It’s difficult to put into words the feeling of reaching the summit of a 14,000-foot peak, but a common response when asked is, “It is something you have to do.”

If the urge to climb a mountain has been a goal of yours, it is time to stop reading stories of other people and make the commitment to do it yourself.

Getting to the top of the tallest point in the continental United States, Mt. Whitney at 14,949, is certainly a rewarding challenge but one that should not be underestimated. Scaling mountains above 14,000 feet demand a lot from us — not only physically but also technically, mentally and psychologically. How can we build up to this or even conceive accurately what is needed? It’s not easy. Reaching the summit of a 14,000-foot peak is one the hardest things a climber can ever do.

Preparing yourself is a definite precursor to having a great experience on any mountain and significantly reduces your likelihood of injury or altitude sickness. Since each individual has his or her own schedule, physical and mental abilities, goals and determination, training varies. However, prior to any adventure that reaches altitudes of over 8,000 feet, I offer a detailed training program that accompanies this article to assist you in reaching your goals. This program focuses on muscle endurance, core strength, muscle memory, flexibility and strength training.

Our training program assumes that you have been working out on a regular basis but that you do not have easy access to a nearby mountain of any substantial altitude. Use it as you see fit and modify it for your own purposes. But keep in mind that your ultimate goal is to be as physically prepared as you can possibly be for this adventure.

Objectives of Your Training Program

At the end of your training program you should be able to:

>> Walk and climb up hills at a moderate pace for up to six to eight hours a day.
>> Carry up to 50 pounds of pack weight on your back.
>> Recover from a hard day’s climbing within an eight- to 12-hour period.
>> Go the extra mile when called upon for survival reasons — both physically and mentally.

To accomplish this, a good training program focuses its efforts on cardiovascular and motor fitness. This will help build your ability to handle altitude, climb longer, be more comfortable on steeper and awkward terrain, carry heavier loads, recover quicker at rest and have a better overall experience on the mountain.

There are a variety of aerobic exercises that are fantastic for training, including climbing and descending hills, stairs or stadium bleachers and any kind of skiing, snowboarding, running and cycling. Also, I try to include balance and agility training, such as racquetball or tennis (crosstraining exercises).

As far as strength training, I recommend that you limit your lifting to two sets of 20 repetitions with lighter weights. Your first 15 reps ought to go easy; your last five with each set should be tough.

Our 12-week program helps develop both your cardiovascular and motor fitness through specific activities designed to simulate the adventure as closely as possible. The foundation skill in mountain climbing is hiking and therefore will be the focal point of exercise specificity. The program focuses on training the muscles associated with climbing — as well as descending — for long periods of time. I also recommend keeping a training log to track your progress.

Jackson is the owner of TST Adventures, an outdoor travel and training company in San Diego, California. To learn more about the areas they explore or to get involved in one of their many adventure programs, visit www.tstadventures.com or call (858) 309-2311.