8 Week Ski Hut-to-Hut Training Plan

0
8 Week Ski Hut-to-Hut Training Plan
 $49.00

The Uphill Athlete 8 Week Ski Hut-to-Hut Training Plan is designed for skiers bound for a multi-day hut trip and or ski traverse like the Wapta, Ortler, Hochtirol or Haute Route. This plan assumes that you have no strength training background but are fit enough already for long day tours. This plan is ideal for ski tourers who have never engaged in an organized training program or who have not done so for a long time.

This plan is based on scientifically sound training principles and a combined thirty years of professional endurance coaching experience and sixty years of world-wide skiing, climbing and mountaineering experience. In order to complete this plan it is important to keep a few concepts in mind: Rest when you are tired. If you miss a workout do not try to make it up. Move on to the next day. If you miss more than two workouts in any given week, then repeat that week. For those with more time to prepare and higher aspirations we strongly recommend using our 16 week Ski Mo plan. Following this longer program will give the athlete a chance to utilize a more advanced and effective periodization schedule.

The plan starts with a self-administered Aerobic Threshold assessment test, indoors or outdoors. From this you will establish the training intensity limit for most of the aerobic base training that will dominate your training. The first 8 weeks also include a simple, easy-to-apply strength program to develop what is called strength reserve, the ability to repeatedly execute strength-dependent movements such as taking a step while wearing a heavy backpack. During the last 4 weeks we introduce more intensity into the aerobic workouts in the form of weighted uphill hikes. Do not increase the intensity of the other aerobic workouts and hope to gain more benefits or to squeeze a 1 hour workout into 30 minutes.

There is no short cut when it comes to aerobic adaptation. For the very complete discussion of the concepts put to work in this plan, please refer to our 464-page book, “Training for the New Alpinism” published by Patagonia Books. For specific questions about this training plan, or to send us your success story and be featured on our website or email us.

Thanks for becoming an #uphillathlete

Steve House and Scott Johnston



Sample Workouts

Workout #1: Run
Planned Time: 0:40:00

The first 4 weeks of this plan are meant to help you transition you into a regular structured training program, They are primarily meant to prepare you for the harder work ahead and may not feel particularly challenging in the initial weeks. We start with a 40min Run or hiking Aerobic Threshold test.
Workout #2: Strength
Planned Time: 0:45:00

1x core routine and 1x general strength from Training for the New Alpinist book.
Workout #3: Run
Planned Time: 1:00:00

Run/hike on hilly terrain.
Workout #4: Run
Planned Time: 0:30:00

This should be an easy run on flats. Be well below AeT even if this means walking
Workout #5: Strength
Planned Time: 0:45:00

1x core routine and 1x general strength from Training for the New Alpinist book.


All Training Plans, information, data, text, graphics, charts, photographs, drawings and multimedia content in this web site is proprietary and considered the intellectual property of Uphill Athlete. Unless otherwise specified in this web site, no one has permission to copy, redistribute, reproduce or republish, in any form, in whole or in part, the Training Plans referenced or purchased from Uphill Athlete or information found in this web site without our express written permission.

SaveSave

Share.