Mount Baker
Training Plan

The Mount Baker Training Plan is designed to prepare you to climb Mount Baker, assuming the most commonly climbed route – the Coleman Deming. In general, individuals with an active lifestyle should have the necessary fitness to summit Mount Baker, however, the following training plan will ensure that you arrive well prepared and confident in your abilities.

Having something to train for is motivating. When that ‘something’ involves the outdoors the motivation increases. Why? Because your time in the gym is used to enhance your adventure. The outdoors are uncertain and ever changing. Conditions and events are not ours to decide. Training for the unexpected can keep us pushing through the drudgery.

Mount Baker Training Plan Goals

  • Increase your endurance. This will be done through trail running, step ups and hiking / rucking under load (30-40#).
  • Strengthen your ‘Mountain Chassis’ (legs & mid-section). The stronger your mountain chassis the more efficient you’ll move.
  • Exercises that strengthen those often neglected stabilizer muscles will be included to help decrease your risk of injury and keep your body balanced.
  • Increase your mental fitness specific to the demands of your Baker summit.

Mount Baker Training Plan Description

This is an intense, progressive, 7-week program. The demands are high and a prior fitness base is recommended prior to starting. The time commitment is no joke. Organization is a must for success. Training runs Monday through Saturday. Sunday is a total rest day.

All training sessions are designed to be completed in order. If you have to deviate from the schedule simply keep the order and do not skip around. The volume of training increases as the program progresses. Week 7 is used as a taper week.

We want you confident and situation ready. Our hope is that this program gives you a desire to keep your fitness at a level not far from a level to complete any bid that beckons.

Equipment List

  • Bench or box for step ups approximately 17” high
  • Backpack or ruck sack loaded with 20-45# for hiking / rucking
  • Sandbag 40# women / 60# men – an old army surplus bag filled with mulch or pellets and sealed with zip tie and gorilla tape will do the trick
  • 10# Iron Plate for dragging / pushing 15# / 25# plate or bumper for rotational mid section work
  • Jump Rope
  • Pull Up bar
  • Small Resistance Bands
  • Optional – Counter for step ups / phone app or GPS watch for trail runs, hiking and rucking

Frequently Asked Questions

Q: What’s the difference between my hike and ruck efforts?
A: Hiking has prescribed vertical feet to complete. Ruck is over your choice of terrain, and should look like a fast walk / light jog.

Q: What do the first and second number represent after an exercise? i.e Sandbag Get Ups – 40#/60#.
A: First number is the load for women, second for men.

Q: There is only prescribed stretching on Wednesday’s. Should I do more?
A: Absolutely. We highly recommend spending at least 15 minutes on mobility work after every Mountain Endurance / Leg Strength session.

Q: Do you have videos / descriptions of the prescribed exercises?
A: Please see the following videos / descriptions of exercises included in the Mount Baker Training Plan.

Mini Leg Blaster

  • 10x Air Squats
  • 5x Lunge (each leg, 10x alternating)
  • 5x Jump Lunge
  • 5x Jump Squats

Full Leg Blaster

  • 20x Air Squats
  • 10x Lunges (each leg, 20x alternating)
  • 10x Jump Lunge
  • 10x Jump Squats




















Mount Baker Training Plan Sessions


Session 1: Mountain Endurance / Chassis Integrity
1) 600x Step Ups with 25# Pack or Vest
2) 10 Minute Grind
– 5m Plate Drag
– 6x Seated Russian Twist 15/25#
– 6x Sandbag Get Ups 40/60#

Session 2: Leg Strength / Mountain Endurance
1) 5:00 Jump Rope
2) 10 Rounds Mini Leg Blaster with 30 Seconds Rest
3) 3.0 Mile Trail Run – Conversational Pace

Session 3: Chassis Integrity / Upper Body
1) 10 Minute Grind
– 5x Shoulder Taps
– 8x EO’s
– 10m Sandbag Carry 40/60#
– 10/10 Seconds Standing Founder
2) 5 Rounds
– 3x/5x Chin Ups
– 3x/5x Pull Ups
– 5x Strict Knees to Chest
– 8x Band Shoulder Dislocates
3) 3 Rounds
– 5m Band Walk
– 3x Shoulder Sweeps
– Camel + Frog Stretch
– Pigeon Stretch

Session 4: Mountain Endurance
1) Ruck 5.0 miles with 35# Pack

Session 5: Leg Strength / Mountain Endurance
1) 10 Rounds Mini Leg Blaster with 30 Seconds Rest
2) Hike 1,000 Vertical Feet with 25# Pack

Session 6: Mountain Endurance
1) 5.0 Mile Trail Run – Conversational Pace

Session 7: Mountain Endurance / Chassis Integrity
1) 800x Step Ups with 25# Pack or Vest
2) 12 Minute Grind
– 5m Plate Drag
– 7x Seated Russian Twist 15/25#
– 7x Sandbag Get Ups 40/60#

Session 8: Leg Strength / Mountain Endurance
1) 6:00 Jump Rope
2) 2 Rounds Full Leg Blaster with 30 Seconds Rest
3) 6 Rounds Mini Leg Blaster with 30 Seconds Rest
4) 3.5 Mile Trail Run – Conversational Pace

Session 9: Chassis Integrity / Upper Body
1) 12 Minute Grind
– 6x Shoulder Taps
– 12x EO’s
– 15m Sandbag Carry 40/60#
– 15/15 Standing Founder
2) 6 Rounds
– 3x/5x Chin Ups
– 3x/5x Pull Ups
– 5x Strict Knees to Chest
– 8x Band Shoulder Dislocates
3) 3 Rounds
– 5m Band Walk
– 3x Shoulder Sweeps
– Camel + Frog
– Pigeon Stretch

Session 10: Mountain Endurance
1) Ruck 6.0 Miles with 35# Pack – Conversational Pace

Session 11: Leg Strength / Mountain Endurance
1) 2 Rounds Full Leg Blaster – 30 Seconds Rest
2) 6 Rounds Mini Leg Blaster – 30 Seconds Rest
3) Hike 1,200 Vertical Feet with 25# Pack

Session 12: Mountain Endurance
1) 6.0 Mile Trail Run – Conversational Pace

Session 13: Mountain Endurance / Chassis Integrity
1) 1,000 Step Ups with 25# Pack or Vest
2) 15 Minute Grind
– 5m/5m Plate Drag and Push
– 8x Seated Russian Twist 15/25#
– 8x Sandbag Get Ups 40/60#

Session 14: Leg Strength / Mountain Endurance
1) 3 Rounds Full Leg Blaster – 30 Seconds Rest
2) 4 Rounds Mini Leg Blaster – 30 Seconds Rest
3) 4.0 Mile Trail Run – Conversational Pace

Session 15: Chassis Integrity / Upper Body
1) 15 Minute Grind
– 7x Shoulder Taps
– 14x EO’s
– 20m Sandbag Carry 40/60#
– 20/20 Second Standing Founder
2) 7 Rounds
– 3x/5x Chin Ups
– 3x/5x Pull Ups
– 5x Strict Knees to Chest
– 8x Band Shoulder Dislocates
3) 3 Rounds
– 10m Band Walk
– 5x Shoulder Sweeps
– Camel + Frog
– Elevated Pigeon Stretch

Session 16: Mountain Endurance
1) Ruck 7.0 Miles with 35# Pack – Conversational Pace

Session 17: Leg Strength / Mountain Endurance
1) 3 Rounds Full Leg Blaster – 30 Seconds Rest
2) 4 Rounds Mini Leg Blaster – 30 Seconds Rest
3) Hike 1,400 Vertical Feet with 35# Pack

Session 18: Mountain Endurance
1) 7.0 Mile Trail Run – Conversational Pace

Session 19: Mountain Endurance / Chassis Integrity
1) 1,200x Step Ups with 25# Pack
2) 17 Minute Grind
– 5m/5m Plate Drag & Push
– 9x Seated Russian Twist 15/25#
– 9x Sandbag Get Ups 40/60#

Session 20: Leg Strength / Mountain Endurance
1) 4 Rounds Full Leg Blaster – 30 Seconds Rest
2) 2 Rounds Mini Leg Blaster – 30 Seconds Rest
3) 4.5 Mile Trail Run – Conversational Pace

Session 21: Chassis Integrity / Upper Body
1) 17 Minute Grind
– 8x Shoulder Taps
– 16x EO’s
– 20m Sandbag Carry 40/60#
– 25/25 Second Standing Founder
2) 8 Rounds
– 3x/5x Chin Up
– 3x/5x Pull Up
– 5x Strict Knees to Chest
– 8x Band Shoulder Dislocates
3) 3 Rounds
– 10m Band Walk
– 5x Shoulder Sweeps
– Camel + Frog
– Elevated Pigeon Stretch

Session 22: Mountain Endurance
1) Ruck 8.0 Miles with 35# Pack – Conversational Pace

Session 23: Leg Strength / Mountain Endurance
1) 4 Rounds Full Leg Blaster – 30 Seconds Rest
2) 2 Rounds Mini Leg Blaster – 30 Seconds Rest
3) Hike 1,600 Vertical Feet with 35# Pack

Session 24: Mountain Endurance
1) 8.0 Mile Trail Run – Conversational Pace

Session 25: Mountain Endurance / Chassis Integrity
1) 1,400x Step Ups with 25# Pack or Vest
2) 20 Minute Grind
– 5m/5m Plate Drag / Push
– 10x Seated Russian Twist 40/60#
– 10x Sandbag Get Ups 40/60#

Session 26: Leg Strength / Chassis Integrity
1) 9:00 Jump Rope
2) Full Leg Blaster – 30 Seconds Rest
3) 5.0 Mile Trail Run – Conversational Pace

Session 27: Chassis Integrity / Upper Body
1) 20 Minute Grind
– 9x Shoulder Taps
– 18x EO’s
– 20m Sandbag Carry 40/60#
– 25/25 Standing Founder
2) 9 Rounds
– 3x/5x Chin Ups
– 3x/5x Pull Ups
– 5x Strict Knees to Chest
– 8x Band Shoulder Dislocates
3) 3 Rounds
– 10m Band Walk
– 5x Shoulder Sweeps
– Camel + Frog Stretch
– Standing Pigeon Stretch

Session 28: Mountain Endurance
1) Ruck 9.0 Miles with 35# Pack – Conversational Pace

Session 29: Leg Strength / Mountain Endurance
1) 5 Rounds Full Leg Blaster – 30 Seconds Rest
2) Hike 1,800 Vertical Feet with 35# Pack

Session 30: Mountain Endurance
1) 9.0 Mile Trail Run – Conversational Pace

Session 31: Mountain Endurance / Chassis Integrity
1) 1,600x Step Ups with 25# Pack or Vest
2) 20 Minute Grind
– 5m/5m Plate Drag & Push
– 10x Seated Russian Twist 15/25#
– 10x Sandbag Get Ups 40/60#

Session 32: Leg Strength / Mountain Endurance
1) 5 Rounds Full Leg Blaster – 30 Seconds Rest
2) 5.5 Mile Trail Run – Conversational Pace

Session 33: Chassis Integrity / Upper Body
1) 20 Minute Grind
– 10x Shoulder Taps
– 20x EO’s
– 20m Sandbag Carry 40/60#
– 25/25 Second Standing Founder
2) 10 Rounds
– 3x/5x Chin Ups
– 3x/5x Pull Ups
– 5x Strict Knees to Chest
– 8x Band Shoulder Dislocates
3) 3 Rounds
– 10m Band Walk
– Elevated Pigeon Stretch
– 5x Shoulder Sweeps
– Camel + Frog Stretch

Session 34: Mountain Endurance
1) Ruck 10.0 Miles with 35# Pack – Conversational Pace

Session 35: Leg Strength / Mountain Endurance
1) 5 Rounds Full Leg Blaster – 30 Seconds Rest
2) 1,800 Vertical Feet Hike with 35# Pack

Session 36: Mountain Endurance
1) 10.0 Mile Trail Run – Conversational Pace

Session 37: Mountain Endurance
1) 600x Step Ups with 25# Pack or Vest
2) 10 Minute Grind
– 5m Plate Drag
– 5x Seated Russian Twist 15/25#
– 5x Sandbag Get Ups 40/60#

Session 38: Mountain Endurance / Upper Body
1) 3.0 Mile Trail Run
2) 5 Rounds
– 3x/5x Chin Up
– 3x/5x Pull Ups
– 5x Strict Knees to Chest
– 8x Band Shoulder Dislocates

Sessions 39-42: Rest

Tonia Boze founded Terrain Gym in 2007 as a strength and conditioning facility to specialize in training athletes specifically for their sport or profession.

Tonia Started working in the fitness industry in 1996. Certifications / Seminars include – Mountain Athlete Coach, Mountain Tactical Institute Advanced Programming, Catalyst Athletics, USA Gymnastics National Congress, Primal Blueprint Nutrition Coach, Precision Nutrition Level 1 Coach, BioForce Conditioning Coach, BioForce HRV, CrossFit Level 1.