This program is for hikers, backpackers, trail runners, mountaineers and backcountry skiers who want to be in uphill shape year round, sun or snow. This program will build your ability to power uphill on uneven terrain with a pack on by building both strength and endurance. In addition to keeping you prepared for the trail and mountains year-round, this will also help you take on longer and/or steeper adventures to cooler places.
7 new training sessions per week: 3 lifting + 4 endurance; workouts can be moved around to fit your schedule
This program is not for competitive runners or skiers, rock climbers, or extreme mountaineers. While this program will build a great base to specifically train for these things, this program is very much for the recreational hiker/backpacker, runner, skier, or mountaineer.
Prep
A
General Warm-up
General Warm-up You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow. Begin with a cardio warm-up of your choice for 5 mins to get moving and elevate your HR (bike, jog, row, jump rope, skip, etc) followed by– Dead Bug x 4/side Side Lying T-Spine Windmill x 3/side Split Stance Adductor Mob x 4/side Inchworm to Spiderman Lunge x 3/side Squat to Stand with Overhead Reach x 4 x2
B
Back Squat
5 x 5
C1
Barbell Deficit Front Rack Reverse Lunge
3 x 12
C2
Staggered Stance Goblet Squat
3 x 12
D1
DB High Box Step-up
3 x 12
D2
DB Jump Squat
3 x 10
E1
Heel Elevated Pistol Squat
3 x 30
E2
GHD Sit-Up
3 x 12
A
Step-Ups
A
Run
Prep
A
General Warm-up
General Warm-up You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow. Begin with a cardio warm-up of your choice for 5 mins to get moving and elevate your HR (bike, jog, row, jump rope, skip, etc) followed by– Dead Bug x 4/side Side Lying T-Spine Windmill x 3/side Split Stance Adductor Mob x 4/side Inchworm to Spiderman Lunge x 3/side Squat to Stand with Overhead Reach x 4 x2
B
Deadlift
5 x 5
C
Snatch Grip RDL
4 x 6
D1
Barbell Row
3 x 10
D2
Barbell Roll Outs
3 x 8
E1
DB Pullover
3 x 10
E2
Alternating DB Hang Snatch
3 x 12
F1
Pull-Up
3 x 30
F2
Plank w/ Pull-through
3 x 12
Hill Workout
A
Warm up for 10-15min on flat or rolling flat terrain (5-10min if on rower or bike) 6min uphill @ 80-85% effort 3min downhill recovery jog/walk 4min uphill @ 85-90% effort 2min downhill recovery jog/walk 2min uphill @ 90-95% effort 1mim downhill recovery jog/walk Cool down for 10min on flat or rolling flat (5min if on rower or bike) If you are doing this on a treadmill, you are going to walk very slowly for your "downhill recovery jog". If you are doing this on a rower or bike, you are going to lightly coast for your "downhill recovery jog". The goal of the recovery period is to get your HR down as low as possible again.
Prep
A
General Warm-up
General Warm-up You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow. Begin with a cardio warm-up of your choice for 5 mins to get moving and elevate your HR (bike, jog, row, jump rope, skip, etc) followed by– Banded Pull Aparts x5 Dead Bug x 4/side Side Lying T-Spine Windmill x 3/side Inchworm x4 Banded Pass Throughs x5 x2
B
Bench Press
5 x 5
C1
Push Press
3 x 8
C2
Rolling DB Extensions
3 x 10
D1
Alternating Z Press
3 x 12
D2
Dip
3 x 10
E1
Push Ups
3 x 30
E2
Russian Twist
3 x 12
A
Run
A
Endurance Training
Hybrid mountain athlete. Founder & CEO of Black Iron Training & Black Iron Nutrition.
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Get Black Iron VertHiker, Mountaineer, Trail Runner
Verified Athlete"A year ago I was feeling pretty de-conditioned for the mountains & climbing Rainier felt intimidating to me. I’ve been doing Vert since last summer & even though I’m a flat land dweller with no access to elevation, I was completely prepared for my Rainier climb & truly felt great the entire climb!!"
Hiker, Backpacker
Verified Athlete"This program has been the best decision I have made for myself as a hiker & backpacker. I can totally see the carry over in both my endurance & strength, as I’m doing hikes that I could’ve only dreamed of doing before. And I'm not getting winded or as sore after! Definitely recommend this program."
Hiker, Backpacker
Verified Athlete"When I decided to start hiking & backpacking I was unhappy w/ my body. I wanted to be active but needed structure/goals to stay motivated. This program opened up a new world for me! A year ago I never could've imagined doing what I can today. Now I value what my body can do over what it looks like."
Hiker, Backpacker, Trail Runner
Verified Athlete"This has been an absolute life saver. Having a program that is a blend of in-gym & outdoor workouts has given me the training I need to send big but also creates space in my schedule to explore outside. The coaches & fellow trainees are the most supportive people no matter your experience or goals."
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