Periodization Training?

[Scrubbuck]

For those of you that train differently at different times of the year, how would you order your cycles. I am planning a solo elk hunt between 8000 and 11000 feet for 1st rifle in CO and I want to try to peak for the trip. Current plan:

Jan-Feb= Kettlebells, pull-ups and pushups + a lot of mobility work. My goal is to hit the Simple goal on Pavels simple and sinister program (71lb KB for 100 reps of 1 arm swings and 10 Turkish getups in 15 minutes). I also follow Kelly Starrets videos for Mobility work. I feel that mobility, flexibility and lifting loads uni-laterally give a good base of fitness and translates well to climbing over deadfall all day with 30-50 lbs on your back.

Mar-Apr= 8 weeks dedicated strength program + mobility work. Not a huge fan of gyms and mostly go when it’s raining and I want to do cardio, but the goal is some barbell strength. I’ll add in low intensity walks on the off days.

May-June:=hybrid program+ mobility. I have used Atomic athletes Kettlebell program and it’s a lung burner. Strength endurance and work capacity between kettlebells and short distance running. May switch the KB for a sandbag just to change it up.

July-elk Hunt= endurance and strength maintenance. atomic athlete has their ultimate predator program that was the only prep I did last year and it’s awesome. Weighted backpacks, step ups, hikes, tire drags and stregth days. All with pre-planned progressions.

So let me know if you would tweak anything. My biggest question was when should I be doing the heavy strength program?.. I don’t want tolose a lot of those gains by the time I get to the hunt.

After this I need to figure out food, because I lived off of bars and jerky last year and it wore me down mentally and destroyed my stomach. This year my weight penalty will be food I enjoy.

 

[*zap*]

Frozen blueberries, sweet potatoes and black beans....plus whatever you like for protein.

 

[JohnnyB]

It seems strength should be first because building muscle is the slowest adaptation the body makes.

 

[Coach Chris]

My program from last season
https://www.rokslide.com/forums/threads/training-for-elk-hunt.110288/page-3#post-1066593

 

[Poser]

I’d agree that strength, being the slowest adaptation but also the only general adaptation, should be your first priority. From there, Your conditioning should only take 6-8 weeks. Don’t over think it or make it more it more complicated than it need be. Get your body as strong as you can and then be able to hike with a pack by the time the season gets here. Given the fact that you already have a strong body by the time you start your conditioning, your conditioning shouldn’t take very long at all.

 

[mtwarden]

hmmmm... I train pretty much the same year round- 30-50 miles a week in the hills, strength train twice a week- after roughly ten years it's proven out well for elk season, but also for adventure races, trail races, etc

the only thing I change is a slight taper before an event (cut the mileage back and a few more rest days) and lift a little lighter (injury risk)

elk season all of my miles are chasing elk (which usually exceeds my training mileage), my strength training is lighter and less frequent

 

[DrHogfan]

For me conditioning is the first to go and quickest to return. Strength takes longer bust stays longer with core strength being the first to go and quickest to return. Whenever I come back from time off my leg strength is still there but my back and core are weaker and squats feel heavier.

With that said don’t count out going heavy. Singles, doubles and complexes in the 85% range. A 1rep back squat doesn’t translate well to hiking conditioning. But someone who can ass to grass 420lb on back squat will have an easier time putting 40lbs or if lucky, 100+ on their back in the mountains.

I focus on strength year round and ramp up conditioning in the warmer months. I have a home gym where I train the Olympic lifts. Snatch, clean and jerk, and lots of squatting in all forms, pulls, deadlifts etc. I sprinkle in conditioning as well. Circuits, HIIT. Hike overnighter twice a month. In the spring I start hitting 2-3 crossfit workouts a week. Nothing beats hiking with a pack, but I can’t do that 3-4x a week. Building a base strength while improving and focusing on training VO2 max closer to season has worked for me. The one thing I can’t train for is the elevation.


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[Doug Hershberger]

I think the guys above pointed this out well, that your strength-focus should be priority in your off-season. I would add that low-threshold aerobic conditioning is also important and should go hand-in-hand with the strength work. Something like a basic Starting Strength or 5/3/1 linear progression would be ideal. A couple reasons why:

1. Like aforementioned, Strength is prerequisite for any other fitness trait.
2. Once satisfactory strength levels are achieved, it is the least susceptible to deterioration. i.e. much easier and less time-consuming to maintain.

In strength and conditioning with an annual athlete, we normally periodize a program like so:

Off-season (2-4 months) : strength development and low-threshold endurance work (under 85% max HR)
Pre-season (1-3 months): power development and anaerobic endurance/sport-based high-threshold endurance work (80-95% max HR)
In-season (3-4 months): strength and power maintenance and anaerobic capacity improvement within recovery capabilities
Post-season (1-2 months): low-intensity activity; small amounts of exercise stress