 leg extensions; 3x4-6 leg curls; 3x4-6 leg press; 3x4-6 leg press |
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Thursday |
400m Intervals run 15 min warm-up+ 6x400m(200m recovery-level 4) |
3x4-6 Bench Press; 3x4-6 lat pull downs; 3x4-6 cage squats |
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Friday |
45 minute stairs 10 minute level 1+ 2x5min level 3 followed by 2min level 2 followed by 3min level 2+ 15 minute level 1 |
3x4-6 leg extensions; 3x4-6 leg curls; 3x4-6 leg press; 3x4-6 leg press |
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Saturday |
Outdoor Hike (equivalent of Camp Muir or Rock Mt 5000ft elevation gain 5-6 miles) Essentials only, fast as possibly safe. |
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Phase III- Sustained effort
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Week 9 |
Cardio |
Strength |
Flexibility |
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Sunday |
Day of Rest (DOR) |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Tuesday |
60 minute run or stairs level 1 |
6x8 Bench-press; 6x8 back rows; 6x8shoulder press; 6x8leg curl; 6x8legextension; 6x8leg press (30 sec rest between each set) |
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Wednesday |
45 minute stairs 10 minute warmup+25 minute level 3+10 minute cool down |
Failure workout |
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Thursday |
45 minute run 10 minute level 1+25 minute level 3+level 4 as long as possible 10 minute cool down |
Core workout |
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Friday |
60 minute easy run, stairs, elliptical |
6x8 Bench-press; 6x8 back rows; 6x8shoulder press; 6x8leg curl; 6x8legextension; 6x8leg press (30 sec rest between each set) |
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Saturday |
Outdoor Hike(equivalent of little si) 30-45lb pack, take as long as is needed |
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Week 10 |
Cardio |
Strength |
Flexibility |
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Sunday |
45 minute swim 15 minute freestyle+15 minute breast stroke+15 minute frog kick |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
75 minute easy run or stairs |
1x20 big arm circles;
1x20 Russian twist;
1x20 wall squat to press;
1x20 wood choppers(abs and obliques);
1x20 rocky twist;
1x20 toe crunches;
1x20 45 degree twists;
1x20 suitcase crunch |
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Tuesday |
1200m workout mile warm-up+ 6x1200m Level 3.5( on 3 intervals-25 mtn climbers, 25birpies ,25lunges, 10 long jumps)+mile cool down ( 1lap rest) |
Day of Rest (DOR) |
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Wednesday |
60 minute stairs 20minute level 1+20 minute level 3+20 minute level 1 |
6x8 Bench-press; 6x8 back rows; 6x8shoulder press; 6x8leg curl; 6x8legextension; 6x8leg press (30 sec rest between each set) |
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Thursday |
long Hill 15 minute warm up + 2x 1mile + hill at level 3+ 10 minute cool down(downhill rest) |
1x20 big arm circles; 1x20 Russian twist; 1x20 wall squat to press; 1x20 wood choppers(abs and obliques); 1x20 rocky twist; 1x20 toe crunches; 1x20 45 degree twists; 1x20 suitcase crunch |
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Friday |
75 minute easy run, stairs, elliptical |
6x8 Bench-press; 6x8 back rows; 6x8shoulder press; 6x8leg curl; 6x8legextension; 6x8leg press (30 sec rest between each set) |
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Saturday |
Outdoor Hike(equivalent of Mt Si) 30-45lb pack, take as long as is needed |
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Week 11 |
Cardio |
Strength |
Flexibility |
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Sunday |
Day of Rest (DOR) |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
90 minute bike 20minute warm-up level 1+20 minute high resistance, low rpm+20minlow resistance high rpm+30 minute comfortable |
6x8 Bench-press; 6x8 back rows; 6x8shoulder press; 6x8leg curl; 6x8legextension; 6x8leg press (30 sec rest between each set) |
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Tuesday |
60 minute run or stairs 10 minute warmup+15 minute level 3+15 minute level 1+20 minute level 2 |
Ab workout |
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Wednesday |
75 minute run or stairs |
6x8 Bench-press; 6x8 back rows; 6x8shoulder press; 6x8leg curl; 6x8legextension; 6x8leg press (30 sec rest between each set) |
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Thursday |
60 minute stairs or long hill running workout |
failure workout |
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Friday |
50 minute break down run 10 minute warmup+10min level 4+10 minute 1 level 3+10minute 2 Level 2+10 level 1 |
6x8 Bench-press; 6x8 back rows; 6x8shoulder press; 6x8leg curl; 6x8legextension; 6x8leg press (30 sec rest between each set) |
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Saturday |
Outdoor Hike(mailbox peak equivalent) 30-45lb pack, take as long as is needed |
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Week 12 |
Cardio |
Strength |
Flexibility |
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Sunday |
45 minute swim 15 minute freestyle+15 minute breast stroke+15 minute frog kick |
Day of Rest (DOR) |
Day of Rest (DOR) |
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Monday |
Day of Rest (DOR) |
1X20 workout |
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Tuesday |
Mile repeat workout: run mile warm-up 3x1mile fast as can be sustained(after each 25 mtc climbers, 25 birpies, 25 lunges, 10 long jumps) |
Ab workout |
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Wednesday |
60 minute elliptical/Bike turnover intervals(7.5 minute high resistance low rpm alternating with 7.5 minute low resistance high rpm |
6x8 Bench-press; 6x8 back rows; 6x8shoulder press; 6x8leg curl; 6x8legextension; 6x8leg press (30 sec rest between each set) |
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Thursday |
45 minute run level 2 |
Ab work out |
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Friday |
60 minute stairs and run 30 minute level 2/3 run+ 30 minute stairs level 2/3 |
Failure workout |
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Saturday |
Outdoor Hike( Rock Mtn or camp muir equivalent) 30-45lb pack, take as long as is needed |
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Free Training plans:
Hiking and Backpacking
6 week beginner plan
General Mountaineering:
Intermediate Plan 12 weeks
Mt. Rainier 12 week plan:
8 Month Mountaineering Training & Fitness Plan
Meal Plans:
Backpacking and Climbing Meal Plans
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