Preparing to Train

Building a Stronger Foundation for Better Training

A Transition Strength Workout for Mountaineers, Hikers, and Trail Runners

Whether you're training for Mount Shasta, gearing up for long days on the trail, or just looking to move better in the mountains, building a solid foundation of strength is key. Early in your training season—the Transition Phase—is the perfect time to focus on movement quality, injury resistance, and getting your body ready for bigger days ahead.

That’s why the first few weeks of my Shasta Summit Training and Mountain Ready programs include a Transition Strength Workout designed specifically for outdoor athletes like you.

Here’s how it works:

The Structure:

This workout is divided into three phases. I’ve linked each exercise to a video demonstration:

1. Warm-Up Circuit (2 exercises): Loosen up your hips and spine for better movement.

   • Squat to Stand

   • Hamstring/Glute Bridge

2. Activation Circuit (2 exercises): Fire up your core and hips so everything is working together.

   • Plank

   • Clam Shells

3. Main Strength Circuit (8 exercises): Build full-body strength with key movement patterns that support hiking, climbing, and long days moving uphill.

   • Calf Hops

   • Alternating Box Steps

   • Dumbbell Pull-Throughs

   • Forward Step Downs

   • Push-Ups

   • Alternating Lunges

   • Dips

   • Bodyweight Squats

Cool Down: Static Stretching & Deep Breathing for 5-10 minutes

You’ll perform each exercise for 20-30 seconds, followed by 20-30 seconds of rest, depending on your experience and fitness level. You can cycle through the circuits 1-3 times based on your available time and energy.

Equipment Needed:

• Bodyweight (for starters)

• Optional: Dumbbells, kettlebells, or a loaded backpack (~10% of your bodyweight) as you progress

Start Simple & Build

Master the movements with bodyweight first. Once you feel solid, gradually add resistance. A good starting point is loading about 10% of your bodyweight (e.g., a 15-20 lb pack). Over 2-4 weeks, increase the resistance or duration as you get stronger.

This workout is designed to improve your strength, stability, and movement efficiency – the building blocks for carrying a pack, moving well over uneven terrain, and feeling confident on your summit push.

Train Your Weaknesses & Customize

While this workout is a great starting point for many athletes, it can also reveal areas where you may need more work. Pay attention to how these movements feel. If something is especially difficult or highlights a past injury or imbalance, consider modifying certain exercises or adding others to better address your individual needs. Training your weaknesses early can reduce your injury risk and improve your performance later in the season.

Ready to Get Started?

This foundational work sets you up for meaningful strength gains throughout your training plan while significantly reducing the risk of training-related injuries. It’s part of the reason athletes in my Shasta Summit Training and Mountain Ready programs show up feeling capable, confident, and ready for their mountain goals.

If you want to dig deeper into your training, or need help preparing for a big objective, let’s talk. I’m here to help you move better, feel stronger, and enjoy your time in the mountains.

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Curious about other workouts in the Mountain Ready or Shasta Summit Training Programs? Keep an eye on my Instagram – I’ll be posting more mountain training workouts over the next few months.