I think the books recommend box step ups, lunges and rear leg on box squats.
Maybe try two of those?
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,
Posted In: PRIVATE Mountaineering Training Group
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!”
“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.”
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.