In this episode, I explore a very simple and straightforward training plan a mountaineer can follow to build their strength and fitness for the mountains.

Chapters:

0:08 Simple Training for Mountaineering

4:32  The Balance of Simplicity and Effectiveness

6:37  Cardio and Conditioning Basics

11:09  Strength Training Essentials

16:56  Incorporating Longer Cardio Sessions

20:45  Managing Repetition and Boredom

24:08  Importance of Deload Weeks

25:03 Conclusion and Next Steps

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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 dive into a few exercises that I often see recommended for mountaineers, which, in all honesty, you probably don't need to be spending your time on. 

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

Many mountaineers are VERY driven individuals. This can be beneficial in many situations, but it can often lead to numerous distractions that hinder focus on training.

In this episode, we explore a few simple ideas to help reduce this, and ensure you are getting the most out of your sessions! 

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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 the idea of 1 repetition maximum for mountaineers, and answer the question, 'Should mountaineers aim for certain 1RM targets in their 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

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

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, 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 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, 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 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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Pack training is a foundation of all mountaineers' training. But if you are following a long-term training plan, these sessions can sometimes get a bit dull. To help, I'm sharing six different pack workouts you can use to add some variety to your sessions. 

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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 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, 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 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 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 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 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 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/

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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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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In this episode, we explore when a mountaineer might benefit more from having coaching and support, instead of just following a static 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

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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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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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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​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 discuss a fundamental principle for strength training for mountaineering. 

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

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In this episode, I explore the most critical priority that a mountaineer needs to remember in their final weeks before a big expedition (which SO many people don't think about). 

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

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 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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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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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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In this episode, we discuss the concept of eccentric strength and why putting some extra attention into this can be incredibly beneficial for mountaineers.

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

• 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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• 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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