Wilderness Sports Conditioning
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Wilderness Sports Conditioning |
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Wilderness Sports > Mountaineering and Scrambling Training & Conditioning Mountaineering and Scrambling Training & Conditioning
Training OverviewMountaineering and Scrambling require cardiovascular endurance (via aerobic training), strength endurance (through strength conditioning), and mountaineering-specific training (via hiking with a pack). Being in strong physical shape is one of the most important aspects for success on a trip. Below is a chart that indicates fitness qualities needed for mountaineering as compared to baseline health:  Fitness Levels need by Training component Additional Training ConsiderationsSport Specific Training: If you only train each specific fitness component above separately you will have far less success that if you include sport specific training sessions. As part of your regular training for mountaineering you will want to include activity that closely resembles mountaineering. In practicality this means finding a way to go up hill with a pack. Good options will include hiking steep outdoor trails, gradually increasing your pack weight on each outing until you are at your target pack weight. If you live where it is relatively flat, go up and down stairs, short hills or train on an inclined treadmill or elliptical or whatever terrain you have access to. For more options read our Flatland Training article. Skill: Within your regular training, if your sport requires specific skills, you will need to devote ongoing time to develop and maintain them. For mountaineering and scrambling, such areas requiring skill development might include:
Mountaineering Training Program BasicsThe first thing to add into your training plan will be the mountaineering specific training. Work into your schedule a way you can go uphill with a pack a couple times a week. Next you will also want to focus on training that elevates your fitness in terms of the fitness qualities needed for mountaineering. Most people will benefit from full body strength training (see mountaineering strength training for more specifics) 2-3 times per week along with 5-6 flexibility movements for areas that tend to get tight. Add non-pack aerobic training and whenever possible, one weekly interval training session and you have yourself a well-rounded program. A typical week of training may look something like the following:
Special Coverage Mountaineering Destinations
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