September 29
Back story: Awhile back during a meeting with Coach Travis, he mentioned a cash-out which seemed to kick his ass. Using only a box and a bar, he performed step-ups for -- I think -- a minute straight. Simple and tough. I liked it!
The now: After researching some different workouts, I came across a similar workout used by some special forces guys aptly named, The Grudge. I liked it! (And trembled slightly in my seat.)
I'm just going to copy his posting for everyone to read. And yes, this will need to be scaled!
"THE GRUDGE"
Obj: Sport-specific work stamina
Training: 1000x step ups @ 45#, for time
Step to a box or bench 18-24" high, if possible
Comments:
Nowhere to hide today. Load up a pack, find a step, look at the clock, and go. There's no warm up. This is pure drudgery.
The lowly, simple, but devastating step up, is the way I train climbing uphill in a gym format. There are some rules: (1) alternate feet each step, (2) bring the stepping leg to a full knee lock out, before stepping back down.
"The Grudge" is the second part of my military athlete fitness test. Many of you can look forward to a deployment to Afghanistan and there, will face endless rocky dirt trails, up steep ass hills. In my gym we've had great success in the transfer of hill and mountain climbing ability from doing thousands of step ups.
These things suck, but they work.
I finished at 45:56. A "minimum" passing time is 50 minutes.
To keep count I filled my pocket with 20 pennies. Every 50 steps, I threw a penny on the ground. It worked well.
Good luck. Please email your time and thoughts ....
- Rob
Obj: Sport-specific work stamina
Training: 1000x step ups @ 45#, for time
Step to a box or bench 18-24" high, if possible
Comments:
Nowhere to hide today. Load up a pack, find a step, look at the clock, and go. There's no warm up. This is pure drudgery.
The lowly, simple, but devastating step up, is the way I train climbing uphill in a gym format. There are some rules: (1) alternate feet each step, (2) bring the stepping leg to a full knee lock out, before stepping back down.
"The Grudge" is the second part of my military athlete fitness test. Many of you can look forward to a deployment to Afghanistan and there, will face endless rocky dirt trails, up steep ass hills. In my gym we've had great success in the transfer of hill and mountain climbing ability from doing thousands of step ups.
These things suck, but they work.
I finished at 45:56. A "minimum" passing time is 50 minutes.
To keep count I filled my pocket with 20 pennies. Every 50 steps, I threw a penny on the ground. It worked well.
Good luck. Please email your time and thoughts ....
- Rob
Scale to the best of your own abilities:
Savages: 1000 @ 45#
Big Dogs: 850 @ 45#
Pack Dogs: 750 @ 45#
The Pack: 650 @ 45#
Pups: 450 @ 15#
Different ways to hold the weight. Use the bar and rack onto your back. Grab a Db or Kb. Use a plate. Use whatever is most comfortable to you. By the way, fellas use the 45s and ladies use the 35s; unless you're scaling weight. (And yes, each ascension up and back down is 1.)
Good luck and may the force be with you!
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i like this. i think i will do it tomorrow.
Nice...reminds me of the mountain!
This is like climbing the Eiffel Tower Steps almost 4 times...
I took the elevator at the Eiffel Tower!
at least their not box jumps... :)
What were people's times? Might give this lil' guy a go tomorrow...