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…

Edit: Actually, .7 for oh press as the calculated 1 rep max. .6x bodyweight for 5 reps.

 

[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.

 

[mtwarden]

Just to clarify —the three sets of pullups/chinups are during my roughly 45 minute workout, certainly not back to back—roughly 10-12 minutes between the sets and NO weight. My usual MO is to do a primary set (bench/squats one day, deadlifts/oh press the other) and then an accessory lift right after—dips/core/lunges/pullup/chinups/etc

 

[h2so4]

Overhead press- are we doing strict or a little dip? 1.0 for strict
Back squat - 1.7
Deadlift- 2
@mtwarden solid work on those sets of 25 pull ups!!

 

[P Carter]

Just to clarify —the three sets of pullups/chinups are during my roughly 45 minute workout, certainly not back to back—roughly 10-12 minutes between the sets and NO weight. My usual MO is to do a primary set (bench/squats one day, deadlifts/oh press the other) and then an accessory lift right after—dips/core/lunges/pullup/chinups/etc

I either subconsciously copied you, or we both copied from a common source, or stumbled to something very similar - I do one day deadlift/bent over row and one day squat/oh press. That way I don’t have to reset the bar height, so lazy!

Warmup is jump rope for 5 mins, then pull-ups/hip band x 3, then core lift for the day. Simple and repeatable but not fancy.

Thanks to all for sharing.

 

[Poser]

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.

I think anything in that ballpark (1.5-2x btw squat/deadlift) is reasonable, practical, readily attainable and offers substantial benefits in terms of injury prevention, bone density improvement and longevity. I’d add a body equivalent weight bench press for some amount of reps

 

[Truck24hr]

Hey guys, I understand the ME workouts with a weighted pack and hiking steep inclines, but I haven't heard exactly how these look for runners.

I've got a 950' climb over two miles, and all I've heard him mention was using a weight vest with 20ish pounds for runners.

I'm thinking of doing these climbs twice, and running back down unloaded.

Should I maybe split these into (4) 475' climbs?

Any thoughts would be appreciated

 

[mtwarden]

I’m pretty sure he advocates for ~20 lbs as that’s probably double (or more) what a trail runner would normally be carrying and you wouldn’t need more.

I’d start with one single climb/descent and see how that goes. I’d keep the 20 lbs for the descent—you want the eccentric work. Any trail race I’ve done had as much descent as ascent.

The dumping of the weight after the climb makes sense with high weights where there is a higher likelihood of injury on the descent.

Even for hunting, I want to do the eccentric work—if I feel it’s too steep for the weight I’m carrying, I’ll just find a less steep way down.

 

[Truck24hr]

I’m pretty sure he advocates for ~20 lbs as that’s probably double (or more) what a trail runner would normally be carrying and you wouldn’t need more.

I’d start with one single climb/descent and see how that goes. I’d keep the 20 lbs for the descent—you want the eccentric work. Any trail race I’ve done had as much descent as ascent.

The dumping of the weight after the climb makes sense with high weights where there is a higher likelihood of injury on the descent.

Even for hunting, I want to do the eccentric work—if I feel it’s too steep for the weight I’m carrying, I’ll just find a less steep way down.

Thanks for the info. I'll be starting these for a few weeks. I'll post how they go.

 

[P Carter]

Thanks for the info. I'll be starting these for a few weeks. I'll post how they go.

I think he provides a lot of detail on these workout in the first evoke podcasts after Ruth Croft and tom evans won utmb. I know he did an in-depth series but I can’t recall whether he just discussed the concepts, or whether he goes into specific workouts. Either way, might be worth listening to.

 

[Truck24hr]

I think he provides a lot of detail on these workout in the first evoke podcasts after Ruth Croft and tom evans won utmb. I know he did an in-depth series but I can’t recall whether he just discussed the concepts, or whether he goes into specific workouts. Either way, might be worth listening to.

Thanks, I'll find it and give that one a listen.

 

[AkMtnRunner]

Hey guys, I understand the ME workouts with a weighted pack and hiking steep inclines, but I haven't heard exactly how these look for runners.

I've got a 950' climb over two miles, and all I've heard him mention was using a weight vest with 20ish pounds for runners.

I'm thinking of doing these climbs twice, and running back down unloaded.

Should I maybe split these into (4) 475' climbs?

Any thoughts would be appreciated

You can try the 20 lbs if you think it’s manageable, and the full climb too. Just have a flatter and easier run the next day and give at least few days before the next go around.

I am not sure if you were planning on hiking or running the climb, but try to run it if that is the target activity. Just make sure to back off the pace enough.