***********************************
QUESTIONS AND ANSWERS
***********************************
QUESTION
Hi Rob,
I have a question about your strength standards; I’m nowhere near your bench or push press standards and am not gaining in these areas. I’m a tall, lanky guy, eat a disturbing amount of calories/protein, with background in endurance sports, trying this whole strength and power training thing for mountain sports (ski mountaineering, alpine climbing, etc). I’ve been doing the Mountain Guide Fitness for 8 months now. Should we be striving for these standards? Should I spend extra effort on gaining strength in these lacking areas (upper body)? I just wonder if a 1.5x BW bench would really help my alpine game. Like other enduro freaks, I’m worried that might slow me down, or I’m just wasting time training something not that important. Thanks for such a great resource
– C.
ANSWER
It’s not unusual for guys with your background and body type to struggle with the upper body strength standards. Be patient, and the strength will come.
Your second question: "How important is upper body strength to alpine climbing?" ….
We’re not in the business of creating body builders here – which means I don’t want to put any unnecessary mass on my mountain athletes – I understand you’ve got to haul the mass up the mountain. But, I feel there’s a risk to a mountain athlete who has an emancipated upper body.
Our strength standards – including the 1.5BW bench press for men, are actually modest in the strength world. I’ve found I can get guys to these standards without significant weight gain – but there is some. While I understand this mass has to be hauled up the mountain, I also believe it’s armor, which can help protect the athlete incase of impact. Also, with the strength comes durability – this is a huge goal of our strength training. We’ve found stronger athletes are harder to injure, if they do get injured, their injuries are not as bad, and if they do get injured, they recover faster. The upper body strength helps protect shoulders and backs.
Finally, the extra strength is there in case of an emergency – for example, your climbing partner goes down, and you need to haul him up, or carry him out, etc. This is especially important for my guides.
– Rob
*********************
QUESTION
Rob,
I’ve been training for rowing races (2k) and I’ve been looking for a strength program to integrate with my rowing training (currently 4 days a week). I’ve been adding in CrossFit classes 2 days a week that have a much greater strength emphasis than most CrossFit classes. It loosely follows Mark Ripptoes program. I’ve learned a lot and have definitely gotten stronger, though I’m still rather weak 150 pound or so f. squat and 215 pound deadlift at 6’4 173 pounds with a very touchy back. However, I’ve grown a bit disenchanted with the randomness and lack of periodization in CrossFit. I’m 42 so focused, periodized training seems better than blasting myself as CrossFit tends to do. Do you have any recommendations among your programs?
Thanks, sorry for the long email.
– D.
ANSWER
I’d recommend our Strength and Honor Program: www.mountainathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=39
In general, you’ll want to lift heavy, with not a lot of volume. Also – the plan is strength focused, but does include some work capacity sessions – you should skip these and just do the strength sessions. Your rowing will give you plenty of sport-specific work capacity.
You don’t want to train strength every day – but perhaps 2-3 days/week. If you do a 2-a-day with a strength session and a rowing session, train strength first (in the am), then row in the afternoon evening.
Follow the Strength and Honor training sessions in order, but again, skip the work capacity sessions, and you don’t need to strength train every day. I’d go 2-3 days/week.
– Rob
****************
QUESTION
Hi there,
I am considering both Mountain Athlete Base Fitness and Military Athlete Operator Training. I am actually neither in the military nor a mountain athlete but looking for a program that develops general physical preparedness. Very briefly, what are the differences between the two programs?
Thank you in advance,
– B.
ANSWER
Both use my programming theory, but the application is different. The Operator Sessions are much more intense and emphasize sport specific elements required by soldiers – sprinting, movement under load, pulling, focus on the "Combat Chassis."
Base Fitness at Mountain Athlete is general fitness.
The Mountain Guide Sessions at Mountain Athlete are what we do for the guides who train at the gym and also have a sport specific emphasis – hiking uphill under load, rock climbing fitness (the sessions include rock climb gym or system board efforts), a bent toward endurance, etc.
– Rob
******************
QUESTION
Rob,
I am 26, 5’9" and about 215(a bit overweight, with a bit of a gut if I’m being honest) and was trying to figure out a good fitness plan that doesn’t blast my legs all the time. I have a daily commute by bike of 6.5 miles with an elevation gain of 700ft(all of which is in the last 2 miles) and would like to get started getting my fitness(and body composition) into a strong, healthy and efficient routine. What would you recommend to achieve this without torching my legs(other then on fridays or saturdays)?
Thanks
– S.
ANSWER
Sorry S. –
I don’t have a plan for you.
Everything in the mountains begins with the legs, and all of our programming has a "Mountain Chassis" focus – legs, and core.
– Rob
**********************************