The best way to prepare physically for climbing high altitude mountains is to try and mimic the activity of the specific mountain for several months prior to your trip. This can be achieved by trekking on hills or mountain trails near your home, using a Stair Master, or even stairs in a tall building for building a solid core cardio and general strength. Adding other activities such as weight training, more specific cardio exercises such as running or biking, and even pulling weighted tires can help to mimic the physical aspects involved with general movement on any of the mountains. This base line cardio and strength regime would apply to all of the Seven Summits, but depending on the difficulty level, from Kilimanjaro up to Everest, should be adapted to meet the needs of each mountain.
The example below is a 6-month training regime that Mountain Professionals recommends for climbing Mt. Everest. Depending on the mountain, you could adapt this to lesser time in advance, lesser number of days per week, and less strenuous repetitions to apply to lower mountains.
We like to break down the training for Mountain Climbing into the following 3 key components:
- Mental Preparation
- Cardiovascular Preparation
- General Strength
This general training regime assumes a 6-month program to use as a guideline for your climb. We are happy to discuss the specifics with each client on an individual basis and we know that the demands of every day life can make it hard to get your proper training in, but now is the time for you to take ownership of your climb, because it is up to you to make it happen.
Overall Objective #1 Mental Preparation
Each and every climber arrives to an expedition with their own past experiences, current physical and technical readiness, as well as their own mindset. The most important part of preparing to climb high altitude mountains is to make it a “part of your life”. By this we mean, each decision you make in daily life should include the thought of how this will impact your climb. Eating habits, amount of alcohol consumed or frequency, general rest and stress levels. All of these aspects of “normal life” must be taken into account when realizing that you are committing a large amount of time, money, and energy to the specific goal.
It is a great way to make important daily life decisions and a good excuse to get in the “best shape of your life”. While you train, it is a good idea to mentally visualize what it will be like to take the last steps to the summit. How will you be feeling? Tired, happy, inspired, or exhausted? We believe it is better to train in your mind that you picture yourself feeling strong and psyched to be taking the last steps to the top, and also having so much psych left in you that you could just go up and over the Summit and down the other side, without really noticing it too much. Why, because essentially that is what you HAVE TO do. Instead of going over the top and down the other side of course, you are just turning around and deciding the same route but the principle is the same.
Overall Objective #2 Cardiovascular Preparation
Moderate but sustained activity preparation in the coming months will make all the difference in how you feel on the climbing days on any mountain Working at an elevated heart rate on 30-60 minute outings will build the core of your Cardio shape, gradually increasing the length of time you work out up to longer sessions and from 3 times per week to 4 times per week as the expedition approaches.
Overall Objective #3 General Strength Preparation
It is also important to visualize what exactly it is that you will need to do on the mountain you have as a target, when it comes to Strength. You will not be carrying a “Sherpa” sized backpack on your back for 8 hours between camps. But if your aim is to be a climber that is well prepared for the rigors of the ups and downs of climbing days… why not train like you are a “Sherpa”. Your main objectives are to build general muscular strength to climb up moderate or steep slopes for anything from 4 to 8 hours, dependent on which mountain you are training for. You will want to be training to be stronger than you will have to be. The stronger you are, the more enjoyable the climbing days are and the better your chances to have the stamina and longevity to make a successful summit bid.
Sample Workout Schedule: Numbers Based on our Everest Recommended levels (adjust lower to apply to the mountain you are attempting).
6 months before and 5 months before the climb:
Monday: Cardio Session 30 minutes at consistent elevated heart rate. (Stairmaster or Treadmill, Bike, Run, Swim, or Steep Uphill Run/Walk)
Tuesday: Strength - General Weights 30 minutes - 1 hour. (Concentrate on Core Muscles example; sit ups, pushups, pulling exercises to mimic jugging on fixed ropes with an ascender)
Wednesday: Cardio Work Session 30 minutes at consistent elevated heart.(Stairmaster or Treadmill, Bike, Run, Swim, or Steep Uphill Run/Walk)
Thursday: Strength - General Weights 30 minutes - 1 hour. (Concentrate on Core Muscles example; sit ups, pushups, pulling exercises to mimic jugging on fixed ropes with an ascender)
Friday: Cardio Session 45 minutes at a consistent elevated heart rate. (Stairmaster or Treadmill, Bike, Run, Swim, or Steep Uphill Run/Walk)
Sat & Sun: Rest, eat well, and hydrate well.
4 months and 3 months before the climb:
Now increase Cardio Sessions to 45 minute periods. 30 of the minutes should be at your Maximum Exercise Heart Rate. To get this rate take the number (220) minus - (your age) = Max Heart Rate And ONE of our Cardio Days should be a mix of Cardio and Strength by focusing on a Hill Climbing workout. This should be a longer session, 2 or more hours with a 20 Kg / 44 lb. backpack on. Find a nice uphill trail, mountain, or building stairs. Fill you pack with rocks or water containers, that you can empty out at the top of the hill to save wear and tear on your knees during the descent. Climb the uphill at a consistent pace without stopping. We want to build on our endurance and long periods of work. You should be able to ascend approximately 600 m / 2000 ft. in elevation gain on your 2-hour hill climb training day.
Monday: Cardio Session 45 minutes at consistent elevated heart rate. (Stairmaster or Treadmill, Bike, Run, Swim, or Steep Uphill Run/Walk)
Tuesday: Strength - General Weights 30 minutes - 1 hour. (Concentrate on Core Muscles example; sit ups, pushups, pulling exercises to mimic jugging on fixed ropes with an ascender)
Wednesday: Cardio Work Session 45 minutes at consistent elevated heart.(Stairmaster or Treadmill, Bike, Run, Swim, or Steep Uphill Run/Walk)
Thursday: Strength - General Weights 30 minutes - 1 hour. (Concentrate on Core Muscles example; sit ups, pushups, pulling exercises to mimic jugging on fixed ropes with an ascender)
Friday: Rest
Saturday: Out at the park, mountain or huge staircase! Do your consistent, elevated heart rate hill climb for 1-2 hours with a heavy backpack. Drop the weight at the top (water or rocks) from your pack, descend. Keep a max heart rate or just below that the entire time.
Sunday: Rest, eat well, and hydrate well.
2 months and 1 month before the climb:
From here on out, one of your cardio days should be at least 1 hour and consist of more muscle confusion style elevated heart rate. For example, wear a 10 Kg. / 20 lb. light pack and do 1-2 minute hill climbs or stair climbs and descend back down slowly to recover, then repeat over and over again for your total time. Your Hill Climbing workout once a week increases in time. This should be a longer session now, 4 hours or more with a 25 Kg / 50 lb. Back Pack on. Find a nice uphill trail, mountain, or building stairs. Fill you pack with rocks or water containers, that you can empty out at the top of the hill to save wear and tear on your knees during the descent. Climb the uphill at a consistent pace without stopping. We want to build on our endurance and long periods of work. You should be able to ascend 1200 m / 4000 ft. in elevation gain on your 4 hour hill climb training day.
Monday: Cardio Session 1 hour Muscle Confusion Cardio at consistent elevated heart rate. (Steep Uphill Walk in 2 minute long periods at strong pace, then recover on way down hill, turn around and repeat)
Tuesday: Strength - General Weights 1 hour. (Concentrate on Core Muscles example; sit ups, pushups, pulling exercises to mimic jugging on fixed ropes with an ascender)
Wednesday: Cardio Work Session 45 minutes at consistent elevated heart.(Stairmaster or Treadmill, Bike, Run, Swim, or Steep Uphill Run/Walk)
Thursday: Strength - General Weights 1 hour. (Concentrate on Core Muscles example; sit ups, pushups, pulling exercises to mimic jugging on fixed ropes with an ascender)
Friday: Rest
Saturday: Out at the park, mountain or huge staircase! Do your consistent, elevated heart rate hill climb for 4 hours with a heavy backpack. Drop the weight at the top (water or rocks) from your pack, descend. Keep a max heart rate or just below that the entire time. You are in the final preparation months now… crank out the heavy back pack hill climbing to build your climbing prowess and climb Everest in Good Style.
Sunday: Rest, eat well, and hydrate well.
