Here is our carefully designed Jason Black Mountaineering 12-week structured training plan for Aconcagua, designed to build endurance, strength, altitude preparedness, and mental toughness.
Adjust based on your current fitness level and experience.

Aconcagua Training Plan (12 Weeks)

Goal: Build endurance, strength, and altitude adaptation to handle long climbs with a heavy pack.

✅ Weekly Schedule Overview

Phase 1 (Weeks 1–4): Base Building

Goal: Build cardio endurance, leg strength, and pack-carrying ability.

✅ Hiking:

• 8–12 km (5–7 miles) with a 10 kg pack
• 600–800m elevation gain
• 3–4 hours duration

✅ Strength Training (2x per week)

• Squats – 4 sets of 8
• Lunges – 3 sets of 10 per leg
• Deadlifts – 4 sets of 6
• Step-ups (Box 45 cm) – 3 sets of 12 per leg (with a weighted pack)
• Planks – 3 x 1 min
• Pull-ups – 3 sets of 6

✅ Cardio Training

• 45–60 min runs at moderate pace
• 30 min stair climb with a 5 kg pack
• Cycling/swimming for active recovery

✅ Mental Prep

• Train in bad weather (rain, wind, cold)
• Hike on rough terrain

Phase 2 (Weeks 5–8): Strength & Endurance Boost

Goal: Increase hiking difficulty, pack weight, and elevation gain.

✅ Hiking:

• 12–18 km (7–11 miles) with a 12–15 kg pack
• 800–1,200m elevation gain
• Summit a local peak (if possible)

✅ Strength Training (2x per week)

• Increase weights for squats, lunges, deadlifts
• Farmer’s carry (15–20 kg each hand) – 3 sets of 30m
• Stair climbing (40+ min with a 10 kg pack)

✅ Cardio & Endurance

• 1 x interval running session (5x 3 min fast, 3 min slow)
• 60+ min continuous running or cycling
• Rowing or swimming (good for lung capacity)

✅ Mental Training

• Simulate summit conditions: hike while fasting for part of the day
• Sleep in a tent on weekends
• Push through long back-to-back training days

Phase 3 (Weeks 9–12): Peak Performance & Altitude Prep

Goal: Final simulated climbs, heavy loads, and max endurance.

✅ Hiking (Most Important)

• 20+ km (12+ miles) with a 15–20 kg pack
• 1,200–1,500m elevation gain
• 6–8 hours duration
• Back-to-back long hikes (Sat & Sun) for real fatigue training

✅ Strength & Endurance Training

• Stair Climbing (45–60 min with 15 kg pack)
• Bulgarian Split Squats – 3 sets of 10 per leg
• Dead Hangs – 3 sets of 30 sec (for grip strength)

✅ Altitude & Cold Exposure

• If possible, train at altitude or use a hypoxic training mask
• Spend time in cold weather gear to adapt

✅ Mental Prep

• Simulate summit day: Start a long hike before sunrise with limited food/water
• Sleep in high-altitude environments (if possible)
• Long stair workouts at the end of the day (simulate exhaustion)

Final Prep (Last 2 Weeks)

🔹 Reduce heavy training (Tapering)
🔹 Focus on sleep, stretching, and light hikes
🔹 Pack & gear test (Fully loaded backpack, boots, and summit gear)
🔹 Simulate high-altitude breathing (practice slow, deep breaths)

Key Training Tips

✔ Train with your backpack & boots early!
✔ Use trekking poles for stair climbs and hikes
✔ Hydration & nutrition practice – Know what fuels you best
✔ Recovery matters! – Foam roll, stretch, and prioritise sleep
✔ Train in extreme conditions (rain, snow, wind, heat)

Are You Ready for Aconcagua?

✅ Can you hike 1,500m+ with a 15 kg pack?
✅ Can you handle 8–10 hour hikes back-to-back?
✅ Have you trained in cold, high-wind conditions?
✅ Do you feel mentally prepared for suffering?

If you can check all the boxes, you’re in solid shape! Let me know if you want customised adjustments based on your current fitness level!