Training for The Uphill Athlete Scott Johnston New Hunting Podcast

[mtwarden]

Here's mine, but bear in mind I'm 68 years old, so maybe adjust upward if younger????—.75 (bw) for overhead press, 1.25 (bw) for bench, 1.5 (bw) squat, 1.75 (bw) deadlift

I just got up to three sets (dispersed throughout a 45-ish minute workout) of 25 pullups (30 chin-ups on the other day)—If I hold that for a month or so, I'll start going weighted.

 

[P Carter]

Here's mine, but bear in mind I'm 68 years old, so maybe adjust upward if younger????—.75 (bw) for overhead press, 1.25 (bw) for bench, 1.5 (bw) squat, 1.75 (bw) deadlift

I just got up to three sets (dispersed throughout a 45-ish minute workout) of 25 pullups (30 chin-ups on the other day)—If I hold that for a month or so, I'll start going weighted.

You are an inspiration, thanks for this. I’m at .6ish for oh press, don’t bench (shoulder injury).

I seem to be stuck at 15 for pull-ups, been there about a month, thinking the weighted would be good to break through or at least mix it up.

3x25 is great, and at 68…

 

[pattimusprime22]

Here's mine, but bear in mind I'm 68 years old, so maybe adjust upward if younger????—.75 (bw) for overhead press, 1.25 (bw) for bench, 1.5 (bw) squat, 1.75 (bw) deadlift

I just got up to three sets (dispersed throughout a 45-ish minute workout) of 25 pullups (30 chin-ups on the other day)—If I hold that for a month or so, I'll start going weighted.

Holy moly. 3x25!! Very impressive at any age.

I must have some pullup strength endurance issues because I always tap out around 15. Probably could grit out a few more but really don't want to. I keep progressing by adding weight, and can manage 8ish reps with +45.

 

[S.Clancy]

Genuine question here: what are some realistic/good-enough type strength thresholds for endurance-focused athletes?

Rightly or wrongly, I've zeroed in on 1.5x bodyweight for squat and deadlift.

I think that's probably a bit low on deadlift--maybe target 2x bodyweight for deadlift?

These are roughly derived from the Uphill Athlete material + a few years' experience. And they're calculated 1 rep max, based on 4 sets of 5.

For upper body, I've found through experience that 3 sets of 10 pullups, and 1 unbroken set of 50 pushups, is a minimum for me: if I can't do that, my arms get tired and sore from hauling a bow around all day.

I've sinced upped the pullups to 3 x 15, but will move on to weighted pullups once I do 3 x 15. Upping the reps from 15 seems silly, but that's based on nothing.

Thoughts welcome, appreciate the discussion.

Depends what "endurance focused" means to you and how much fatigue you are creating trying to get to those targets. IMO, focus on whatever you are weak at. If you need to get stronger, focus on strength and put endurance on the back burner for a while.

Caution: If you train for strength consistently you will gain weight which will negatively impact your endurance output. I've been lifting for like 20 years, never in a real body-building style, but over time the volume builds up and you gain muscle which takes oxygen to support. There is a sweet spot of muscle mass and endurance. I know I had better endurance at 165 lbs than 185-190 lbs. But, I can break down a bull just fine by myself now, so there are trade-offs.

Another note: I sometimes set a timer and do as many pull-ups in 15-20 min as possible, which ends up being sets of 5 every 30 seconds or so. Doing this for 4-6 weeks then going back to your normal sets of pull-ups always made a huge difference. Results may vary.