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"REDUCED FAT"
Obj: Endurance, Sport-Specific Strength, Power
Training:
(1) Hike/Run 1.5 Hours, including 1,400 foot elevation gain, @ 75-80% MHR
***** Switch to Rock Gym *****
(2) 4x Pull ups every 30 seconds for 10 Rounds
(3) 20x Laps on Traverse Wall carrying 25# backpack
(4) 10 Rounds
20x Hand Movements up climbing wall carrying 35# pack
to near failure at top, then drop down, drop pack,
and climb same route as fast as possible
Comments:
Here are some definitions I've developed about what we do at Mountain Athlete. These are constantly evolving:
FOUNDATION STRENGTH & CONDITIONING - A "benchmark" level of relative strength and gym-specific power endurance.
This is the artificial gym training on top of which an athlete applies sport-specific training and sport-specific technical
"practice." This foundation of strength and conditioning takes months, if not years to build, and has results in
high horsepower, high work capacity, durable athletes with great mental toughness. Examples include a male athlete with a
2x bodyweight dead lift, 1.5 bodyweight front squat and bench press, and a sub 25-minute score on "Shawn's Favorite."
SPORT SPECIFIC TRAINING - Applies basic strength and conditioning principles to sport specific movements and activities.
Examples include upstream paddling intervals on a kayak, skinning on skis carrying extra weight, and loaded endurance sessions
in the rock gym. This training hones the horsepower developed in the gym and focuses it in a sport-specific manner.
SPORT SPECIFIC PRACTICE - The focus here is not on fitness, but developing technical skills and ability. "Practice"
uses the hard earned strength and conditioning to push the athlete to higher technical ability. Examples include technical
rough-trail training on a mountain bike, and long sessions in the rock gym mastering difficult bouldering problems.
PERFORMANCE/COMPETITION - Where it all comes together. A difficult summit attempt or race the outcomes of which are determined
by the athlete's strength and conditioning, technical ability, and personal drive.
- Rob Shaul
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| Kris & Shawn |
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