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.

 

[Truck24hr]

I redid my drift test today. Hoping to get some thoughts on my understanding of the drift test.

My heart rate leveled out roughly at the 19 minute mark at 137.


Then I took an average roughly of the 20-40 minute, and 40-60 minute parts.


My understanding would be top of my zone 2 is 136-137. Sound right?

 

[Teaman1]

One more question for you guys.
If a person is conditioned well enough, would a 10% BW ruck on incline treadmill or or stair climber be an aerobic workout?
Or would that be more muscle endurance?

 

[pattimusprime22]

I redid my drift test today. Hoping to get some thoughts on my understanding of the drift test.

My understanding would be top of my zone 2 is 136-137. Sound right?

Based on the averages for those 2 sections, you've got about 3% HR drift, so your probably good to go. This isn't the most exact science, and different days can yield different test results based on fatigue and other factors.

One critique would be that the intention of the test is to be 1 full hour AFTER the warm up. Doing a shorter test might lead you to believe you have less HR drift than you would truly have for a longer test.

 

[mtnbound]

I redid my drift test today. Hoping to get some thoughts on my understanding of the drift test.

My heart rate leveled out roughly at the 19 minute mark at 137.
View attachment 1011201

Then I took an average roughly of the 20-40 minute, and 40-60 minute parts.
View attachment 1011202View attachment 1011203

My understanding would be top of my zone 2 is 136-137. Sound right?

In the last 20 minutes how was your breathing? Were you breathing through your nose? Could you talk in full sentences?

 

[mtnbound]

One more question for you guys.
If a person is conditioned well enough, would a 10% BW ruck on incline treadmill or or stair climber be an aerobic workout?
Or would that be more muscle endurance?

What was working more, your lungs or your legs.

 

[Truck24hr]

In the last 20 minutes how was your breathing? Were you breathing through your nose? Could you talk in full sentences?

Breathing normally, in through the nose, out the mouth.

I didn't even think to try talking

 

[Marbles]

I redid my drift test today. Hoping to get some thoughts on my understanding of the drift test.

My heart rate leveled out roughly at the 19 minute mark at 137.
View attachment 1011201

Then I took an average roughly of the 20-40 minute, and 40-60 minute parts.
View attachment 1011202View attachment 1011203

My understanding would be top of my zone 2 is 136-137. Sound right?

Hard to say, you have a touch under 3% and the test is only 40 minutes. Looking at the trend another 20 minutes could have put your drift too high.

I would rerun the test with a full hour. But if you don't want to, you will probably be fine using 137 bpm.

One more question for you guys.
If a person is conditioned well enough, would a 10% BW ruck on incline treadmill or or stair climber be an aerobic workout?
Or would that be more muscle endurance?

It depends on you. I can hold lactate threshold with 90 pounds for an hour on the stairmaster and my legs feel fine. 125 starts to make my legs be what slows my pace down.

So, do it and see what limits you. If your legs don't limit your pace, then add weight until they do.

Scott says don't worry about HR (edit during ME), but an hour of zone 4 trashes my training for the week, so I do make sure my rate is not climbing too high.

 

[Teaman1]

What was working more, your lungs or your legs.

Hypothetical, just trying to figure in some light pack work throughout the year.
Would save heavier pack work until closer to the hunt.

 

[Marbles]

Hypothetical, just trying to figure in some light pack work throughout the year.
Would save heavier pack work until closer to the hunt.

I use light pack work for aerobic base at times as it reduces the pounding from running. Weight again depends on you. Last summer my coach had me doing 55 pound rucks (30% bodyweight at the time). For me these were almost active recovery and I always felt better after them.

Pay attention to how you feel during and after. Also, start light and slowly build. An easy day is less harmful than a day that is too hard or injures you and if it is too easy, you can always add weight the next time. If it is too hard and you get hurt, that is not corrected so easily.

 

[S.Clancy]

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

For me I notice the best results when I am doing sessions 2-4+ hours. I don't really get much, other than recovery, benefit from shorter stuff.

 

[mtnbound]

Breathing normally, in through the nose, out the mouth.

I didn't even think to try talking

My guess you could probably go into the low 140s for your upper Z2.