Muscular Endurance for Mountain Athletes

[P Carter]

In case folks are interested: the men’s and women’s winners of UTMB this year were both coached by Scott Johnston, and he focuses heavily on muscular endurance, including weighted uphill carries. This cropped up frequently on the evoke endurance podcast, when he was talking about these two athletes and their ME training even before they won.

Here’s an article discussing this somewhat unconventional approach: https://www.irunfar.com/coaching-the-2025-utmb-champions-scott-johnstons-focus-on-muscular-endurance

 

[mtwarden]

^ great article, thanks for posting

 

[mtnbound]

In case folks are interested: the men’s and women’s winners of UTMB this year were both coached by Scott Johnston, and he focuses heavily on muscular endurance, including weighted uphill carries. This cropped up frequently on the evoke endurance podcast, when he was talking about these two athletes and their ME training even before they won.

Here’s an article discussing this somewhat unconventional approach: https://www.irunfar.com/coaching-the-2025-utmb-champions-scott-johnstons-focus-on-muscular-endurance

When my training was focused more on ME, I remember thinking man my legs feel strong and I have no fatigue even after a 10 day hunt. When I didn’t focus on ME and did a more traditional training program my legs were stronger but I incurred more fatigue. That was my introduction to the importance of ME training. For me sled work is my favorite ME exercise.

 

[mahonsr]

There’s a lot of comments on how much to carry for weighted/ruck hikes - from a quick skim of the article I noticed “He has his beginner athletes carry about 5% of their body weight, and elites carry 12% to 15%”

 

[P Carter]

When my training was focused more on ME, I remember thinking man my legs feel strong and I have no fatigue even after a 10 day hunt. When I didn’t focus on ME and did a more traditional training program my legs were stronger but I incurred more fatigue. That was my introduction to the importance of ME training. For me sled work is my favorite ME exercise.

Agree—one year I didn’t do an ME block and I could definitely tell the difference, both on the mountain and from a recovery perspective.

 

[P Carter]

There’s a lot of comments on how much to carry for weighted/ruck hikes - from a quick skim of the article I noticed “He has his beginner athletes carry about 5% of their body weight, and elites carry 12% to 15%”

Agree, but keep in mind that these athletes are training for 100+ miles with 30,000+ feet of elevation gain carrying <5 lbs with frequent resupply. I think it’s fair to say hunters’ ME loads should be heavier. That said, it’s easy to go too heavy. In the books, the aim is to have a slope steep enough and pack heavy enough such that local muscular fatigue (burning leg muscles) rather than aerobic fitness is the limiting factor. So the pack weight for each person will be different, and even different from slope to slope.

 

[mtnbound]

Agree, but keep in mind that these athletes are training for 100+ miles with 30,000+ feet of elevation gain carrying QUOTE]

Complete agree with using heavier weights for hunters. I typically don’t go above 25% of BW for ME workouts. I will do some workouts where the load goes up to 50% but those are more about getting the body and mind accustomed to the feel of heavier weight.

 

[mtwarden]

Yeah for hunting I think you can easily bump that percentage up—we're carrying a lot more than 5 lbs on race day and we're typically out longer than a day. I start at 35 lbs for a couple of weeks, then 45 lbs for a couple of weeks and then 55 lbs for the last couple of weeks, ~ 20%, 25% & 30%.

I've been keeping track of my time up to the top (keeping heart rate somewhat in check), this year my second workout was ~ 10% quicker than the first and today was ~ 10% faster than that one; bump up the weight next week and see where my time falls.

 

[mtwarden]

From that article—they mention doing eccentric ME work as well. This might be especially true for hunters; it's not unusual for a pack out to be downhill (hopefully )

I know it's been stated before that some use water jugs and then dump them at the top to lessen stress on the knees on the way back down. On the route I use the most, going right back down would be very unpleasant. I've just made it a loop, still getting good eccentric work, just not as steep (same elevation loss just over a longer route). It also gives me more time on my feet with a pack vs if I simply turned around.

 

[mtnbound]

From that article—they mention doing eccentric ME work as well. This might be especially true for hunters; it's not unusual for a pack out to be downhill (hopefully )

I know it's been stated before that some use water jugs and then dump them at the top to lessen stress on the knees on the way back down. On the route I use the most, going right back down would be very unpleasant. I've just made it a loop, still getting good eccentric work, just not as steep (same elevation loss just over a longer route). It also gives me more time on my feet with a pack vs if I simply turned around.

For me, this is the biggest problem I've had with how they usually recommend ME. Doing unloaded downhill work is essentially making a weak link in your body.

 

[mtwarden]

For me, this is the biggest problem I've had with how they usually recommend ME. Doing unloaded downhill work is essentially making a weak link in your body.

Agreed. I don't think you have to go down as steep as you go up, because it can get hard on the knees, but if you pick a slightly less steep route down—you're definitely helping the eccentric end of things

 

[mtwarden]

I'm sure there might be other ways to track progress with ME workouts, but I've been keeping track of my time up the mountain (and monitoring my HR—trying to keep it in Zone 2/3).

I'm using the same route (~1400' in a mile) every time up and then varying my route down. I started with 35 lbs and the following three times with 35 I shaved a couple of minutes off with each time. I moved up to 45 lbs and my first go w/ it I was equal to my time of my first 35 lb go. The next one I was able to shave a couple of minutes off it. I have a couple of more at 45 lbs and then will bump it to 55 lbs for a couple of weeks (that's as high as I will go (30% of my body weight)

So it appears I'm making a little progress

I read an article if you have a longer (or steeper) slope—go until your legs are pretty hashed, mark it w/ a small cairn and then next time shoot to go higher (and mark that spot).

 

[LCguy]

I'm sure there might be other ways to track progress with ME workouts, but I've been keeping track of my time up the mountain (and monitoring my HR—trying to keep it in Zone 2/3).

I'm using the same route (~1400' in a mile) every time up and then varying my route down. I started with 35 lbs and the following three times with 35 I shaved a couple of minutes off with each time. I moved up to 45 lbs and my first go w/ it I was equal to my time of my first 35 lb go. The next one I was able to shave a couple of minutes off it. I have a couple of more at 45 lbs and then will bump it to 55 lbs for a couple of weeks (that's as high as I will go (30% of my body weight)

So it appears I'm making a little progress

I read an article if you have a longer (or steeper) slope—go until your legs are pretty hashed, mark it w/ a small cairn and then next time shoot to go higher (and mark that spot).

I also try to beat my time going up on my route but take my time going down because there's a much higher risk of injury going down.

I only do one big ruck a week because I run a traditional weight training program so I need to manage fatigue but I do un weighted Stairstepper every day. I couldn't tell you the last time my legs were the limiting factor. They are completely billet proof after just two years of this sort of training.

 

[mtwarden]

I also try to beat my time going up on my route but take my time going down because there's a much higher risk of injury going down.

I take a different (longer) way down; still getting good eccentric work, just not as steep as the uphill is.

I'm "traditional" strength training twice a week—deadlifts/oh press & squats/bench; I back off a fair bit during hunting season though.