Mountain climbers can be a challenging move to master. You need enough upper-body strength to hold your entire body in a plank position, and you need the coordination to move your legs quickly. Have no fear. By following this progressive mountain-climber and plank training manual, you will see a noticeable increase in your strength by the end of six weeks.
Mountain-Climber Form
- Get into the plank position, making sure to distribute your weight evenly between hands and toes.
- Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
- Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other knee into your chest.
- Keep your hips down, run your knees in and out as far and as fast as you can—alternate inhaling and exhaling with each leg change.
- As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body.
- Remember to breath!
The Mountain-Climber
Lay prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
Both upper and lower body must be kept straight throughout movement. Up and back with both legs counts a one rep!
You can safely modify mountain-climbers with the following adjustments:
- Elevate your upper body and hands.
- Tap your toes to provide more stability as you pull your opposite knee under your body. Your hips are not raised (your butt should not be up in the air)
- Maintain a slow tempo until you feel comfortable increasing the pace.
Low-Impact Mountain-Climbers
- From a plank position, bring your right knee to your chest, keeping your right foot elevated.
- Bring your right foot back to the plank position with your toes touching the ground.
- Quickly reverse the move, this time bringing your left knee to your chest, keeping your left foot off the ground. Return your left foot to a plank position, toes touching the ground, and immediately lift your right foot to repeat step 2.
- Quickly alternate sides for one minute or for the number of reps you choose.
Safety
Mountain-climbers of any variation rely heavily on your ability to assume and hold a proper plank position. This includes checking to be sure that:
- Your arms and hands are positioned straight down from your shoulders.
- Your back is straight and flat, not curved or arched.
- Your hips are not raised (your butt should not be up in the air)
To ensure the move is effective and safe, review the proper form for planking. Performing a plank with poor form can put you at risk for injury and will greatly reduce the benefit of adding mountain climbers to your workout routine.
Mountain climbers should be avoided if you have injuries or instabilities in your shoulders or pelvis. Mountain climbers are a great workout for your knees, but if you have had surgery or need to have surgery (such as to repair a sports-related injury or replace a joint affected by arthritis), you will want to talk to your doctor or physical therapist before working these movements into your routine.
Weekly Training Plan
The six-week progressive strength training plan should be performed daily, with one rest day allowed per week. It includes mountain-climbers (MC) and plank exercises (you may do more sets and repetitions than what is outlined below, if you like). All exercises are illustrated at the end of this guide for reference. At the end of each week, you can check your strength and reps compared to the previous week. Write this number down each week in your Log.
Week 1
- You will do your max number of MC x two sets/day with a 60 second rest period between. You may do alternative MC for both sets if needed this week.
- Perform all plank exercises once/day and hold each one for minimum of 15 seconds.
- End of week 1: check your strength by comparing to the previous week.
Week 2
- You will do your max number of MC x three sets/day with a 60 second rest period between.
- If you need to do the alternative MC, you may but do the third set in regular MC form.
- Perform all plank exercises twice/day and hold each one for minimum of 20 seconds.
- End of week 2: check your strength by comparing to the previous week.
Week 3
- You will do your max number of MC x three sets/day with a 60 second rest period between.
- If you need to do the alternative MC, you may, but do the third set in regular MC form.
- Perform all plank exercises twice/day and hold each one for minimum of 25 seconds.
- End of week 3: check your strength by comparing to the previous week.
Week 4
- You will do your max number of MC x four sets/day with a 60 second rest period between. If you need to do the alternative MC you may but do the fourth set in regular MC form.
- Perform all plank exercises twice/day and hold each one for minimum of 30 seconds.
- End of week 4: check your strength by comparing to the previous week.
Week 5
- You will do your max number of MC x five sets/day with a 60 second rest period between. If you need to do the alternative MC, you may, but do the last two sets in regular MC form.
- Perform all plank exercises twice/day and hold each one for minimum of 45 seconds.
- End of week 5: check your strength by comparing to the previous week.
Week 6
- You will do your max number of MC x five sets/day with a 60 second rest period between. If you need to do the alternative MC, you may, but do the last two sets in regular MC form.
- Perform all plank exercises twice/day and hold each one for as long as you can.
- End of week 6: check your strength by comparing to the previous week.
