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Message
Need help with a hybrid lifting/cardio program
Posted on 7/19/23 at 11:21 pm
Posted on 7/19/23 at 11:21 pm
Hi all,
I need advice from the experts here to select a program or programs for the next year. The goal is to help me get into shape to attend the Scouts BSA Philmont High Adventure camp next July. It's a 12-day backpacking trip at elevations up to 12,000 feet for those unfamiliar with it.
The physical requirements are pretty stringent, with a maximum BMI and blood pressure determining if you can attend. Both are measured at the location and are known not to allow borderline cases to complete the trip. I heard of two cases this year of adult leaders that failed, with one being 2 lbs overweight for his height and another for having a diastolic blood pressure 5 points above the maximum.
I am 5' 10" and currently 240 lbs, 23% body fat, 47 years old. The maximum weight allowed for my height is 226 lbs. One option is to lose roughly 20 lbs to give a little buffer while not increasing lean mass. A second option (preferred option) is to get a weight exemption via DEXA, showing I have <15% body fat.
The reasoning is that increasing lean mass and decreasing body fat will make it easier to carry my expected 50-70 lbs pack. The adults typically carry more pack weight than the kids as there is a recommended limit of no more than 30% of your body weight as pack weight. Roughly 25 lbs are gear (ultralight), with the remainder weight as food/water due to the distances between resupply days and limited water during late summer.
I currently lift three days a week (PPL) and consider myself a late beginner with a big three total of about 1000 lbs. I typically lift before work in the morning and then try to walk a mile or two after work a few times a week. At least twice a month, I hike 10+ miles with a 10 lb day pack. My garage gym has two racks with dip and landmine attachments, two full sets of free weights, a complete set of dumbbells up to 85 lbs, an assault bike, and a treadmill. I prefer to lift in the morning before work and perform cardio after work before dinner.
I want a program focusing on the big lifts: deadlift, squats bench press, and overhead press. I am considering completing a beginner's linear progression block (or blocks) and then pivoting to an intermediate program. This is where I need help. My goal here is to get as strong as possible in the next 12 month.
I would also like to increase cardio while trying to minimize the effect on strength gains to help with weight loss. I am considering rucking or using a weighted vest with more walking days than currently. Advice here is also appreciated. My resting heart rate is low 60s, and I would like to leverage targetted cardio to reduce that to below 60 to help account for lower oxygen at elevation. I plan to drop fat to <14% BF while tracking body composition every eight weeks with DEXA.
I use TRT, so my hormones are dialed in. No health issues other than age.
Apologies for the wall of text, but many details here add nuance to my goals. Thanks in advance for the advice.
Edited to add that my diet is running a 10% caloric deficit, and I've dropped 8 lbs in the last six weeks.
I need advice from the experts here to select a program or programs for the next year. The goal is to help me get into shape to attend the Scouts BSA Philmont High Adventure camp next July. It's a 12-day backpacking trip at elevations up to 12,000 feet for those unfamiliar with it.
The physical requirements are pretty stringent, with a maximum BMI and blood pressure determining if you can attend. Both are measured at the location and are known not to allow borderline cases to complete the trip. I heard of two cases this year of adult leaders that failed, with one being 2 lbs overweight for his height and another for having a diastolic blood pressure 5 points above the maximum.
I am 5' 10" and currently 240 lbs, 23% body fat, 47 years old. The maximum weight allowed for my height is 226 lbs. One option is to lose roughly 20 lbs to give a little buffer while not increasing lean mass. A second option (preferred option) is to get a weight exemption via DEXA, showing I have <15% body fat.
The reasoning is that increasing lean mass and decreasing body fat will make it easier to carry my expected 50-70 lbs pack. The adults typically carry more pack weight than the kids as there is a recommended limit of no more than 30% of your body weight as pack weight. Roughly 25 lbs are gear (ultralight), with the remainder weight as food/water due to the distances between resupply days and limited water during late summer.
I currently lift three days a week (PPL) and consider myself a late beginner with a big three total of about 1000 lbs. I typically lift before work in the morning and then try to walk a mile or two after work a few times a week. At least twice a month, I hike 10+ miles with a 10 lb day pack. My garage gym has two racks with dip and landmine attachments, two full sets of free weights, a complete set of dumbbells up to 85 lbs, an assault bike, and a treadmill. I prefer to lift in the morning before work and perform cardio after work before dinner.
I want a program focusing on the big lifts: deadlift, squats bench press, and overhead press. I am considering completing a beginner's linear progression block (or blocks) and then pivoting to an intermediate program. This is where I need help. My goal here is to get as strong as possible in the next 12 month.
I would also like to increase cardio while trying to minimize the effect on strength gains to help with weight loss. I am considering rucking or using a weighted vest with more walking days than currently. Advice here is also appreciated. My resting heart rate is low 60s, and I would like to leverage targetted cardio to reduce that to below 60 to help account for lower oxygen at elevation. I plan to drop fat to <14% BF while tracking body composition every eight weeks with DEXA.
I use TRT, so my hormones are dialed in. No health issues other than age.
Apologies for the wall of text, but many details here add nuance to my goals. Thanks in advance for the advice.
Edited to add that my diet is running a 10% caloric deficit, and I've dropped 8 lbs in the last six weeks.
This post was edited on 7/19/23 at 11:34 pm
Posted on 7/19/23 at 11:37 pm to CrazyCajunDoc
Pictures of your home gym will help us decide what’s right for you…
Posted on 7/20/23 at 7:18 am to CrazyCajunDoc
There’s no altitude in TX to train on, period. The best tool you have for acclimating to high altitude is the Texas heat. Cardio training in peak heat has a similar oxygen demand that high altitudes do. I’ve used this strategy preparing for trail runs above 10000 feet. It works. Just be smart training in high heat, hydrate well, know your limits.
Posted on 7/20/23 at 9:01 am to CrazyCajunDoc
I went about 12 years ago. I was 4lbs over the limit. Not sure about my blood pressure.
The clinic at Philmont took my measurements and told me to have fun.
If you're carrying a 70 lb backpack you're doing it wrong. There's a scale at the bus station at basecamp. My backpack weighted 50 lbs fully loaded when I got on the bus. It was just over 30 lbs upon return to basecamp. The difference was food and water. Teenagers make better pack mules than middle aged adults. Split the crew weight up accordingly.
To train I'd recommend a lot of hiking with weight on your back. I recommend you load the backpack and do a lot of hiking. Try different weight distributions in the backpack to see what feels best. It's the proper functional training for your trip. You'll build up cardio and strength. You can do the same with a weighted vest.
Hiking at altitude sucks coming from flatland. Hiking in the midday heat sucks. Hiking in the afternoon rain showers sucks. I recommend your crew wake up early, start hiking, have breakfast on the rail and get to your destination shortly after noon. Setup camp and take a nap during the rain/heat.
Oh yeah, drink plenty of water. Even if you don't feel the need. It's the cure for altitude sickness.
The clinic at Philmont took my measurements and told me to have fun.
If you're carrying a 70 lb backpack you're doing it wrong. There's a scale at the bus station at basecamp. My backpack weighted 50 lbs fully loaded when I got on the bus. It was just over 30 lbs upon return to basecamp. The difference was food and water. Teenagers make better pack mules than middle aged adults. Split the crew weight up accordingly.
To train I'd recommend a lot of hiking with weight on your back. I recommend you load the backpack and do a lot of hiking. Try different weight distributions in the backpack to see what feels best. It's the proper functional training for your trip. You'll build up cardio and strength. You can do the same with a weighted vest.
Hiking at altitude sucks coming from flatland. Hiking in the midday heat sucks. Hiking in the afternoon rain showers sucks. I recommend your crew wake up early, start hiking, have breakfast on the rail and get to your destination shortly after noon. Setup camp and take a nap during the rain/heat.
Oh yeah, drink plenty of water. Even if you don't feel the need. It's the cure for altitude sickness.
Posted on 7/21/23 at 10:06 am to CrazyCajunDoc
quote:
At the end of the day - Your focus needs to be on building leg strength, zone 2 cardio, and sport specific endurance.
From Lawyers_Guns_Money's post, agree 100%. I really have nothing to add to that, his plan/strategy looks perfect. I do have more general advice. First, congrats on your current fitness level. Second, while aiming for sub 15% bf, you should also aim to get significantly under the weight limit. Yes, you will lose strength, but you can get those gains back after the camp. Second, your knees, ankles and other joints will thank you for dropping weight before the camp, especially since you are over 40. Third, even at 5' 10", 215 or so you will look/feel like an absolute unit if you get close to 15% bf.
So yes, your lifts will suffer, but if this is once in a lifetime event, focus on training for the event first, strength and aesthetics, second.
Posted on 9/29/23 at 3:37 pm to CrazyCajunDoc
All of this here is good advice. I do 1 or 2 50-60 mile hikes a year and I live in Fl so I understand changing from 20' of elevation to 5,000-10,000'. One thing that I found that helps simulate that some is Blood Flow Restriction on my legs.
If you're interested in it do your research though. If done properly it works extremely well with little to no risk.
If you're interested in it do your research though. If done properly it works extremely well with little to no risk.
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