Athletik Spesifik

Mountaineering - Strength and Conditioning Fundamentals

About Strength and Conditioning for Mountaineering

Analysis of the physical demands of mountaineering reveals overlapping demands of aerobic power, anaerobic power, and strength endurance. Serious mountaineers need to understand athletic-type strength needs to be developed. Bodybuilding weight training (weather using free weights or machines) fails to develop the cardiovascular system or functions required to climb. Only ground-based, three dimensional athletic movements come closest to meeting the demands. While sport-specific training is the guiding principle of mountaineering, there is a need for high level diversity in training for total conditioning. Most sport skills are initiated by applying force with the feet against the ground and this is certainly true for mountaineers. The more force the mountaineer can apply against the ground, the greater efficiency they will have at each step, and the more effective they will be in ascension. Thus, lifting exercises and conditioning drills should be chosen which enhance this ability. The single-leg squat and the Olympic movements (hang clean, hang snatch, push jerk, and overhead squat) are recognized as the best movements for increasing ground force output. A four to five month period of sound resistance training helps to develop a nice foundation of suppleness (mobility), strength, and stamina (endurance), to which climbers can add speed circuits just before the season begins.