THE BASICS
If you've never climbed to the top of a glaciated mountain you will soon be introduced to a part of the world unlike any other. It is a place of sheer exhilaration as you realize what you have just accomplished. As the air thins, you may wonder how you can continue to put one foot in front of the other. Proper physical conditioning will keep you taking it one step at a time, as you journey your way through a successful and enjoyable climb.
Dedication is a key element in conditioning for Camp Sheppard High Adventure Base treks. To be prepared for your summit attempt, you must be committed to a personal training regimen. You must put together a work out schedule that will enable you to be in top form at the date of your respective climb. Your teammates will rely on you to be ready so that the opportunity of team success is increased. Keep in mind that what works for you may be different than what works for others.
There are two critical areas of preparation needed for a successful climb - physical conditioning and mental readiness. Working on the former will give you the latter. General rule of thumb is a minimum of 3 months of committed continual conditioning, and, of course, more is better. The idea is to be in a peak condition 2 weeks prior to your climb. How much conditioning is enough? That's hard to say, but wouldn't you like to give yourself and your teammates the best possible effort?

PHYSICAL TRAINING & CONDITIONING
BUILDING A FOUNDATION
Your foundation should be built through regular cardiovascular training and hiking. (Nothing prepares you better for hiking and climbing than hiking and climbing!) Also, try running, walking, swimming or biking, or any combination of these. The activity chosen should be sustained for a minimum of 45-60 minutes. Walking or running stairs with a pack is a great way to train because it's highly effective. There are many easily accessible stairs in most cities. Keep in mind that this conditioning will make your body more efficient in using oxygen. The higher you climb towards the summit the lower the air pressure and less oxygen with each breath you'll take. Also, get used to doing what most of climbing involves: carrying a weighted pack at altitudes above sea level. During your conditioning, you should train with a pack weekly.

BUILDING POWER & STRENGTH
Using free weights or machines will build up your strength. When it comes to summit day, the stronger you are, the better your body will be able to handle the incredible physical demands it will face. One of these demands involves carrying a 40-50 pound pack. Challenging? Yes. Impossible? No! With proper conditioning and preparation, hauling a pack of that weight will be quite manageable.

BUILDING ENDURANCE
To build endurance in the months leading up to your climb, you'll want to slowly increase your pack load and length of training sessions. When you start out you might have a 5 lb. pack, but by the time you are 2 weeks from your climb date you should be able to ascend 3,500 ft. carrying 40-50 lbs in a 2-3 hour period. If you have 3 months to condition, you should plan to add 5 lbs. of weight to your pack each week. At this rate, you will hardly notice the increase in weight on your back as you become stronger and stronger. Keep in mind if you are training in a gym you can use the Stairmaster machine, a "Step-Mill" machine that is similar to an escalator or even better and elliptical trainer. If you train indoors, be sure to work up to training with a heavy pack & boots. If you are training on a quarter mile track, work up to 10 miles (40 laps) with no more than 7 minutes per mile carrying a light daypack including water, food and clothing.

Local trekkers should be able to hike to base of the Haystack on Mt. Si carrying a 35 pound pack in 1 hour and 30 minutes.

REST
Rest days are important. Train hard but allow your body to recover. That includes several days of rest before your climb. Rest is an important aspect of mountain climbing. You want to be fully rested and ready for summit day. Rule of thumb is to work up to peak fitness by 2-3 weeks prior to your climb and then gradually reduce your physical effort and rest more. For example, begin conditioning 3 days a week/rest 4 days, and work up to 5 days of conditioning/2 days of rest (some say 2 days of conditioning and then 1 rest day, and repeat, is the best regimen).

MENTAL & PSYCHOLOGICAL STRENGTH
Mental preparedness will develop on its own while you train. You will become more focused and start to get in a zone where you feel stronger than ever. This can be an euphoric and wonderful place, mentally. But don't get too confident; keep training!
If you've ever wondered why athletes cry after a big race, you'll understand at the end of your climb. You're about to participate in a very emotionally rewarding event. All of your mental and physical training, combined with the emotional high of your accomplishment, will affect you greatly. Summiting a mountain is 50% physical and 50% mental. When your body gets tired up there, and it will, your brain kicks in and says 'Come on, you can do this, don't give up'!
There will be times during your climb when you will be out of your comfort zone. You may be too hot, cold, hungry, tired, thirsty, exhausted or anxious. At moments like this you may need to ask yourself honestly, "Am I at my limit or am I simply uncomfortable?" If you are concerned, you can always turn to your leaders for help and then take the necessary action.

COMMITMENT
You've got to have mental dedication. "I CAN do this," is your belief chant. Then put words into action. If you find yourself easing back on conditioning, give yourself a break for a day and then start the next day over and get back into it! Get rid of the guilt and go forward like you are just beginning.

AWARENESS
This means simply knowing where you are in your progress and where you want and/or need to be for your success. Don't sabotage yourself into thinking that you can make up lost time in training - you must keep at it to succeed.

SHAKE DOWN HIKE
There will be an opportunity for the Base Staff to observe the fitness of each trekker at the beginning of the trek. The CSHAB maintains the right to hold back any trekker who the base staff judges to be not prepared physically or mentally to continue the trek. This is in the best interest of the trekker and the entire group. The CSHAB will make a reasonable effort to provide less difficult trek options to those who do not pass a shake down hike.

TEAM
You are an important part to the success of everyone on the climb. Offer encouragement and take part in the functions that will get everyone to the summit. There is no "i" in the word team!

SUMMIT ATTEMPT
This is it - your command performance! You've done all the preparation; now enjoy the scenery and your accomplishment!

REWARD
Whether it's a small step towards getting ready, giving your best effort on the mountain or taking the last steps to the summit, give yourself a pat on the back. For that matter do the same for anyone else who's done what it takes. CONGRATULATIONS!