- Uphill running - 4x to 6x a week
- Core strength Training
- Weight training - 3x a week
- Go climbing - 3x a week
FOCUS: ALPINE ENDURANCE (PRE-EIGER RECORD)
- MONDAY
1 hour running–Intensity 2 / 1 hour stretching / 1 hour stabilization (core) training / slideshow - TUESDAY
2 hours running–Intensity 2 / 1 hour stretching / 1 hour mental training / slideshow - WEDNESDAY
4 hours climbing in the gym / 2 hours running–Intensity 1 / 1/2 hour stretching / slideshow - THURSDAY
4 hours climbing in the gym / 1 hour stretching / 1 hour mental training / slideshow - FRIDAY
1.5 hours running–Intensity 1 / 1 hour stretching / 1 hour mental training / slideshow - SATURDAY
3.5 hours running–Intensity 4 / 1 hour stretching / slideshow - SUNDAY (REST DAY)
Climbing with my wife 4 hours / 1 hour stretching
FOCUS: YOSEMITE CLIMBING (2010, WEEK 17)
- MONDAY
Run: 12 kilometers/1,000 meters gain–Intensity 2 - TUESDAY
Climbing outdoors: 3 pitches of 5.13d, 2 of 5.13a, 1 of 5.11d / 1 hour weight training / 1 hour stretching - WEDNESDAY
Climbing outdoors: 4 pitches of 5.14a, 2 of 5.13a / Run: easy 12 kilometers/800 meters gain–Intensity 1 - THURSDAY
Run: Eiger Lauper Route, running and climbing from Grindelwald, 20 kilometers/3,075 meters gain–Intensity 3 - FRIDAY (REST DAY)
- SATURDAY
Climbing in the gym: 4 pitches of 5.13b, 3 of 5.12d, 5 of 5.12b, 6 of 5.11d / 1 hour weight training / 1 hour stretching - SUNDAY
Run: 18 kilometers/1,700 meters gain–Intensity 2
FOCUS: GENERAL ENDURANCE (2010, WEEK 33)
- MONDAY (REST DAY)
- TUESDAY
3-run series, total 27 kilometers/ 5,100 meters gain–Intensity 3 / 1 hour stretching - WEDNESDAY
Climbing gym: 3 pitches of 5.13b, 4 of 5.13a, 6 of 5.12c, 4 of 5.11d / 1 hour stretching - THURSDAY
Climbing gym: 3 pitches 5.13b, 5 of 5.13a, 6 of 5.12b, 6 of 5.11d / 1 hour stretching - FRIDAY
3-run series, total 27 kilometers/ 5,100 meters gain–Intensity 3 / 1 hour stretching / 1 hour mental training - SATURDAY
Climbing outdoors: 2 pitches 5.13d, 1 of 5.12c, 3 of 5.11d - SUNDAY (REST DAY)
Drive to Dolomites
FOCUS: HIMALAYA (2011, WEEK 2)
- MONDAY
1 hour running–Intensity 2 / 1 hour stretching / 1 hour stabilization training / slideshow - TUESDAY
2 hours running—Intensity 2 / 1 hour stretching / 1 hour mental training / slideshow - WEDNESDAY
4 hours climbing in the gym / 2 hours running–Intensity 1 / 1/2 hour stretching / slideshow - THURSDAY
4 hours climbing in the gym / 1 hour stretching / 1 hour mental training / slideshow - FRIDAY (REST DAY)
1.5 hours running–Intensity 1 / 1 hour stretching / 1 hour mental training / slideshow - SATURDAY
3.5 hours running–Intensity 4 / 1 hour stretching / slideshow - SUNDAY (REST DAY)
Climbing with my wife 4 hours / 1 hour stretching
EpicTV Video: "Ueli Steck - Training for Everest Without Oxygen 2013"
Upskill Climbing Blog by Lee Cujes
Keep it up. More details, diet, heart rate training. His numbers for intensity, the meaning.
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