In the last installment we had a bit of an introduction to the project, and left off just where we were going to start getting into real training.
For the overall structure of the training I was going to be following a basic outline that the good folks over at Uphill Athlete espouse. In essence this lumps the training into various segments, such as Base, Transition, Recovery, Intensity, Specific, and Taper. Within each of those segments reside the various training methods such as strength training, muscular endurance, aerobic, anaerobic, etc. I had also mentioned that I was going to be trying to minimize the amount of running and traditional locomotive endurance activities. This will be described in a bit more detail later on.
A big part of the base training is geared around strength. During the base period I am doing two dedicated strength sessions per week. These are pretty simple and involve the following: Heavy weighted box steps, push-ups, heavy weighted step downs, Turkish get-ups, and weighted lunges. All of these are done as six rep sets in a circuit fashion. Prior to doing the circuit I do an ab / ‘core’ session as a bit of a warmup. In addition to this I continue to do PT for my plantar fasciitis 3-4 times per week. I look upon this as strength training as well. The idea being to make the prime movers, along with the antagonist muscles, and all of the stabilizing and connective structures and tissues to be strong enough to support the more rigorous training to follow. One of the good things about the PT is that it also addresses ankles, calves, knees, and hips; all of which come into play.
The remainder of the base period is comprised of easy traditional locomotive stuff including light running, rucking, hiking, and cycling. Also being introduced here is one day a week of Anti-Glycolytic Step Training. The base period itself is about 7 weeks in duration. Bear in mind that whilst the base period is reasonably light, it still comes with an increasing intensity and volume structure. One thing I’ll say is that even though I have been progressing at a pretty slow rate (I think…) that it seems like I am only one step away from being squashed like a bug. There always seems to be a niggle here or a tweak there that I am cognizant of. I am always taking corrective action on one thing or another.
Following the base period will be a week long recovery period. Basically just backing off on volume and intensity and adding some more gentle mobility sessions. For the aforementioned reasons this isn’t going to come soon enough.
Now is probably as good a time as any to discuss one of the ‘new’ methods that I am relying upon heavily for my training. Anti-Glycolytic. (AGT) This is one of the new darlings in the alternative fitness communities. I won’t bore you with the science; it’s enough to say that it pertains to managing your energy systems in such a way that you avoid glycolysis and don’t go into an energy debt that you can’t quickly repay. It has you train in such a fashion that takes you right up to the edge of your AnT but not over. This is done in an interval method over extended periods of time. This should not be confused with most HIIT training which, yes uses intervals, but takes you well over your AnT. This is not to say that HIIT is not effective, because it is, but that it has its place elsewhere.
AGT can be coupled with many methods; the ones being of most interest to our purposes here are non-traditional. I compiled a selection of such modalities and began to test them during the early base period. The goal being to find the one(s) most applicable to apply to the project going forward into the hard training phases. The ones that made the list were: Iron Cardio, Snatch Walking, AXE, and AGST. I’ll just briefly touch on each.
Iron Cardio. This is an AGT protocol that uses kettlebells. The basic format is a single or double kettlebell clean to rack position, overhead press back to rack, and a squat. Then repeat.
Snatch Walking. Also AGT with a kettlebell. As the name sort of implies… Snatch the kettlebell, lower to rack take a step forward, park the bell, and repeat.
AXE. Again with the kettlebells. (Although there are non-kb variations) The programme as written uses swings, (or snatches). The idea is similar however. Doing sets of low rep heavy swings to just at your AnT, coupled with ample rest between sets.
AGST. Anti-Glycolytic Step Training. Finally no kettlebells involved. I will go into a bit more detail on this one, because I picked it as my primary go-forward tool. I won’t go into too many specifics however, since it is a proprietary programme that the originator was kind enough to allow me to test. The reason that I selected it, is that the actions closely mimic actual trail locomotion, and that it provided better muscular endurance and more appropriate heart rate adaptations than the other 3 candidates did. Additionally this programme is being used by some elite mountain athletes. Success leaves tracks…. The premise is very simple, and one that I am, and you regular readers, are familiar with… Weighted Box-Steps. The secret sauce of course, is in the programming of step heights, cadence, interval lengths, and weight. It’s still early days, but thus far AGST is very promising.
I suspect that I will however utilise one or more of the other three AGT methods during the recovery weeks. Undoubtedly either AXE or Snatch Walking, as they will be more ‘knee friendly’, if that’s even a thing in this game
Another fun little activity besides chronicling the project here, is that I am going to be creating a companion video. More on that in future installments…