Training for The Uphill Athlete Scott Johnston New Hunting Podcast

[Teaman1]

How long are your training blocks for zone 2 work. Also, how long are your blocks for focusing on strength or HIIT?

If training zone 2 3 days a week, do they need to be 1.5-2 hour workouts to maximize benefits?

Seems like ideally there would be:
3-4 zone 2 days
1-2 strength days
1-2 muscle endurance days

 

[Teaman1]

And maybe it’s because there’s a variety of ways to do it, but I’m struggling with the muscle endurance and how to do it properly haha……feeling dumb

 

[Truck24hr]

And maybe it’s because there’s a variety of ways to do it, but I’m struggling with the muscle endurance and how to do it properly haha……feeling dumb

Just me, and I may be completely wrong here. Fairly new myself.

I'm trying to get 10 hours a week zone 2, so for me that's 2 hour runs for the most part.

Not sure the difference, but I've heard Scott mention a 1 hour session is better than 2 30 min sessions, and I remember a podcast from Uphill Athlete where they mentioned seeing better results from 2 hr sessions.

I'm doing 2 simple strength training sessions per week also, roughly 35 minutes each.

I'll start on muscular endurance in April

 

[Poser]

And maybe it’s because there’s a variety of ways to do it, but I’m struggling with the muscle endurance and how to do it properly haha……feeling dumb

If you don't need ME this time of year, I'd hold off on that piece as it will develop pretty quickly with a solid aerobic base + strength already in place.

 

[pattimusprime22]

Agreed. You don't need to be doing ME work year round. Just before your hunting season, race, etc.

 

[kad11]

And maybe it’s because there’s a variety of ways to do it, but I’m struggling with the muscle endurance and how to do it properly haha……feeling dumb

I agree with the guys above - it's my understanding that aerobic work and strength training are foundational aspects that should be done year round. Add ME (on top of the aerobic work) 2 months before your hunt.

 

[Teaman1]

Guess I’ll focus on strength and building the aerobic base.
Hoping to be in the best “hunting shape” this season

 

[Marbles]

For those who are doing several Z2 training sessions per week (5-6 hrs) and want to incorporate some strength training, when have you implemented the strength sessions? I'm leaning towards 2 days of full body workouts for strength. Assume this is from someone who is just beginning to build their aerobic capacity.

Are you doing them...
- before/after Z2
- different days than Z2
- doing one in the morning and the other in the afternoon

Or.... should I just focus on Z2 and my aerobic base for a certain period and then work some strength training in later???

It really depends on your goals and constraints. If goals are ultimately long term, the focused blocks of training (assuming you want to add significant strength and aerobic capacity).

I would go for 4-6 months with a aerobic base focus and strength training being to address deficits only and at an intensity that doesn't take away from the quality of building your aerobic base.

Then I would do a 3-4 month block focused on strength with a 50+ percent reduction in aerobic base training. Then repeat the cycle.

Time the cycles to optimize performance for timing of given goals (i.e. don't have hunting come at the end of the strength cycle).

 

[mtnbound]

And maybe it’s because there’s a variety of ways to do it, but I’m struggling with the muscle endurance and how to do it properly haha……feeling dumb

See if this helps.

To start with load up a pack or vest with about 15% of your BW. Find something to do step-ups on at about mid-shin height. Start doing steps-ups at a slow pace(count 3 Mississippis between steps) this is not about being out of breath it’s creating fatigue in your leg muscles. Do these step-ups for 5 minutes. If at the end of 5 minutes you feel no leg fatigue you need to add weight. If your legs are destroyed then reduce weight and if you feel some fatigue buts it just feels like you got a good pump then stay at that weight. Thats your test day.

Let’s say you are going to do a ME workout once every 10days. On that day load up a pack or vest with the adjusted amount of weight from the test day.

To start with I would do 3x10 minute intervals with a 1-2 minute break between intervals. If at any point you find yourself breathing heavy slow down or reduce the weight, again your legs should be burning not your lungs. If at the end of the second interval your legs are so fatigued they are quivering and you have difficulty walking the weight is too high. After the 3rd interval strip the weight off and walk for another 5 -10 minutes as a cool down.

For your next workout you can stay at the 3x10 again, then 3x15, then 3x20 or whatever time you want. Typically, I will up the weight for the next workout when I notice reduced leg fatigue after a workout. I will add weight between intervals if needed as well but I try to minimize screwing about too much between intervals. You can also change the step height and keep the weight the same.

This can also be applied to walking up steep angles on a treadmill or slope just remember it’s not about breathing hard it’s about leg burn.