5 Mountain Climbing Training Exercises

5 Mountain Training Exercises You Can Do Without a Mountain

Climbing a mountain soon? Wanting to implement something different into your workout? Once you feel like your body is getting into the groove of things as you train, you will want to start implementing targeted exercises. This means that you are doing things that specifically target muscle groupings or body functions needed while mountain climbing. Ideally, you would want to take a day hike with a certain amount of weight and hike trails with increasing elevation gain. However, not everyone has immediate access to nice high peaks to train on so I have come up with a few ideas you can do at home or in a gym.

5. Hill Sprints

Mountain Climbing Exercises - Sprinting.
Photo credit: Paxson Woelber on Visual Hunt / CC BYHill

This is how you can add to the sprints. you try it, add 10% of your body weight added to a pack. Each week, try to get a little bit faster and/or add 5% more weight. Your goal should be that able to carry a 20-25% of your body weight in a pack up 1000 vertical feet per hour nearing the date of your trip. If hills are simply nonexistent where you live, stair master, or treadmills with a high incline to imitate mountain climbing, will work just fine as long as you don’t mind people in the gym giving you a look for wearing a rucksack.

4. Weighted Hill Climb

Mountain Climbing Exercises - Weighted Climb
Photo credit: mypubliclands on Visualhunt / CC BY

You may not have mountains, but most places have a nearby hill. Imitate climbing mountains starting with small hills. Whether it is an entire neighborhood in length, or just a little one at a park, you can strap on a pack, and time yourself. The first goal is to get faster. You want to be climbing at a rate of 1000 vertical feet per hour minimum before adding weight.

3. Stadium Stairs

Mountain Climbing Exercises -  Climbing Stadium Stairs

High school and college stadium seats are full of stairs! Did you know that they are a great way to build endurance? You can create your own interval workout on any stadium seating! The bleachers are great for long strides. A great deep thigh burn in your quads, and high-intensity cardio on your heart and lungs. The smaller little stairs can be used for rapid sprint bursts, or a rest walk on the way back down. On a target training day, hauling a heavy rucksack up and down those stairs will REALLY work those leg muscles and train you for the mountain climbing that you desire to make. You can use the same method as the hill sprints and climbs by adding more weight and trying to increase speed over time.

2. City Hike

Mountain Climbing Exercises -  City Hike

NOTE: If you live in a crowded city, notorious for bad air quality, this one is NOT recommended. Keep your lungs healthy! Time to start putting miles on your boots. However, you may not have a mountain to climb on. If that is the case, pick 2 points in the city you live. they can be anywhere, or you can make it fun and visit some landmarks. You will be carrying 30-40lbs in your pack, and taking a stroll through the town. If your town is pretty flat, start with  a goal of 5-6 miles (should take about 3-4 hours). Increase it by a mile or two each week. you can map out a loop, or have someone drop you off and pick you up and two different points, or utilize public transit. Just remember that once you start walking, don’t stop until you reach your endpoint.

1. Beach Run

Mountain Climbing Exercises -  Beach Run

Okay, okay so just because you don’t have mountains, doesn’t mean you have a beach either… but do you know where you can find sand dunes nearby? Or maybe sand trails or dirt hills? Running in the sand has always had a notorious reputation for being challenging and exhausting. The loose grains beneath your feet don’t give you traction and can slow you way down. This is a good way to build endurance not only in your heart and lungs, but in your legs. Equestrian parks are a GREAT place to run around for this. those annoying little wood chips are almost as bad as sand. If you are not a ran of running, simply strap on your pack, and try taking a stroll. Shoot for a 20-minute mile with 30-40lbs in your pack. That will get your heart pumpin’

This Article was written by Jacque TietjenTeacher, climber, adventurer and outdoor photographer.

Find more outdoor workouts like this at www.highelevationadventure.com 

Read more about adventure travel at https://blog.gogaffl.com/category/adventure-travel/

Feature Photo credit: ground.zero on Visual Hunt / CC BY


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