Training Plan

16-Week Grand Teton Plan

Aerobic Capacity | Max Strength | Athlete IQ

In partnership with:

Photo: Exum guide Nat Patridge on the Friction Pitch, Upper Exum Ridge, Grand Teton. Weston Walker.


Climbing thousands of feet of steep alpine terrain requires fitness, strength, and athleticism. Reaching the summit, however, is only half the mission. The descent comes with its own challenges—especially for the knees and the ankles.

As both a coach and a veteran Exum guide, Zahan Billimoria designed this 16-week training plan to help you fully prepare for the ascent, and also enjoy the process every step of the way. It follows our full-spectrum training method, weaving aerobic endurance, maximum strength, and Athlete IQ into your workouts every week so you can summit—and descend—with style.

While we call this the “Grand Teton” plan, paying homage to our roots in the Tetons, it extends to any similar objectives, from Mount Rainier and Forbidden Peak in the Cascades to the Matterhorn in the Alps.

Every training plan includes Athlete IQ, aerobic, and strength training workouts, along with detailed coach notes, exercise video demonstrations, and a personal digital training log. The plan is yours for life. Start it whenever you want and repeat it as many times as you’d like.


Package Includes:

Equipment Required:

Example Week - Foundation Phase


Aerobic Workout

Run, bike, or hike slow and steady. Seek uphill terrain. Avoid rests and spiking heart rate.


Strength Workout

  • Athlete IQ: Pull – Level 1 session
  • Ground Force Row
  • Megaplank
  • Reverse Lunge
  • Stability Ball Baseline


Aerobic Workout

Fartlek: Playful Zone 1 session with a handful of Zone 3 pickups (in increments of 30 sec to 5 mins).


Strength Workout

  • Athlete IQ: Push – Level 1 session
  • Forefoot Isometric
  • Crawl
  • Assisted Pull-Up
  • Stability Ball Bronco


Aerobic Workout

Run, bike, or hike slow and steady. Seek uphill terrain. Avoid rests and spiking heart rate.

Recovery IQ session.


Strength Workout

  • Athlete IQ: Pull – Level 1 session
  • Single-Leg Bodyweight Squat
  • Swimmer Plank
  • Starfish
  • Stability Ball Back Kick


Aerobic Workout

Overdistance: Run, bike, or hike. Go long, go slow, avoid rests, and train fasted when possible. Seek uphill terrain.

“Training with Samsara, I went from knee surgery to standing on the summit of Denali in 364 days, and I felt good on the mountain—I felt well-prepared.”
“As an adventure photographer and filmmaker, I need to be proficient in many different disciplines, from climbing to skiing, all with the load of camera equipment. Samsara has helped me move more freely in the mountains and has increased my confidence when approaching the edge of my comfort zone.”
“I've had an incredible season and am really feeling physically and mentally healthier than I have in a long time. Thank you for all you put into this program, I've gotten so much out of it.”
Brady Casper
Backcountry Skier

Full-Spectrum Training Method

Human physiology is remarkable. From split-second explosiveness to incredible feats of endurance, the breadth of our athletic capacity makes us unique in the animal kingdom. If the study of human biology tells us one thing, it’s that we are built for well-rounded performance. But when it comes to training, too many athletes get stuck in the middle, going a bit too hard, yet at the same time not hard enough.

We’ve seen professional climbers who can’t run a mile and elite-level marathoners who can’t shovel their own driveways. Hyper-specialization comes at a significant cost—and limits overall athletic performance.

Training should add more to your life than it takes away. We believe that achieving your athletic potential requires a full-spectrum approach, no matter your sport or passions. Our method is designed to optimize the contribution of all three energy systems; increase your biomechanics, coordination, and elasticity; and elevate your innate athleticism for peak performance. 

Training Plan

16-Week Grand Teton Plan

Steady-State Endurance | Max Strength | Athlete IQ

In Partnership with Exum Mountain Guides:

Exum Mountain Guides is one of the oldest and most revered guide services in the U.S., with over 90 years of guiding experience in the Tetons. We are proud to partner with Exum to offer this training plan.