The most important part of your body that you need to concentrate on is YOUR CORE!!! A strong core will help you run better, climb better - heck do anything better.
Basically we are talking a strong stomach overall (sit ups will not achieve this) and strong back. I believe one of the best ways to achieve this is through pilates or yoga. Not only do you build a strong core but you train the mind to relax, learn to control your breathing and improve your balance as well. ALL IN ONE. Train smarter - not harder!
If you like weights - go right ahead. But there is no point in lifting heavy weights without correct, controlled technique.
The best tip I was given was by my physio Adam Lees who said there was no point in doing 'open' weight training to build strength and that I should concentrate on 'closed' system exercisesif I wanted to climb a mountain. He said there was no point in waisting time doing leg extensions and leg presses because I would never be lying on the snow pushing a weight through the air unless a boulder fell on me. hmmmm funny guy... but he had a point, so I looked into it and it made perfect sense. In the 'closed' system the feet are on the ground (to explain it simply) - so squats and lunges works the whole mechanics of the system as it is meant to be.
I came across this article (email sent by Paul Chek that explains closed and open systems very simply. I'm sure you can find heaps of others but the bottom line is that you should train the whole body for whatever sport or activity you want to achieve. Weights do not achieve this.
FITNESS CARDIO training
Everyone has a different opinion on what type of training is important. Bottom line - you need to be cardio fit. That means getting your heart rate pumping as hard as you can for as long as you can. Some will say that you need to train between 60 - 80% range. Firstly, to work out your maximum HR - simply just go hard and you will naturally reach a rate where you can't go any further and need to stop (or have a heart attack). This will be your 100% max HR. Some say your max is 220 minus your age. That's OK as a basis for every day healthy people but not if you're fit and training for mountain climbing. Your max HR will be much higher than the average person and your resting HR much lower (around 50bpm).
The MOST IMPORTANT thing is that you pick a cardio activity that you actually ENJOY doing.
It doesn't matter if it's running, cycling, swimming, rowing or kick boxing. Just GO HARD. Why?? because besides getting physically fit - when you push yourself to the limits, you will get mentally fit. And.. you NEED to be MENTALLY FIT for a mountain. I like to mix it up so I don't get bored and it helps to set goals. Personally I love kick boxing - so during training I set my goal on achieving my black belt. It kept my mind focused on something other than just training for a mountain. I also tried to fit in a pack climb on Mt Warning once a week or fortnight (depending on the mood).
The other thing I did to stay motivated was join parkrun.com (free to register and held around the world). You turn up every Saturday and join a group of runners and your times are recorded. You race against yourself and it's a great way to keep pushing yourself by trying to beat your times each week. Also, if you like running, challenge yourself with fun runs, half marathons, marathons etc. Enter a fun triathlon or a serious one (either way you will always push yourself a little harder in an organised event).
Then... REST REST REST !!! Just as important as training is REST. Your body needs time to recover, repair, get stronger and be ready to go again. If you push it too hard too often without rest you will get nowhere! How do you know when to rest?? LISTEN to your body. If you're sore - REST. If you're mentally drained - REST.
SLEEP SLEEP SLEEP. You will be able to run faster, go longer if you allow yourself to recover.
CREVASSE RESCUE training
Mt Vinson, Everest and Denali are known for their numerous crevasses. Being able to climb out of one is definitely important if you don't want to spend the rest of your life just hanging there. Again - you don't always have the perfect conditions to learn all you need. I didn't have the mountains or the snow - so I decided to hire a climbing instructor and have lessons in an indoor climbing centre. Followed this up with climbing trees (although I'm sure I spent most of the time hanging there trying to figure out how to work my way around the problems I seemed to end up in). All in the learning.
TYRE training
Mt Vinson would be the first mountain where I would actually need to pull a sled and carry a full pack. Considering this is Australia - hmmm sleds and snow are not easy to come by especially in 35 - 40*C. So I decided to rig up a tyre (which weighed 18kg to start) and gradually add 1kg sand bags until I got to 30kg. Same with the pack (started at 10kg and gradually added water bottles until I got to 20kg). I guarantee a full body work out.
You will see some people training by running with a tyre but I figure you will NEVER RUN up a mountain and if you are able to run with it - then it's not heavy enough.
TRAINING...