Mountain Base Atalanta is the fourth and final in our Mountain Base “Greek Heroine.”
These plans deploy our most recent evolution of “Fluid Periodization” and train the five elements of mountain athlete “base” fitness concurrently: relative strength, work capacity, chassis integrity, endurance (running, uphill hiking) and climbing fitness.
Atalanta is a “balanced” cycle in the sense that all 5 attributes are trained in nearly equal proportions.
Strength – Atalanta’s strength work hinges around “back squats” and our version of “Super Squats” progression. If you’ve never done Super Squats before – you’re in for quite an experience! “Super Squats” is 20x reps of a percentage of your 1 Rep Max with 3 deep breaths between each rep. The barbell remains across your shoulders the entire time, and the result is a 3-5 minute total effort. Super Squats is one of the most efficient strength progressions we’ve come across.
You’ll also train upper body strength. Atalanta includes an assessed and progressed pull up work, and upper body pressing work. As well – our Chassis Integrity work is strength and strength endurance training for your “mountain chassis” – knees to shoulders.
Work Capacity – Alternates between a hard, intense, gym-based 10-minute density effort and a longer, 20-25 minute effort which combines light lifting and step ups or a run.
Endurance – Atalanta’s endurance work deploys two modes and intensities. The first, on Wednesdays, is an intense, combined, relatively short (24-30 minute) step up and 25m shuttle effort. After completing an assessment, you complete intervals of step ups and shuttles based on your assessment results.
Friday’s is a moderate uphill hiking under load effort which progresses across the cycle in distance – specifically vertical feet. You’ll begin by hiking uphill 2000 vertical feet, and finish at 3000.
Climbing – Atalanta’s climbing fitness is focused on strength. You’ll complete short, but hard, hang board and campus board intervals.
Here is the weekly schedule:
- Monday – Work Capacity, Chassis Integrity
- Tuesday – Super Squats, Upper Body Strength (pull ups included), Climbing Fitness
- Wednesday – Endurance (step ups + shuttles), Chassis Integrity
- Thursday – Super Squats, Upper Body Strength (pull ups included), Climbing Fitness
- Friday – Endurance (uphill hiking under load)
– Rob Shaul