re: Need help with a hybrid lifting/cardio program

You need to train like a mountaineer that is preparing for a summit expedition out west. I’ve done a ton of prep in this space for big mountain objectives (Rainier, Grand Teton, Shasta, Shuksan) and live in flat land, so I’ve researched everything here.

If you have 12 months to prepare, you have plenty of time. You can easily base your workouts on the main compound lifts you called out, but you need to run, ruck, or do both. As you get closer to the trip (think next year), you need to get more specific and add in dedicated programming (MTN Tactical) or at a minimum dedicated step up sessions.

Here is what I would do:
- 3x Days lifting
- 2x days during week of zone 2 running/rucking OR box step ups
- 1x Saturday longer effort (Rucking on a trail, trail run, etc). Build up slowly over time to 4-6 hour efforts prior to your trip.
- Note: Box step up sessions are a cheat code for preparing for big climbs if you live at sea level. Buy a clicker off of Amazon and start at 500 rep sessions and build to 1k+ step ups. They are incredibly boring, but throw on a Podcast or audiobook.

I would buy:
- 12x18x24 Wooden Plyo box
- GoRuck Rucker with 30lb plates. Buy the plates on Amazon for way cheaper (Note: Rucker should be used for training, I’d take a real pack loaded on long Saturday efforts)

I would consider:
- MTN Tactical programming. Rob offers hundreds of plans and you can pick what interests you in the short term (compound lifts with a little bit of cardio). Look at “Big 3 Strength + 3 Mile Ruck”
- As you get closer, consider specific mountaineering programming. The Greek Heroine packet would be perfect and I’ve used the Peak Bagger plan successfully multiple times.

At the end of the day - Your focus needs to be on building leg strength, zone 2 cardio, and sport specific endurance.