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Wilderness Sports > Sample Program

SAMPLE BASIC CLIMBING

FITNESS PROGRAM

The following demonstrates how you can merge goal setting, components of exercise, and benchmarks for basic class with your personal goals to create your own unique fitness program. Remember, if you hope to climb Rainier, Glacier Peak, or Olympus, your program will differ markedly from that of someone who climbs rock or who wants a minimal pass.

CASE STUDY

Meet Jenny Black, new Basic student, computer programmer, mother of two teens, and glacier enthusiast with no rock experience. Goals: climb Hood, Baker and Kangaroo Temple. "Weak link": weak knees, occasional lower back pain. Wants to continue to work out 3-4x/wk. Exercises of choice during the week: step aerobics classes, 2 years of free weights experience.

SAMPLE PROGRAM FOR WEEKS 1-4

Mondays, Fridays: 75 minutes

5 min. warmup, 5 min. stretches for hams, quads, lower back, hip flexors

35 min. sustained cardio (THR 145) on Precor, stairs, or running (specific)

25 min. strength training, 2 sets 12-15 reps on exercises (different on each day) such as: 1-leg squats, step-ups, tricep bench dips, Gravitron or pullups, abs, lower back

5 min. band/surgical tubing stretches, held 20-30 sec. each

Wednesdays: 70 minutes

5 min. warmup (slower pace than target)

60 min. (moderate intensity) step aerobics class with 6-8" step

5 min. stretching legs, lower back, upper back where she carries stress

Weekends: day, twice a month

Recreational endurance exercise: snowshoe, x-ctry ski, hike w/35# pack



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