Strength Program

[Poser]

Starting Strength Novice Linear Progression until stalled out. Even if you are an intermediate+, if you've never done a Linear Progression, you will see significant gains in a relatively short period of time. After that, you can move on to a intermediate program such as Wendler 531 etc.

The oly downside is you'll need to acquire some more plates because you'll blow past 200# on at least 3 of your lifts within a few weeks.

 

[mtwarden]

Strength 3 days a week is PLENTY, likely even too much when doing lots of hiking etc. Remember, that the proper dose is best. And it's much less than the dose you can TOLERATE OR SURVIVE, most likely.

Agreed, although I'm sure it varies with the individual (and age—I'm old!), but I found that lifting twice a week worked best for me—I am hiking 6-7 days a week (~35-45 miles/week).

I bastardized Wendler's 5/3/1 (please don't tell him he'll kick my ass! ) where I've combined squats w/ bench and deadlifts w/ overhead press. I throw in a few accessory lifts and recently added an additional set to the primary lifts (from three sets to four). It's his "first set last"—the lowest weight set (between 65-75% of 1RM) for amrap. Gives me a little more volume and seems to help on the progression too.

If you haven't tried Wendler, I definitely think it's worth giving it a shot—most (all?) of his programs are published online.