Uphill Strong - Your strength training plan for (ultra) trails
With our specialized strength training plan, you unlock the next level of performance.
In this plan you will find THE exercises for a stronger running performance, that are proven by sports science.
This additional training plan will help you to gain:
- strength uphill
- stability for fast downhills
- injury prevention
This plan is divided into three phases:
1st phase: Getting used to strength training
2nd phase: muscle building/hypertrophy
3rd phase: Maximum strength
This sequence ensures that you do not overload yourself and achieve maximum progress. Don't worry, in the muscle building phase you won't gain huge amounts of muscle, that will make you heavier. However, this phase is necessary as a prerequisite for phase 3.
The plan serves as an addition to your normal running training.
Tips for integrating it into your regular running training:
1. make sure you also have at least two strength training-free days between strength units.
2. if you also do a running session on the same day, make sure you don't do the sessions back-to-back, but one in the morning and one in the evening (the strength session preferably in the morning).
3. make sure, especially in phase 3, that you don't start the strength session with pre-fatigued legs (no long run or high-intensity session the day before).
4. After this building phase you can maintain the adaptions over almost half a year with 1 session from Phase 3 every 7-10 days.
Whether you're an ambitious mountain runner or an ultra trail enthusiast - this plan will get you ready for any off-road challenge.
Bonus: Includes video instructions for perfect execution.
Located in the Chiemgau Alps, next to the Chiemsee, my passion is all about Mountaineering, Trailrunning and Biking.
Throughout the years I gathered a lot of experience from 24h Skimo races, to ultra distance trailrunning races and bike racing.
Some of my coached athletes are highly competitive and successful in the trailrunning scene.
As a professional mountainguide, mountainbike coach, endurance coach and ski instructor I can help you to archieve your goals with experience, passion and fun.