In

Season Alpine Climbing Training

Program

Training Covers

• Full body workout using Undulating System
• Hang Boarding
• Leg strength and Balance using Undulating System
• 3 zone cardio
• Stair Climb with Pack
• Chiro Alignment routine

Day 1 – Fasted workout

Aerobic Power Workout – 45 Minutes

3 Mins on – 2mins off - 8 sets

Run, Row or Cycle

Day 2 Max Strength Part 1 4-6 Reps – 4 sets

V hangs 6 Reps 1 minute rest
Pistol squats 4-6 Reps 1 minute rest

Muscle ups 4-6 Reps 1 minute rest
Single leg dead lifts 4-6 Reps 1 minute rest

One Arm Push Ups 4-6 Reps 1 minute rest
Single leg step Barbell up 4-6 Reps 1 minute rest

Day 3
Morning - Slow steady cycling 60-90 mins

Evening - Hang Board Power Endurance Routine.
7 second hold 3 second rest 10 reps x 8 sets


Day 4 Max Strength Part 2 4-6 Reps – 4 sets + Sprint finishers


Chin Ups 1 arm or with extra weight 4-6 Reps 1 minute rest
Reverse lunge Barbell 4-6 Reps 1 minute rest

Back bending 4-6 Reps 1 minute rest
Hand stand pushups 4-6 Reps 1 minute rest

Sprint finishers

o 30-sec sprint (all out)

o 30-sec rest
o 5-8 sets
o Do this on the bike in the gym or sprinting up a hill outside

Day 5 Stair climb 70m Tank

• Loaded pack stair climb
o Looking to be moving for 8+ minute intervals
o Load up a heavy pack
o Walk up stairs at a pace where you can still carry a conversation (you
will need to do a bit of trial and error here to get a pack weight
which will get a burn on your legs and slow you down enough so
you can still talk)
o Want to the bottom (if you feel like your knees are getting battered on
the descents, fill your pack with water bottles. Empty them out at
the top. And refill them at the bottom)
o Repeat 3-5 times
o In order to make up the 8 minutes total for the interval, spend 3-4
minutes prior to the climb doing walking lunges/step ups/prisoner
gets ups (at a pace where you can still carry a conversation)

Day 6 - Endurance

Best in the morning fasted

Squats 20+ Reps 1 min rest 3-4 sets

Leg Raises on Dip machine 20+ Reps 1 min rest 3-4 sets

Dips 20 reps 1 min rest 3-4 sets

Single Leg DeadLift dumbbell or barbell 20+ Reps 1 min rest

Pushups 20+ Reps 1 min rest 3-4 sets

Single leg step dumbbell up 20+ Reps 1 min rest 3-4 sets

Chinups mixed grip 10 reps 3-4 sets 1 min rest

Reverse lunge dumbbell 20+ Reps 1 min rest 3-4 sets

Day 7 Functional hypertrophy OR Explosive Power

V hangs 8-10 Reps 2 minute rest
Pistol squats 8-10 Reps 2 minute rest

Single leg dead lifts 8-10 Reps 2 minute rest
Close hand Push Ups 8-10 Reps 2 minute rest

Single leg step Barbell up 8-10 Reps 2 minute rest
Hand stand pushups 8-10 Reps 2 minute rest

Chin Ups 8- 10 Reps 2 minute rest
Reverse lunge Barbell 8-10 reps 2 minute rest