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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• 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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• 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

• 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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• 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)

•  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)

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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• 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

In this episode, I explore six underlying principles of training that all mountaineers need to consider in regards to their endurance training.

• 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

• A common trap mountaineers find themselves in (this is particularly true if you come from an endurance sports background)
• A training myth which just does not seem to die for mountaineers (one which we really need to put to bed)
• One common-sense thing you need to avoid (which, unfortunately, many mountaineers are constantly struggling with)
• Why the 'always go hard' approach is a recipe for failure
• How to know if your high-intensity interval training is a positive or a negative in your preparations
• One type of program which is an absolute waste of time for mountaineers (plus how to identify this type of programming)

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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 training
• An 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 injury
• A type of training which is never given enough value in endurance sports (but can be the difference between success and failure)

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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 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.

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• Improving your physical performance for mountaineering
• Reducing your risk of pain and injury
• Nutrition for your training and the mountain
• Mental strength development and strategies

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.

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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. 

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.

In this episode, I discuss five rules a mountaineer should follow when doing interval training in their workouts.

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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.

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Want to work with Summit Strength?

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

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• The three big benefits to core training for mountaineers
• My beliefs around core training (many of which may seem a bit different than the 'traditional' approach to core work mountaineers are familiar with)
• What anti-movement training is (and why it is so beneficial for your performance in training and on the mountain)
• My 'big 3' core exercises for mountaineers (which every mountaineer should learn and master)
• How to progress your core exercises (plus a 7-step example for one of my favourite exercises)
• Where a mountaineer should include core training in their programming

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In this episode I explore 4 areas of training which I believe EVERY mountaineer should be incorporating into their week. 

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Welcome back to the show! It has been a LONG time in between episodes... but at the start of 2025 we are getting this podcast back in action!

Inside this episode we explore what happened to the podcast, what I have been doing these last years and what my intentions are with the podcast moving forwrads. 

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Want to get fit, strong and resilient for mountaineering?

Check out The Online Summit Program here: https://www.summitstrength.com.au/mountaineer.html 

In this episode, I explore a method to structure and plan your strength training, which I believe is much more practical and effective than the 'traditional' approach many mountaineers take for their strength and endurance development. 

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In this episode I explore a slightly different way a mountaineer can plan their cardio trainin (over the long term) than the 'traditional' approach which is often talked about online. 

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In this episode, I discuss a simple approach a mountaineer can use for long-term planning for their training hikes (and other longer cardio sessions). 

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​In this episode, I discuss a fundamental principle for strength training for mountaineering. 

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​Hill training is core method of training for mountaineering. In this episode, I explore a few simple variations of this training to help keep things fresh and keep your fitness moving forward. 

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In this episode, I explore one of the biggest issues I see from mountaineers when it comes to long-term training for a big expedition. 

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In this episode, I explore some of my favourite exercises mountaineers can use if they are training in a gym environment. 

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In this episode, I explore the question, "Is endurance or strength training best for mountaineering if short on time?" 

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Running is one of the most commonly recommended methods of training for mountaineers. For some people, it can be a fantastic option. For others, it is not something I would recommend. 
 
In this episode, I explore this subject and share my thoughts on which mountaineers should consider running and which might be better to focus on other areas of training. 

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Accidents happen in the world of mountaineering. And there are many things you cannot control in the mountains. But there is one big factor of risk management that you CAN control, which I believe doesn't get talked about enough. And that is what I explore today.

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Powerlifting and mountaineering are on two opposite ends of the spectrum when it comes to training. One is a pure strength-based sport. The other is a predominantly endurance-based sport. And for many, the thought of training for both of these things is a bit farfetched...
 
But the fact is, many people out there have a passion for powerlifting but also want to be training for the mountains.

And inside this episode, I explore a few strategies on how you can approach this training challenge and ensure you are covering all your bases!

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In this episode, I interview Allie Pepper, and we chat about her training and physical preparations for her upcoming expedition to conquer 8000+ mountains without additional oxygen.

Find more from Allie here:

• Instagram: https://www.instagram.com/alliepepperadventures/ 
  
  
• Free Everest Essentials Ebook: https://alessandrakate.kartra.com/page/jfp2083
  
  
• Website: https://www.alliepepper.com/

In part two of this discussion, I dive into some more detail of Allie Peppers's current training journey as she prepares to climb 8000m+ mountains without additional oxygen.

Inside, I share some insights into the training and workouts she has been using over the last months to prepare for her next expedition. 

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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/mountaineer.html

In this episode, I explore a simple approach a mountaineer can use to help maintain their fitness, strength and endurance, even if they don't have another adventure in their calendar for quite a while.

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In this episode, I share an incredibly simple (but very effective) tip to help improve your performance during your training, hiking, and climbing.

It might be basic, but you would be surprised how many mountaineers miss this! 

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In this episode, I explore a simple approach to your final couple of weeks before a big expedition as you 'taper' off your training. 

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Heavy pack carrying is one of the biggest challenges for many mountaineers. In this episode, I explore a simple system that I use with my mountaineers to prepare their bodies and minds for the demands of heavy packs in the mountains.

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In this episode, I explore a few simple options a mountaineer can use to add extra challenge to their strength training, which doesn't involve just stacking on more weight. 

These ideas can be beneficial for mountaineers training at home with limited equipment, or for those who want a bit more variation for their gym workouts. 

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In this episode, I explore sled training for mountainers and share five different workout approaches that I quite like for mountaineers with this type of equipment.

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​In this episode, I explore the strategy of fasted training for mountaineers. I provide a brief overview of this type of training and discuss when and if I recommend it to mountaineers. 

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In this episode, we explore a brand new, free course to help your breathing when tackling steep ascents. 

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Sign up for our free breathing mini-course here: https://www.summitstrength.com.au/breathing-mini-course

In this episode, I interview Summit Strength graduate Michael. Inside, we discuss how he trained and prepared over a multi-year period for his long-term goal of successfully summiting Mt. Everest. 

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In this episode, I explore an important consideration a mountaineer needs to understand if they want to best develop strength to help them in the mountains. 

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In this episode, I explore a simple strategy that can make a dramatic difference to a mountaineer's long-term training motivation, mindset, and general well-being.

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Check out the Online Summit Program: https://www.summitstrength.com.au/online-mountaineer.html

In this episode, I explore a common mistake I see from mountaineers when it comes to their training and managing pain, discomfort and injuries.

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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, we explore an important consideration which can make a major difference to a mountaineer's performance, comfort and mood when at high altitude. 

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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

Speed is rarely a limiting factor for mountaineers and would usually not be considered a priority for their training. However, there are a few situations where developing specific speed can be important for mountaineers and should be considered in their training. 

In this episode, we explore this subject and some insights into how mountaineers can improve this aspect of fitness.

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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