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Physical Training For Mountain Hunts & Backpacking
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<blockquote data-quote="CoachChris" data-source="post: 1235948" data-attributes="member: 12508"><p>These 2 calculators will help you figure out your nutrition</p><p>#1 <a href="http://www.weightrainer.net/circbf.html" target="_blank">The WeighTrainer - Bodybuilding, Powerlifting, Weightlifting, Strength Training, Nutrition</a></p><p></p><p>#2 <a href="http://www.weightrainer.net/losscalc.html" target="_blank">The WeighTrainer - Bodybuilding, Powerlifting, Weightlifting, Strength Training, Nutrition</a> (You're "Lightly active")</p><p></p><p>If you take the time to calculate your meals for a couple of weeks it will pay off huge in the long run</p><p><a href="http://nutritiondata.self.com/" target="_blank">SELF Nutrition Data | Food Facts, Information & Calorie Calculator</a></p><p><a href="https://www.amazon.com/dp/B00O5U4NDQ/?tag=lrhmag19-20" target="_blank">https://www.amazon.com/dp/B00O5U4NDQ/?tag=lrhmag19-20</a></p><p></p><p></p><p>Everything we do is based on a percentage of absolute strength. </p><p>The stronger you are the lower the percentage of your absolute strength is necessary to accomplish a given task.</p><p>This is the Absolute Strength <----> Absolute Endurance Continuum</p><p>Absolute Strength<>Endurance-Strength<>Strength-Endurance<>Absolute Endurance</p><p></p><p><strong>Absolute Strength</strong></p><p>Programming doesn't have to be complicated, arduous or brutal. </p><p>It does have to be consistent and constant. You need steady, progressive overload to make progress. </p><p></p><p>For folks over 35 I recommend 1 of these 2 books</p><p><a href="https://www.amazon.com/dp/1583335137/?tag=lrhmag19-20" target="_blank">https://www.amazon.com/dp/1583335137/?tag=lrhmag19-20</a></p><p></p><p><a href="https://www.amazon.com/dp/B003334Y26/?tag=lrhmag19-20" target="_blank">https://www.amazon.com/dp/B003334Y26/?tag=lrhmag19-20</a></p><p></p><p><strong>Endurance-Strength</strong></p><p>Your sandbag walks are a form of Endurance-Strength training. They're important! You're on the right track with those. </p><p></p><p><strong>Strength-Endurance</strong></p><p>You also need Strength-Endurance. You need to get out with a day pack and put in some serious miles. You need to be in the mountains dealing with the terrain.</p><p>You need to climb Everest to climb Everest. You do need to go uphill. </p><p></p><p><strong>Absolute Endurance</strong></p><p>Endurance is built the process of increasing capillary density in muscle fibers. It has far less to do with your cardio-respiratory system than most believe.</p><p>You need to get out for some long walks on relatively gentle terrain. This doesn't need to be in the mountains. You can mow those yards back to back and then go out for a long walk around town right after.</p><p></p><p><strong>Zero Days/Recovery</strong></p><p>You can only train as hard as you can recover. This means you need days where you do nothing. Full rest days. Come home from work, go to the range, watch some TV, read, reload and hit the rack. </p><p>You also have to plan to have weeks where you back way off on everything ie "Deload weeks". Deloads allow your body to recover and supercompensate. You want to back off, say, every 6th week by 60%.</p><p></p><p><strong>Active recovery</strong></p><p>Short walk around the neighborhood, easy bike ride, swimming, etc... Active days with low stress. Doesn't need to be long, 45-60min. </p><p></p><p>The most important part to making progress is patience. You have to manage fatigue in your training. You can't beat the crap out of yourself in one of these and expect to make progress over time. Moderation is key</p><p>You need to slowly increase the loads in your strength work and slowly increase the time out in your endurance training. </p><p></p><p><strong><u>Sample schedule</u></strong></p><p><strong>Mon -</strong> Weight training</p><p><strong>Tue -</strong> Sandbag walk </p><p><strong>Wed -</strong> Zero day</p><p><strong>Thurs -</strong> Weight training</p><p><strong>Fri -</strong> Active recovery</p><p><strong>Sat -</strong> Day hike</p><p><strong>Sun -</strong> Mow lawns + long walk</p><p></p><p>Keep a journal!!! Write everything down!!!</p><p>You can't get to your destination if you don't know where you are.</p><p></p><p>It's a journey!! Enjoy the journey!!</p><p>Hope this helps?</p></blockquote><p></p>
[QUOTE="CoachChris, post: 1235948, member: 12508"] These 2 calculators will help you figure out your nutrition #1 [url=http://www.weightrainer.net/circbf.html]The WeighTrainer - Bodybuilding, Powerlifting, Weightlifting, Strength Training, Nutrition[/url] #2 [url=http://www.weightrainer.net/losscalc.html]The WeighTrainer - Bodybuilding, Powerlifting, Weightlifting, Strength Training, Nutrition[/url] (You're "Lightly active") If you take the time to calculate your meals for a couple of weeks it will pay off huge in the long run [url=http://nutritiondata.self.com/]SELF Nutrition Data | Food Facts, Information & Calorie Calculator[/url] [URL]https://www.amazon.com/dp/B00O5U4NDQ/?tag=lrhmag19-20[/URL] Everything we do is based on a percentage of absolute strength. The stronger you are the lower the percentage of your absolute strength is necessary to accomplish a given task. This is the Absolute Strength <----> Absolute Endurance Continuum Absolute Strength<>Endurance-Strength<>Strength-Endurance<>Absolute Endurance [B]Absolute Strength[/B] Programming doesn't have to be complicated, arduous or brutal. It does have to be consistent and constant. You need steady, progressive overload to make progress. For folks over 35 I recommend 1 of these 2 books [URL]https://www.amazon.com/dp/1583335137/?tag=lrhmag19-20[/URL] [URL]https://www.amazon.com/dp/B003334Y26/?tag=lrhmag19-20[/URL] [B]Endurance-Strength[/B] Your sandbag walks are a form of Endurance-Strength training. They're important! You're on the right track with those. [B]Strength-Endurance[/B] You also need Strength-Endurance. You need to get out with a day pack and put in some serious miles. You need to be in the mountains dealing with the terrain. You need to climb Everest to climb Everest. You do need to go uphill. [B]Absolute Endurance[/B] Endurance is built the process of increasing capillary density in muscle fibers. It has far less to do with your cardio-respiratory system than most believe. You need to get out for some long walks on relatively gentle terrain. This doesn't need to be in the mountains. You can mow those yards back to back and then go out for a long walk around town right after. [B]Zero Days/Recovery[/B] You can only train as hard as you can recover. This means you need days where you do nothing. Full rest days. Come home from work, go to the range, watch some TV, read, reload and hit the rack. You also have to plan to have weeks where you back way off on everything ie "Deload weeks". Deloads allow your body to recover and supercompensate. You want to back off, say, every 6th week by 60%. [B]Active recovery[/B] Short walk around the neighborhood, easy bike ride, swimming, etc... Active days with low stress. Doesn't need to be long, 45-60min. The most important part to making progress is patience. You have to manage fatigue in your training. You can't beat the crap out of yourself in one of these and expect to make progress over time. Moderation is key You need to slowly increase the loads in your strength work and slowly increase the time out in your endurance training. [B][U]Sample schedule[/U][/B] [B]Mon -[/B] Weight training [B]Tue -[/B] Sandbag walk [B]Wed -[/B] Zero day [B]Thurs -[/B] Weight training [B]Fri -[/B] Active recovery [B]Sat -[/B] Day hike [B]Sun -[/B] Mow lawns + long walk Keep a journal!!! Write everything down!!! You can't get to your destination if you don't know where you are. It's a journey!! Enjoy the journey!! Hope this helps? [/QUOTE]
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