The Training For Mountaineering Podcast – Détails, épisodes et analyse

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.

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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 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:  

• My 4-step system for training for elevation (without any mountains)
• Why max strength training cannot be neglected when training for the mountains
• The single most strength exercise a mountaineer can do in this situation
• A few examples of muscular endurance training which a mountaineer can complete when they don't have access to elevation
• Some simple guidelines to ensure your aerobic capacity training is doing the right things
• An incredibly powerful method of interval training which can do wonders for any mountaineer (and which can be completed anywhere!)

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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
  

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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:  

• My mistakes with simulated altitude training (and why you cannot believe everything you are told about this method of training)
• The three different types of altitude training (and why you CANNOT consider all of them the same)
• How most altitude chambers work (and how they go about 'simulating' a hypoxic environment)
• Is there any evidence to support using simulated altitude training to protect against altitude sickness?
• The effectiveness of simulated altitude training for improving  endurance, power and strength
• Is sleeping in a tent or training in a chamber better?
• The essential guidelines a mountaineer has to follow if sleeping in an altitude tent (plus several other factors they have to weigh up when considering this)
• My personal opinion on simulated altitude training for mountaineers (and when I recommend considering it in your preparations)

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 month
• What aerobic capacity is and when a mountaineer needs to be training it
• How 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

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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:  

• Why strength training can be considered the single best thing you can do to prevent injury (both in your training and while on the mountain)
• How strength training can affect your energy output while on the mountain
• How strength training can (theoretically) help you perform better at high altitude
• What military studies show us in regards to strength training and hiking speed
• How strength training can make every step or move easier on the mountain
• The often overlooked (but critical!) aspect of mental strength, which strength training can help a mountaineer with

  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: 

• The 6 core principles a mountaineer needs to follow for long term success in their endurance training
• The number one concept you need to follow to ensure continual improvement 
• Why a mountaineer needs to keep the end goal in mind with their training (and a number of mistakes i see mountaineers continually make with this)
• Why consistency trumps everything (plus a few common 'speed bumps' mountaineers will experience which will get in the way of this
• The importance of working on structural tolerance (and you need to respect the foundation building phases of your training and fitness
• Why mountaineers cannot train with the simplicity of a marathon runner or cyclist (and two areas you need to incorporate into your endurance training)

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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