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AdamasPR
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After 3 weeks of ME workouts, I have progressed by increasing the weight each week, 12%/15%/17% BW, but I am keeping the duration and stairmaster speed unchanged, 40 minutes (plus 20 minutes warm up). At the end of the workout, I don’t feel I’m exhausted though. I’m not sure whether I should increase the duration as well. In the last workout the HR was in Z2 the whole time
I’ve done yesterday the first ME workout. Warmed up for 20 minutes , then 40 minutes of stairmaster carrying a backpack with about 12%BW.
My HR was between AeT and AnT throughout, varying by as much as 10bpm. I felt a light muscle burn, but I’m not sure if the weight, stairstepping speed or duration were appropriate. Today I don’t feel any DOMS, nor are my legs more tired than a usual post workout day.
From the plan, it is unclear to me what is the recommended duration for the first few ME workouts. In the plan it is 1h30m, but, even including warm-up and cool-down, that sounds way too long not having done ME training before. I don’t have access to steep hills or high-rise buildings, so I will have to use a Stairmaster or an incline treadmill (which can go >15%)
Thanks Andrew. For the max strength routine, I do 4 reps x 5 sets of box step up and split squat with 45% added bodyweight (holding kettlebells or weight plates). Although it has been 6-8 weeks, I feel I can’t add more weight and still be able to perform 4×5 sets.
My objectives are mountaineering routes like the Matterhorn (Cresta del Leone), Biancograt on Piz Bernina, or moderately long rock climbing routes in the Alps with +500m/+1000m approach and 6-12 pitches. I tend to limit each outing to 2-3 days and rest between trips.
