[exarchoste]

exarchoste on November 26, 2023 at 12:41 am · in reply to: Any benefits to wall sits? #82555

Hello. It is recommended in some general strength programs to add isometrics at the end of the workout. So why not add 2-3 sets of wall sits?

[exarchoste]

exarchoste on November 30, 2021 at 5:34 am · in reply to: UA Gym ME Workout & Canova’s strength training endurance session . #60090

He also has a lecture on Youtube:

[exarchoste]

exarchoste on November 26, 2021 at 9:45 am · in reply to: UA Gym ME Workout & Canova’s strength training endurance session . #59872

Thomas it pushed me really hard yes. I wouldn’t say exactly a near death experience but I like the term “god workout”. And seriously although the weather was cloudy and overcast at one point in the middle of the session the sun came out for a while! That maybe was a sign.. I agree that it has mostly an endurance stimulus especially if you are at a higher level with the strength training exercises. Like if you are used to doing them with weights. Thank you.

Scott thank you for your comment. I think it was pretty demanding. I did the session outside on a flat dirt road track. I don’t know if I could do this on a treadmill but I will try. During the workout I wanted the running pace to be around my 10k effort. In the beginning of the run I had the tendency to go faster , but then I slowed down and thought 10k pace to tempo.

All the best.

[exarchoste]

exarchoste on October 3, 2019 at 3:41 am · in reply to: 21km Mountain Race- Specific Training (Specificity week) #29361

Thanks Scott!

This gave me some good insights. I will try and improvise and come up with some good workouts!

[exarchoste]

exarchoste on September 18, 2019 at 2:33 am · in reply to: Core n General Strength, ME Workout ,Hill Sprints into early base period week. #28620

Thank you guys for your time.

And to answer the question. My general strength is kind of good because i have been doing general strength exercises and core work for some years now. I did the tests for the legs and hips and i was fine. So i moved to Stage 3 general strength workout straight away. However i started with relatively low weights and sometimes i do 2 or 3 sets instead of 4.

About the gym based ME endurance workout, i also think that the exercise that made the biggest impact was the split squat jumps. I had rarely performed this exercise in the past. I think next time i’m going to keep the total reps <20.

[exarchoste]

exarchoste on September 13, 2019 at 4:36 am · in reply to: General &Max Strength, Hill Sprint-Bounding. Anaerobic Endurance. #28384

Thank you Aaron for trying and analysing all these details. I read the “economy” article you sent me. I very nice analysis and a good read indeed. I saved it and i’m going to keep for reference.

I noticed too that on page 266 it mentions “Hill Sprint/Hill Bounding” at Anaerobic Capacity: Z5.
So in a way still the term “Max Strength” on page 266 for me remains kind of confusing. It could also be referring to the “Stage 3” general strength program or maybe the “Muscular Endurance Program?

[exarchoste]

exarchoste on September 12, 2019 at 1:50 am · in reply to: General &Max Strength, Hill Sprint-Bounding. Anaerobic Endurance. #28281

Thanks Aaron.

I’m aware of the TFTNA book but i haven’t read it my self.

You said that “these hill sprint progressions move up in time (and slightly lower in max effort/speed) the effect becomes more metabolic (zone 4).” Is that what the book TFTUA is referring to at page 183 Anaerobic Endurance? It mentions there, two popular intervals for this type of training.

My interest is in Mountain-Trail running so i want to focus on the workouts that are more specific to that. I’m starting my base phase next week so i would also like to ask some other questions on that. I hope that you or some other person will be able ton answer.

Can runners use the bounding variation instead of sprints for the hill (sprint/bounding) workout?

[exarchoste]

exarchoste on August 27, 2019 at 5:00 am · in reply to: Aerobic & Lactate Threshold Testing- Various questions #27422

I just checked the “Heart Rate Drift: A Functional Measure of Fitness” article. I can’t see the Pa:Hr= X.XX%.in the upper corner as the article mentions. I don’t have an official account on TP though.

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[exarchoste]

exarchoste on August 22, 2019 at 2:23 pm · in reply to: Aerobic & Lactate Threshold Testing- Various questions #27221

Thank you very much for your analytical explanations.

One last question about the “Lactate Threshold Testing”

What incline should i choose for the test? I am trail-mountain runner. Will this also depend on the kind of terrain i’m training or racing.

[exarchoste]

exarchoste on August 21, 2019 at 11:47 pm · in reply to: Aerobic & Lactate Threshold Testing- Various questions #27148

Thank you for your reply.

I was not aware of these articles. I was referring to the Lactate step test mentioned on the TFTUA book by using a portable lactate analyzer. So now i would like to ask which of these should i do? I am bit confused..

[exarchoste]

exarchoste on June 5, 2019 at 3:46 am · in reply to: Strength Training – Uphill Athlete #22960

I think this covers it ! Thanks Scott