krishnab75
Level 4 Valued Member
Hey folks, this is my first post.
So I am training towards doing more hiking/backpacking in the outdoors. So the basic movement patterns are things like carrying 30lb on my back while hiking 6 miles uphill. Or participating in lifting an 80lb canoe and helping carry it 200 feet.
I am a 42 year old male, 5' 7'', weighing 220lb, about 26.3% BMI. No major injuries and I work with a physical therapist at my gym who has helped me with things like anterior pelvic tilt and my flat feet, etc. I have been lifting for a few years now, can do about 330lb deadlift 1RM, 215lb squat 1RM. I do need to work on more shoulder stabilization, but I have been doing some turkish get-ups and other exercises to help with that. I have had the movement screens and no issues detected, other than what I mentioned.
My question was about my training program for the hiking/backpacking stuff that I do. So I basically need a good amount of strength work as well as strength conditioning/endurance. The challenge I face is that I usually end up tiring myself the heck out when trying to combine strength work with conditioning. Now I don't even trust myself to NOT overdo it, hence I was looking for outside opinions from more qualified folks.
In reading ENTER THE KETTLEBELL I saw that Pavel recommended Ethan Reeve's template for using the Ethan Reeves Density training as a way to mix kettlebell work with barbell work. So this seemed like a good way to combine the strength side--using density training--with some kettlebell snatch and clean & press work for conditioning.
My question is how to program these things together? Here is my stab at developing a program, but was hoping someone could just tell me where to adjust and where I might be overdoing it, etc.
I understand the basic Density training template, doing 12x2, 8x3, 4x6, etc., But question 1: how many strength exercises to include in one density training session? Like I imagine 2 exercises per session and perhaps 3-4 sessions per week? I could not find those details in descriptions of Density training.
Second, I understand that the goal of density training is to not exhaust yourself--so that you can do the rest of your sports specific training, etc., So I imagine doing the strength work in the morning and then some conditioning in the afternoon/evening. So should I do these kettlebell sessions one the same days as my strength work--perhaps in the format of Rite of Passage? Or is Rite of Passage going to be too much when combined with strength work--so I should go for something less intense?
Thanks for any suggestions and advice.
So I am training towards doing more hiking/backpacking in the outdoors. So the basic movement patterns are things like carrying 30lb on my back while hiking 6 miles uphill. Or participating in lifting an 80lb canoe and helping carry it 200 feet.
I am a 42 year old male, 5' 7'', weighing 220lb, about 26.3% BMI. No major injuries and I work with a physical therapist at my gym who has helped me with things like anterior pelvic tilt and my flat feet, etc. I have been lifting for a few years now, can do about 330lb deadlift 1RM, 215lb squat 1RM. I do need to work on more shoulder stabilization, but I have been doing some turkish get-ups and other exercises to help with that. I have had the movement screens and no issues detected, other than what I mentioned.
My question was about my training program for the hiking/backpacking stuff that I do. So I basically need a good amount of strength work as well as strength conditioning/endurance. The challenge I face is that I usually end up tiring myself the heck out when trying to combine strength work with conditioning. Now I don't even trust myself to NOT overdo it, hence I was looking for outside opinions from more qualified folks.
In reading ENTER THE KETTLEBELL I saw that Pavel recommended Ethan Reeve's template for using the Ethan Reeves Density training as a way to mix kettlebell work with barbell work. So this seemed like a good way to combine the strength side--using density training--with some kettlebell snatch and clean & press work for conditioning.
My question is how to program these things together? Here is my stab at developing a program, but was hoping someone could just tell me where to adjust and where I might be overdoing it, etc.
I understand the basic Density training template, doing 12x2, 8x3, 4x6, etc., But question 1: how many strength exercises to include in one density training session? Like I imagine 2 exercises per session and perhaps 3-4 sessions per week? I could not find those details in descriptions of Density training.
Second, I understand that the goal of density training is to not exhaust yourself--so that you can do the rest of your sports specific training, etc., So I imagine doing the strength work in the morning and then some conditioning in the afternoon/evening. So should I do these kettlebell sessions one the same days as my strength work--perhaps in the format of Rite of Passage? Or is Rite of Passage going to be too much when combined with strength work--so I should go for something less intense?
Thanks for any suggestions and advice.