Training Tips for Chicks: Alpine Legs

If you are new to the Chicks Training Tips take a few minutes to read the previous newsletters, there’s a lot of great information in there!It’s incredibly beneficial for all Chicks to be introduced to new movements and concepts for training, implementing these in a regular workout in almost any fashion will create positive change. So re-read the first 13 installments to get a look at all the great movements, VIDEOS have been included.This is a huge training resource for you all!

Now on to the meat of the matter.

You’re stoked to go Alpine climbing but you’ve never done big days in the mountains nor carried a pack that long and that far. If you read the last newsletter you’ve wrapped your head around ways to condition your body for the endurance element of the alpine long days. And you’re getting after it. However we need to have strength in our legs to tolerate not only the nature of the uneven terrain, the weight of the pack but also to protect our joints especially our knees so we can climb for years to come.

Let’s get those legs and core of the body strong!

Two of my favorite two leg or “close” chain movements for the mountains are the deadlift and front squat. As well, and just as important, single leg movements for glute strength, balance and hip stability, Single Leg Straight Leg Deadlift (SLSLDL), weighted walking lunge, and weighted step ups.

Let’s add some of these movements to your training routine, here are a few sample workouts to give you guidance of how to begin working these movements in to your routine in a productive manner for your alpine training. These can be done just once a week in addition to your other training or two times if you are recovering well.

Workout #1

warm up 10:00
3 x 5 wall squat
3 x 6 goblet squat
30m walking lunge forward and backward
Then:
Work up to something that’s heavy for 3 reps (3RM) for your Front Squat.
Then:
8 x 3 Front Squats@ ______# rest 1 – 2 minutes between sets.
Then:
10x weighted split squats
10x ball slam
10x split jump
x 5
Cool down

Workout #2

warm up 10:00
3 x 5 wall squat
3 x 6 goblet squat
5 x 3 SLSLDL
Then:
Work up to a heavy-ish deadlift
Then:
5 x 5 Deadlift
Rest 2:00 between sets:
During rest complete 5x Ring Push up
Then:
1-10 Squat Ladder with a partner.
Partners begin holding in a quads parallel position at the bottom of the squat movement. Person 1: does 1 rep while P2 holds. P2 does 1 rep while P1 holds.
P1 does 2 reps while P2 holds, P2 does 2 reps while P1 holds.
Continue until you complete the ladder to 10. No cheating.
Finish with:
60secs mtn climbers/60 secs Deck Squats/30 ses rest
x 3 – 4 rounds
Cool down

Workout #3

warm up 10:00
3 x 5 wall squat
3 x 6 goblet squat
30m walking lunge
Then:
Work up to a weight that is heavy for a step up. Ideally use a bar bell on your back or two Kbs held in front rack position.
Then:
5 x 5 Step up in 16 – 20” box depending on height
complete 5 step ups per leg with weight that makes the movement challenging, slow grinding movements.
In between sets compete 8 x pull up
Then:
10x Deadlift +
8x Push Press
5x Push Plank Row
x 5
Cool Down

Reference videos:

Ball Slam
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Mountain Climber
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Split Jump
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Deck Squats
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There are videos of all movements in previous Chicks newsletters or on the Chicks YouTube Channel, and I’ve added videos of movements that are new in the above workouts, and as always if you are unsure how to perform any of these movements get professional instruction.
If you need information for a specific climb or trip of any nature you can e-mail me.
Carolyn Parker

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