Due to some technical issue door 5 will be open now.

When it comes to workout and mountaineering, we can divide the area into three;  Energy-efficient processes, Strength and technique and mental training. You have to combine those three in a thought trough planning. It will be easier if you start with a analyse of your strengths and weaknesses. Now here comes one of my other thoughts; you are the best to build up your program. You can get help from a PT, but he or she could never give you exactly what just you need. They can though help you with your planning and of course motivation. My self as an example, I struggle with leg strength. The endurance will never be a problem for me, but I have to develop my leg strength. While ice climbing you need the strength for getting a good technique. Her you got some good exercise for leg strength and balance.

https://www.trainonline.com/single-leg-dumbbell-press-on-bosu-exercise

https://www.trainonline.com/weighted-glute-bridge-on-bench-exercise

So you have to work with the endurance over the whole year, then you build up your strength before the upcoming season. Autumn build up strength for winter activities, spring build up for summer activity. There you got it. You have to think border specific training. For example; how do you use your biceps/triceps in ice-climbing. That movement can be done in the cable cross machine..

Adept the movement to want you want to archive within your branch.(Ice climbing for example).

When it comes to mental toughness this can be a help, and why not a suggest of a Xmas gift?:-)

https://www.adlibris.com/se/bok/mental-toughness-a-guide-to-developing-peak-performance-and-an-unbeatable-mind-in-everyday-life-9781514677773

The winner of the contest this week is Mattias. and the price:

250g bear roasted coffee for field use.

See ya later:-)