Fitness plan from Chat GPT

[Coach Chris]

Out of curiosity, what would you change

For my guides and big mountain sports athletes I program 2 full body strength training sessions per week, usually a Mon/Thurs or Tues/Fri kind of split.
Volume and loading parameters are dependent on what they're doing outside of the gym.

Running is great training for runners. As someone who trains runners it's my opinion that most people shouldn't run.

I would split the rucking up into 2 days.
Day 1 - Light to moderate load focusing on increasing time out and vert over the training cycles
Day 2 - Would be a fixed time out and vert focusing on increasing load over the training cycles.

I see no point in a core and met con workout at all. You would be better served hiking or even walking than doing a bunch of random BS in the gym.
If you are stuck where you can't get out for a hike or a walk then I would program heavy loaded carries, heavy sled drags and odd object lifts like stones or sandbags.

 

[Spoonbill]

Running is great training for runners. As someone who trains runners it's my opinion that most people shouldn't run.

Can you elaborate on why most people shouldn’t run? I have run on and off for a while, typically 1-2 miles as part of my workout when I would run. I’ve thought about adding it back in to a workout routine so curious as to why you advise against it.

 

[bozeman]

Rucking with a weighted pack vs running is the main diff for me. I truly enjoy running, but for training for an elk hunt, it is put the pack on and put in the miles. I will add; squat and deadlift have been extremely beneficial for me for both strength and ability.

 

[DuckDawg22]

Got one of those Wonderfold wagons to push the kids around in (~100 pounds when loaded and lots of wind resistance), doing 3-4 mile loops around the neighborhood every day has done more for my leg strength than any sort of "leg day" in the gym has, and my knees aren't killing me either. Sometimes all you gotta do is walk

 

[Coach Chris]

Can you elaborate on why most people shouldn’t run? I have run on and off for a while, typically 1-2 miles as part of my workout when I would run. I’ve thought about adding it back in to a workout routine so curious as to why you advise against it.

I spend a fair bit of my time doing gait assessment or reviewing gait assessments and strategizing corrective exercises and drills to address issues that are uncovered. This is on high level recreational and professional runners.

Day to day, driving around town, out hiking and biking, I see lots of people running.
It's remarkably rare to see someone running with good form.

If you're running to be a good runner then have at it.

If you're running for the cardiovascular benefits I don't think the risk of injury is worth the reward for most people. There are other activities that will get your heart pumping.

 

[Spoonbill]

I spend a fair bit of my time doing gait assessment or reviewing gait assessments and strategizing corrective exercises and drills to address issues that are uncovered. This is on high level recreational and professional runners.

Day to day, driving around town, out hiking and biking, I see lots of people running.
It's remarkably rare to see someone running with good form.

If you're running to be a good runner then have it.

If you're running for the cardiovascular benefits I don't think the risk of injury is worth the reward for most people. There are other activities that will get your heart pumping.

Thanks for the explanation, that makes a lot of sense especially regarding poor running form.

 

[Coach Chris]

Thanks for the explanation, that makes a lot of sense especially regarding poor running form.

You're welcome

 

[mtwarden]

Most studies show that you need to exercise each muscle group at least twice a week to realize any sort of noticeable gains so one day a week of lifting is not going to do you much good, better than nothing, though.

I’m pretty sure Jim Wendler would adamantly disagree—squats, bench, deadlifts and overhead presses just once a week (sprinkling in a few good accessory lifts in each workout).

 

[Poser]

I spend a fair bit of my time doing gait assessment or reviewing gait assessments and strategizing corrective exercises and drills to address issues that are uncovered. This is on high level recreational and professional runners.

Day to day, driving around town, out hiking and biking, I see lots of people running.
It's remarkably rare to see someone running with good form.

If you're running to be a good runner then have at it.

If you're running for the cardiovascular benefits I don't think the risk of injury is worth the reward for most people. There are other activities that will get your heart pumping.

I’ve observed this aspect about running as well. I live in an extremely active mountain town and see dozens or more of people running daily. The technique, gait, stride, knee angles, foot strike etc are usually terrible and often horrifically bad. I don’t necessarily think everybody who runs needs a track coach, but a little self awareness about how you’re doing what you’re doing the same way one might think about squat technique sure would go a long ways.

I personally haven’t ran for training or exercise in over 10 years and instead use hiking (training hikes, day hikes, peak bagging, fishing etc), skinning, supplemental rowing, and rucking (training hikes and backpacking trips) for conditioning.