Uphill Athlete 8 week Mount Blanc Training Plan

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Uphill Athlete 8 week Mount Blanc Training Plan
 $49.00

The Uphill Athlete 8 week Mount Blanc Plan is designed for climbers bound for either the Gouter or the more demanding Cosmique route over Mt Blanc du Tacul and Mt Maudit. This plan assumes that you have no strength training background and is ideal for mountaineers and trekkers who have never engaged in an organized training program or who have not done so for a long time.

This training plan is based on scientifically sound training principles and a combined thirty years of professional endurance coaching experience and sixty years of world-wide 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 and higher aspirations we recommend using our 16 week Big Mountain Training Plan or our 24 Week Expeditionary Mountaineering Training Plans.

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 www.uphillathlete.com and our Instagram @uphillathlete, email us at coach@uphillathlete.com.

Thanks and good luck,

Steve House and Scott Johnston



Sample Day 1: Run/Hike

It will be important to focus most of the training on your basic aerobic capacity. To do this means continuously exercising for long durations at low to moderate intensities.

Subtract your age from 180 and use this as the Maximum Aerobic Function (MAF) heart rate limit for all aerobic runs and or hikes in this program unless otherwise specified.

Run/hike on hilly terrain. Run if you are used to running. Hike if not. You may need to walk the uphills to keep HR within your aerobic limit.

Sample Day 2: Core and General Strength W.O.

Core routine:
Use above attachments for more information on these exercises. Use enough resistance (weight vests work well or hold a weight if needed) such that you can just manage 6-8 reps of an isometric hold of 6-10 seconds.
This video can help with the core routine exercises as well.

How to do Core – Scott’s Killer Core Routine

General Strength:
Use enough resistance or assistance so that you can manage 12 reps of each of the prescribed 5 exercises. Box Step Up, Step Down, Pull ups, Split Squat, Dip without reaching failure. Using that same resistance or assistance do 10 reps of each exercise and rest 60″ as you move to the next exercise in the order listed above.

This video can help with the Box Steps:

Strength Demo: Box Step Up and Heel Touch

Week1-2: Do 2x though core and general circuit.
Week 3-4 3x through add weight where possible in order to keep 10 reps

Sample Day 3: Recovery Run/Jog/Walk

This should be an easy run on flats. HR should be well below (15 beats) AeT even if this means walking

 Sample Day 4: Aerobic Base Run/Hike

Run/hike on hilly terrain. Run if you are used to running. Hike if not. You may need to walk the uphills to keep HR within your aerobic limit.

Sample Day 5: Core and General Strength W.O.

Core routine:
Use above attachments for more information on these exercises. Use enough resistance (weight vests work well or hold a weight if needed) such that you can just manage 6-8 reps of an isometric hold of 6-10 seconds.

General Strength:
Use enough resistance or assistance so that you can manage 12 reps of each of the prescribed 5 exercises. Box Step Up, Step Down, Pull ups, Split Squat, Dip without reaching failure. Using that same resistance or assistance do 10 reps of each exercise and rest 60″ as you move to the next exercise in the order listed above.

Week1-2: Do 2x though core and general circuit.
Week 3-4 3x through add weight where possible in order to keep 10 reps


 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.

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