HOW TO CLIMB A MOUNTAIN TRAINING PLAN

This is a 5 week plan but each week you do something different to increase intensity so its vital you start week 1 as hard as you can, working at your absolute best and pushing to what you can with perfect form. Please concentrate on Tempo explained above. PLEASE DOCUMENT THE WEIGHTS LIFTED FOR EVERY SESSION.

WK1-Start with weight for 5 reps then drop weight 10% ish and carry on for full reps TEMPO 3-1-3-0 if changing weigth is a mare start with weight for 5 reps and keep taking a few second rest for remaining reps MUST START AS IF REPPING OUT ON REP 5

WK2-Increase all exercises by 1 set, carry on with drop st as per week 1

WK3-Keep increased sets but Increase start weight and therefore drop weight is also more (is this isn’t possible increase by another set)

WK4- Doing all above from previous weeks (drop sets,extra set, increased weight) but slow all movements down to TEMPO 4-2-3-1

WK 5- TEST WEEK, as week 4 but see what weights you are able to increase to…MUST BE SAFE AND IN CORRECT FORM…if you cant increase weight then no problem.

LEGS

Start 4 Sets 12-15

Leg Press

Start 4 Sets 12-15

Barbell hip thrusts

Start 3 Sets 10 (EACH LEG)

Smith Machine Back Lunges

SUPERSET

Start 3 Sets 12-15 Reps

Hamstring Curl

Curtsy Lunges goblet hold

FINISHER

3 SETS 25 reps each

Walking lunges take front leg wider than normal, knee still tracks forward

TRX Back Lunges (no weight)

1 Leg Step Up HIGH BENCH 24 inch box, Leg Drive 10 each leg