How do you train to climb a mountain when you live somewhere flat?—You use A+A tactics from Strong Endurance and All-Terrain Conditioning during your preparation, of course!
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The author of today’s newsletter Ryan Toshner, StrongFirst Certified Senior Instructor
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At 14,505 feet above sea level, Mt. Whitney in California is the highest peak in the lower 48 states. The hike from the park entrance to the base of the mountain covers about 7 miles and 6,000 feet of elevation gain. Then the technical climbing—another 1,000 feet to the peak following the East Buttress—begins.
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A friend, the author, his niece, and his brother
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My brother, niece, a friend, and I made it to the summit at the end of June—in spite of living in Wisconsin at 700 feet above sea level. I knew I’d be ready if I added a day of A+A training to my current routine…
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Modifying an existing program
The training I was doing at the time (April) consisted of GPP strength days on Monday and Friday, easy swings and get-ups on Wednesday, BJJ on Tuesday and Saturday, and 5-8-mile easy-pace hikes on Sunday, plus occasionally climbing indoors.
I decided to swap out my Wednesday routine for an A+A plan. The exercise that I chose was the single kettlebell Clean & Jerk because it covers numerous movement patterns and I like to be efficient:
- The clean is a hip hinge and a pull.
- The jerk (and catch) is a shallow squat and a push.
- A single heavy kettlebell requires and trains stability (i.e., counter-rotation)
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The author demonstrates the single kettlebell C&J
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Earlier in the year I had read Pavel’s article on A+A and I decided to use it as the template for my new Wednesday session.
Following are the adjustments that I made to the program due to my specific situation. (I generally don’t recommend making adjustments to existing programs unless you already have some experience with Strong Endurance and/or All-Terrain Conditioning… So, get yourself to one or both to learn more!) |
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The modified A+A C&J protocol:
- Train once a week instead of twice. With the other training that I was doing, I expected once per week to provide good results for the time spent. Plus, I wanted to keep a rest day (Thursday) in the plan.
- Use a 6-12RM kettlebell (as recommended).
- Adjust the C+J repetitions performed during the 30-second intervals to always ensure that I could pass the talk test.
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My preference for performing the “talk test” is to quickly recite either the Happy Birthday song or the Pledge of Allegiance 5-7 seconds prior to the next set. If I can do it on a single breath, I have passed.
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- Start the session with two clean-and-jerks (C+J+C+J). A set or two prior to failing the talk test, change to either C+J or C+J+C. When my heart and breathing rates decrease, bump back up to C+J+C+J. As the weeks progress, track the number of sets performed at each rep scheme and the total number of reps in a session.
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My primary reason for adjusting the reps during the session is to also train my mind and awareness. Mountains are dangerous places. Continually monitoring my physical and mental states during training and adjusting my work output to continue moving without over-exerting myself was good practice for doing the same and improving safety on the mountain.
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- Always train for 30 minutes (60 sets) instead of working up to 30 minutes. Since I was only doing the routine once a week, this allowed me to maintain a higher weekly volume. I could have performed a single C+J for up to 60 minutes (120 intervals), but I chose half that due to time constraints.
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The results:
- Increased the total reps (C+J=1 rep) from 80 (40 per arm) on week 1 to 104 (52 per arm) on week 9 while passing the talk test.
- Strict kettlebell military presses and squats felt subjectively easier on week 9. Neither of those are my favorite lifts; I’m much more of a “puller” (deadlift/swing/snatch and pullup).
- Most importantly, I had a far easier time on Mt. Whitney than on Grand Teton (elevation: 13,775) the year before. Respiration, climbing, and hiking tolerance were far better while I felt less fatigued at an elevation 730 feet greater and for a longer duration (16 hours on Mt. Whitney versus 14 on Grand Teton).
If you wish to learn how to build an amazing capacity for adventure, attend the All-Terrain Conditioning course in Oakland, CA or online this weekend. |
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Taught by Derek With an appearance by Pavel
This weekend, September 24-25 Oakland, California or ONLINE
To learn how to build amazing capacity for adventure, |
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