10 Step Ups
Manmakers with sensible dbs
So, that's 100 step ups followed by 10 manmakers then 90 step ups followed by 9 manmakers etc.
All done wearing a 20kg vest or pack.
I did this recently in prep for a little expedition here in the UK and it sucked more than I remembered. Utterly mindnumbing. Cheers Rob Shaul.
I had planned to do a lot of step ups and leg blasters over the last 12 months as per the Mountain Athlete approach and instead I just did the stuff I enjoyed, back squats, dls, box jumps, a bit of skipping and a lot of walking. I've done the odd high rep bodyweight squat session as a finisher and I've run only 6 times this year (one of which was 9 reps of hill sprints).
The weekend before last I climbed the 3 highest mountains in the UK in under 24 hours and I didn't feel let down by my training whatsoever. On a global stage Ben Nevis, Scafell Pike and Snowdon are hardly monstrous but they're not easy in the same day.
Take home? Strength + a bit of circuit type work + sport specific (long walks with a back, often into the early morning) hits the spot. Overthinking and seeking the silver bullet doesn't.
The rationale for reduced gin intake and the knowledge of the perils of alcoholism and attendant metabolic derangement has almost entirely come from physicians and researchers.