Interesting, thanks for that idea. I am a little perplexed in that I could do 5 reps of 200lbs on a box step up, while at same time 5 reps of 200lbs on a deep squat felt equally hard (using trap bar on both, with a shallow ~4″ box inside the trap bar to get a deeper squat). I don’t have enough knowledge to understand why I why that discrepancy between unilateral and bilateral. All my reading on trap bars suggest the only real limitation is slightly less hamstring recruitment, but looks like your banded recommendation is one good way to address that, or that it is so marginal a loss that for my purposes (increasing strength reserve, safely applying heavy load as I age from mid 40s into my 60s+) a trap bar is probably just fine.
Aaron
Forum Replies Created
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Aaron on December 9, 2020 at 7:27 am · in reply to: strength training in an extended base period (as per TFTNA) #47977
TFTUA adds discussion on ‘capacity’ vs ‘utilization’ training in an explicit way that TFTNA does not. Google search ‘capacity training’ and ‘Uphill Athlete’ returns this excerpt article from the TFTUA on TrainingPeaks:
https://www.trainingpeaks.com/blog/training-for-the-uphill-athlete-capacity-vs-utilization-training/
CAPACITY TRAINING: TRAINING THAT IMPROVES THE LONG TERM PERFORMANCE POTENTIAL OF THE ATHLETE. CAPACITY TRAINING IS COMMONLY PRIORITIZED DURING THE BASE PERIOD. THIS TRAINING ACTS TO IMPROVE THE FUNDAMENTAL QUALITIES NEED TO SUPPORT THE EVENT ITSELF AND UTILIZATION TRAINING. AS SUCH IS OFTEN NOT SPORT SPECIFIC.
UTILIZATION TRAINING: TRAINING THAT IMPROVES THE NEAR TERM PERFORMANCE RESULTS OF THE ATHLETE. UTILIZATION TRAINING IS COMMONLY PRIORITIZED DURING THE BUILD-UP TO THE COMPETITION PERIOD OR THE TARGETED EVENT. THIS TRAINING MODELS THE SPECIFIC DEMANDS OF THE EVENT YOU ARE TRAINING FOR.
So yes, I interpret Scott S is suggesting adding more on the base/MaxS side vs ME.
An excerpt from TFTUA is available on Training Peaks website with discussion on Capacity vs Utilization training, for some reason this forum not letting me link to it. Google ‘Uphill Athlete Capacity Training’ and look for the Training Peaks article.
CAPACITY TRAINING: TRAINING THAT IMPROVES THE LONG TERM PERFORMANCE POTENTIAL OF THE ATHLETE. CAPACITY TRAINING IS COMMONLY PRIORITIZED DURING THE BASE PERIOD. THIS TRAINING ACTS TO IMPROVE THE FUNDAMENTAL QUALITIES NEED TO SUPPORT THE EVENT ITSELF AND UTILIZATION TRAINING. AS SUCH IS OFTEN NOT SPORT SPECIFIC.
UTILIZATION TRAINING: TRAINING THAT IMPROVES THE NEAR TERM PERFORMANCE RESULTS OF THE ATHLETE. UTILIZATION TRAINING IS COMMONLY PRIORITIZED DURING THE BUILD-UP TO THE COMPETITION PERIOD OR THE TARGETED EVENT. THIS TRAINING MODELS THE SPECIFIC DEMANDS OF THE EVENT YOU ARE TRAINING FOR.UA made some shifts in how they present things in the TFTUA, example adding Capacity and Utilization discussion, and having a bigger build your own menu options for structuring ‘base’, ‘intensity’, ‘specific’ and ‘rest’ weeks/meso/micro cycles. However, they also decreased the emphasis on gym based MaxS workouts. I find both books compliment each other well, and would highly recommend TFTUA in addition to TFTNA. To your point, TFTUA does much more explicitly put mixed MaxS and ME options into base training.
Aaron on December 4, 2020 at 4:31 pm · in reply to: Alternating gym and hill sprint for Max Strenght #47856My *sense*(as a keen amateur writing here mostly to challenge my knowledge) is that it depends on how long of a macro cycle and mesocyle you have planned for capacity (base) plus utilization (intensity/specificity), and what strengths/weaknesses you are coming in with, what goals you have, and what terrain/gym options and preferences you have. I think that with lots of time, having a big MaxS gym focused block in the base may be just fine/good (I did that this yr), but I also see advice/plans (e.g. big vert) to layer in MaxS specific workouts (hill sprints) with ME (gym) early in base with options for both specific (hill sprints) and gym focused….
For example, this yr after my ~8 week transition where I did lots of gym General Strength progression I went into an 8 week gym based MaxS block because I felt like exploring that more, and it works well with my seasonal weather issues. I am now switching to another base block with 1x gym ME and 1x hill bounding MaxS per week, then will be shifting after that to an intensity block with gym ME plus specific ME mix. My goals are different (ski mountaineering and mountain running) so upper body focus is different. I’m going to guess that the more expert advice might say: if you have time, do 2x gym MaxS lower and upper mix (as per TFTNA MaxS recommendations), then part way through winter shift into more specific MaxS and ME mix….????
I do lots of my zone 2 work as steeper hill hikes, but with no weight. I find hiking pace uphill can easily be metered to be in zone 2, then generally running on flats and downhill (where the eccentric load I find really helps with mountain pursuits). I may have less fitness, but never had a hard time not getting into z2 with steeper hiking, in fact, I have to be careful to avoid Z3). I keep the weighted work to specific ME/zone3 targets. I tend to use flat running for Z1/R work goals.
Aaron on October 24, 2020 at 9:49 am · in reply to: Can I sub XC skiing for running? (Sometimes) #46221I’d choose xc classic over snow shoe if the goal is running cross over. I do like snow shoeing for ski touring training esp if breaking trail in steeper terrain. Actually, I find snow shoeing a nice occasional alt for training as it can be more accessible, safe alone (rel to solo ski touring) and can open up some fun low elevation winter exploration to valley features often obscured by summer bushwacking.
Aaron on October 19, 2020 at 11:38 am · in reply to: Extending training plans/maintaining ‘gains’ #46070My amateur thoughts are thinking about 3 general options depending on what your goals are:
-Short term: If you have goals within a shorter time frame (a month or two?) of your original target date then extending the late capacity building phase a little then the diving into the scheduled utilization phase to be at peak for that goal window and spend the capital is likely just fine.
-Mid-term: If the goal is mid term then an extended mid plan base/capacity building extension with the utilization components pushed out to closer to the event might work, being careful to not hold too much volume/intensity for too long.
-Long term: If the goal type or timeframe is undetermined and long term then likely best to map backwards from that new date and remap your current and future cycle to end the current, with a break and then transition back into the next cycle with the new target date.
Again, total amateur thoughts here.
Aaron on October 18, 2020 at 8:58 pm · in reply to: Extending training plans/maintaining ‘gains’ #46053What are your alternative goal(s) and timing?
Totally different plug for biking: I love my MTB to shorten long rds that others run so particular routes fit my fitness capability. I.e. drop 10km into a bike from an otherwise 35km mountain run and I am in business. Doing the 35km as a full run, xy soft tissue not as happy!
Totally agree with Scott. Everyone where I live is moving to higher end skinned classic skis vs traditional waxed classics, even really experienced racers. So practical. Buy quality skis from a quality shop to ensure you get the right length and stiffness as you still want the same individually tuned ‘wax (skin!) pocket’.
I have never had the technique or fitness to make skate skiing a Z1/2 activity – way too much z3. Just sold my skate skis for this reason, not compatible for me with z1/2 base.
Aaron on August 24, 2020 at 8:39 pm · in reply to: Question about Hill sprints/bounds workout #44499I interpret that as active/moving rest between bounds. Walk back down to your convenient starting point and just keep gently moving until your 2 minute rest is done.
My thoughts for what it is worth.
Ditch or downsize the camera. Ditch the guidebook to a photocopy andimage on phone/camera. Pack itself could be lightened substantially. Ditch the second headlamp or switch to second minimal/ultralight. Ditch spare laces. Lighten med kit. Ditch repellent and radically downsize suncreen. Ditch pad and pens.
Aaron on July 9, 2020 at 12:45 pm · in reply to: What physiological adaptations does high intensity workouts cause in tissue?? #43439In addition to both UA books, I recommend these two Science of Ultra podcasts that cover motor unit recruitment, fatigue and training:
Interval Fundamentals
Show notes worth reading too. I found this episode aligned 100% with UA advice in TFTUA and in the Hill Sprint progression in the Big Vert plan.Neuromuscular Control and Fatigue with Roger Enoka, PhD
From the show notes in the first podcast:
First, a reminder about motor unit recruitment, or a primer if you didn’t listen to my discussion with Dr. Roger Enoka in episode 59. As you progress from running easy to running faster and faster, you engage more and more of the muscle cells (often called muscle fibers) in the muscles you use and you do so in groups of muscle fibers called motor units (that’s called motor unit recruitment). So, running easy – some motor units used, running faster – more motor units recruited. And there’s complementary increases in breathing depth and rate, in heart rate cardiac stroke volume and therefore cardiac output, among others. When you run an ultra-marathon, you aren’t recruiting all your muscle motor units because you’re not running very hard or fast. But, as you fatigue, to maintain your pace, you need to recruit more motor units. The motor units you recruit for very easy contractions are pretty economical but the ones you recruit for faster paces, greater force, or to maintain pace in endurance are progressively less economical. To make those motor units recruited when you’re fatigued in an ultra marathon more economical and less fatiguable, you have to recruit them in training. There are two ways to do this. Option 1 is to run at slower paces until you require them due to fatigue – that’s exhausting and hard to recover from. Or you can run fast, which requires them to engage.
Aaron on June 18, 2020 at 3:57 pm · in reply to: How to progress the at home ME workout after finishing? #42894The Big Vert plan ME progression moves up to more sets (e.g. 10×10 vs 8×10), and also drops the rests between sets down to 10 seconds. I find the rest between sets a big difference. 45 vs 30 vs 20 vs 10 seconds are big differences in how taxing tey are.
Also, it moves up to more rounds of all sets of exercises (e.g. 3 times through 10×10 of each exercise with 10 seconds between sets and 1 minute between rounds).