The Training For Mountaineering Podcast

In this episode, I discuss a simple list of recovery strategies a mountaineer can use, to optimize their recovery after training. Each of these strategies is simple, cost-effective and time-efficient and, if used consistently, they can make a dramatic difference to long term training results. == Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I discuss four forgotten muscles for mountaineers, which often get overlooked in their strength training, but which can have some fantastic benefits if training correctly. == Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I share some simple tips on how a mountaineer can train their body for descents, and ensure they can stay comfortable and safe on this part of the mountain. == Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I discuss some simple actions a mountaineer can take as part of their pre-training routine, to ensure they are performing at their best, and getting the most out of their training for mountaineering. == Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, we explore part two of our fitness testing for mountaineers. Here we discuss a range of strength, endurance and core assessments a mountaineer can use, as well as when is the best time to use these in your training. == Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I discuss fitness tests and assessments for mountaineers. We explore why they are important, what makes a good fitness assessment and a few ways to test aerobic fitness for mountaineers. == Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I discuss five rules a mountaineer should follow when doing interval training in their workouts. === Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I discuss some of the major differences in the training approaches for mountaineers between Uphill Athlete and Summit Strength. Over the last few weeks, I have had a number of conversations with aspiring mountaineers who were tossing up between an Uphill Athlete training program or a working with a Summit Strength preparation plan. so today, I discuss some of the major differences in our training approaches, so you will clearly know which approach suits you best. == Want to work with Summit Strength? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I discuss a few simple tips and guidelines a mountaineer can use for their training when they are incredibly strapped for time. In a perfect world, a mountaineer would have endless hours a week to commit to their training. They could go out for multiple long stints of cardio each week, spend plenty of time in the gym and not have to worry about being 'time-efficient'. But, unfortunately, we do not live in a perfect world. And for many mountaineers out there, the usual training recommendations are just not realistic. Maybe you have a busy job, a young family or just have a lot going on, the idea of fitting in huge amounts of hours training each week seems absolutely impossible. The issue here is, because there is a lack of quality information on this particular subject, this leads mountaineers to fall back into things like HIIT, Crossfit and going all out every session. But there is a much better way. Instead, you can still follow a specialist and structured training approach for mountaineering, even if you can only commit to shorter sessions. In this episode, I discuss a few of my best training tips a mountaineer can use to get the most from their training, in the shortest amount of time. You will learn: - Why being realistic about your time availability is THE most important step to long term training success - A couple of tips to ensure you fit your training in when life gets busy - A few recommendations to make your cardio a bit more realistic with a busy life - Some guidelines on how to make the most use of your time when strength training - A few simple strategies I have used with clients in the past, to help them fit in 'extra' training into their week === Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, we talk about core training for mountaineers. And specifically, we explore my approach to core training, which may be a bit different than the popular approach mountaineers are familiar with, but which can be incredibly effective. Core strength is one aspect of training which mountaineers traditionally do very poorly. Endless sit-ups and crunches, 30-minute core sessions and random exercise selections; there are multiple reasons where this facet of mountaineering preparation falls short. And for many, this area of training will often turn into a massive waste of time. But it doesn't have to be like this! By taking strategies used by world-class strength and conditioning coaches (and not traditional endurance coaches), we can make this type of training MUCH more effective, targeted and time-efficient. So today, we explore a smarter approach to core training for mountaineers. One which can get you an incredibly strong and effective core for the mountain, without a wasted minute. You will learn: === Want seven awesome workouts to get your legs mountain strong? Download the Mountaineer's Muscular Endurance Handbook here: https://www.summitstrength.com.au/mountaineer-handbook.html

In this episode, I discuss how a mountaineer can get fit and strong for the mountains when they don't have any elevation to train on. One of the most common questions I hear from aspiring mountaineers is: "I have a big mountain climb coming up, but where I live is about as flat as a pancake. What can I do?" Unfortunately, the majority of the training advice written for mountaineers is written by people who have regular access to the mountains. Maybe they grew up there. Maybe they moved closer to the mountains to help their passion. But whatever the reason is, this leads to there being a bit of a blind spot in the common advice. But what about those who don't have access to the mountains? Who might still have mountaineering aspirations, but can't reguarly find any elevation to train on? Who might need to get mountain strong legs, but even finding the smallest hill is a struggle? Well, if this is you, don't you worry! You can still get fit, strong and resilient for some of the biggest mountains in the world, even if you don't have any elevation to train on. You just have to train smart. And this episode will tell you how. You will learn: === Want seven awesome workouts to get your legs mountain strong? Download the Mountaineer's Muscular Endurance Handbook here: https://www.summitstrength.com.au/mountaineer-handbook.html

In this episode, we have part two on how a mountaineer can stay fit all year round. And specifically, we are talking about how a mountaineer can stay strong all year round. If a mountaineer wants to stay fit and strong for the mountains, without a specific end goal which they are aiming for, the majority of the training information currently available isn't very useful. Sure, the gradual, progressive approach can work (and it is definitely a good approach when you have a set goal), but it is not incredibly flexible, adaptable and can get quite boring over the long term So today, we explore a different method of planning your strength and endurance training for mountaineering. Which will help you stay strong all year round, and be ready to jump into any adventure you would like. You will learn: The two aspects of 'strength training' a mountaineer needs to work on (and the one aspect they can probably ignore) Why the traditional 'block periodisation' isn't so practical for many mountaineers A new approach to the periodisation of strength which is MUCH more flexible A brief overview of how to plan your max strength training A few easy options for muscular endurance training How to balance out 'deload weeks' with your strength training How to adapt this type of training around your climbing objectives To download the Mountaineer's Muscular Endurance Handbook mentioned in the episode, you can go here: https://www.summitstrength.com.au/mountaineer-handbook.html

In this episode, I explore a few simple rules a mountaineer should follow to get the best results from their muscular endurance training. Muscular endurance is one of the single most important aspects of fitness for a mountaineer to develop. Defined as is the ability of the muscles to produce a relatively high force output for an extended period of time, it is incredibly important for anyone who will be carrying a full load up a mountain, doing a 12+ hour summit day or surviving a serious descent. However, when it comes to this type of training, there are a few very particular rules you need to follow, to ensure you are getting the best results from all the hard work you are putting in. And in today's episode, we explore this. You will learn: What muscular endurance is and why it is so crucial for a mountaineer Why the majority of information on the internet about muscular endurance is not relevant to a mountaineer A few classic examples of muscular endurance workouts for mountaineering The single most common mistake I see mountaineers making with this type of training How to find the 'sweet spot' when doing hill or stair intervals How many times you can repeat a workout before you see diminishing returns One often overlooked area of training which is ESSENTIAL to get the most out of your endurance work Why sport-specific training is not always the best option === To download the Mountaineer's Muscular Endurance Handbook mentioned in the episode (and get your hands of the seven awesome workouts to get your legs mountain strong) you can download it for free here: https://www.summitstrength.com.au/mountaineer-handbook.html

In this episode, I discuss simulated altitude training for a mountaineer. I explore what it is, what its potential benefits are and clear up a lot of the confusion and misinformation, which is often spread about this method of training. Simulated altitude training in an incredibly contentious issue in the mountaineering community; some people swear by it, some people are adamant it is a waste of time. But no matter how you view it, there can be no argument it is getting more and more popular and prevalent in the mountaineering world. So today, I explore this subject in a bit of detail. I talk you through what it is, what the science behind altitude training says for mountaineers and how best to apply this in your preparation (if you decide to). So by the end of this episode, you will have the information you need, to make an informed decision if considering it in your preparations. You will learn: Studies referenced in this episode: Intermittent altitude exposures reduce acute mountain sickness at 4300 m (https://www.ncbi.nlm.nih.gov/pubmed/14561214) Sleeping in moderate hypoxia at home for prevention of acute mountain sickness (AMS): a placebo-controlled, randomized double-blind study (https://www.ncbi.nlm.nih.gov/pubmed/24931591) Effect of acute exposure to moderate altitude on muscle power: hypobaric hypoxia vs. normobaric hypoxia. ( https://www.ncbi.nlm.nih.gov/pubmed/2547410) Effectiveness of preacclimatization strategies for high-altitude exposure. (https://www.ncbi.nlm.nih.gov/pubmed/22653279) Comparison of the effect of intermittent hypoxic training vs. the live high, train low strategy on aerobic capacity and sports performance in cyclists in normoxia. (https://www.ncbi.nlm.nih.gov/pubmed/30237660) The effects of intermittent hypoxic training on aerobic capacity and endurance performance in cyclists. https://www.ncbi.nlm.nih.gov/pubmed/24149312 Use of a hypobaric chamber for pre-acclimatization before climbing Mount Everest. https://www.ncbi.nlm.nih.gov/pubmed/1483780 === Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I discuss how mountaineers can prevent knee pain from ruining their training and mountain adventures. Knee pain is an incredibly common issue for mountaineers. And it is something which I have had quite a bit of experience dealing with. Unfortunately, mountaineers generally are at a relatively high risk of knee pain. And, even worse, no one really seems to know how to prevent it. Sure, you can always find the advice of "strengthen up your legs" and "make sure you gradually build up your training" but does this really help? In my opinion, it is too vague to make any meaningful change. So today, I explore in detail the process I use to help my mountaineers overcome their knee pain. So they can enjoy pain-free movement, perform at their best and fully enjoy their adventures. Inside this episode: Why knee pain is so common for mountaineers A quick anatomy lesson about joints and their primary functions How restrictions in certain joints can lead to pain in the knees Why strength and stability work is so essential for protecting your knees (plus a few of my favourite exercises to help here) Why common sense ain't common (and why you need to think about this when choosing types of exercise) The most simple rule for knee pain prevention (which most mountaineers try to ignore) To learn more about the 5-Day Knee Pain Challenge mentioned in the episode, you can go here: https://www.summitstrength.com.au/5-day-challenge.html

In this episode, I explore a simple training system a mountaineer can use to stay fit all year round. The majority of the training information out there for mountaineers is targeted at people who are aiming for one or potentially two big climbs a year. This generally is a very gradual, approach, which builds up consecutively over the months, to peak just before your climb. And while there is no doubt that is effective, what about other mountaineers who don't have one objective in the year? Who simply want to stay fit and strong for the mountains for an entire season of climbing, or for the entire year? Or who might not have a significant adventure coming up in the next 12 months? Well, that is what this episode is all about. You will learn: An easy method to balance your training and recovery each monthWhat aerobic capacity is and when a mountaineer needs to be training itHow a mountaineer can plan and progress their cardio over the months (without the risk of plateau, overuse injuries or dying from boredom)Two ways to incorporate higher intensity conditioning into a long term training plan (and no, I am not talking about Crossfit here...)How to incorporate your mountain trips into your training plan === Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I explore the fantastic benefits strength training can provide and why it is essential in your mountaineering preparations! Traditionally, strength training has been overlooked in the mountaineering world. And in my opinion, it is probably the most misunderstood, undervalued and misapplied method of training out there for mountaineers. But if done right, it has some absolutely amazing benefits for you in both your training and your time on the mountain. This episode with explores 4 significant benefits of strength training for a mountaineer, plus the science to back it up. You will learn: Studies Referenced In This Episode: The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials (https://bjsm.bmj.com/content/48/11/871) Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis.( https://www.ncbi.nlm.nih.gov/pubmed/27497600) A systematic review of the effects of physical training on load carriage performance. (https://www.ncbi.nlm.nih.gov/pubmed/22130400) === Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I explore six underlying principles of training that all mountaineers need to consider in regards to their endurance training. You will learn: === Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I explore several common training mistakes I regularly see mountaineers make in their preparations. In this episode, you will learn: == Want to get fit, strong and resilient for mountaineering? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I explore four essential areas every mountaineer needs to be emphasizing in their training. For many mountaineers who are big into their training already, these pillars might be common sense (and I am going to be going much deeper on these subjects in future episodes). But as this is a brand new podcast, I need to cover the basics and foundations first, before we get too complicated. You will learn: The most critical aspect of fitness in a mountaineer's trainingAn often-overlooked form of training which has huge benefits for mountaineers One area of training which can be a game-changer for a mountaineers risk of injuryA type of training which is never given enough value in endurance sports (but can be the difference between success and failure) === Want to get fit, strong and resilient for your mountaineering adventures? Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html