We will see what kind of physical activity to perform, to begin with training aimed at the practice of mountaineering. What capacities to improve from the first day, how to do it and what are the particularities in mountaineering techniques.

About Training

Today we have a great offer in training services, of all kinds and for all purposes. However, those of us who like mountaineering see that the market quite small. On the one hand, living in the plain limits us, because we do not have the geography in which this activity takes place. On the other hand, there are almost no specific services.


All specific training aims to achieve optimal performance with a view to the best results. To achieve this, certain contents or elements are selected, based on specific principles of physical training. This selection consists of activities and exercises that will gradually produce biological adaptation. (See note “principles of mountain activity training”)

Where to Start?

The key to starting any training is to influence the cardiopulmonary system. Where the activity of running represents its most widespread form. Many scientific works can provide evidence of the benefits of prolonged training on this system.

Another capacity to be exercised from day one is body mobility, usually, one of the least worked factors and has great importance in the practice of mountaineering.

In parallel with the previous ones, we have to work the conditional strength, there are muscle groups that must always be exercised, as they are crucial in avoiding injuries. The main ones: the abdominal, spinal and quadriceps muscles.

As you can see, the training plan must be initiated by considering these three capacities. Now we have to consider what amount of weekly stimuli to provide to our organism, we have to make it clear that the rector of all newly initiated training is the volume of time, this means that it does not interest the intensity or number of repetitions of each exercise, but, the total time that you keep inactivity.

This type of work will lead you to possess a good overall physical condition, which will serve as a basis for any further training.

Monitoring Progress

A practical way to control the improvement of the physical condition is to do so through the pulse-taking (heart rate), which will be taken every week. In three repetitions with a 30-second interval between taking and taking, after aerobic activity has ended. These data will be recorded, with the passage of the weeks a decrease will be reflected, which is equivalent to the hypertrophy of the cardiorespiratory system.

Another way is the use of a cardio meter, which provides the extra possibility to control the heart rate during the activity. It is effective in controlling breaks and not overdoing exercises.

Preparing for the Mountain

In order to begin specific mountain training, the general physical condition phase, where there was no specialization on mountaineering techniques, must have been overcome. Here, in addition to the volume of time, we consider an increase in the intensity of activities.

The core of training sessions is the learning of techniques and specific body training. The exercises carried out at this stage are based on those of the previous phase and are focused on the musculature most used in mountaineering.

Musculature Required in Mountaineering Disciplines

For the specific training of an expedition or ascent route, it is necessary to be clear which techniques will be used and in relation to these, the muscle groups involved.There are certain capabilities that every mountaineer must master to a large extent. These are:

  • Balance (Static – Dynamic). It’s easy to work, it needs concentration, and the key is to control the center of gravity. We practiced it on poste barandas.
  • Reaction (reflex Training). We must practice the maneuvers and skills we will need to perform them safely and quickly.
  • Orientation (body postures). Recognizing the state of the body and its segments help correct and improve techniques.
  • Adaptation (internal and external States). From the tactical point of view, it is important to recognize the exigencies of the (external) situation and its (internal) capacity. The behavior must be adapted correctly to the situations presented by the mountain.