Strong Endurance Step Up Thread

[musicsherlock]

That graph looks great @Bauer ! Are you doing the 4min intervals?

 

[Bauer]

That graph looks great @Bauer ! Are you doing the 4min intervals?

Thanks! It's a different plan, anti glycolytic step ups (AGST). In this case something like 2.25:1 work:rest. Really good stuff!

 

[dcc449]

I've started doing these a bit recently as a zone 2 session. Just put on my ruck and step up and down at a moderate pace for 45-60 mins. Haven't worred about sticking a specific cadence, just go by feel - backing off slightly if effort feels like it is creeping up too much, and accelerating a bit when its feeling too easy. Feel like I'm able to easily stay in zone 2, and these are surprisingly easy to recover from - no DOMS, which surprised me. It's boring, but so is any indoor cardio - and I prefer this to the treadmill/bike/elliptical. I also do outdoor rucking, but don't consider that a workout - its just time outdoors and at more of a zone 1 effort - as I struggle to make that a consistent zone 2 effort.

Curious how folks view the target adaptations of the HRST training differently than a simpler, straight-up zone 2 session?

 

[james_1127]

I've started step up plan 2053steady state) & it's much more enjoyable than running lol... I've been rotating 2053 & c2 rowing for zone 2 work

 

[Fitoldguy]

Here is an article that speaks to the efficacy of step ups, lunges, and squats as used by a mountain athlete to prepare for a mountaineering goal.

The Navy SEAL Who Snagged All of Colorado's 14ers on a Splitboard

Josh Jespersen took down Colorado’s 14ers in record time—on a splitboard

www.outsideonline.com

 

[John K]

Here is an article that speaks to the efficacy of step ups, lunges, and squats as used by a mountain athlete to prepare for a mountaineering goal.

The Navy SEAL Who Snagged All of Colorado's 14ers on a Splitboard

Josh Jespersen took down Colorado’s 14ers in record time—on a splitboard

www.outsideonline.com

“ my knees felt like they were breaking halfway though” (during his summer training)

Yikes…

 

[Denys Carthusian]

Okay, I've just bumped into this thread and I'm very intrigued.

 

[Neuro-Bob]

“Rob Shaul came up with a blaster of a training program for me.” It’s got to be a reference to Leg Blasters….?

Or do people actually use the term “blaster” (outside of that training regimen and Star Wars) to describe things in 2024?

 

[Anders]

I also love step-ups. Easy access, cheap and very versatile.

I am just curious if people who have used it a lot are feeling any pains or aches in their knees ?

 

[offwidth]

“Rob Shaul came up with a blaster of a training program for me.” It’s got to be a reference to Leg Blasters….?

Or do people actually use the term “blaster” (outside of that training regimen and Star Wars) to describe things in 2024?

Well there was also Blaster from Mad Max Beyond Thunderdome…

 

[offwidth]

I am just curious if people who have used it a lot are feeling any pains or aches in their knees ?

For me… quite the opposite actually. It’s a good go-to when the stresses of actual trail work and running begin to take their toll.

 

[Fitoldguy]

I have a couple of MTI's programs, the Bodyweight Program, and Work Capacity Program. Both incorporate Progressions using the Leg Blaster Circuit, as well as Step Ups, Lunges, and squats within the Programs, as well as one day per week of running, progressing up to the longest run being 5 miles.

Here is a link to a Crossift Hero WOD involving Step Ups, that I regularly use in my own personal programming. I consistently get 1000 step ups in 60 minutes, so I no longer count the step ups, but simply set my watch for 60 minutes:

Chad 1000X - Veterans Day Hero WOD Dedicated to Chad Wilkinson

Sara Wilkinson and GORUCK present the hero workout "Chad", in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad's life and legacy and by raising awareness for...

chad1000x.com

I don't find that step ups bother my knees as much as running. I regularly use high rep BW Squats (in the 1000 rep range), lunges, and step ups, to support my trail running missions, without the high impact and pounding caused by running.

Here is another link that may be of interest:

Changes I’m Making to This Year’s Dryland Training Cycle, and Why - Mountain Tactical Institute

By Rob Shaul We’re continually evolving and improving our programming as we learn, get athlete feedback, and grow. We begin an intense 7-week Dryland training cycle with local athletes next Monday. Below are the changes I’m making over last year’s cycle, and why. 1) Training Eccentric Leg...

mtntactical.com

For backcountry endurance, Rob SHAUL is now also programming step up and trail running to develop boot packing and skinning endurance for the professional skiers that he trains.