Ibex Project: Mountain Sport Performance

OFF-SEASON STRENGTH TRAINING FOR HIKING GUIDES16 Weeks | 3 Phases | Built for Mountain ProfessionalsOverview:Forge your strongest season yet with a structured 16-week performance program designed specifically for hiking and mountain guides. Each phase builds on the last to restore balance, develop strength, and unlock peak on-trail performance when it matters most.PHASE 1: FOUNDATION (4 Weeks)Focus: Stability • Capacity • Movement QualityRebuild your base. Develop rock-solid stability, mobility, and fundamental strength to prepare your body for higher training demands and long days in the mountains.PHASE 2: PROGRESSION (6 Weeks)Focus: Max Strength • Power • Plyometric CapacityPush your limits. Develop maximal strength and introduce plyometrics to enhance power, efficiency, and resilience on steep ascents and descents.PHASE 3: PERFORMANCE (6 Weeks)Focus: Strength Expression • Efficiency • ControlBring it all together. Translate your new strength into real-world performance—moving dynamically, efficiently, and confidently across unpredictable terrain.Ready to Lead from the Front.This is the off-season work that lets you move better, feel stronger, and guide longer—season after season.

Build Strength. Bulletproof Your Body. Climb Harder.Crush your off-season. Emerge stronger, more powerful, and injury-resilient with an intentional, periodized training program designed specifically for climbing guides.We understand that most climbing guides stay active in the mountains throughout the winter—whether skiing, boarding, or training on their own. This program is designed to complement that lifestyle while giving you the structure to make real progress where it counts.This program is designed to help climbing guides move better, stay injury-free, and perform at a higher level year after year. This 16-week program progresses through three purposeful training blocks: a 6-week hypertrophy phase to build muscle and tissue capacity, a 6-week strength phase to develop maximum force output, and a 4-week power phase to convert strength into explosive, climbing-specific movement. Each block uses load progression, builds on the previous phase, and integrates mobility, accessory work, and finger strength protocols. The training volume decreases as intensity and specificity increase, ensuring continual adaptation without burnout—whether you're climbing two or three days per week.What’s Inside16 weeks of progressive training: periodized plan addressing hypertrophy, strength and powerPrimary Lifts: Deadlifts or mid-thigh pulls, front squats, single-arm overhead press, bench press, weighted vertical & horizontal pull variationsFinger Strength Training: Progressive hangboarding and tension bloc integrationCore & Accessory Work: Anti-rotation core, posterior chain, rotator cuff, and scapular controlMobility & Warm-Ups: Active drills targeting hips, upper back, and groin mobility — plus off-day stretch routinesProgressions & Regressions for most strength drillRIR-Based Load Management: Keeps you progressing without overtrainingEquipment: Pull up bar + TRX + Resistance bands + Kettlebells + Dumbbells + Barbell + Weight plates