• Workout

    Farmers Carry Workout

    Here’s the Farmers Carry Workout I’ve developed over the last few weeks. It’s good for my trail running and hiking and I’m sure it would be worth your while to watch the short video for my own variation on a Farmers Carry Workout, posted to my youtube channel. With this Farmers Carry Workout I’m doing the following: 25 Trapbar Deadlifts at 65 lb. 100 steps with Trapbar 100 Kicks – running high knee, high heel drill Walking back to the Trapbar and picking it up I did 12 repetitions of that sequence over a total of 1.5 miles. Over that distance I did 300 Trapbar Deadlifts. I did 1200 steps…

  • Training

    Stair Climbing for Mountaineering Fitness

    Stair Climbing for Mountaineering Fitness – the Video Stair Climbing is a great way to train for mountaineering fitness if you don’t have access to an incline treadmill or Stairmaster Stepmill. If you are creative in locating a set of steps you can try stair climbing as your own way to get in your vertical feet per week goals as spelled out in my “Mountaineering Fitness: Beginner Training Manual” available soon in Paperback and Amazon Kindle. PROGRAM HERE Stair climbing also has the added benefit of providing negative, or eccentric contractions just like in a real hiking environment. Stepmills and treadmills do not help train your muscles that provide balance,…

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  • Training

    Steady State Cardio

    I was reading this article HERE on T-Nation “The Death of Steady State Cardio” by Rachel Cosgrove. A very long time ago, when I was an ISSA Certified Personal Trainer I attended a trainer workshop in Las Vegas that featured a session with Alwyn Cosgrove, Rachel’s husband. I don’t remember if she was there or not now. It was a very long time ago and I was very busy taking notes from Alwyn’s presentation on client mobility assessments. Anyway, like most of these “Steady State Cardio” articles it tries to convince us that HIIT (High Intensity Interval Training) is the ultimate and thus only option for training of any type…

  • Workout

    Treadmill Interval Workouts

    Have I mentioned several times already that I really like treadmill interval workouts? I wrote an article [HERE] in response to an article in Runner’s World recommending against doing treadmill interval workouts. Here’s a sample: They claim that in order to bail you need to push buttons, whereas on the track you just slow to a stop. Well, to make it apples to apples, I think you’d need to just stop moving your legs on the track to see what happens. Just kidding, don’t do that. When it comes to bailing, all you have to do is grab the handles and jump up on the frame. It takes a half…

  • Training

    Anaerobic Threshold Training

    What is Anaerobic Threshold Training? From a paper at Rice University: The AT varies from person to person, and, within a given individual, sport to sport. Untrained individuals have a low AT (approximately 55 % of VO2 max), and elite endurance athletes, a high AT (approx. 80 – 90% of VO2 max). You can train your body to remove lactate better and to juice up the aerobic mitochondrial enzymes, thus raising the AT. There is some controversy involved, and in fact some scientists believe that there is no actual biological effect in anaerobic threshold training. Despite that elite athletes continue to train rigorously to increase their heart rate and the…

  • Training

    Phase One Training Protocols for Elbrus Race 2013

    This is a great workout to prepare for the hiking season too! This first phase of training is four weeks, and builds a base for the rest of the training. 1) strive for 4,500′ of vertical per week You can break this up just about any way that makes sense, but at least 2,500′ needs to be outside and it’s better if it’s like 3 x 1,500′ though it can vary depending on conditions available. Stairmaster – is great and about the right inclination, or angle of ascent, for Elbrus Race training. Work at 75 steps per minute at this level. 20 minutes at 75 s/m = 1000′ Incline Treadmill…

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