Free 8-Week Training Plan for Mount Shasta Climbers

Too many climbers show up underprepared—relying on weekend hikes, generic gym workouts, or last-minute cram sessions. That approach leads to burnout, altitude struggles, or turning back before the summit.

This free 8-week Mount Shasta Training Plan gives you a clear, progressive approach to get fit where it matters: on your feet, under a pack, and climbing uphill for hours. Whether you’re aiming for Avalanche Gulch or Casaval Ridge, you’ll build the endurance, strength, and confidence to move efficiently and recover faster—without spinning your wheels.

Inside the Mount Shasta 8-Week Training Plan, you’ll get:

  • Structured Weekly Workouts – Focused on endurance, uphill strength, and recovery, with clear goals for every session.

  • A Proven 3-Phase Progression – Build your aerobic base, develop mountain-specific strength, and sharpen for summit day.

  • Effort-Based Training (RPE) – Learn how to train by feel using Rate of Perceived Effort, so you can stay on track without a heart rate monitor.

  • Minimal Gear, Max Results – Train with what you have—at home, outside, or in a basic gym setup.

  • Summit-Specific Preparation – Built for real Shasta routes like Avalanche Gulch and Casaval Ridge.

  • Tips from a Guide with 200+ Shasta Summits – Backed by firsthand experience of what it takes to reach the top safely and efficiently.

Stop winging your Shasta prep. This plan gives you a clear path to train smarter, build real mountain fitness, and show up ready to move well under a pack—without wasting time on workouts that don’t translate to the climb.

Real Results from Casaval Personal Training

  • I had great results with Dane from Casaval Personal Training. This was the first year that I wasn’t the slowest of my partners, and on a six consecutive day back country trip, I was the strongest, actually. I like that he is a ski guide, is hands-on, and understood exactly what I wanted and my time/location considerations. Pretty happy I was the strongest of the group and the only one that kept up with the Guides.

    Andrew Rathbun

  • Hey Dane! Just climbed Acongagua! I the conditions were rough and it took everything I had to summit. I couldn’t have done it without the training thank you! The training was great. I really liked that you were prompt replying to text/email and open to zoom when it made sense.

    William Respess

  • “I felt SO strong physically, I couldn't believe it. Heavy pack felt comfortable, legs were sturdy, core solid. I had no aches and pains that I usually experience from backpacking. I came down feeling so empowered and realizing that I'm capable of so much more than I ever give myself credit for (on the mountain and in life generally).”

    Celestial H

  • “Through years of experience leading hundreds of climbers on their mountaineering objectives, Dane has developed programs and strategies to help you attain your summit. We at SMG have found this to be an invaluable resource for our guests and have personally witnessed and celebrated their success."

    Chris Carr, Shasta Mountain Guides

  • Hey Dane, I Summited Denali and felt strong the whole trip. I honestly would’ve turned around and climbed it again! I found that I was in great shape. I wouldn't say I had any deficiencies in the training. The hardest parts were getting used to how cold it gets (-25f on summit day) and the altitude. I found that 20k on Denali feels much different than 20k on Chimborazo. Thank you for your help!

    William Respess

  • “After dealing with injury setbacks, I was able to get back in the alpine with confidence and strength. All thanks to Casaval PT keeping me strong and motivated to be the healthiest version of myself to bounce back better than before. Thanks Coach Dane for the motivating words and custom training regiment fit for my goals.”

    Tailer Spinny, Splitboard & Mountain Guide

  • "Without a doubt, the best indicator of success in the mountains is to be as physically prepared as possible. For many climbers, it's difficult to quantify the efforts of mountaineering and to develop a training program to meet the demands of a big Cascade peak like Mt. Shasta. With Dane's experience guiding and his deep knowledge base, he is a tremendous resource for those seeking to expand their capabilities. A regimented training program will not only increase your chance of achieving your goals, but you'll have a much more enjoyable time while doing it.”

    Chris Carr, Shasta Mountain Guides

  • “With Dane as my coach, I accomplished goals I honestly never thought possible, and with great satisfaction. I have never felt more at ease and strong in my body than when I’m training with Dane.”

    Celestial H

  • If you want to climb a mountain, Dane is your guy for the training. He knows how to push and he knows when to back off. He understands the science behind the training and it works!

    Kathleen Dugan

  • Training with Dane prepared me so well to climb Mount Shasta. His training expertise and encouragement got me to the summit. Reaching the summit and flying my prayer flags to honor those whose names were on them was a moving and joyful experience. I could not have done it without Dane and the incredible training he gave me.

    Nancy Smith

  • Dane is an incredible athlete and trainer. His experience on the mountain was valuable in every way to all members of our team.

    Cody Maple

  • I found Dane's program to be excellent! I was able to reach the summit of Mount Shasta because of Dane's comprehensive and well-thought-out training plan, (my) excellent mountain guides, as well as perfect weather and snow conditions.

    Regina Gramer

  • I also wanted to send a very special thank you to Dane. The programming, techniques and access provided to prepare us all for that “little hill” was world class. The plan was detailed and left nothing to question. I have been in the world of Health and Wellness for 18 years and you’re doing it right sir. Thank you.

    Philip Levi

  • After having a child, I wanted to regain core strength and improve my aerobic threshold. Dane's program not only helped me achieve these goals but also boosted my confidence and performance in outdoor activities. I’ve never felt stronger or more balanced in my body. The strength-focused training was exactly what I needed this time, and Dane's incredible support—through emails, calls, and comments—was truly unmatched. He makes you feel seen and supported as a whole person, not just an athlete. Training with Dane has been profoundly impactful, and I’m so grateful for the experience. If you're considering Casaval Personal Training, my advice is simple: You have one body—do right by it and train with Dane!

    Celestial Hanley

Hello and thank you for checking out the training plan! I founded Casaval Personal Training to help mountain athletes train smarter, get stronger, and move more efficiently in the mountains. My goal is to provide personalized plans and expert guidance so you can push your limits while staying strong, injury-free, and prepared for every adventure. Whether you're training for a big objective or just looking to move better in the mountains, I'm here to help you build the strength, endurance, and confidence to make it happen.

Dane Brinkley