Today we open door number 9 and explain how to train, don’t just use your body plan the training with the brain..

For being a good mountaineerer you need to have a well planned workout schema. The challenge if you don’t leave close to the mountain will be to get the strength for the high mountains. We can provide you with a real adapted program for you challenges. But here you will got a taste of it. Running in hills with backpack is a good start. Start with a weight with 10% of your body weight in the backpack. After two weeks increase with 20% of the body weight after that increase to 25% of body weight for two other weeks..

Increase the weight of the backpack to avoid injures..

The strength workout is very important. A mountaineerer normally got good control over the endurance, but easy forget the strength. Spend hours at the gym, it will help you to get your purpose.  Training forearms, squats to build up your ability to reach your peaks. Romanian deadlift is one real good exercise for being strong uphill’s..

To get the right muscle group activated for hill strength in the legs you can use sledge pull.

Sledge pull for simulating up hills workout. You also can increase the difficulties with backpack or kettle bells..

Cardiovascular training is also very important. So use the skiergo or row machine to combine the strength training with. One example could be like this: 500m row, 25 kettle bells swings, 500m row, 20 push ups, 500m row, 25 pull ups, 500m row and 25 dips. Then you got the strength and the whole cardiovascular engine to run..

Rowing machine a central part of a mountaineer workout set up.

The Ski ergo will provide you to become a even better mountaineerer..

For skiing or climbing you must fins new and challenging exercises all the time. Here comes another very good for the hilly days..

Bulgarian split squat. Squat is always a good way of workout for a mountaineerer.

See ya soon..