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Train to Climb Mt. Rainier

This informative video provides a comprehensive 6-month training program for the novice-to-intermediate level alpine climber who wants to climb Mt. Rainier and other high-altitude peaks. Learn more

Train Today for
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Services > Sport Sepcific Components Excerpt from The Outdoor Athlete

Components of Sport-Specific Fitness

Excerpt from The Outdoor Athlete, Schurman & Schurman, Human Kinetics 2009

Each sport discussed in this book requires varying degrees of aerobic and anaerobic conditioning, strength, and flexibility. Each sport also requires specific refinements, such as hiking with a pack when training for backpacking. Necessary skill and cross-training also vary from sport to sport. The activity profile of a climber differs from that of a rower, and both profiles differ from that of a mountain biker or a skier. To train effectively, you must understand what characteristics are required for success in your activity. The table below summarizes the importance of the fitness components within each sport discussed in this book and will be referred to repeatedly in the sport-specific chapters of part II. A rating of 1 indicates that the fitness component should be given a low priority in a sport-specific conditioning program, while a rating of 5 indicates a component that deserves great emphasis. The focus of this book is on program development and, accordingly, appropriate ways to attain optimal conditioning for various outdoor sports.

Chapter	7	8	9	10	11	12	13
Sport needs	Hiking, trekking, backpacking	Scrambling, mountaineering	Climbing	Trail running	Off-road biking	Canoeing, kayaking, rafting	Snowshoeing, cross-country skiing, backcountry skiing
Aerobic conditioning	3	3	3	5	4	3	4
Anaerobic conditioning	1	3	5	2	4	3	2
Upper-body strength	1	3	5	1	3	4	3
Lower-body strength	3	4	3	2	5	1	4
Flexibility	2	4	5	1	2	3	3
Skill	1	3	5	2	4	3	4
Cross-training	2	1	4	4	1	5	3