I’m 39 and am hesitant to do jump split squats due to hip imbalances! So I feel you on the not wanting to do jumping things, especially single leg. I love the static split squat lunge variations and I go really small range on the jump squats so as not to irritate the lack of range on my right hip. Would jumping up on to a small step or jumping off a small step with a soft controlled landing be an option for these as well I wonder?
Alternative Muscular Endurance Training
Question for our Q&A today…
My girlfriends and I are “older” female athletes (50-60), and we are hesitant to launch into the jumping exercises for the gym-based ME workouts. With access to steep hills (we live in Tahoe) or a good stair climber, I’d like to do an alternative ME workout. I am a trail runner, but I do a lot of fast packing, so training with a weighted pack is also an option.
Here is a workout described in Chapter 8 of the Uphill Athlete book:
“Start this workout progression by running or hiking (which you choose depends on the steepness and your muscular endurance) up the hill for eight to ten minutes with that low-level leg burn. Repeat two times, taking a five-minute moving recovery between reps. If you need to walk back down between reps because you do not have a long enough hill, that’s fine. This can build to a full 40 minutes of steady uphill grinding.”
My question is this: what workout protocol and progression would you recommend? Possible formats:
indoor (stair stepper)
indoor (15% treadmill with backpack)
outdoor (steep hill – possibly with snowshoes)
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