Training to Climb 14,000-Foot Peaks
Mt. Whitney (California) 14,949
www.tstadventures.com
Mt. Rainier (Washington) 14,410
www.rmi.com
Castle Peak (Colorado) 14,265
www.aspenexpeditions.com
Mt. Shasta (California) 14,162
www.rei.com/adventures
Snowmass Mountain (Colorado) 14,092
www.aspenexpeditions.com
12-Week Training Program
|
Cardiovascular |
Strength |
Stretching |
Hiking Distance |
Pack Weight |
|
Weeks 1-2 |
2 X Per Week |
2 x Per Week |
2 x / Week with Strength
Training |
1 x Per Week |
5 lbs |
|
30 min stair climb |
Focus 1: Calves, Hamstrings, Quads |
10 minutes pre & post |
6 Miles |
|
|
|
30 min elliptical |
Focus 2: Abs, Back, arms |
Hold each stretch for 30-60 sec |
Elevation Gain |
|
|
|
|
|
1 X Yoga |
500 Ft. |
|
|
|
Weeks 3-4 |
3 X Per Week |
2 x Per Week |
2 x / Week with Strength
Training |
1 x Per Week |
10 lbs |
|
30 min cross train |
Focus 1: Calves, Hamstrings, Quads |
10 minutes pre & post |
8 Miles |
|
|
|
40 min stair climb |
Focus 2: Abs, Shoulders, Chest |
Hold each stretch for 30-60 sec |
Elevation Gain |
|
|
|
1 X Spin Class |
|
1 X Yoga |
1000 ft. |
|
|
|
Weeks 5-6 |
3 X Per Week |
2 x Per Week |
2 x / Week with Strength
Training |
1 x Per Week |
10 lbs |
|
30 min cross train |
Focus 1: Calves, Hamstrings, Quads |
10 minutes pre & post |
10 Miles |
|
|
|
45 min stair climb |
Focus 2: Abs, Back, shoulders |
Hold each stretch for 30-60 sec |
Elevation Gain |
|
|
|
1 X Spin Class |
|
1 X Yoga |
1500 ft. |
|
|
|
Weeks 7-8 |
3 X Per Week |
2 x Per Week |
2 x / Week with Strength
Training |
1 x Per Week |
15 lbs |
|
30 min cross train |
Focus 1: Calves, Hamstrings, Quads |
10 minutes pre & post |
10 Miles |
|
|
|
45 min stair climb |
Focus 2: Abs, Chest, Arms |
Hold each stretch for 30-60 sec |
Elevation Gain |
|
|
|
1 X Spin Class |
|
1 X Yoga |
2000 ft. |
|
|
|
Weeks 9-10 |
3 X Per Week |
2 x Per Week |
2 x / Week with Strength
Training |
1 x Per Week |
20 lbs |
|
40 min cross train |
Focus 1: Calves, Hamstrings, Quads |
10 minutes pre & post |
12 Miles |
|
|
|
45 min stair climb |
Focus 2: Abs, Back, Arms |
Hold each stretch for 30-60 sec |
Elevation Gain |
|
|
|
1 X Spin Class |
|
1 X Yoga |
2500 ft. |
|
|
|
Weeks 11-12 |
2 X Per Week |
1 x Per Week |
2 x / Week with Strength
Training |
1 x Per Week |
20 lbs |
|
45 min stair climb |
Circuit Train |
10 minutes pre & post |
12 Miles |
|
|
|
1 X Spin Class |
high reps low weight |
Hold each stretch for 30-60 sec |
Elevation Gain |
|
|
|
|
|
1 X Yoga |
3500 ft. |
|
|
3.26 Copyright (C) 2008 Compojoom.com / Copyright (C) 2007 Alain Georgette / Copyright (C) 2006 Frantisek Hliva. All rights reserved."
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