watchnerd
Level 8 Valued Member
Weak quads or weak glute med equally likely.
Other/Mixed Step up
- Thread starter pet'
- Start date
Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
- Status
Weak quads or weak glute med equally likely.
Gary W
Level 5 Valued Member
No thats what i thought, similar HR to a ruck.
Id Probably have to do for 40 - 60min to get my HR similar to my MAF runs
Deleted 20758
Guest
I would have guessed it would be higher. You are maybe in fantastic shape ;-)
Gary W
Level 5 Valued Member
I dont think so ha, maybe i need to go faster, or have a higher step.
I didnt go slow really though only allowed the foot to touch the floor for a split second before going back up.
The first 12-15 mins look like just warming up, creeping up towards the end so probably just need to do it longer
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pet'
Level 8 Valued Member
Hello,
Step up training is based on the Harvard step test. The pace is 30 step per minute:
en.wikipedia.org
It is probably hard to maintain this pace with a weight vest for long duration though...
Conditioning wise, I think that a combination of step up (possibly with a weight vest) and burpees can be great: burpees will be more of squat dominant move and high step up will be more of hamstring dominan move.
Kind regards,
Pet'
Step up training is based on the Harvard step test. The pace is 30 step per minute:
Harvard step test - Wikipedia
It is probably hard to maintain this pace with a weight vest for long duration though...
Conditioning wise, I think that a combination of step up (possibly with a weight vest) and burpees can be great: burpees will be more of squat dominant move and high step up will be more of hamstring dominan move.
Kind regards,
Pet'
watchnerd
Level 8 Valued Member
Hello,
Step up training is based on the Harvard step test. The pace is 30 step per minute:
Harvard step test - Wikipedia
It is probably hard to maintain this pace with a weight vest for long duration though...
Conditioning wise, I think that a combination of step up (possibly with a weight vest) and burpees can be great: burpees will be more of squat dominant move and high step up will be more of hamstring dominan move.
Kind regards,
Pet'
I'd rather do walking lunges wearing a weight vest.
If you haven't tried it yet, give it a go for a hundred meters down and back to start.
pet'
Level 8 Valued Member
Hello @watchnerd
Bobby Maximus has something along these lines, unweighted though:
www.menshealth.com
Below an alternative:
www.menshealth.com
Kind regards,
Pet'
Bobby Maximus has something along these lines, unweighted though:
Bobby Maximus Will Crush Your Legs with Just One Move
If you can last the whole mile, your legs will be able to handle just about anything.
Below an alternative:
This 10-Minute Leg Day Session Eliminates Your Excuses
Bobby Maximus is back with his MFLD workout to help you stay consistent.
Kind regards,
Pet'
watchnerd
Level 8 Valued Member
Hello @watchnerd
Bobby Maximus has something along these lines, unweighted though:
Bobby Maximus Will Crush Your Legs with Just One Move
If you can last the whole mile, your legs will be able to handle just about anything.
Below an alternative:
This 10-Minute Leg Day Session Eliminates Your Excuses
Bobby Maximus is back with his MFLD workout to help you stay consistent.
Kind regards,
Pet'
Walking lunges are tough for many people - unweighted is a good place to start for many.
But if you were doing weighted burpees....
offwidth
Level 10 Valued Member
If for some reason you want your HR to go ’through the roof’… increase your cadence and the load. I don’t use box steps for this purpose on the regular, but you can really get smoked if that’s your thing…
Gary W
Level 5 Valued Member
No, i would like it to replicate a MAF run 125-135 bpm, that would be nice.
It was still good and i enjoyed doing it, i had to constantly think about my feet and which one to step up, step down ha
20mins went very quick which i didn't expect, will probably do it for 30 to 40 next time
pet'
Level 8 Valued Member
Hello
+1 to @offwidth
If for some reason, the step up feels "weird", it is also possible to do stair climbing. I live in a building, so it is relatively convenient because I do not have to go up and down every minutes... The advantage of the stair over the box is that you really go up as much as you go down so it mimics better the real world. In this case, we do not have the issue of "quad dominant vs hamstring dominant" exercise.
Kind regards,
Pet'
+1 to @offwidth
If for some reason, the step up feels "weird", it is also possible to do stair climbing. I live in a building, so it is relatively convenient because I do not have to go up and down every minutes... The advantage of the stair over the box is that you really go up as much as you go down so it mimics better the real world. In this case, we do not have the issue of "quad dominant vs hamstring dominant" exercise.
Kind regards,
Pet'
Coyote
Level 6 Valued Member
Twenty minutes is not long enough. Go for two hours or so, and you will have a different result. Maf does you no good for 20 minutes, even if you upped weight to the point you could reach it. Derek Toshner (who happens to teach All-Terrain athlete seminars, and is a beast) does this a bunch.
Coyote
Level 6 Valued Member
I will check out this, if I can find it as a podcast, but what does (R) in the chart stand for under "Rucksack Weight" ?
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3letterslong
Level 6 Valued Member
When I did Crossfit, they had one exercise I absolutely LOVED: walking lunges combined with alternating overhead dumbbell presses. It's like a harder version of dumbbell thrusters.
Bauer
Level 8 Valued Member
Well, your medium rucksack weight. Whatever you consider medium.
watchnerd
Level 8 Valued Member
You loved the training effect or enjoyed it?
Coyote
Level 6 Valued Member
OK. I thought there was maybe a recommended % of bodyweight.
I mainly use a hybrid program of the Kenneth Bolyard program and something similar to this. I have read , and listened to anything I can find about Toshner's training.
Thanks!
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