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Brandon MacMullin
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Thank you Scott. Glad to hear this was not overtraining. After 5 days off I have done 3 easy runs and feel ready to start following the plan again.
Thanks Scott. I just completed a 25 km, 2100m easy grade alpine rock climb with a pack that weighed 22 lbs. It totally crushed me. As much as I love running, in hindsight neglecting to hike under load left me very unprepared and I have a newfound appreciation for your mountaineering plan 🙂
I am following the mountaineering plan as well and agree the core and general strength circuit feels long towards the end of the transition phase (I can’t wait to start max strength).
By spreading out the strength work over four days you would still be accomplishing the same amount of work/training input per week but from a time efficiency standpoint I think you are better off just doing the long sessions twice per week when you factor in getting to the gym, changing, warming up and setting up/putting away equipment.
Also one exercise per session for sessions (assuming you intend to split the work this way) would require more sets of the same exercise and might make you extra sore and/or lead to sub optimal training effect because you won’t be able to go as hard on the latter sets.
Currently at home I have a pull up bar and a set of plate loaded dumbbells with approximately 40 lbs each.
I have a gym membership, my hang up is just the time it takes to go there now. Doing upper body strength work at home would save me a lot of time now that I am running more.
Thinking I could get a TRX or a set of rings to make the callisthenic movements more of a max strength stimulus.
Thanks for the recommendation re Dan John’s Easy Strength, I’ll check it out.
Unless you are young and have a high AeT, AnT of 182 seems high.
As for the plan, short intervals, long intervals, a long run and easy runs are standard components of an endurance training plan. Training is highly individual, a plan that works for one person might not work for someone else so it is hard to say if it is a good plan or not.
My guess is this well-known trainer or the people working for him botched the test or just made an error computing the thresholds.
Thanks Andrew. The reason for my question is high/max rep pushups are just easier/more time efficient to do because they do not require going to a gym or buying equipment.
I would not be mixing high rep pushups with low rep, heavy weight and as a former gym bro, I already have more muscle and strength than I need.
I guess my question should have been given my situation do I really need to follow the 3 x 4 max strength protocol? or can I get away with doing high rep calisthenics like a military selection training plan.
I like your point about the fatigue cost. It hasn’t gotten in the way of running yet, but I noticed doing high rep core, pushups and pull ups on top of my run is making me pretty sore.
As a lifelong gym bro letting go of lifting has been one of the hardest parts of adopting the uphill way…
The goal of endurance training is to stack as much aerobic volume as possible, this usually requires tapering your strength training down to maintenance levels because eventually you will run out of time, and/or your body won’t be able to handle the training load. Especially if you are planning to incorporate more sport specific training like the crippling Gym ME workout.
In summary, I would say your lifting routine is only a problem if it prevents you from adding aerobic volume. Personally, I found it helpful to break up my year into a lifting phase and an endurance phase, so I am not running my body into the ground trying to do both.
