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Old 06-24-2010, 10:05 AM   #21
R. Alan Hester
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Quote:
Originally Posted by Shane Skowron View Post
Don't know much about step-ups for strength, but I know some endurance athletes who rely on high-rep step-ups for endurance, especially in the mountains. Rob Shaul is a big advocate of them.

However, it's the most boring exercise I've ever done in my entire life, no joke. 20 minutes and I was going crazy. This is coming from a guy who has run, rowed, swam, and metcon'd for hours at a time.
As per Shaul's advice, I have been doing weighted step-ups in preparation for my Peru hiking trip (usually sets of 50 on 24" box with weight vest). And, yes, they are boring, so I have them as part of a circuit and listen to books on tape while working out.
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Old 06-24-2010, 06:36 PM   #22
Chris Butler
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I had no idea Rob Shaul was such an influence in the fitness community? I wish his gym wasn't completely out of my way.
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Old 06-25-2010, 05:41 AM   #23
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Only with a certain segment.
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Old 06-25-2010, 06:28 AM   #24
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He's a cool dude. Uses common sense. And oh yeah, he actually works out with his athletes.
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Old 06-25-2010, 06:59 AM   #25
Allen Yeh
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Quote:
Originally Posted by R. Alan Hester View Post
As per Shaul's advice, I have been doing weighted step-ups in preparation for my Peru hiking trip (usually sets of 50 on 24" box with weight vest). And, yes, they are boring, so I have them as part of a circuit and listen to books on tape while working out.
Ditto that...the other day rounds of 400m run and 50 stepupsw/45# pack ....the stepups weren't even hard it was just mind numbing and I did keep messing up my count when I was switching between left and right.
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Old 06-28-2010, 05:28 AM   #26
James Evans
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10 Step Ups
Manmakers with sensible dbs
10-9-8-7-6-5-4-3-2-1

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.
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Old 06-28-2010, 05:30 AM   #27
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PS I like Rob and miss being able to read both MA and Military Athlete. But I've discussed and agreed with Shaf in the past on some of the 'silly shit'.
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Old 06-28-2010, 09:04 AM   #28
R. Alan Hester
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a bit of skipping
.
As in rope or through a field, with a flower in your hair? How long were your walks?

I have avoided the leg blasters. The step-ups are nice as I have a strength imbalance between my legs, so that is working its way out.
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Old 06-28-2010, 09:20 AM   #29
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Through a field with a tambourine in my hand.

I should have remembered you guys jump rope. Over here boxers and 8 year old girls skip!

Last one we did was 22 miles. I did a quite a few 10 milers on my own.
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