I'm planning to improve my alpine endurance but also want to build strength for long climbs. What are the best training methods to combine to boost both muscular endurance and maximal strength without increasing the risk of overtraining? Are there proven periodization models or specific exercise sequences that work well for a weekly training schedule of 4–5 sessions? How do you all handle this?
How can I optimally integrate strength training for hiking trips into my weekly schedule?
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About a year ago, I started a similar plan because I was preparing for a multi-day alpine crossing. My approach was a 4-day split: two days dedicated purely to endurance (trekking-specific walks with steep climbs, 60–90 minutes) and two days combining strength and muscular endurance. For the strength days, I used an upper/lower body circuit: squats, weighted lunges, and step-ups (3 sets of 12–15 reps each), followed by one to two supersets of pull-ups/lat pulldowns and plank variations to strengthen core stability. I kept muscular endurance high by shortening rest periods (30–45 seconds), so the load didn’t feel too disconnected from the endurance sessions.
For periodization, I used a 3-week model: Week 1 focused on volume (higher reps, lighter weight), Week 2 ramped up intensity (3–5 reps with heavier weights), and Week 3 served as a recovery/deload week (fewer sets, relaxed pace). This pattern helped prevent overtraining because the load was consciously reduced every third week while maintaining aerobic base fitness. Additionally, every other training day included a short, intense interval session (e.g., 8 x 30-second hill sprints with 90 seconds rest), which improved both maximal strength and anaerobic threshold. This way, strength training fit seamlessly into the weekly schedule without compromising long-distance trekking endurance.