Ruck training suggestions

[mtnbound]

Stairs can be of benefit, it’s a different stimulus for your body.

Vary the number of steps taken at a time.
Do lateral step ups with the same leg for 2 flights then switch.
Lateral step downs with the same leg for 2 flights then switch.
Every 4th step stop and do 6 single leg calf raises.

If you have them available program them in for 3 or 4 weeks.

 

[The_Jim]

It's really not that complicated. I live in a river valley in Nebraska. It is FLAT at 1600' elevation. I have a route I ruck around my house that in 4 miles I have like a total of 16' of elevation gain/loss. Hiking in mountains would be better, but I make do with what I have. I get from point A to B just fine & no matter how you train having over 50 lbs on your back sucks. You just deal with it once that happens.

 

[3325]

Stairs can be of benefit, it’s a different stimulus for your body.

Vary the number of steps taken at a time.
Do lateral step ups with the same leg for 2 flights then switch.
Lateral step downs with the same leg for 2 flights then switch.
Every 4th step stop and do 6 single leg calf raises.

If you have them available program them in for 3 or 4 weeks.

Below is written from my recollection, so if I have a detail or two wrong, I was answering without the book in front of me. But I believe I remember the gist correctly.

Stairs are recommended in Training for the Uphill Athlete. The author believes they effectively mimic hill sprinting or hill bounding (two steps at a time).

The recommendation is six to eight repetitions lasting about 10 or 12 seconds each with a full recovery between reps done once a week as a strength and power event during the aerobic base phase. It is not intended to be a high intensity interval training workout as that term is usually defined.

 

[3325]

Is there evidence showing that a stair master is as effective or nearly as effective as actual, fixed stairs?

I can't remember if he ever mentioned the stair master, but Scott Johnston has said that he's trained several "flatlanders" for mountain events with incline treadmill walking.

Perhaps not optimal, but it works.