[keith brown]

If my available training time is limited during a week, and I want to focus my time on 2 leg strength exercises, what would you choose?
Being sport-specific, assume we are preparing for something like Denali.

Thanks in advance,
Keith

Topic

[Jeremy]

Jeremy on June 19, 2022 at 5:36 pm #68373

I think the books recommend box step ups, lunges and rear leg on box squats.

Maybe try two of those?

[Mariner_9]

Mariner_9 on June 20, 2022 at 9:24 am #68379

“even general strength training…should place heavy emphasis on single-legged strength exercises” – TFUA

I would suggest box step-ups as one of the two.

[keith brown]

keith brown on June 20, 2022 at 9:37 am #68380

And the Box-step-ups would be strength, 5/6 reps? I’ve not worked ChamFit yet.

Just restating, if you are a mountain/expedition-focused athlete (regardless of training phase), and you had only two go-to strength exercises, what would you chose?

Box step-ups – consensus on that one.

the second options
single-leg – lunges, split squats, Bulgarian split-squats…?
Traditional – dead-lift… (I’m hearing Scott speaking in the background saying of athletes and sports “only football linemen push with both legs!”

[Mariner_9]

Mariner_9 on June 20, 2022 at 11:00 am #68382

Hi Keith,

“the Box-step-ups would be strength, 5/6 reps” – TFNA guidance on max strength is:

“- Use a load that would allow you to do no more than five reps. (Or use 85–90 percent of your one repetition max.)
– Use sets of one up to a maximum of four repetitions.
– Use four to six sets of each exercise per session. Allow three to five minutes of rest between sets.
– Do not go to muscular failure on any set. That will cause you to gain muscle mass.
– Do this twice a week.”

[MarkPostle]

MarkPostle on June 20, 2022 at 10:55 pm #68398

My top 3 would be box step ups, step down heel touch, and Bulgarian split squats with rear leg raised about 12″ or so to start.