Training Course

WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday

17
18
19

Cardio Rest Day Cardio Strength Rest Day Climbing Rest Day

60 min. running at 65% HF-Max.

Put treadmill in an upright position 4-6%

60 min. running at 65% HF-Max.

Put treadmill in flat position

Strength Training #01:

Rest 45 sec. between rounds / 2 min. between sets. Grade each exercise

Climbing 4-5 boulder pitches that are 1-2 grades below top ability

Strength Training #01

Exercise Reps Grade
Sit ups 3 x 12 A
Windshield wiper 3 x 12 B
Turkish get-up 3 x 12, 3kg B
Kayaker 3 x 12 A
Side plank DB raise 3 x 12, 3kg B
Split bench squat with barbell 3 x 12, 10kg + bar B
Push ups 3 x 12 A
Pull ups 3 x 12 D, 12 – 8 -6
Legend
A Felt like superman, plenty reserve
B Good workout, completed it with no problems
C Did the workout but felt flat
D Could not finish, had to reduce the workout
F Could not train at all due to fatigue/ illness
WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday

21
22

Cardio Rest Day Cardio Strength Rest Day Climbing Rest Day

50 min. running at 65% HF-Max.

Put treadmill in an upright position 7%

60 min. running at 70% HF-Max.

Include 3x a 120 sec. ascending speed run

Strength Training #02:

Rest 45 sec. between rounds / 2 min. between sets. Grade each exercise

Climbing 5 boulder pitches that are 1-2 grades below top ability

Strength Training #02

Exercise Reps Grade
Incline sit ups 3 x 12, +10kg
Hanging windshield wipers 3 x 12, +45kg barbell
Turkish get-up 3 x 12, 3kg
Barbell lunges 3 x 12
Side plank 3 x 12, +6kg
Front squad 3 x 12, +45kg barbell
Push ups on bars 3 x 12
Pull ups 3 x 12
Legend
A Felt like superman, plenty reserve
B Good workout, completed it with no problems
C Did the workout but felt flat
D Could not finish, had to reduce the workout
F Could not train at all due to fatigue/ illness
WEEK Monday
AM
Tuesday
AM
Wednesday
AM
Thursday
AM
Friday
AM
Saturday
AM
Sunday
AM

25
26

Zone 2 Rest Rest Climbing Long Zone 1 Rest Zone 1
HR 151 – 163 Treadmill hand walking interval + stairwalking + 15kg rucksack
Both 2 sets of 5 reps 1 min/ 1 min recovery
5 min recovery between sets
Pick 6 – 7 routes, 1 – 2 grades below your max. capacity 12 – 15 km running/ cycling/ rowing
HR 140 – 151
HR 140 – 151
60 – 90 min
7% incl treadmill + 15kg rucksack, speed dep. HR
PM PM PM PM PM PM PM
Recovery Strength Rest Rest Rest Strength Climbing
30 – 45 mins running/ cycling/ rowing/ swimming:
HR 120 – 140

Strength Training #03

Rest 3 – 5 mins between sets

Strength Training #03

Rest 3 – 5 mins between sets

Pick 6 – 7 routes, 1 – 2 grades below your max. capacity

Strength Training #03, max Strength workout
Start with 20min total body warm-up

Exercise Reps Grade
Pull ups, 10kg rucksack 5 to 6 x ≤ 5   C
Squat box jumps, box 50-70% leg height 5 to 6 x 15 B
Push ups, wide arm position hands on 15cm elevation 5 to 6 x 20 B
One-arm isometric hangs, look for max muscle tension hold 8sec, then swap arm D
Legend
A Felt like superman, plenty reserve
B Good workout, completed it with no problems
C Did the workout but felt flat
D Could not finish, had to reduce the workout
F Could not train at all due to fatigue/ illness
WEEK Monday
AM
Tuesday
AM
Wednesday
AM
Thursday
AM
Friday
AM
Saturday
AM
Sunday
AM

29
30
31

Zone 2-3 Rest Rest Climbing Long Zone 1 Rest Zone 1
HR 151 – 163
Crawling + bw running interval + stairrunning + 25kg rucksack
both 2 sets of 5 reps 2min/ 1min recovery, 3min recovery between sets
Pick 8 routes, 1 – 2 grades below your max. capacity 15 – 20 km running/ cycling/ rowing
HR 140 – 151
HR 140 – 151
90 min
9% incl treadmill + 20kg rucksack, speed dep. HR
PM PM PM PM PM PM PM
Recovery Strength Rest Rest Rest Strength Climbing
30 – 45 mins running/ cycling/ rowing/ swimming:
HR 120 – 140

Strength Training #04

Rest 3 mins between sets

Strength Training #04

Rest 3 mins between sets

Pick 8 routes, 1 – 2 grades below your max. capacity

Strength Training #04, max Strength workout
start with 20min total body warm-up

Exercise Reps Grade
Traverse on climbing wall for 7,5kg rucksack 5 to 6 x 45 secs B
Kneel to stand + barbell + 7,5kg rucksack  5 to 6 x 45 secs B
Plank position step ups on box 70cm height + 7,5kg rucksack 5 to 6 x 45 secs B
Hanging leg lifts, fast upwards, lower slowly 5 to 6 x 45 secs B
Legend
A Felt like superman, plenty reserve
B Good workout, completed it with no problems
C Did the workout but felt flat
D Could not finish, had to reduce the workout
F Could not train at all due to fatigue/ illness
WEEK Monday
AM
Tuesday
AM
Wednesday
AM
Thursday
AM
Friday
AM
Saturday
AM
Sunday
AM

37
41

Endurance Rest Rest Cardio Endurance Recovery Zone 2
Muscular endurance strength work out down hill leg training, see below Long distance run 1 hours Zone 1-2 with weightvest/ backpack 10KG try to find hilly environments Muscular endurance strength work out down hill leg training, see below Recovery cycling for 1 hour Zone 2

Endurance work out: Cycling 3 hours zone 2 / or 1,5 hours zone 2 with altitude simulation @ 4800m

Zone 2 : HR 151 – 163

PM PM PM PM PM PM PM
Rest Endurance Recovery Rest Rest Rest Rest
Mild muscular endurance training climbing, 7 routes 1-2 grades below max. level. Recovery time in between routes 4 minutes Recovery cycling for 1 hour Zone 2

Strength Training #05, max Strength workout
start with 20min total body warm-up

Exercise Reps Grade
Box step ups. Rapid step-up lower in 4 sec. With 10-12-14 kg in each hand 3 x 12, 45 sec recovery
One leg stance, dip with 5-6-8 kg in each hand 3 x 12, 45 sec recovery
Running the stairs up and down 3x max. speed, build up weight 10-12-16 kg  3 x 12, 45 sec recovery
Squat jumps max. strength 8 reps. each set. build up weight 5-6-8 kg 3 x 8, 45 sec recovery
Legend
A Felt like superman, plenty reserve
B Good workout, completed it with no problems
C Did the workout but felt flat
D Could not finish, had to reduce the workout
F Could not train at all due to fatigue/ illness
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