For the first two months of Phase 1 of the training plan, I set my focus on building a base for Denali, specifically. I focused on a direct split of strength training and cardio, along with building healthy eating habits, focusing my nutrition on quick and efficient renewal. Over the 2 month phase, I introduced a breathing mask but found, at most, a slight improvement. I will continue to use the mask until I can evaluate my cardiovascular and oxygen reaction on Denali, at true altitude (6000m).
Phase 1 will run another 11 weeks, beginning March 1 and tapering around May 8. During this phase I will be focusing on back and core strength, less frequent but elongated cardio, resistance with weighted sled pulling and breathwork (yoga) for efficient recovery.
Overall, the first part of Phase 1 was a complete success as my cardio, Vo2 max, strength and recovery time has increased at a consistent and steady rate.
Here is the plan I used:
JANUARY/FEBRUARY TRAINING PLAN*
Phase 1: DENALI | Weeks 1-8 | 5-6x workouts/ week | Zone 1-2 dominant
Progression:
- Increase uphill time 5-10 min/week until 120 min
- Implement mask + light pack
- Track back/ core mobility daily
Monday Uphill Aerobic
- 90-120 min with 10lb pack
- Hip mobility exercises
- Mask: Week 1-2 10 minutes | Week 3-4 20 minutes | Week 5-6 30 minutes | Week 7-8 45 minutes
Tuesday Strength + Core
- Step-ups 4×8/ side
- Bulgarian split squats 3×6/ side
- Romanian deadlift 3×8
- McGill curl-ups 3×8
- Side planks 3×45 seconds
- Bird dogs 3×8/ side
Wednesday Aerobic Run or Fast Hike
- Easy run or brisk uphill hike (60-90 minutes) no pace target
- Mask: Week 3-4 30 minutes | Week 5-6 45 minutes | Week 7-8 60 minutes
Thursday Upper Body+ Carrying
- Pull-ups 4×6
- Bent-over rows 3×10
- Push-ups 2×20
- Overhead press 3×6
- Farmer carries 60lbs 60 seconds x4 OR pack carry 30lbs 30 minute uphill
Friday Recovery or Short Intensity
- EVEN WEEKS
- Zone 1 hike
- Yoga or mobility
- ODD WEEKS
- 4-5 x 4 minutes uphill (Zone 3)
- Full recovery between reps
Saturday Long Vertical Day
- Zone 1-2 & 3-6 hours
- Vertical > distance
- Practice nutrition and pacing
- Pack varies by phase
- Mask: Week 5-6 30 minutes | Week 7-8 45 minutes
Sunday Day off or Easy Hike
- Full rest OR 90-120 min easy hike
*This plan was made specifically for Simran Bajwa with the assistance of qualified trainers, healthcare practitioners and mountaineers. Follow at your own risk.
I will provide an update once Phase 1 is complete!