The mountain climbers workout is a vital part of training for mountaineering, which is one of the most physically challenging activities in the world. The mountaineering training plan increases muscle strength, improves flexibility and results in an impressive physique. The mountain climber workout gives climbers the specific type of strength they need to pull themselves up a rock face without succumbing to muscle fatigue.

Mountaineering Lower Body Workout

The mountaineering training program has four routines for a total of four workout days per week. The first mountaineering workout targets the lower body, specifically the quadriceps, hamstrings and calves.

After five minutes of jogging on a treadmill to warm up, the exercise begins with
calf raises on a dumbbell performed in three sets of 20 to 25 repetitions. The higher repetition range increases endurance.

The workout then proceeds to three leg-strengthening exercises. Climbers do seated leg curls in three sets of 10 to 12 reps to build strength in the hamstrings. They then do three sets of eight to 12 single-leg extensions for stronger quads. The mountaineering workout also includes three sets of eight to 12 squats for strong thighs and glutes.

There are also seven stretches in the mountain climbers workout. The stretches target the quads, calves, hamstrings, lower back, groin, and hips.

Mountaineering Body Weight Workout

The second mountaineering workout uses mostly bodyweight for resistance, though a medicine ball is also needed. After five minutes on an elliptical trainer to warm up, climbers perform three sets of pull-ups and chin-ups for six to eight reps. Pull-ups and chin-ups work the muscles in the back, arms and shoulders people use to climb. There are also three sets of eight to 10 tricep dips to strengthen the arms.

The workout also includes higher reps of exercises such as jump burpees, medicine ball cross-over push-ups and mountain climbers to build endurance.

The workout concludes with three core exercises. Core strength is important for functional strength and stabilization of the spine.

Mountaineering Interval Training

The interval training for mountaineering workout builds aerobic endurance and flexibility. The workout begins with five minutes of jogging and then five minutes of dynamic stretching for a thorough warm up.

The stretching is followed by 30 to 40 minutes of running. The workout ends with five minutes of static stretching as a cool down.

Mountaineering Free Weights Workout

The final workout of the mountaineering training program uses free weights and a low to moderate rep range of six to 12 reps for most exercises to increase strength.

The workout also includes four core exercises. Hanging leg raises and air bicycles increase core strength, as does holding planks for 90 seconds and side planks for 30 to 45 seconds per side.

The mountaineering workout is an intermediate level program. Climbers should experience positive results in 30 days.