Easy Carry and Timed Step-Ups:
A Simple Recipe for Strength and Performance By Andrea U-Shi Chang, StrongFirst Certified Master Instructor The simplest of things can make the biggest gains. One of our students summited Mt. Rainier—a very technical climb of more than 9000 vertical feet—twice in one week and just days apart with no discernable recovery issues. A great example of strength, endurance, and work capacity! | “The first time I summited Mt. Rainier last year, it was a really hard climb, and I was beat up and sore for more than a week afterward. This year, after my Strong Endurance and All-Terrain Conditioning protocol training, I summited the same mountain twice in one week! I was able to climb two different routes, and my heart rate stayed close to zone one the ENTIRE time. I was back at KETTLEBILITY training right away and wasn’t sore at all!”—Angel Burr, Seattle | | Another student in his mid-70s, after hearing about our other student’s gains with this training protocol and seeing Angel’s results, decided to add loaded farmer carries into his daily walks with his wife. Both outcomes I consider great successes!
The simple recipe is Heart Rate Step-Up Training (HRST) from Kenneth Bolyard, SFG Elite, plus an Easy Carry Day. Two simple strength endurance, work capacity, and mental toughness protocols from StrongFirst Master Instructor Derek Toshner’s All-Terrain ConditioningTM Seminar. Both of which are firmly rooted in Strong EnduranceTM principles. For our group classes, we combined them into the following protocol with great success. | Easy Carry and Timed Step-Ups You will need one kettlebell, a step-up box, and a timer.
Find a box or step that is approximately 75% of your Bent Knee Height (BKH). The details for this calculation are in the All-Terrain Conditioning manual, and Kenneth Bolyard’s article, but an easy approximation for the step is the height of the student’s tibial tuberosity (the bony bump under the knee at the top of the shin).
Set the clock for 40 minutes (or up to 80 minutes). We stick to 40 minutes simply because our group classes are an hour, and we reserve the additional time for movement prep, mobility work, and cool down.
When the clock starts, begin stepping (see video). The goal is a medium pace of 19 steps per minute for one minute, followed by a top-down Get-Up (GDDU: Get Down/Get Up—with the kettlebell never touching the floor).
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After the conclusion of the step-ups and GDDU, assess heart rate. The goal is to stay in zone 2 heart rate, which is approximately 70% of the student’s max heart rate (MHR). For our group classes, we use the talk test to determine readiness. If the student’s heart rate (HR) is higher than zone 2, or cannot perform the talk test, begin active recovery until readiness has been achieved. If the student’s HR is in zone 2, or they can perform the talk test, perform active recovery until the top of the minute and begin stepping again. Note: The goal of the active recovery is to return to zone 2 HR and/or talk test readiness.
Options for kettlebell hold during step-ups:
GDDU: switch arms each set or use the working arm when doing single arm work.
Active recovery options: Overhead hold, march, walk, or lunges Rack hold, march, walk, or lunges Two-hand rack/goblet hold, march, walk, or lunges Behind the back hold and/or hinge Hanging deadlifts, or cleans Single-leg hanging deadlifts or hanging kickstands Halos Slingshots (around the world) Front squats or goblet squats Bent over rows Use your imagination!
KEEP THE KETTLEBELL OFF THE FLOOR…and your form intact and crisp! If you cannot, you are done for the day. Make a note of your time and load, and work to keep it off the floor longer next time. If it is silly easy, then use a heavier kettlebell next time.
Work capacity trumps many things, and this protocol has shown us that even working consistently on strength, endurance, and mental toughness once a week really ups the “what the heck” effect in training and life outside the gym. Let us know how your group classes and students enjoy this one; via email, social media, and the StrongFirst forum.
Andrea U-Shi Chang is a StrongFirst Certified Master Instructor and the Head Instructor and Co-Owner of KETTLEBILITY, a StrongFirst Accredited Gym. | | | | | |
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