Below are some answers to help to common questions that we receive regarding the Adventx Fit To Climb Program:
How do I complete the Stair Intervals?
First, find a set of stairs. They can be outdoors, indoors, at a stadium or even a stairmaster or eliptical trainer at the gym. Warm up with steady walking for 10 - 15 minutes. Then make repeated high intensity efforts - about 2 minutes is a good length of time (this may mean two or more flights/sets if your stairs are short). In between efforts, rest for 2 - 3 minutes until you can breathe comfortably before starting again. If you are new to interval training, start with 3 or 4 efforts. Don't worry about your performance level today as you'll see gains as the weeks progress. The 40 minutes is an average time frame, the amount of time it will actually take you depends on the number of efforts you put in. Be sure to allow 10 minutes to cool down at an easy pace.
What is a Turkish Get Up (from the Rainier Dozen)?
Steve Cotter offers a great instructional video on the Turkish Get Up using a variation I find very helpful for climbers in building strength for the big steps often found on climbs. Using a kettle ball or additional weight, as demonstrated in the video, is optional depending on how challenging this exercise is for you. See the video below. Be sure to complete the exercise on both your left and right sides.
How do I complete the Timed Run?
The Timed Run (or walk) is a benchmark that allow you to see progress over the sixteen weeks. When not setting benchmarks, it's easy to 'feel' fitter, or even less fit, at times. The Timed Run is a timed effort over a short distance that allows you to see tangible gains. You can choose your actual distance, I suggest about 1 mile, four circuits of an athletic field or the perimeter of a city park - but it can be any moderate distance that you choose and can follow again over the coming weeks. The Timed Run also acts as an improvement target, providing focus for this workout.
What is the Fitness Test all about?
In Fit To Climb we'll do the test every four weeks to act as a measurement of overall fitness as well as specific core muscle endurance and agility. The repeated test is designed to show progress and these sessions should also be fun. Be sure to record your results from this week's test and we can compare them to the results of the next test. As with all training, there should be an emphasis on safety and self care. Push your limits but don't place undue stress or strain on your body. Rather than go all out, try to nudge your results forward in a controlled and sensible way, much like a successful mountain climb.
I don’t have the time or the right terrain to fit in all of the training!
There is no doubt about it, the Fit To Climb Program is a demanding training routine and asks for a significant investment of time. Additionally, ideal training takes place on terrain that can replicate the demands of the mountains. Finding both the time and the terrain to fit in all of your training is a difficult task. Check out our Time and Terrain Tips for Mountaineering Training, a collection of ideas, suggestions, and tips that our guides and climbers have used over the years to get the most out of your training. Be creative with the time and terrain you have available! Additionally, consider alternate activities like cycling to get your workouts in, see Cycling for Mountaineering Training for more ideas.
-John Colver
John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.
Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!You can read the past Weekly Mountaineering Training Series on the RMI Blog.
Regarding the stair climbing interval training, would it be acceptable to use a steep hill as a substitute for stairs? Where I live there are several nice long steep hills that would be perfect for running, but no long flights of stairs.
Posted by: Rob on 3/6/2018 at 7:37 am
Any specific exercises you would recommend for the strength circuit training? I have an elliptical at home but no weight set to use. Are there some weight-free or gym-free strength circuits I can use as supplement?
By the end of this week you’ll be a quarter of the way through Fit To Climb! This week’s should be familiar, except we will add a Fitness Test on Day 6.
Fit to Climb: Week 4 Schedule
DAY
WORKOUT
TOTAL TIME
DIFFICULTY
1
Rainier Dozen / Easy Hiking ( 30 min)
42 min.
Medium
2
Rainier Dozen / Stair Interval Training (40 min)
52 min.
Hard
3
Rainier Dozen / Rest
12 min.
Recovery
4
Strength Circuit Training x 2
38 min.
Hard
5
Rainier Dozen / Rest
12 min.
Recovery
6
Rainier Dozen / Cross Training (1 hr)
72 min.
Hard
7
Hike (3 hrs)
182 min.
Medium
Total
6 hrs 46 mins
FITNESS TEST
In Fit To Climb we’ll do the test every four weeks to act as a measurement of overall fitness as well as specific core muscle endurance and agility. The repeated test is designed to show progress and these sessions should also be fun. Be sure to record your results from this week’s test and we can compare them to the results of the next test. As with all training, there should be an emphasis on safety and self care. Push your limits but don’t place undue stress or strain on your body. Rather than go all out, try to nudge your results forward in a controlled and sensible way, much like a successful mountain climb.
Complete the Fitness Test as follows:
After a good ten-minute warm-up followed by the Rainier Dozen, first do the timed run. Go at a speed that feels like an intense effort. Record your time. Then, rest for 5 minutes by gently walking or just pacing slowly back and forth.
For the strength test portion, find an area that has a solid, level, and soft surface. Grass is perfect but you can also do this indoors if you prefer. During this test, you will perform four exercises for 2 minutes each, with 3 minutes of rest between each exercise.
For the first three exercises, the goal is to count the number of perfect repetitions you can complete in 2 minutes. For a reminder on good form for these exercises, refer to the Rainier Dozen post (Week 3). If you do this with a partner, you can rest while counting their repetitions—along with providing encouragement! For the fourth exercise, the Shuttle Run, simply time yourself. Write down your scores for each test.
Perform the strength test as follows:
1. Push-ups—2 minutes, followed by 3 minutes of rest
2. Steam Engines on Back—2 minutes, followed by 3 minutes of rest
3. 3/4 Squats—2 minutes, followed by 3 minutes of rest
4. 20-yard Shuttle Run—Set up your shuttle run course with some cones or water bottles. If you aren’t sure of measurement use 25 normal paces as a guide. Run back and forth between your markers for 2 minutes, counting each loop as one.
- John Colver
Have a question? See the Fit To Climb FAQ for explanations of specific exercises and general pointers to help you through the Fit To Climb Program.
John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.
Good question. According to John Colver’s Fit To Climb book the timed run part of the fitness test should be a distance of 1 mile.
-The RMI Team
Posted by: Lacey Meadows on 3/26/2018 at 2:04 pm
Just wondering about the timed run part of the fitness test. It doesn’t note any particular distance to run & record a time. Is there any particular suggestion, or rather should we run a distance at an intense effort until we cannot go any further, record that time, and then run the same distance to compare during a future test?
Now the real work begins! This is the beginning of Phase 2: Foundation / Build. You’ll be adding strength work and cross training to your daily training routine.
Fit to Climb: Week 3 Schedule
THE RAINIER DOZEN
You’ve been doing the Daily Dozen for two weeks, going forward the new Daily Workout will be the Rainier Dozen. The Rainier Dozen is based upon the Daily Dozen and it’s a more advanced workout.
Here are a list of the exercises. You may be familiar with all or some. A description is added below for each exercise. Following the Rainier Dozen, you’ll find a description of the Day 4 Strength Circuit.
1. Steam engine
2. Three quarter squats
3. Turkish Get Up
4. Lunge
5. Arm extender
6. Triceps Dip
7. Deep squat
8. Steam engine laying down
9. Mountain climber
10. Push up
11. Ranger crawl
12. 8 Point Body Builder
If you have any concerns about performing these exercises, consider hiring a coach or fitness trainer to help you learn how to get the most from each movement.
1. Steam Engine
How to do it: Stand with your feet shoulder width apart and your hands clasped behind your head. Lift your left knee, simultaneously twisting your body to the right, while keeping the muscles of your core engaged. Alternate the movement, using your right knee and left elbow.
2. Three Quarter Squats
How to do it: Stand with legs shoulder width apart and arms at your sides. Swing your arms forward and up, raising them above your head, palms facing forward. At the same time, bend your knees as if you were sitting in a chair. Hold the Squat briefly, then stand up by pushing through your heels, until you are in a full upright standing position.
3. Turkish Get Up
How to do it:
Step 1: Starting in a laying down position, with the right hand vertically toward the sky, bring the right knee into a bended position, while rolling towards your left. Placing the left hand on the ground, bring the right foot over the body and placing it on the floor. From here, keeping the right arm vertical, bring your body into the lunge position. From this position, push down on the right leg to bring your entire body into the standing-upright position.
Step 2: Drop back to the lunge position, with your left foot back. Place your left arm on the ground. Simultaneously rotate your body towards the right, while extending the right leg. Place your bottom on the ground, proceeding to lay flat while the right arm remains vertical throughout.
4. Lunge
How to do it: Stand upright, feet and legs together, hands on hips, elbows out to sides. Step your right leg backward. Bend your left knee until the kneecap is directly above your foot, causing the leg to form a 90-degree angle. Simultaneously lower your right leg until the knee almost rests on the ground, forming another 90-degree angle. Step back to starting position, and repeat, stepping backward with the left leg. Continue to alternate legs.
5. Arm Extender
How to do it: Standing upright, start with the hands and elbows at shoulder level. Simultaneously extend elbows outwards three times, and on the fourth time, completely extend the arm to finish with arms completely straight out to the side. Pause, and repeat.
6. Triceps Dip
How to do it: Find a solid object, such as a wall, stairs, or a bench. Facing outwards, place the hands behind your body on the edge of the object. Your legs can be straight, or to reduce the resistance, they can bent at the knees. With the core muscles engaged, simply lower your body until the angle behind your forearm and upper arm is approximately 100 degrees. Be careful to not lower yourself more than this, because to do so will place undue strain on the shoulders. Reverse movement to start position.
7. Deep Squat
How to do it: Stand with your feet a little wider than hip distance apart, toes pointing out at 45-degree angles. Put your hands on your hips and bend your knees out to the sides, making sure to keep them in line with the toes. Lower your body in a Squat until your thighs are parallel to the ground, and then push up through your heels to a standing position. Repeat.
8. Steam Engine (on ground)
How to do it: Lie on your back with your hands behind your head, head slightly raised, taking care not to pull on your neck. Extend your legs fully, holding them an inch or so off the ground. Bend the left knee in toward your body as you extend your right elbow to touch the left knee. Alternate the movement, touching your right knee to your left elbow as you extend the left leg fully.
9. Mountain Climber
How could the mountain climber not be good for mountain climbing! Seriously though, the mountain climber is a great exercise for core strength, hip flexor extension, agility in the calves and strength in the feet and ankles. How this benefits the climber is through the improved flexibility, coordination, strength and endurance required during the stepping-up motion.
How to do it: Starting in the plank position, bring the right foot forward as if you were in the starting blocks of a 100 meter sprint. From here, simply alternate your left and right legs between this position with a small hop or jump, as if running or bounding. The length of the movement can be shorter or longer depending on your level of ability.
10. Push Up
How to do it: Start with palms and toes on the ground, body in the air, as straight and strong as possible. Your arms should be directly underneath your shoulders, and you can spread your fingers wide for stability. (If this is more of a challenge than you’d like right now, do a modified Push-up with your knees on the ground.) Keeping the back and neck straight, inhale, bend your elbows and lower yourself until you are about 2 inches off the ground. Exhale as you push back up into the starting position. Repeat.
11. Ranger Crawl
How to do it: Starting in the plank position, bring the right knee towards the right elbow. Pause, then return to the start position. Then, switch feet and bring the left knee towards the left elbow, again, pausing, before returning to the start position. Repeat. What’s important with this exercise is to engage the core muscles and the arm and shoulder muscles prior to beginning the movements. Keep the hips low to maintain the plank position.
12. 8 Point Bodybuilder
How to do it: Starting in the standing position, drop to the ground and then thrust both legs back to the plank position. Perform a push up. Then, perform a scissor, spreading the legs wide, then returning them to the start position. From here, bring the feet forward into a position to be able to perform a power jump. Finally, perform the power jump, finishing with a hand clap before returning to the start position (see this video for an explanation).
STRENGTH CIRCUIT TRAINING
A. (Rainier Dozen to warm up) - 12 minutes
B. The 8 exercises for this circuit (40 seconds on, 20 seconds rest) x 2 - 16 minutes, based on the Rainier Dozen, are:
1. Stem Engine
2. Push Up
3. Squat
4. Lunge
5. Plank
6. Jump rope / Jumping Jack
7. Mountain Climber
8. Side Lunge
C. (10 Minute Cool Down) - 10 minutes. See the Home Stretch for exercises.
- John Colver
Have a question? See the Fit To Climb FAQ for explanations of specific exercises and general pointers to help you through the Fit To Climb Program.
John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.
Rick had a similar question several years ago. We couldn’t find a video of the Arm Extender but here is an alternative description from Colver’s Book Fit By Nature:
“This is a 4-count exercise to warm up the arms and upper/middle back. Bend your elbows and move them as far behind your back as you can, looking for a squeezing sensation in your shoulder blades. Do this three times. On the fourth count, perform the same movement but with arms fully extended.”
You are essentially raising your hands to chest level and holding your elbows parallel with the ground, then holding that position and squeezing your shoulder blades together three times - bringing your elbows out and backwards, on the fourth time you extend your arms while still squeezing your shoulders together.
- The RMI Team
Posted by: RMI Expeditions on 11/1/2019 at 11:38 am
Please explain arm extender more precisely or send a video link. Thanks
Congratulations on last week’s training, you are off to a great start! How does your body feel after seven practice sessions of the Daily Dozen?
The purpose of this week’s training is to continue to practice the Daily Dozen and to add a weekend hike to round things out. Choose an easy or moderate goal for the first hike.
This is the end of the adaptation phase. Next week is the beginning of the foundation phase.
Fit to Climb: Week 2 Schedule
DAY
WORKOUT
TOTAL TIME
DIFFICULTY
1
Daily Dozen
12 min.
Recovery
2
Daily Dozen + 40 Minute Hike
52 min.
Medium
3
Daily Dozen / Rest
12 min.
Recovery
4
Daily Dozen + 40 Minute Hike
52 min.
Medium
5
Daily Dozen / Rest
12 min.
Recovery
6
Daily Dozen + 2 Hour Hike
132 min.
Medium
7
Rest
-
Recovery
Total
4 hrs 44 mins
- John Colver
Have a question? See the Fit To Climb FAQ for explanations of specific exercises and general pointers to help you through the Fit To Climb Program.
John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.
I’d like to see the next few weeks of the training program. I realize that there are no shortcuts to the top, but I had been doing 30 to 60 minute hikes with a 45 lb pack for months before starting the Fit to Climb program, and need to speed up a few weeks to meet my climbing date.
Posted by: Mike Forsyth on 5/23/2017 at 1:00 pm
Ayman,
Great question. If you are limited by terrain, you can use a treadmill on an incline as a tool. I would suggest trying to find a variety of activities though to keep you motivated. Other options could include stadium stairs (lots of laps) or lots of laps of a small hill. We’ve heard of folks training with lots of laps of old garbage dumps, road embankments, etc. A treadmill on an incline will help build the muscles that you use to step uphill, but every step is nearly the same. By getting off of the treadmill and outside, grass or any off pavement terrain will make each step different, building your balance muscles as well. Also, it’s important not to forget about the downhill: half the climb will be downhill, which is a different set of muscles, and the treadmill doesn’t do a lot for those. Good luck!
This is officially the first training week Fit To Climb and of your Mount Rainier adventure. Much like fastening up a coat, it’s really important to get the first button in the right hole, or no amount of effort at the other end is going to make the process successful!
In physical training, a core foundational principle is to develop correct movement patterns, this so we can use our bodies efficiently while avoiding injury. The method we’ll use to practice this week is the Daily Dozen. (Download a description of the Daily Dozen here).
During this first week of training, measure your success by performing the exercises with the greatest amount of skill possible. Consider how you’ll want to move on the mountain during your climb, moving over rocks covered in ice, wearing crampons and a heavy backpack, potentially in a snowstorm. At that point, you’ll want your foot to end up exactly where you want it, and you’ll want to have the strength and coordination to efficiently move your body upwards.
The very first step toward getting there is to figure out how to move your body right. Therefore, do not worry about how many exercises you can do or how intensely you can do them; simply focus on the quality of movement and make a strong commitment to quality training during this week and for the weeks to follow.
Fit to Climb: Week 1 Schedule
DAY
WORKOUT
TOTAL TIME
DIFFICULTY
1
Daily Dozen (Crux Workout)
12 min.
Recovery
2
30 Minute Hike
30 min.
Medium
3
Daily Dozen / Rest
12 min.
Recovery
4
30 Minute Hike
30 min.
Medium
5
Daily Dozen / Rest
12 min.
Recovery
6
1 Hour Hike
60 min.
Medium
7
Rest
-
Recovery
Total
2 hrs 36 mins
- John Colver
Have a question? See the Fit To Climb FAQ for explanations of specific exercises and general pointers to help you through the Fit To Climb Program.
John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.
This is so helpful, I am planning to go visit after this outbreak is control. Really missing trekking. These should be so helpful. https://resilientfutures.com
Posted by: Alice R. Birch on 9/6/2020 at 7:51 pm
All:
The link to the Daily Dozen is the last word “here” of paragraph 2 at the top.
We are excited to share a weekly trainings series from the book Fit to Climb: The Adventx 16 week Mount Rainier Training Program authored by former RMI Guide John Colver! This conditioning plan is designed to help you train for a successful Mount Rainier climb.
As the plan unfolds you’ll quickly gain momentum, achieving milestones, and navigating each phase of training. Before you’re halfway through, you’ll feel confident in your abilities and have experienced significant physical gains.
Features of the Fit To Climb plan are:
• A progressive training schedule with measurable milestones
• A weekly chart with day by day workout descriptions
• The ‘Rainier Dozen’ daily strengthening workout
• Tips on cross-training and alternative training options
• Instruction on aerobic endurance, anaerobic endurance, and strength training
• Nutrition for training and climbing
• Tips on motivation, goal setting, and mental preparation
The Fit To Climb Program is designed to be done anywhere and with the minimal of equipment. No matter where you live, you’ll be able to participate and each week you’ll build strength and endurance for the climb ahead.
The 16 weeks are comprised of four phases:
• Phase one = Adaptation Training (Weeks 1 - 2)
• Phase two = Foundation Training (Weeks 3 - 10)
• Phase three = Peak Training (Weeks 10 - 15)
• Phase four = Expedition (Week 16)
These phases are the building blocks, each ending in milestones. We start with general conditioning, then add endurance, followed by the addition of high intensity interval training in the peak phase and ending with a short ‘tapering’ phase during the final preparation in the week before your climb.
The timing commitment of the Fit To Climb Program varies. The Adaption and Foundation Training Phases ask for 4 - 7 hours a week of training. During the Peak Training Phase the focus is on building solid and aerobic endurance with long training sessions and the plan calls for 10 - 15+ hrs of training per week. It’s a big time commitment so plan ahead and try and prepare your schedule to handle the increased training demands. For some tips, see RMI’s collection of ideas to maximize the time and the find the right terrain for your training.
The timing of the sixteen weeks is designed to prepare you for Mount Rainier climb that is four months away. If your climb is later or sooner you can adjust the timing as necessary, either getting a head-start or beginning in the appropriate week.
The Fit To Climb Program can easily be tailored to prepare you for any mountain beyond Mt. Rainier. In developing training plans for other climbs, plan your training with the end in mind: is the major challenge the high altitude, extreme temperatures, heavy pack, or multiple days or weeks?
As you create the training map, ensure that there are stepping stones to gain new skills and strengths as well as milestones where you can "test" your ability. One principle of training for mountaineering in all ranges, is that aerobic endurance conditioning is the primary training component for most climbers. Start by making sure that you have what it takes to "go long," then focus on the specific challenges of your climb or expedition.
The Fit To Climb training program is rigorous and to complete it in its entirety requires a substantial commitment of time and effort. Do people follow it to-the-letter? Sometimes yes, often no - people become ill, work or family situations come up and the best plans work on the basis of flexibility. A paradox of training for a major climb is that we want to set the bar high in training in order to replicate the demands we’ll have during the expedition, however, we also want to maintain confidence if we fall short of a training session or goal. It’s rarely a linear process; sometimes we feel awful just when we expected to be strong, sometimes our perfect plan goes sideways, and sometimes we feel doubt when everything has been completed perfectly.
As you start the process, think of the key elements of success: Maintain momentum, rest when you need to, push hard when you feel strong, and constantly think about how you can recover well. And most importantly, be confident that your efforts will pay off; many people have climbed and succeeded in their goals while having not completed all of the training or while feeling sub-par. I remind myself that one can miss a few classes and still graduate. It’s progress, not perfection, that counts.
- John Colver
Have a question? See the Fit To Climb FAQ for explanations of specific exercises and general pointers to help you through the Fit To Climb Program.
John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit To Climb - a 16 week Mount Rainier Fitness Program.
I am interested in getting feedback. I have a good general plan for the climb, but could use further insight. Thanks, Mike
Posted by: Micheal Black on 10/26/2017 at 10:52 am
I’ve signed up for the five day Rainier climb starting on 6/23/17. I would like to know since I want to start training now if I should do two weeks for each of the sixteen week steps so that I finish my training just before the trip.
Thanks,
John
Posted by: John Chirinko on 10/10/2016 at 12:14 pm
As we focus forward on the training for this year’s climbing adventures, we know we’ll be hiking, climbing, probably doing some stair interval training with heavy packs, and developing strength training routines.
The training adventures need not be boring though, cross-training keeps us both balanced and motivated.
I like to categorize my cross training by asking, “Is this a direct benefit to mountain climbing or is this activity more general conditioning focused?” Sports like cycling, cross-country skiing or skating have a very direct benefit in building endurance for the mountains, in fact a bike ride can be a perfect substitute for a hike.
Other sports like soccer, kickboxing, or activities like dancing and yoga, while perhaps not as directly related to mountain climbing, can have wonderful benefits for overall conditioning.
Thinking out of the box completely, I met a person last week who did remarkably well on a training hike despite not having ‘trained’ very much. I asked him where he thought his fitness came from and he said, “I’m a UPS driver, I use a pedometer to track my steps and generally do 15,000 steps each day - most of them carrying boxes.” 15,000 steps equals about 5 miles walking! I think he’s going to have a big head-start on his 16 week training program!
Cross training is an important part of your training program, keeping you mentally engaged and physically healthy. Beyond the cornerstones of your regular training program that includes long hikes, short intense sessions, and strength training, what fun things do you enjoy to do to which add to your fitness? Are you lucky enough to have one of those jobs which gets you walking during the day? How can you plan your days to add an activity or sneak in a few extra miles from place to place?
Get outside and be creative with your cross training!
- John Colver
John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI.
Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!
“stair interval training (40 min)” appeared in Week 3 of the Rainier Fit to Climb Program, but I don’t see any description of what should be done for this.
With the start of the a new year now is a good time to step back and take account of your training plan. Training for any sport requires a balance of different activities. Too much of one type of training can lead to over-stressing our bodies; too many different activities can lead to a dilution of focus.
While a mountaineering training program will include many facets, it is important to never lose sight of the critical elements:
1. Aerobic Endurance Training: Longer sessions to increase the ability to go for a long time at a steady pace. This builds your training base.
2. Anaerobic Endurance: Shorter intense sessions to increase the ability to go for a short time at higher intensity. This gives you the range of exertion to accommodate different paces and exertion levels.
3. Strength Training: The ability of the muscles to support the pack weight, movement over challenging terrain and other tasks such as digging snow or performing an ice-axe arrest.
These are the “meat and potatoes” of preparation for mountaineering. Try to make sure you are exercising all three on a weekly basis.
- John Colver
John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.
Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!
Drawing trend lines is one of the few easy techniques that really WORK. Prices respect a trend line, or break through it resulting in a massive move. Drawing good trend lines is the MOST REWARDING skill.
The problem is, as you may have already experienced, too many false breakouts. You see trend lines everywhere, however not all trend lines should be considered. You have to distinguish between STRONG and WEAK trend lines.
One good guideline is that a strong trend line should have AT LEAST THREE touching points. Trend lines with more than four touching points are MONSTER trend lines and you should be always prepared for the massive breakout!
This sophisticated software automatically draws only the strongest trend lines and recognizes the most reliable chart patterns formed by trend lines…
Chart patterns such as “Triangles, Flags and Wedges” are price formations that will provide you with consistent profits.
Before the age of computing power, the professionals used to analyze every single chart to search for chart patterns. This kind of analysis was very time consuming, but it was worth it. Now it’s time to use powerful dedicated computers that will do the job for you:
Drawing trend lines is one of the few easy techniques that really WORK. Prices respect a trend line, or break through it resulting in a massive move. Drawing good trend lines is the MOST REWARDING skill.
The problem is, as you may have already experienced, too many false breakouts. You see trend lines everywhere, however not all trend lines should be considered. You have to distinguish between STRONG and WEAK trend lines.
One good guideline is that a strong trend line should have AT LEAST THREE touching points. Trend lines with more than four touching points are MONSTER trend lines and you should be always prepared for the massive breakout!
This sophisticated software automatically draws only the strongest trend lines and recognizes the most reliable chart patterns formed by trend lines…
Chart patterns such as “Triangles, Flags and Wedges” are price formations that will provide you with consistent profits.
Before the age of computing power, the professionals used to analyze every single chart to search for chart patterns. This kind of analysis was very time consuming, but it was worth it. Now it’s time to use powerful dedicated computers that will do the job for you:
Happy New Year!
If you are reading this post, there’s a good chance that you are preparing for a mountain climb, or at least considering one! At this time of year many people charge into fitness like a horse bolting from the starting gates. It’s tempting to start the New Year with resolutions to improve fitness, eat better, change habits, and many other goals.
However, it is important to remember that the secret to athletic success is consistent and moderate effort. You may feel behind, your belt might be a little tight after the holidays and there are big goals nearing on the horizon. However, try and avoid the temptation to go crazy with fitness right now. By climbing a mountain, no matter the size, you’ve already chosen a highly motivating goal. Enjoy the training process and make it fun, positive, and healthy. Most of all, make it balanced; not too hard and not too easy; not too much and not too little. Each week, keep nudging your fitness forwards and you’ll make massive gains over the next months.
In my opinion, you don’t need a resolution. You have a very real and tangible goal that will motivate you forwards long after many New Year’s Resolutions are forgotten. Congratulations on choosing that goal!
If you are new to this blog, please take a look over the basics covered in the past few months, especially on planning your training and basic, key workouts like the Daily Dozen. I hope you’ve set aside time for some hiking and training this week to focus on your climb ahead. Enjoy the start to the New Year!
We look forward to introducing ‘Fit To Climb The Sixteen Week Training Program for Mount Rainier’ over the next few weeks, starting in February and we will map out a weekly training plan each Monday as part of the Fit to Climb Program.
- John Colver
John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.
Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!
The Home Stretch is exactly what it sounds like: the last bit of your workout, the brief but essential stretching routine that will keep your muscles limber and strong. The routine starts at your toes and stretches to the top of your head and as far as your fingertips can reach.
UPPER CALF STRETCHStarting position: Begin this stretch in the Downward Dog yoga posture: hands and feet flat on the ground, torso arched with rear up in the air, legs straight. If the Downward Dog position is uncomfortable, perform this stretch by leaning forward against a wall or another source of support, such as a tree or building, with arms straight and hands flat against the surface with legs straight and heels on the ground.
Movement: Place your left ankle above and behind the right ankle, just off the ground, so that you can feel an isolated stretch in your right calf. Keep your knee straight so as to isolate the gastrocnemius —one of two major muscles that comprise the calf. Hold this stretch for 20 seconds. Switch sides.
LOWER CALVES AND ANKLESStarting position: Same as the Upper Calf Stretch — Downward Dog or the variation leaning against a wall.
Movement: Move your left ankle above and behind your right ankle as in the Upper Calf Stretch, with one difference: bend your right knee to isolate the soleus muscle in the lower part of your calf. Hold the stretch for 20 seconds. Switch sides.
HAMSTRINGSStarting position: Lie on your back with your legs extended straight out in front of you. Rest your head on the ground.
Movement: Raise your right leg, with a slightly bent knee if needed. Grasp the back of your upper leg (hamstrings) with both of your hands and gently pull toward the center of your body until you feel a stretch in the hamstring. Hold for 20 seconds. Switch sides.
QUADRICEPSStarting position: Lie flat on your stomach, chin on the ground and arms at your sides.
Movement: Raise your right ankle by bending your right knee. Grasp it behind your back with your right hand and then gently pull toward the center of your body until you feel a gentle stretch in the quadriceps muscles (the front of the thigh). Hold for 20 seconds. Switch sides.
Variation: If lying down on your stomach is uncomfortable, do this stretch standing up. Hold on to a tree or other support with your free hand, if necessary, as you grasp your ankle and gently pull it toward your body.
HIP FLEXORSStarting position: Sit in a kneeling position with your left leg forward. Your right knee and left foot will be on the ground, with both knees bent at 90-degree angles.
Movement: Imagine that your pelvis is a bowl of water on a table. Now, think of gently tipping the water out of the bowl from the back as you gently press the bottom part of your pelvis forward and the top part of your pelvis slightly back so that you feel a stretch in the muscles that connect the front of your hip to your right leg. That subtle tipping will activate the hip flexor in the front of your right leg. Hold for 20 seconds. Switch sides.
ILIOTIBIAL (IT) BANDSStarting position: Stand upright near a tree, wall, or other surface for balance. Cross your right leg over your left leg.
Movement: Extend your left arm to the surface for balance. Bend your body to the left with your right arm extended overhead, as though you’re doing a variation on the Side Bender from the Daily Dozen. Your goal is to feel a deep stretch in your right hip extending down to the outer part of your right leg.
Variation: Try the Pigeon Stretch if you’re particularly flexible. Sit on the ground and bend your left leg so that the heel is near the right hip. Extend the right leg straight behind you.
THIGH ADDUCTORSStarting position: Sit upright with legs bent and heels placed together in front of you.
Movement: Gently press your knees toward the ground to feel a stretch in the adductors (inner thighs). Hold for 20 seconds.
BACK STRETCHStarting position: Lie down on your back with knees bent and feet on the ground.
Movement: Gently move your knees to the left, placing them on the ground, making sure to also keep your shoulders on the ground. You should feel a stretch in your middle and lower back. Extend your arms to either side, and move your head so that you are looking to the right (away from your bent knees). Hold for 20 seconds. Switch sides.
STOMACH AND CHEST STRETCHStarting position: Lie on your stomach, palms placed on the ground on either side of your chest, directly below your shoulders.
Movement: Look up toward the sky, gently curving your back while supporting your weight, hands on the ground. This is popularly known as the Cobra pose in yoga. Hold for 20 seconds.
TRICEPS STRETCHStarting position: Stand upright or sit on your knees with your upper body strong and straight. Lift your left arm above your head and bend the left elbow to stretch the left triceps muscles.
Movement: Place your right hand on your left elbow to support the stretch, gently pressing the elbow back until you feel the muscle stretching. Hold for 20 seconds. Switch sides.
SHOULDER STRETCHStarting position: Stand near a tree or another support. Place your left hand on the support, with your left arm fully extended.
Movement: Without moving your feet, rotate your body to the right until you feel a stretch in your left shoulder and the left side of your chest. Hold for 20 seconds. Switch sides.
FINAL BREATHING
To finish the Home Stretch, take five full breaths. First, exhale and deeply Squat to the ground, arms downward. Inhale by pushing up on your heels, extending your legs, and reaching your arms to the sky. Take these breaths very slowly and deliberately — you’re bringing relaxation into all areas of your body at the end of your workout, setting the tone for the next stage peacefully and with a great workout behind you.
- John Colver
John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.
Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!
Hi I found this very interesting and informative! I have found muscles I never knew I had. Glad you have information like this for us beginners otherwise I would still be clueless when I do the climb. Cant wait to get started. Thank you! :)
Posted by: Stacie Wheeler on 8/19/2013 at 12:41 am
Regarding the stair climbing interval training, would it be acceptable to use a steep hill as a substitute for stairs? Where I live there are several nice long steep hills that would be perfect for running, but no long flights of stairs.
Posted by: Rob on 3/6/2018 at 7:37 am
Any specific exercises you would recommend for the strength circuit training? I have an elliptical at home but no weight set to use. Are there some weight-free or gym-free strength circuits I can use as supplement?
Thanks,
Greg
Posted by: Greg Duncan on 1/12/2016 at 8:34 am
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