Subject: Sharpening the blade—Step Up article update

In the excellent documentary film Free Solo, Alex Honnold quotes his mother as saying, “Good enough isn’t.” Very StrongFirst.

 

We do not allow our blades to become dull. And while our essential skills may remain the same, how we teach and apply them is constantly being sharpened.

 

Kenneth Bolyard, StrongFirst Certified Team Leader, has been sharpening the blade on the loaded step-up program from his excellent article “Step Up” Your Adventure Training.

 

If you are unfamiliar with loaded step-ups for outdoor/adventure training, you should dig into this modality. Whether this is a winter training option or a mainstay of preparing for hiking, running, or adventure training (including elite climbing), loaded step-ups deliver a fantastic strength and conditioning method that can be added to almost any other training.

 

This update provides simplified heart rate ranges and methods to establish maximum heart rates. More detailed session procedures and other step-up training variables are also provided.

 

You can dig into the updated article here.

 

You can see Kenneth assisting Derek Toshner in teaching the upcoming All-Terrain Conditioning™ seminar in Darmstadt, Germany, and learn the step-up protocols and much more.

All-Terrain Conditioning™ Seminar

What results can you expect from using this step-up protocol?

Harald Motz performed two 5-week cycles of the HRST:

 

First cycle:

  • Vest weight 29kg

  • Set length 6min (up to 10 sets max)

Second cycle:

  • Vest weight of 22,5kg

  • Set length 4min (up to 15 sets max)

Each step-up was done in sync with a metronome. Never lost a step on any set. The total number of steps and accumulated vertical height could be calculated easily after a session. Each session length was determined/autoregulated by the ability to recover to a baseline on that particular day (temperature, overall state of rest...)

 

Calculation example on a maximum set length:

  • 6min x 19s/min x 10sets = 1140 total steps

  • 1140steps x 40cm box height: 456m elevation gain

  • 93kg bodyweight + 29kg vest = 122kg x 1140steps = 139,08 tons total = 69,54 tons per leg

A huge amount of work can be accumulated via box stepping!


Measured results after 10 total weeks:

  • Good 2kg of weight gain

  • Resting heart rate went from around 53 to around 48bpm

  • While on the HRST, Harald performed multiple 5-min snatch tests with the 24kg and 28kg kettlebell along with his Timeless Sinister training with the 48kg and 52kg (3-5 sessions a week)


So, this can be combined with other training very well.

 

Mia Farrow was introduced to the HRST in December 2021, shortly after she shared her big endurance goal of running Aconcagua360* with her then strength coach Peter Kirk.


*Aconcagua360/Project Argentina is a 110km FKT speed hike/run from the bottom of Aconcagua to the summit and back down the other side of the mountain, connecting the 2 gates. Start is at 2,800m, summit at 7,000m, and finishing at 2,500m. Current WR for women Solo is at 47 hours nonstop.


The thing she truly appreciated with the HRST is the minimalistic approach, it wasn’t taxing on the body, and it still engaged her in the movement of proper mechanics, proper breathing, and balance and coordination—which she needed for trail running and mountaineering. This was also good way to add more endurance work without stressing the legs especially after an injury. Besides, they were in the middle of an extremely hot summer in Sydney Australia—so doing the HRST in the shade vs running for hours in the hot sun was a smarter way to train.


Mia’s first HRST assessment was at 4min intervals and it took a few sessions for her nervous system to adjust.


Mia remembered it required focus and patience, being able to relax and breath (inhaling on the 2 steps-up and exhaling on the 2 steps-down) while alternating feet, and it probably took 6-8 weeks to comfortably move through different set-ups based on tempo/pace.


She has equally started enjoying 19 and 24 SPM, her coordination was better and so was her HR recovery.


After 12 weeks, she decided to speed hike / run one of her favourite peaks in Oz, twice in the same day, 3207m elevation gain, some 33km RT. (21 miles 10,521 ft elevation gain.) And it was a success.


With Mia’s words:


“Needless to say, the 3 weeks expedition in Argentina was a huge success and carrying a 20kg pack at such high altitude was comfortable.


I look forward to testing it out at a 50km UTMB race next week and climbing & speed running Mt Aspiring in New Zealand in February.


My resting HR this year has come down to 39-40, from some 47-48 a couple of years ago. Given I’m well into my mid 40’s, it’s a good feeling, to be getting fitter and stronger.”

Mia Farrow

Also, remember that Metal Tuesday ends tonight!

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