Endurance Training
There's no easy way for us mere mortals to train for an endurance event. Not all of us have the financial freedom like professional athletes. Nor are most of us as savage as David Goggins or Cameron Hanes. If you're going to attempt to train for an endurance event like the Goggins 4x4x48, your local marathon, The Crucible, or spending weeks on end in the backcountry of The Rockies hiking 15-20 miles a day, you have to do it right. After I got my ass handed to me by the hills of central Michigan, I knew I had to step up my training game if I were going to have fun and accomplish my goals of hiking in the mountains and getting my revenge on those hills in Michigan.
In the late Summer/Early Autumn of 2019, I participated in my first endurance event, The Crucible, Michigan's largest organized endurance hike. I was confident and sadly, cocky until I arrived. This 22 mile hike was littered with hills. Hills were foregin to me at the time since I live in an area that is as flat as a board. Sure, I could hike 22 miles all day on flat land with weed wacker in hand and a leaf blower on my back. However, if you add hills, inclines and declines, that's it, “Game over, man!”
After having my ass handed to me by the hills of central Michigan, I took a long hard look at my training. Not only because I wanted to go back and not blow out my semitendinosus, but also because I was about to start training for my adventures in the Rockies and many National Parks. If the central hills of Michigan were too difficult for me, how the hell was I going to tackle the high elevation and the steep inclines of the Rockies? Being the nerd and hyper focused individual I am, I took my nerdism along with my ever stubborn determination and started to develop my own training program via countless hours of research along with trial and error and tips from some dear friends.
When it comes down to endurance training, there are 3 distinct types of training that you can do that will aid in your success in accomplishing your goals, aerobic endurance, anaerobic endurance, and strength endurance. Aside from physical preparation, there is also mental preparedness. Or as I like to call it, Mental Fortitude. Your mind has to be ready and willing to push through now only the discomfort and pain that your muscles, lungs, joints and heart may be going through, but you also have to push through the environmental discomfort, cold, hot, rainy, windy, humid and so on. These additional discomforts are usually what makes an individual tap out, give in, or quit. The last thing you want to do after training for months on end is because you're uncomfortable. Just remember, that cold/warm shower or warm bed will be waiting for you when you get home. After you finish the event.
My training, or my outlook on fitness may seem unconventional, extreme, or pointless to some, and even most. Most aren't training for events like an endurance “athlete” (I don't consider myself an athlete) would train for. I don't train for fancy muscles or to powerlift. I train to hike for miles on end, for days on end, in weather that is either the epitome of uncomfortable, or at times, deadly and dangerous. When I tell people I train 7 days a week, twice a day, sometimes three times a day. I'm usually hit with the look of insanity or that I do not know what I am doing. If I feel like I am up for the discussion or at times argument, I will point them to not only David Goggins, Zack Bitter, or Cameron Hanes. I will also point out any professional athlete, hard laborer, current or historical.
I know you're thinking that I am crazy, I am, but hear me out. At most times, I follow the Pavel Tsatsouline method of training. I do not workout to failure. I workout to quit. The theory is, if you workout to failure, the next day or time you hit the gym, you will be too sore to reach your full potential. If you quit when you reach the point just before failure, the next time you hit the gym, you will be able to go just a little bit further than you did last time. This train of thought not only reduces the risk of injury, it also enables you to be consistent. Consistency in any endeavor is key.
Aside from learning from Tsatsouline, I dug deep into athletes that have accomplished similar goals to mine. Sadly, at first it took me some time to find reliable and dependable information. If you aren't aware, the internet is full of grifters and influencers attempting to make a quick buck of any individual seeking help and truth. It is damn near impossible to find the right resources. Fortunately for me, I am stubborn and will find what I need. It just takes time. However, for you, it's all linked right here.
Youtube brought me to a great resource and avid hiker, Chase Mountains. He offers plenty of free tips and tricks for not just fitness, but also gear. Aside from being an avid hiker, I am also an avid archer/archery hunter. If you're into archery, you're well aware of John Dudley. Dudley and trainer Bert Sorin of Sorinex Exercise Equipment developed a system called, Knock Fit. The program can be used for hikers as well. They utilized principles and developed the PPLC, Push Pull Lift Core. This not only includes workouts and methods to improve fitness, it also utilizes movements that will aid in getting in and out in the mountains.
I recently discovered Knees Over Toes Guy. His Instagram and YouTube channel are full of amazing videos and pointers aiding us all in ignored muscles and movements. He focuses on strengthening ankles, shins, calves, knees, hips, glutes and lower back. The routines are designed to increase strength and mobility in ankles, knees and hips. In the opposite of the Yoga philosophy, Knees Over Toes creates flexibility, strength and stability not in static holds, but in movements that our body, sports medicine, and modern life have ignored or abused.
For years I have been an avid fan of Yoga. I know, most men don't do Yoga, but hey, some of the greatest athletes in the world are avid practitioners of Yoga. Famous Jiu-Jitsu specialist Nicolas Gregoriades coined the phrase “Yoga is a martial art you do against yourself.” I have recently been doing Yoga via ONNIT and Black Swan Yoga out of Austin, Texas. ONNIT has a home based program with trainers and Yoga called “The ONNIT 6 Challenge.”
With all this information laid on you, it's either easy to call me crazy, feel overwhelmed, or be confused on how to go about all of this physical and mental training. The key to success is, “The 4 D’s” dedication, determination, drive, and discipline. Aside from that, there is also routine. Routine is key to success in whatever you want to achieve and how to accomplish your goals. With all of this, you would be surprised what the human body and the mind are capable of doing and pushing through.
I don't like gyms, I don't like the environment and I've always said, I can get the workout I need either at home, in the yard, or at the park. With that said, I do use some equipment. The equipment is minimal and quite affordable. Since I am a fan of Tsatsouline, I clearly use kettlebells. You can do anything with a kettlebell and workout any muscle group with one or two kettlebells. Resistance bands are also great for a home workout. Again, if you're creative, you can work every muscle group you need to work. One thing that many people neglect is the efficiency of their own body weight and gravity. Pushups, situps, and chin ups are amazingly effective exercises. I have to mention these calf raise blocks. Not only are they great for stretching the hamstrings and calves, they also improve your posture while doing squats. Taking the pressure off your lower back and hip flexors, improving your gains.
My training isn't just limited to what I list below. Along with my training with my routines, I also utilize long hikes at my local parks. Landscaping is also a great training method. I don't do it professionally anymore, but I still maintain a number of lawns. Landscaping/maintenance in Ohio goes from early April to mid December. In the winter months, I go for long hikes in the frigid temperatures and snow. Not only is this extremely uncomfortable, hiking in snow is quite difficult. I liken it to hiking in the sand. It's safe to say, I am in a constant state of training.
Before I leave you, I have to mention how I maintain my health through this constant state of training. I drink a ton of coffee. I love coffee. Sadly, coffee is a diuretic, so I developed my own liquid hydration supplement that I can add to my coffee and my water. I also drink a gallon of water a day. Needless to say, I always have to pee. I also take a ton of vitamins. Fish oil and a multivitamin twice a day, plus the nutrients in my hydration multiplier.
Below is a basic week for me. This month, February of 2022 I am training for the Goggins 4x4x48 and I am training to fail this month. In March, I will train to quit and switch my routines. I will mention, I am out of bed by 5 am so I can at least get a run or hike in before work. I then come home and workout after work. If I have the day off, I do my morning cardio, workout, then in the afternoon, I will take the last half of my workout and do that. If I dont have the day off, I do cardio in the morning and routine after work.
Sunday - Half mile walk to warm up, 2 mile run, half mile cool down
Kettlebell routine 2 40lbs - 3 sets of 20
Suitcase Deadlift
Standing Upper Chest Press
Kettlebell Curl
Kettlebell Halo/Around the Head
Clean Press 10/10
Over Head Press/Overhead Tricep Extensions
Split Stance Row 10/10
Reverse Lunge 10/10
Kettlebell Swing
Crunches
Reverse Crunches
Leg Raises
Mountain Climbers
Twisting Side Planks 10/10
Plank 20 Seconds
20 Minutes of stretching
Monday - Murph Training Program
3 Mile Ruck (20-40lbs)
5 sets - First set 25 reps. Sets 2-3 20 reps. Set 4-25 reps. Set 5 to failure
Standing Russian Twist
Kettlebell Swings
Russian Deadlift
Goblet Squats
Overhead Press
Pullups
Second Half
Crunches
Reverse Crunches
Leg Raises
Mountain Climbers
Twisting Side Planks 10/10
Plank 20 Seconds
Bridges
Donkey Kicks
Resistance Band Side Step
Yoga (evening before bed)
Tuesday - Half mile walk to warm up, 2 mile run, half mile cool down
3 sets - First set 25 reps. Set 2 20 reps. Set 3 to failure
Upright Rows
Bicep Curls (static hold between reps)
Side/Middle/Front Raise 10/10
Pull Apart to Overhead Pull Down
Archery Draw 20/20 10 second static hold
Chest Fly
Torso Twist 10 second static hold
Band Punch
Face Pull
Second Half
Knees Over Toes Routine
20 Minutes of Stretching
Wednesday - Murph Training Program
3 Mile Ruck (20-40lbs)
5 sets - First set 25 reps. Sets 2-3 20 reps. Set 4-25 reps. Set 5 to failure
Standing Russian Twist
Kettlebell Swings
Russian Deadlift
Goblet Squats
Overhead Press
Pullups
Second Half
Crunches
Reverse Crunches
Leg Raises
Mountain Climbers
Twisting Side Planks 10/10
Plank 20 Seconds
Bridges
Donkey Kicks
Resistance Band Side Step
Yoga (evening before bed)
Thursday - Half mile walk to warm up, 2 mile run, half mile cool down
3 sets - First set 25 reps. Set 2 20 reps. Set 3 to failure
Upright Rows
Bicep Curls (static hold between reps)
Side/Middle/Front Raise 10/10
Pull Apart to Overhead Pull Down
Archery Draw 20/20 10 second static hold
Chest Fly
Torso Twist 10 second static hold
Band Punch
Face Pull
Second Half
Knees Over Toes Routine
20 Minutes of Stretching
Friday - Murph Training Program
3 Mile Ruck (20-40lbs)
5 sets - First set 25 reps. Sets 2-3 20 reps. Set 4-25 reps. Set 5 to failure
Standing Russian Twist
Kettlebell Swings
Russian Deadlift
Goblet Squats
Overhead Press
Pullups
Second Half
Crunches
Reverse Crunches
Leg Raises
Mountain Climbers
Twisting Side Planks 10/10
Plank 20 Seconds
Bridges
Donkey Kicks
Resistance Band Side Step
Yoga (evening before bed)
Saturday - Half mile walk to warm up, 2 mile run, half mile cool down
3 sets - First set 25 reps. Set 2 20 reps. Set 3 to failure
Upright Rows
Bicep Curls (static hold between reps)
Side/Middle/Front Raise 10/10
Pull Apart to Overhead Pull Down
Archery Draw 20/20 10 second static hold
Chest Fly
Torso Twist 10 second static hold
Band Punch
Face Pull
Second Half
Knees Over Toes Routine
Yoga
