FREE At Home Muscular Endurance Workout with Progression

This gym-based muscular endurance workout program is progresssive is tailored for mountain athletes—runners, skiers, mountaineers, and alpinists—anyone preparing for steep uphill travel. This at home or gym-based muscular endurance workout is perfect for those with no easy access to hills and it is scalable for athletes of all levels. Whether you’re a seasoned competitor or getting into your first training plan, this Uphill Athlete workout will help you see measurable gains.

Adjusting Workout Intensity for Optimal Results

To make this workout effective yet manageable, adjust the intensity based on your experience level and body’s response:

1. Modify Jump Height and Movement Range: If you’re new to this type of training or have experienced soreness before, reduce the jump height and limit your range of motion. Start with about 80% range and effort for the first few sessions to gauge how your body reacts.

2. Manage Sets for Fatigue Control: The program begins with 4 sets (instead of the 6 suggested in the downloadable PDF) to help you determine the appropriate volume. Start conservatively, as these ME workouts can feel easy during the session but often lead to significant soreness afterward.

Click to download a printable PDF of this workout.

Getting Started

We’re outlining the introductory workout here. Unless you’re already experienced with these movements, stick to body weight (BW) for the first 2–3 sessions. This will help you learn the exercises and minimize muscle soreness. While the suggested progression works well for most, individual strength differences mean some people may progress faster.

Expect mild stiffness and soreness for up to two days post-workout, so plan for 2–3 days of easy recovery afterward. For most athletes, performing this workout once a week is enough for substantial progress. Since ME training can be intense, pace yourself and progress according to your comfort and performance.

Warm-up

5-minute dynamic stretch routine
20x air squats
10x Turkish Get Ups
10x burpees
Core: Pick 4–5 of your most challenging core exercises. You can select from this group, or incorporate some others that you like. Do 2 sets and add enough resistance that 4–6 reps of each exercise is all you can manage.

Air Squat

Workout

Complete all sets of each exercise before moving on to the next exercise. Do not speed through these. Use a tempo of 1 rep every 1–2 seconds. Rest about 60 seconds after each set of an exercise. On the box step-ups and front lunges, do all your right leg repetitions and then all your left leg repetitions, and rest only 30 seconds between sets. Go through the full circuit once.

Split Jump Squat

Execute the split jump squat with an athletic, forward posture, as if you’re sprinting.

1. Do 4 sets of 10 reps on each leg of the split jump squat. If unsure, start with a short split stance of 30 centimeters. Work to deepen your split as you gain strength.
2. Rest 2 minutes.
3. Do 4 sets of 10 reps of squat jumps.
4. Rest 2 minutes.
5. Do 4 sets of 10 reps on each leg of box step-ups with minimal rear leg assist. Use a box/step that is 75 percent of the height of the bottom of your kneecap. Watch this video tutorial.
6. Rest 2 minutes.
7. Do 4 sets of 10 reps on each leg of front lunges. If new to the lunge, start with this Simple Standing Lunge for your first 2–3 workouts. Once you are comfortable with that, you can progress to this stepping front lunge.

Cool-down

10 minutes of easy aerobic exercise

Squat Jumps

Lunge Variations: Simple Standing Lunge and Stepping Front Lunge

Workout Progression

• WOs #1 and #2: Use BW only. Do 4 sets of 10 reps of each exercise.
• WO #3: Increase to 5 sets of 10 reps of each exercise.
• WO #4: May add weight, ideally using a weight vest. Start with no more than 10 percent BW. If you haven’t already, increase to 5 sets of 10 reps. Also add the following new exercises:
  • Do 5 sets of 10 reps of goblet squat/overhead press.
  • Rest 2 minutes after the last set.
  • Do 5 sets of 10 reps of two-hand kettlebell swing.
  • Rest 2 minutes after the last set.
• WO #5: Add 10 percent BW. Increase to 6 sets of 10 reps. Cut your rest to 45 seconds per set. Continue to rest for 30 seconds for box step-ups and front lunges.
• WO #6: Add 10 percent BW. Increase to 7 sets of 10 reps.
• WO #7: Add 15 percent BW. Do 7 sets of 10 reps.
• WO #8: Add 15 percent BW. Do 7 sets of 10 reps. Cut rest between sets to 30 seconds for all exercises.
• WO #9: Add 20 percent BW. Do 7 sets of 10 reps. Rest 45 seconds per set, with 30 seconds for box step-ups and front lunges.
• WO #10: Add 20 percent BW. Increase to 8 sets of 10 reps. Rest 45 seconds per set, with 30 seconds for box step-ups and front lunges.

Goblet Squat with Overhead Press

Kettlebell Swing

Be sure to read and bookmark Strength Training for the Mountain Athlete for reference.