Longs Peak - Cable Route - Assessment and Training Plan - 16 Weeks
So you want to climb Longs Peak?
Training plan for those just aspiring to make it up and down with confidence. A progression to prepare the body to reach the base of the Cable Route and manage any rock during the summit bid and the rapel descent. Balances a large aerobic base with strength training and pack load to enable you to gain 5000+ feet in elevation and return.
The Details
When the parts are optimal, then the addition of motor fitness becomes extremely important and is different depending on which mountain route is being targeted. First, you need looking at the climbing route you desire, then finding the attributes an individual would need to overcome its challenge, then place a counter training to overcome. This includes but is not limited to the following:
Challenges
•Slope
•Elevation
•Distance
•Time
•Load
•Rock/Snow/Ice
Counters
•Cardiovascular Conditioning
•Strength Training
•Footwork with and without pack load
•Core Training
•Recovery Training
•Assess and Adjust
By finding the correct challenges in the optimal order to meet the Individuals mechanical and output capability for each of these conditions, then we can create exercises after an assessment from an individuals ability to adapt to the desired mountain environment.
Updated 1/12/2019
Disclaimer: Rich Rife and Mountain Fitness Research, Inc are neither physicians, healthcare providers, physical therapists nor dieticians and the information presented on this site written, in video or in audio are experimental, experiential, and exploratory in nature. Before beginning any diet or fitness program, you should visit your primary healthcare provider to determine your status to proceed.
Summit: 14259 feet
Elevation Change: +/-5000 feet
Season: Spring/Summer/Fall
Days: 2-3
Overnight: Yes
Slope: 25-45 degrees
Technical: Yes
Rock: Yes
Snow: Maybe
Ice: No
Pack Load: 45-50 pounds
Roped: Yes
Rappels: Yes
Does your training plan cover all these variables? Ours do.
Here is what our training plans cover:
Cardiovascular Fitness: Aerobic base to get you up and down and quickly recover between anaerobic bursts.
Muscular Strength and Endurance: Powerful hips and core to motor your body and pack up the mountain with plenty of gas to get you back down.
Breathing: Lungs capable of pulling in deep breaths of air even while carrying a heavy load.
Feet and Knees: Durable lower body capable of managing varying terrain and stable enough to balance a top heavy body.
Shoulders: Your arm mobility is key for successful adaptation when the slope gets steep. Keeping all the motions optimal is a significant variable to be sure you can keep 3 points of contact.
Skills: Footwork to adjust to the varying requirements to navigate mountainous terrain.
Metabolism: A fat-adapted chemical powerhouse designed to keep you going without have to constantly suck down calories to maintain suitable energy level.
Disclaimer: Rich Rife and Mountain Fitness Research, Inc are neither physicians, healthcare providers, physical therapists nor dieticians and the information presented on this site written, in video or in audio are experimental, experiential, and exploratory in nature. Before beginning any diet or fitness program, you should visit your primary healthcare provider to determine your status to proceed.
