Form version 2.1

This survey will help guide you in selecting your training plan for the second session of any UA Training Group. Please be honest in your self-assessment and sort yourself into one of our three plans: you know yourself better than we ever could. These plans will be far more effective if you self-select based on your current fitness and training volume.

All of these plans assume that you are cleared for a challenging exercise program that includes: 1) significant weekly aerobic training at varying intensities; 2) weight training ranging from max strength to muscular endurance; and 3) additional demands from carrying heavy pack loads, climbing stairs, hiking or running trails, spending time in outdoor environments, and conditioning incorporating agility and balance. All the plans assume that you are managing your stress, have a healthy diet and maintain good sleep hygiene. The training loads of the Intermediate and Advanced Plans may be too high for individuals that are struggling with the aforementioned factors.

Our second session will have three plans: Base, Intermediate, and Advanced. For those athletes who are completing the Base Plan in the first session of the Mountaineering Training Group, the natural progression would be to move up to the Intermediate Plan. For those that are completing the Advanced Plan in the first session, please read the description of the next Advanced Plan and make sure that it sounds appropriate.

Plan Descriptions:

Base Plan:
The Base Plan is designed for anyone who has never had a large training base or has had to pause their training for the last year to several years. It is perfect for anyone who is interested in starting to build strength and their aerobic base. Total weekly training time starts off at 5hrs/week and progresses to 9hrs/week by the end of 12 weeks.
If you had trouble getting started with the first session Base Plan or were less than 90% compliant with the first session Base Plan, it is probably appropriate to select this plan again for this second session.
If your goal climb is coming up (late spring / early summer) and you haven't been following an organized training plan, it's still probably appropriate to start with the Base Plan. As your goal climb approaches, it would make sense to move up to another plan to optimize your training, but please make sure that you can follow this Base Plan closely for 4-8 weeks and can tolerate it.
This plan begins with a transition phase - which is an important starting place for anyone who has had limited recent training. A transition phase is conservative but important for laying the foundation for more volume and higher training loads that are critical to success on physically demanding mountains. Trying to shortcut this phase can lead to setbacks, reduced adaptation, and overall lower training load - leaving you far less prepared for the objective than those who follow the training guidelines for a proper transition phase. The volume of this phase starts intentionally lower, to make it easier to fit into your schedule and establish the consistency that builds a good foundation.

Intermediate Plan:
The Intermediate Plan is intended to build off of the first session's Base Plan. In addition to an increasing volume of lower intensity aerobic sessions, this plan will include muscular endurance workouts, max strength workouts, and some Zone 3 training. Weights will be increased significantly, in gym-based strength sessions, muscular endurance sessions, and during the long session(s). The progression will be based off what you can tolerate, but please be prepared for a significant increase in load. Total weekly training time starts off at 7 hrs/week and progresses to 11 hrs/week by the end of 12 weeks.
For those just starting with the Mountain Training Group, the Intermediate Plan is intended to build off of 12 weeks of transitional and base period programming, with a peak monthly total of 30-35hrs of training. This plan is appropriate if you had no issues completing the first session Base Plan.
The Intermediate Plan converts your current fitness into the specific fitness for your big mountain goals. This is more demanding than the Base Plan in the first session, with both a bigger time commitment and a heavier load.

Advanced Plan:
This Advanced Plan is intended to build off of the first session's Advanced Plan. Like the Intermediate Plan, this will include low intensity aerobic training, muscular endurance, max strength, and Zone 3 training. Weights will be increased significantly, in gym-based strength sessions, muscular endurance sessions, and during the long session(s). The progression should be based off what you can tolerate, but please be prepared for a significant increase in load. Total weekly training time starts off at 9 hrs/week and progresses to 14 hrs/week by the end of 12 weeks.
For those just starting with the Mountain Training Group, the Advanced Plan is intended to build off of 12 weeks of transitional and base period programming, with a peak monthly total of 35-40hrs of training. This plan is appropriate if you had no issues completing the first session Advanced Plan.
The Advanced Plan has some accommodation for athletes who don't have much access to big, steep hills. NOTE: the accommodation has more dynamic movement and may not be suitable for all athletes.

*You may change your plan after the program starts. For now, make your best guess so that you can get started and evaluate the plan after a few weeks.