Book review of Training for the Uphill Athlete by Steve House, Scott Johnson and Kilian Jornet

Training for the Uphill Athlete

Summary of Training for the Uphill Athlete

Introduction

Training for the Uphill Athlete is a comprehensive guide designed to elevate the performance of athletes tackling mountainous terrains. Written by renowned coaches and athletes Steve House, Scott Johnston, and Kilian Jornet, the book combines scientific principles with practical insights to help readers achieve their peak performance in uphill sports.

Main Intent

The main intent of Training for the Uphill Athlete is to provide a detailed and scientifically backed training regimen for athletes involved in uphill sports. The book aims to bridge the gap between general athletic training and the specific demands of uphill endeavors, offering a tailored approach to enhancing endurance, strength, and technique.

Major Topics Covered

  1. Fundamentals of Uphill Training
    • Physiological principles
    • Importance of aerobic base
    • Role of strength training
  2. Training Methodologies
    • Periodization and training cycles
    • High-intensity interval training (HIIT)
    • Endurance-building strategies
  3. Strength and Conditioning
    • Specific strength exercises for uphill athletes
    • Plyometrics and their benefits
    • Flexibility and mobility routines
  4. Nutrition and Recovery
    • Nutritional needs for endurance athletes
    • Recovery techniques and their importance
    • Managing fatigue and preventing injuries
  5. Mental Preparation
    • Psychological strategies for uphill challenges
    • Goal setting and motivation
    • Coping with setbacks and mental fatigue
  6. Sport-Specific Training Plans
    • Training plans for different levels of athletes
    • Customizing plans for specific goals
    • Monitoring progress and adjusting training

Sample Workouts from the 8-Week Beginner Mountaineering Training Plan

The 8-Week Beginner Mountaineering Training Plan is designed to build a solid foundation for those new to mountaineering. Here are some sample workouts included in the plan:

Week 1

  • Day 1: Aerobic Base
    • 1 hour of Zone 1 hiking or brisk walking
  • Day 3: Strength Training
    • Warm-up: 10 minutes of light cardio
    • Main set:
      • 3 sets of 10 bodyweight squats
      • 3 sets of 10 push-ups
      • 3 sets of 10 lunges (each leg)
      • 3 sets of 20-second planks

Week 3

  • Day 1: Aerobic Interval Training
    • 1 hour of hiking with 4x5-minute intervals at Zone 3 effort, with 5 minutes of Zone 1 recovery between intervals
  • Day 4: Strength and Mobility
    • Warm-up: 10 minutes of light cardio
    • Main set:
      • 3 sets of 15 bodyweight squats
      • 3 sets of 10 pull-ups (or assisted pull-ups)
      • 3 sets of 12 step-ups (each leg)
      • 3 sets of 30-second side planks (each side)
    • Cool down with 10 minutes of stretching focusing on lower body

Week 5

  • Day 2: Aerobic Base and Hill Work
    • 1.5 hours of Zone 1-2 hiking, including 30 minutes of continuous uphill walking
  • Day 5: Strength Endurance
    • Warm-up: 10 minutes of light cardio
    • Main set:
      • 2 sets of 20 walking lunges
      • 2 sets of 15 bodyweight squats with a 2-second hold at the bottom
      • 2 sets of 10 push-ups with a 2-second hold at the bottom
      • 2 sets of 15 step-ups with a 2-second hold at the top
    • Cool down with 10 minutes of stretching focusing on hip flexors and quadriceps

Week 7

  • Day 3: Long Aerobic Effort
    • 2 hours of Zone 1-2 hiking, aiming for steady, continuous movement with minimal breaks
  • Day 6: Plyometrics and Mobility
    • Warm-up: 10 minutes of light cardio
    • Main set:
      • 3 sets of 10 box jumps
      • 3 sets of 15 jump squats
      • 3 sets of 10 burpees
      • 3 sets of 30-second mountain climbers
    • Cool down with 10 minutes of stretching focusing on calves and hamstrings

Conclusion

Training for the Uphill Athlete encapsulates a holistic approach to training for mountainous sports. By integrating scientific research with practical advice, the book provides athletes with the tools needed to optimize their performance. The central message is clear: with the right training, nutrition, and mental strategies, athletes can reach new heights in their uphill endeavors, conquering both physical and psychological challenges.

Training for the Uphill Athlete is not just a training manual; it’s an inspirational guide for anyone looking to excel in the demanding world of uphill sports.