Paradigm shift in training goals

Training Q&A [Moderated]
1

Thank you guys for this unlimited fountain of knowledge that is BBM. It has dramatically changed my health both mental and physical. I will pose my question first with the maybe unnecessary background info to follow.

How would one who has only been training for strength (powerlifting) prepare for climbing Mount Whitney with three months to prepare?

Obviously, I want to maintain my strength as much as possible but my conditioning sucks. I recently cut out all accessory lifts and am now lifting four days a week hitting one of the main lifts each session followed by 20 minutes if HIIT. In the evening I will try to do 10 minutes on the treadmill at the maximum incline at a fast walk followed by 30 minutes of running at a fast (for me) pace. on non-lift days I am trying to incorporate an hour of medium pace jogging, LISS or some calisthenics such as rounds of burpees, push-ups, pull-ups, and stair climbs.

I have also been trying to cut weight which has been fairly easy due to the additional HIIT and LISS although I am not sure when to transition into maintenance mode?

STATS
Male-41 training 3 years + with Type 2 Diabetes
5’-10" 205Lbs. (started at 216 3 weeks ago)
Abdomen 38.5" waist 36"

1500 average calory intake
Macros at 50% Carbs, 20% Fat, and 30% Protein

Estimated 1RM
DL 420 Lbs
BP 286 Lbs
ST 367 Lbs (embarrassing)
OP 190 Lbs

I know this isn’t the mountain climbing forum but you guys are the most trusted source I have. The only other option I have found are things like running world and I am not quite their demographic.

Thanks in advance for your valued time,

B

2

I actually think your plan is quite reasonable, though as you know we aren’t experts in the specific demands of mountain climbing.

I’d probably be squatting 2x/wk, deadlifting 1x/wk, and some combination of benching and pressing based on your preferences. Combining this with 1 interval session and 2 LISS sessions is probably a good idea. Pull-ups and stair climbs are also good idea, assuming you can’t actually do much mountain climbing as “practice” in the interim. I probably wouldn’t be spending much time doing burpees and push-ups on top of all this.

3

Twas I a woman I would kiss you DR. Baraki! Thank you for all of the amazing resources.