Mountain climbing fitness training program

(This plan is based on the four-girl Snow Mountain Alpine Collaboration Team. It is for reference only and does not conflict with other effective training programs.)

This training program aims to adjust the physiological adaptability of trainers and fully mobilize their physical potential. This is basically enough for Muztagag’s climbing activities.

Adjustment and training plan

First, adjust the physical state

The first half of the mountain climb has been maintained until the start of the mountaineering.

1, to ensure daily sleep, and sleep on time, get up on time. The total amount of sleep recommended is not less than 8 hours;

2, eat on time, especially to eat breakfast; ensure a reasonable nutritional structure, eat more protein-rich foods and fruits and vegetables;

3, abstain from alcohol, or drink alcohol that does not exceed 20 grams per day (equivalent to 1 bottle of beer or 1 low-alcohol or 150 grams of red wine);

4, quitting smoking or reducing the amount of smoking;

Second, the physical motor function adaptation stage, a total of 4 weeks.

It is mainly to perform appropriate aerobic exercise to achieve the adaptability of the body. At the end of exercise, it is appropriate to have a heart rate of about 130 hops (for people around the age of 30). Only train once a day, 3-4 times per week. Before each exercise, exercise related joints and muscles should be avoided to avoid injury. After exercise, hot baths should be used to relax the muscles; weight-bearing stairs should be trained to go downstairs as slowly as possible or take the elevator downstairs to avoid lower limb joints (especially knees). Joints) were injured by impact.

the first week:

For the first time, a 3,000-meter jog, a total of 4 push-ups in each group, 6 pull-ups in each of 6 groups, and 4 sit-ups in each group 8-12 times;

The second time, the empty body climbed 500 steps and jumped upstairs with 5 sets of 10 steps each;

The third time, the same content as the first time;

Fourth, the content is the same as the second time.

the second week:

Training content is the same as the first week.

The third week:

Slightly longer exercise time, strength to 140 beats after exercise is appropriate.

For the first time, the middle-speed running was 3,000 meters; the push-ups consisted of 4 groups of 8 in each group; there were 4 groups of 8 pull-ups in each group, and 4 groups of 20 sit-ups each time.

The second time, the empty body climbed 800 steps and jumped upstairs to 8 groups with 10 steps each;

The third time, the same content as the first time;

The fourth time, the content is the same as the second time.

the fourth week:

It is advisable to increase the intensity slightly to 150 hops after exercise.

For the first time, the medium speed running was 5,000 meters; the push-ups consisted of 4 groups of 8 in each group, and there were 4 groups of 8 pull-ups in each group. There were 4 groups of 20 sit-ups in each group.

The second time, the weight of 10 kilograms climbed 800 steps, and the two legs jumped upstairs to 8 groups, each with 10 steps.

The third time, the same content as the first time;

The fourth time, the content is the same as the second time.

On the basis of regular life, after four weeks of adaptive training, you will feel more energetic than ever, and your body is full of vitality.

Third, over recovery training phase

Over-recovery is a means to improve exercise performance. The training intensity is appropriate to exceed the normal tolerance of the human body and reach the goal of tapping potential. At this stage, a total of 4 weeks, the end of the stage should be at least 4 weeks apart from the beginning of the mountain to facilitate recovery of exercise fatigue and body rest.

the first week:

For the first time, the medium-speed running was 6,000 meters; the push-ups consisted of 4 groups of 8 in each group, and there were 4 groups of 8 pull-ups in each group. There were 4 groups of 20 sit-ups in each group.

The second time, 20 kilograms of weight-bearing stairs climbed 500 steps, and the empty-air feet jumped upstairs to 5 groups with 20 steps each.

For the third time, the middle-speed running was 3,000 meters; the push-ups consisted of 4 groups of 8 in each group; there were 4 groups of 8 pull-ups in each group and 4 groups of 20 sit-ups in each group.

For the fourth time, he had a weight of 10 kilograms and climbed 500 steps. He jumped upstairs with eight feet, and each group had 15 steps.

Second, third, four weeks:

For the first time, the medium-speed running was 6,000 meters; the push-ups consisted of 4 groups of 8 in each group, and there were 4 groups of 8 pull-ups in each group. There were 4 groups of 30 sit-ups in each group.

The second time, 20 kilograms of weight-bearing climbed 1,000 steps, and the two legs jumped upstairs to 5 groups, each with 20 steps.

For the third time, the middle-speed running was 3,000 meters; the push-ups consisted of 4 groups of 8 in each group; there were 4 groups of 8 pull-ups in each group and 4 groups of 20 sit-ups in each group.

For the fourth time, the weight of 10 kilograms climbed 1,000 steps, and the empty feet jumped upstairs to eight groups of 15 steps each.

Fourth, resume relaxation

The end of this phase should be at least 3 weeks apart from the start of the climb. This stage is mainly to relax, rest the body, and restore training fatigue. No specific arrangement is made for the training time and the total amount can be guaranteed.

Training content:

1, jogging 3000 meters, 1-2 times;

2, push-ups in each group of 8 a total of 2 groups, pull-ups in each group of 8 a total of 2 groups, sit-ups in each group 20 times a total of 2 groups; 1-2 times;

3, the empty body to climb the stairs 300; empty feet jump upstairs 4 groups, each group 15 steps; 1-2 times.

After the above training, the physical fitness needed to climb the Muztagh peak can be guaranteed.

Fives. Key points

1. The most important part of the plan is a regular life, which is the guarantee of all training content;

2. Load climbing stairs training. When going downstairs, try to slow down or take the elevator downstairs to avoid injuries to the joints of lower limbs (especially the knee joints).

3. The content of long-distance running in training cannot be replaced. Running training is maintained 1-2 times a week. The last three weeks of the over-recovery phase of running training will increase the speed as much as possible.

4. The contents of the climbing load in training can be replaced by the wild mountain weight-bearing trekking (the effect is very good). It can be used on foot once a week for 1-2 days, with a weight of 15-20 kg and a walking time of 4-6 hours.

5. Before the start of mountain climbing, all training including resumption of relaxation should be stopped 3 weeks in advance to completely restore exercise fatigue and make the body more adaptable to high-altitude and hypoxic conditions.

This plan is the training requirement for the top players of Muztag's peak (7546 meters above sea level). The training intensity is not very high. I believe it can be completed basically!

It is reiterated that outdoor sports can be accomplished not only by physical fitness, but also by good psychological quality, personal accomplishment, team spirit, and outdoor experience.