Preseason Ice & Mixed Climbing
Builds the strength, endurance, and resilience to send steep ice, power through mixed routes, and perform on long days.
Training Plan Overview
Meet Your Coach
Plan Description
The 12-Week Preseason Ice & Mixed Climbing Training Plan from Mountain Training Center, written by Marcus Garcia, is built for climbers who want to sharpen their fitness and durability before stepping onto steep ice, mixed lines, and alpine objectives. Whether your aim is to lead harder grades, stay composed on long days, or simply feel stronger and more resilient on the sharp end, this program gives you the structured path to get there.
Sample Week
- Rest Day
- Warm Up: Light cardio + dynamic mobility
- Strength & Power: Ice Tool Pull-Ups, Lock-Offs with Tools
- Core Stability: Hanging Leg Raise, DB Russian Twist, and Side Plank Rotations
- Shoulder + Grip Conditioning: DB Military Press, Ring Row, KB Farmer’s Walk, Towel Hangs
- Power Endurance: Interval Ice Tool Hangs
- Pump Circuit: Weighted Hangs, Banded Tricep Extensions, and Push Ups
- Mobility + Recovery: Band Pass Through, Doorway Stretch, Forearm Rolling w/ Lacrosse Ball, Hip Flexor Stretch, 90-90
- No Planned Workout: Light activity recommended
- Warm Up: Light cardio + dynamic mobility
- Strength & Power: Ice Tool Pull-Ups, Lock-Offs with Tools
- Core Stability: Hanging Leg Raise, DB Russian Twist, and Side Plank Rotations
- Shoulder + Grip Conditioning: DB Military Press, Ring Row, KB Farmer’s Walk, Towel Hangs
- Anaerobic Conditioning: Hill sprints, stair intervals, rowing, ski erg or stationary bike (8–12 rounds, 30–60 sec hard effort, 2 min easy effort).
- Mobility + Recovery: Band Pass Through, Doorway Stretch, Forearm Rolling w/ Lacrosse Ball, Hip Flexor Stretch, 90-90
Rest Day
- Warm Up: Light cardio + dynamic mobility
- Strength & Power: Ice Tool Pull-Ups, Lock-Offs with Tools
- Core Stability: Hanging Leg Raise, DB Russian Twist, and Side Plank Rotations
- Shoulder + Grip Conditioning: DB Military Press, Ring Row, KB Farmer’s Walk, Towel Hangs
- Power Endurance: Interval Ice Tool Hangs
- Pump Circuit: Weighted Hangs, Banded Tricep Extensions, and Push Ups
- Mobility + Recovery: Band Pass Through, Doorway Stretch, Forearm Rolling w/ Lacrosse Ball, Hip Flexor Stretch, 90-90
- Warm Up: Light cardio + dynamic mobility
- Active Recovery: Spend some time moving your body. This can be done walking, running, biking, climbing or anything that gets you moving. Try and keep a low heart rate and operate at a conversation pace/effort. This is not a time to push yourself.
Get Started with
Preseason Ice & Mixed Climbing
Frequently Asked Questions
All of our training plans are hosted through the platform TrainingPeaks. Upon purchasing one of our plans, you’ll create an account with TrainingPeaks and access the plan via desktop or mobile app.
With our training plans, you get access for life. This means that you can use the training plan for as many cycles as you wish, year after year.
This varies between plans but it is often recommended that you have access to a gym.
Of course! Plenty of our athletes live nowhere near mountains. We make a point of giving a variety of training options in each of our plans.
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