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"MARGARET THATCHER"
Objective: Power Endurance, Sport-Specific Power Endurance
Warm up: Row 1000m, then
Hip and Shoulder mobility work
Training:
(1) 5 Rounds
8x Overhead Squats @ 95#
8x GHD Raise
(2) Run 1 hour @ 80% MHR
**** Change mode to Rock Gym
(3) 5 Rounds
3x Pull ups every 15 sec
(4) 5 Rounds
1-arm traverse, 5x each arm
(4) 10x Loaded Auto Belay Laps (up and down climb)
Wear 10, 15, or 25# backpack
400x hand movements total
Comments:
I've been getting several e-mails from weekend warriors planning big climbs or mountain events and asking for training
advice to prepare. A lot of times they are after gym routines, but the first advice I give them is to fill up a backpack with
rocks or water, and climb a hill.
"Nothing trains like vertical" my old lifting and hiking partner Tom Heydt often reminded me. Add to this the
power of sport-specific training and walking uphill with weight has to be part of any mountain-event preparation program.
Tom & I spent many a spring and early summer evening busting our asses up 1,000-foot high Half Moon Mountain in Pinedale,
Wyoming. This ugly, sore thumb of a mountain is a glacial moraine, complete with lose dirt, boulders, rocks, sticker bushes,
no shade, and steep slope and about three false summits to break your spirit.
On the drive to the base I'd stop along the side of the road and load my pack with 40# of rock, weighed exactly using
the old bathroom scale I kept in the back of my truck.
Once there stopping talked and work began. My best time to the top with weight was around 26 minutes. The run down followed
a far ridge, and the goal was to make it back to the truck in 50 minutes.
Sometimes I would do laps, once up with weight, the second time without.
Fancy? No. Effective, Hell yeah.
- Rob Shaul
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