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Mountain Rescue Professional 12-Week Plan

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Mountain Rescue Professional 12-Week Plan

Author

Cascade Endurance

All plans by this Coach

Length

12 Weeks

Plan Description

This training plan establishes a strong base of strength and aerobic fitness for mountain rescue professionals. It builds over 12 weeks which allows the athlete to begin the plan several months in advance of their anticipated busy season in the mountains, but can also be used for more specific personal objectives like a mountaineering goal, etc.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Off

Rest
This will be your normal off day; since this is the first day of the plan and if you haven't done something for a day or two, feel free to do a 30 min. walk or jog.
Details

Alison's Mobility Routine

Other00:10:00
Complete the mobility routine shown here:

https://www.youtube.com/watch?v=lYnJs4fwhdk
Details
Tuesday

Aerobic Threshold Test (Uphill hike)

Walk01:30:00
This will determine the top of your aerobic zone, which you'll stay under for the majority of your training hours.

Using a treadmill or long uphill trail, hike for one hour at the effort that you can tell a story talking,
Details
Wednesday

Base Strength 1a

Strength01:00:0050 TSS
Warm up with 10-15 min. easy running or biking to get some blood flow, then do:

3x10 or 1 min. hold:
-Hip Bridge
-Forearm Plank (work up to 1 min.)
-Side Plank (30 sec. per side)
-Bird Dog (10 each side)
-Supine leg raise
-Kayaker

3x10:
-Goblet Squat
-Push Ups
-Back Lunges
-Dips
-KB Dead Lift

3x20 sec:
Lateral hop
Details

Alison's Mobility Routine

Other00:10:00
Complete the mobility routine shown here:

https://www.youtube.com/watch?v=lYnJs4fwhdk
Details
Thursday

Aerobic hike/run

Walk01:00:00
Easy run at conversational pace. You should be able to speak several sentences with easy breathing. If you can only do a few words, you need to slow down. This will improve over time and is the way to adapt to aerobic training and build your endurance.
Details
Friday

Base Strength 1a

Strength01:00:0050 TSS
Warm up with 10-15 min. easy running or biking to get some blood flow, then do:

3x10 or 1 min. hold:
-Hip Bridge
-Forearm Plank (work up to 1 min.)
-Side Plank (30 sec. per side)
-Bird Dog (10 each side)
-Supine leg raise
-Kayaker

3x10:
-Goblet Squat
-Push Ups
-Back Lunges
-Dips
-KB Dead Lift

3x20 sec:
Lateral hop
Details

Alison's Mobility Routine

Other00:10:00
Complete the mobility routine shown here:

https://www.youtube.com/watch?v=lYnJs4fwhdk
Details
Saturday

Cross Train

Other01:00:00
Walk, bike, jog, or something else active for an hour.
Details
Sunday

Hike or Run (no added weight)

Walk01:30:00
1.5-2 hr. hilly hike, with HR< AeT.
Details

Alison's Mobility Routine

Other00:10:00
Complete the mobility routine shown here:

https://www.youtube.com/watch?v=lYnJs4fwhdk
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x6
01:15:00 01:00:00
Walk x4
06:32:00 04:00:00
Strength x2
01:53:00 01:12:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Other Other
01:15:00 01:00:00
Walk Walk
06:32:00 04:00:00
Strength Strength
01:53:00 01:12:00
Rest Day Off
—— ——

Training Load By Week


Cascade Endurance

Cascade Endurance

Endurance coaching and strength training for the mountains. We coach trail runners, ultrarunners, skiers, climbers, and mountain enthusiasts of all abilities to reach their goals through personalized training.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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