Preparing for a big mountain trip takes more than just endurance training. The Mountain Performance Program utilizes an integrated approach to develop all areas of athletic performance. The level of athletic ability is one of the biggest variables that determines success in the backcountry that can be controlled. The Mountain Performance Program applies evidence based training techniques to build tougher, faster and stronger athletes while helping prevent injuries from overtraining. The components of an integrated performance program include:
- Flexibility: Having the ability to move without restriction is critical for all athletes. Lack of flexibility can cause imbalances that lead to injuries if uncorrected. All APT programs incorporate a combination of SMR (self-myofascial release), static, active and dynamic stretching to improve posture, enhance mobility and reduce the risk of injury.
- Cardio-Respiratory Training: A professional endurance program assesses your current level of fitness and goals to develop a training plan that progresses you safely. Frequency, duration, intensity and type of activity all have an effect on the energy system being trained. Let us take care of the variables to make sure you are developing the endurance you need for your goals.
- Strength Training: Strength training includes core training, balance training, plyometrics, SAQ (speed, agility and quickness) and resistance training. APT designs strength training programs that develop the stabilizer muscles (helps prevent injuries), build strength and finally develop power.
- Performance Nutrition: How you fuel your workouts can make or break your performance. Performance nutrition can enhance an athletes performance by structuring the types of food, when the food is eaten and how much is consumed. A proper performance nutrition program can delay fatigue, speed recovery by replenishing muscle energy stores, strengthen the immune system and maximize strength gains from a training program.
- Professional Coaching: A well designed performance training program needs to address many goals such as preventing injury, optimizing body composition (decreasing body fat percentage and/or increasing lean body mass), and increase athletic performance by improving flexibility, strength and endurance.
Periodization breaks training down into blocks (also called mesocycles).
Preparation: The goal of the preparation phase is to establish consistency.
Base Training: Base training focuses on developing the aerobic system.
Build: Training becomes more specific as the event approaches.
Taper: The taper phase backs off on training volume to consolidate the gains made during the build phase.
Peak: The goal of any performance program is to arrive at the event in the best shape of your life.
Recovery: A recovery phase is important to allow a few weeks of rest after an intense training program.