Mount Hood - Southside Route - Assessment and Training Plan - 16 Weeks
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Big City MountaineersSo you want to climb Mount Hood?
Training plan for those just aspiring to make it up and down with confidence. A progression to prepare the body to reach the base camp and manage any rock, snow and ice during the summit bid. Balances a large aerobic base with strength training and pack load to enable you to gain 3500+ feet in elevation and return.
Updated 2/6/2019
Here is what you are up against:
Summit: 11240 feet
Elevation Change: +/-3500 feet
Season: Spring/Summer/Fall
Days: 2-3
Overnight: Yes
Slope: 25-45 degrees
Rock: Yes
Snow: Yes
Ice: Maybe
Pack Load: 45-50 pounds
Roped: Yes
Rappels: Zero
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.
Summit: 11240 feet
Elevation Change: +/-3500 feet
Season: Spring/Summer/Fall
Days: 2-3
Overnight: Yes
Slope: 25-45 degrees
Rock: Yes
Snow: Yes
Ice: Maybe
Pack Load: 45-50 pounds
Roped: Yes
Rappels: Zero
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.
