This Week At Altitude
Monday
Seated presses with pull ups for strength up first this week, followed by 20 minutes on density work on uneven carries, lunging, and sleds.
Tuesday
Intervals for some higher power output today with landmine clean and press + echo bike, followed by DB snatch and rowing. Part 3 is the same accessory block of windmills, push ups, and hip durability.
Wednesday
Stamina has 36 minutes of steady work, with core and isometric work breaking up the aerobic stuff.
Thursday
Pendlay rows and parallette push ups for strength, followed by a couple of 8 minute blocks of conditioning with full body movements and biking.
Friday
Pause front squats and suitcase carries for strength, then conditioning work with running, Aussie rows, and kettlebells.
This Week At Altitude
Monday
We start off week 2 of this phase with the Pendlay row and pushup variations. Moving into conditioning we have 15 minutes of bike, core work, front rack carry, and step ups.
Tuesday
Bulgarian split squats and pull ups for strength, followed by 16 minutes of 40 sec on / 20 sec off with DB complexes, rings and single arm overhead carry.
Wednesday
Stamina breaks up our week with an aerobic hit of running, biking, and rowing blending with isometrics, and tempo strength work.
Thursday
Pause front squats and suitcase carry is up first for strength work, followed by run, DB snatch, jump lunges and weighted sit ups during conditioning.
Friday
Interval weight training has hang power clean + echo bike, then KB swings and bike erg. Part 3 has our push up volume and KB windmills for accessory work again.
What Are Amino Acids?
Mariah May, CSCS
There are lots of different amino acids that are used to make protein and are used by our bodies to form our muscles, bones, skin, organs, and even enzymes and hormones. While there are over 500 amino acids that exist only 20 of them are used to make protein.
These 20 amino acids fall into two categories:
Essential amino acids (EAA) – These 9 amino acids must come from our diet because our bodies can't make them. EAAs aid in protein synthesis, repairing and building muscle, and reducing soreness.
Non-essential amino acids – Our bodies can produce these on their own.
Why Do We Need Amino Acids?
Repair and growth of tissues: After a workout or an injury, your body uses amino acids to rebuild.
Immune function: Some amino acids support white blood cell production and inflammation control.
Hormone and enzyme production: Many hormones (like insulin) and enzymes (that help you digest food) are built from amino acids.
Energy production: When carbs or fat are low, amino acids can step in to provide fuel.
Brain health: Amino acids like tryptophan and tyrosine are used to make neurotransmitters like serotonin and dopamine.
What Are BCAAs?
You might’ve heard about BCAAs (branched-chain amino acids)—especially in the fitness and supplement world. Of the 9 EAA’s 3 are known as BCAAs (leucine, isoleucine and valine) Unlike other essential amino acids, which are broken down in the liver, BCAAs are oxidized, or used for energy, primarily in our muscles. In addition to being a source of fuel for working muscles, BCAAs assist in muscle recovery and synthesis.
How Do We Get EAAs?
Since we need essential amino acids from food, it’s important to eat a variety of protein-rich foods. Some foods contain all essential amino acids in good proportions—these are called complete proteins. Others may be missing one or two and are considered incomplete proteins, but with a balanced diet, you can still meet your needs.
Sources of complete proteins:
Meat, poultry, fish
Eggs
Dairy
Soy products (tofu, tempeh, edamame)
Quinoa
Sources of incomplete proteins:
Beans and legumes
Nuts and seeds
Whole grains
Vegetables (in small amounts)
Amino acids are essential for health and performance. By eating enough protein-rich foods and fueling your body with a variety of nutrients, you’re giving yourself the tools to build, repair, and thrive.
Sources:
https://gognarly.com/products/bcaa-vegan
https://my.clevelandclinic.org/health/articles/22243-amino-acids
https://pmc.ncbi.nlm.nih.gov/articles/PMC5568273/#Sec9
https://en.wikipedia.org/wiki/Amino_acid
This Week At Altitude
Monday
We begin a new training block today with several new movements to focus on. Today we’ll start with pause front squats and suitcase carries for strength, followed up with 16 minutes of conditioning work with curtsy lunges, rowing, box jumps.
Tuesday
Pendlay row and parallette push ups for strength, followed up with Biking, sled work, and KB swings for conditioning work.
Wednesday
Stamina with running, rowing, biking as the bulk of the work with some blended core and isometrics.
Thursday
Intervals today include DB jump squat + run, followed by MB slams and rowing. Part 3 is rotational core strength and push up volume.
Friday
Seated overhead press and pull ups for strength, followed by DB walking lunges, weighted sit ups, biking for conditioning work.
The Uneven Carry: Why its a “must do” for athletes
Our lateral stabilizers (glute medius and quadratus lumborum (QL)) play a vital role in spine health spanning from generating power in change-of-direction sports, sitting at a desk all day, picking up groceries and many more movements. Lateral strength and pelvic stability are foundational to healthy spine and relieving back pain.
Why Lateral Stability Matters
Lateral power is your ability to plant, drive, and explode sideways. This starts with the capacity to hold the pelvis level on one leg (lateral stability). Think about sprinting, cutting, or even walking; these all involve a single-leg stance. What keeps that movement efficient and safe is the coordination between the glute medius (on the stance leg) and the QL on the opposite side of the low back. When these two muscles coordinate properly, the pelvis remains parallel to the ground, allowing efficient leg swing and optimal force transfer. If either is weak or inactive, the pelvis drops, gait mechanics falter, and performance suffers.
The Role of the Suitcase Carry
The suitcase carry is a deceptively simple movement where you walk while holding a kettlebell or dumbbell in one hand. But it’s one of the most effective tools to train frontal plane stability, especially when training and general movement is stuck in the sagittal plane (squats, deadlifts, rowing, cycling). It teaches the body to resist side bending, promotes core endurance, and reinforces healthy gait mechanics.
How It Works
During the suitcase carry, your body is forced to stay tall, brace the core, and coordinate that glute med/QL prevent us from collapsing to the side. That same coordination is what keeps your pelvis level during every step you take.
As you walk under load:
The glute medius on your stance leg prevents your pelvis from collapsing.
The QL on the opposite side counteracts the weight and helps keep your torso upright.
Together, they stabilize the pelvis. Keeping you aligned and braced as you move forward.
How to Use It
Start light, stay strict: This is a restorative movement. Focus on perfect form over heavy load.
Brace everything: Both hands, loaded and unloaded, should be squeezed tight. Lats, core, and glutes should all be engaged.
Maintain posture: Keep your head neutral, shoulders pulled down and back, and resist leaning or side bending.
This movement is one of the safest, most powerful tools for developing core integrity, lateral stability, and lifelong resilience.
Sources:
Back Mechanic by Dr. Stuart McGill
Gift of Injury by Brian Carroll & Dr. Stuart McGill
The Battle Axe Gym – Michael De La Pava
Myokines: How your workouts heal damaged nerves & more
Mariah May, CSCS
If you're hitting the gym regularly, you're doing more than just building muscle, you’re triggering powerful internal medicine. Every rep, sprint, and lift stimulates your muscles to release molecules called myokines. You may not feel them working, but myokines are influencing your brain, metabolism, immune system, and even your nerves.
What Are Myokines?
Myokines are cytokines and other peptides that are produced, expressed, and released by muscle fibers when they contract. They act like messenger molecules and can affect the body in autocrine, paracrine, or endocrine ways.
What does this mean in simpler terms? When you move your muscles, you’re sending messages between your muscle tissue and every major system in your body.
This is what makes myokines so powerful—they mediate communication between your muscles and other organs, creating full-body effects from the work you do in the gym.
Myokines & Nerve Healing
One of the most exciting discoveries in recent years is how myokines help repair and regenerate damaged nerves.
Stimulate Nerve Regeneration: Myokines such as BDNF (Brain-Derived Neurotrophic Factor) and IGF-1 promote the repair and regrowth of damaged neurons. This includes stimulating axon regeneration, improving recovery from injuries and preserving nervous system function as we age.
Manage Inflammation: Chronic inflammation can prevent proper healing, but one myokine, IL-6, plays a central role in the anti-inflammatory effects of exercise. It’s released with every workout and increases in efficiency with consistent training.
Boost Circulation & Nutrient Flow: Myokines enhance vascular health, improving blood flow and oxygen delivery to tissues, including injured nerves.
More Than Just Nerves—Total Body Effects
Research now shows that myokines don’t just help nerves. They're involved in dozens of critical processes throughout the body. Regular strength and endurance training leads to elevated levels of myokines that:
Improve cognition and brain function
Help regulate lipid and glucose metabolism
Support bone formation and muscle hypertrophy
Improve blood vessel health
Influence skin structure and tumor growth suppression
That’s a long list of benefits from something you’re already doing… training hard!
The Future: Myokines as Medicine
Here’s where it gets even more exciting: scientists are now using myokines as biomarkers to track the effectiveness of different types of training. This could be key in prescribing exercise like medication for people with:
Cancer
Diabetes
Neurodegenerative diseases
Obesity and cardiovascular disease
Why This Matters for You
As a gym-goer, you’re already reaping the benefits:
You’re producing myokines every time you train.
You’re helping your body heal, adapt, and protect itself from disease.
You’re supporting your nervous system, brain, and long-term health in ways you can’t see in the mirror.
Muscle isn’t just for strength. It’s an organ of communication, healing, and protection. Train it, and you train your whole body.
Sources: https://pmc.ncbi.nlm.nih.gov/articles/PMC7288608/This Week At Altitude
Monday
Welcome back from the long weekend! Barbell Complex for strength, followed by a 20 min EMOM with sled pushes, Ring Rows, Echo bikes and more.
Tuesday
Intervals today for a hit of higher intensity sprints and longer rests. We wrap up with accessory work for the core & upper back.
Wednesday
Stamina today has 3 x 12 minute blocks of consistent work with blended durability movements, isometrics, and core.
Thursday
Strength today is goblet cyclist squats & cluster pull-ups, now going to 4.3.2. We’ve added volume to this one each week. Our conditioning work is a split of 2x 8 min segments.
Friday
Our final workout for this phase includes the RDL and DB incline bench press combo, followed by a 15 minute conditioning effort of erg, KB swing, and gorilla row.
This Week At Altitude
Monday
We’ll start this week with Interval Weight Training. DB Snatch + bike in part 1, followed by KB swing and sprint in part 2. Part 3 focuses on the core and upper back.
Tuesday
Strength work is the barbell complex, same reps and sets as the first two weeks so we should be steadily adding a little bit of weight. Conditioning is 5 rounds of 3 min of work with running, DB cleans and squats.
Wednesday
Strength! Due to the short week we will have the bench press + RDL combo this week for strength. Conditioning is a longer 20 min EMOM format with some landmine work, core, and rowing.
Thursday
Strength for our last day of work this week has cluster pull ups and goblet cyclist squat for strength followed by 15 minutes of conditioning work with farmer carries, KB complex, Bike erg and sled push.
Friday
Closed for 4th Of July
This Week At Altitude
Monday
Starting week two of this block today, with strength bringing us cluster pull ups and goblet cyclist squats. Conditioning work two short 8 minute segments with pull, push, and core movements.
Tuesday
Strength day 2 is our incline DB bench and landmine RDL combo, followed by 5x3 minute working sets with run, kb swing, curtsy lunge and alternating push press.
Wednesday
Standard stamina day with 3 blocks of 12 minutes, stead effort at a moderate pace and mix in a few durability exercises.
Thursday
Our Last strength day this week is the barbell complex into 20 minute EMOM format for conditioning.
Friday
Interval weight training today is hang power clean + push press to echo bike in part 1, then jumping MB slam and sprint in part 2, then part 3 is thoracic work.
Metabolism Myths
Mariah May, CSCS
Metabolism can be quite the mysterious and trendy buzz word. I have asked Allison, Altitude’s nutrition coach, about some common myths surrounding metabolism to get some clarity on the subject. Before we dive into metabolism we should know what it is.
Metabolism refers to the chemical processes that occur within the body to maintain life, including converting food into energy. It's often divided into two main types: catabolism (breaking down molecules for energy) and anabolism (building up molecules for growth and repair).
4 Metabolism Myths:
1. There are quick metabolism “fixes” such as drinking lemon juice, green tea, or apple cider vinegar in the morning.
“Be careful with any and all quick fixes," Allison says, “slow and steady changing of habits is the best approach for long-term weight management and longevity. A balanced breakfast with adequate protein and healthy fats is much more effective for supporting metabolism throughout the day.”
2. Eating late in the day slows your metabolism.
“This is another common misconception. Metabolism doesn’t slow down based on the clock; it’s more about the total caloric intake and macronutrient balance over the course of the day. While late-night eating can sometimes lead to poor food choices or overeating, it doesn’t inherently slow metabolism. For those working out in the evening, having a nutrient-dense meal or snack can actually support recovery and performance.”
3. Does your metabolism slow as you age?
“Yes, metabolism can slow with age, but not like you might think. Metabolism slows as we age primarily due to a decrease in muscle mass, activity level, and hormonal changes. However, this doesn’t mean that you can’t influence their metabolism through lifestyle choices. Regular strength training, maintaining a healthy diet, and staying active can help mitigate age-related metabolic decline, making it possible to maintain or even improve metabolic function as we get older.”
4. You can't influence or control your metabolism.
“Oh hell no. This is a myth. While certain factors like genetics play a role in metabolic rate, lifestyle choices significantly influence metabolism. Nutrition, exercise, sleep, and stress management can all enhance metabolic health. For instance, building muscle through resistance training increases resting metabolic rate, while consistent, balanced eating can help regulate energy levels and hormonal balance.”
Allison later elaborated on some of the factors that may slow down an individual's metabolism. “As discussed, muscle mass, hormonal changes, poor sleep, chronic stress, sedentary lifestyle, certain medications, dehydration, severely restricting calories (fad diets) can all have a negative impact on one’s metabolism.”
Interested in learning more? Set up a consultation with coach Allison to see if personalized nutrition coaching is right for you.
This Week At Altitude
Monday
Starting a new training phase today! We’ll kick off with DB incline bench press and landmine single leg RDL’s for strength and then hit two x 8 minute segments of conditioning with full body complexes and jump rope / running.
Tuesday
Strength day 2 has a superset of cluster pull ups and tempo goblet cyclist squats. Conditioning is a momentum building 20 minute station set up.
Wednesday
Stamina will break up the week with bike/run/row aerobic sets with isometrics and other exercises blended in for durability.
Thursday
We hit our weekly interval weight training session today with dynamic movements like push press and jump squats followed by shorter sprints. Part 3 will focus on thoracic mobility and strength.
Friday
Strength today is a barbell complex for the lower body and then a grinder with sleds and KB’s for conditioning work.
Muscle Soreness & Recovery
No Soreness? No Problem. Why Your Workout Was Still Effective.
What Actually Is Muscle Soreness?
The soreness you may feel a day or two after your workout is DOMS—Delayed Onset Muscle Soreness. DOMS is generally caused by new and/or intense exercise.
Why You Might Not Feel Sore (And That’s Okay)
Soreness is not a reliable indicator of a good workout. You can still achieve gains without feeling achy afterwards. Here are some reasons you might not be sore even though you were working hard in your workout.
1. Your body is adapting.
If you’ve been training consistently, your muscles are getting better at handling stress. In other words your muscles are becoming more accustomed to that workload!
2. You’re recovering effectively.
Hydration, nutrition, sleep, stretching or foam rolling are all ways to reduce soreness without reducing results.
3. You trained smart, not just hard.
You don’t need to destroy your body to make gains. Progressive overload and good form get the job done. In fact, extreme soreness can be problematic for consistent training, especially in new trainees.
Better Ways to Measure a Good Workout
Some more reliable signs you are making progress in the gym include:
Lifting more than you could previously
You’re training consistently and avoiding injury
Your effort is high in the workouts you are doing
The Problem with Chasing Soreness
Focusing too much on soreness can actually backfire. Here’s how:
Increased injury risk: From overtraining
Poor programming: Random hard workouts with no structure
Burnout: When trying to run at 110% all the time you are bound to burnout.
Pain doesn’t always equal progress. In fact, always feeling sore might mean you’re overdoing it.
No Pain, Still Gain
Muscle soreness is normal, but it's not a requirement for a good workout. The real signs of progress come from getting stronger, moving better, and staying consistent.
Phillip Vardiman, an associate professor of health at Kansas State University put it perfectly when he said “ If you push yourself hard during a workout and no soreness sets in, that means “your muscles have reached a training capacity to handle that volume of activity or amount of external load. In simpler terms: You’re killin’ it.”
This Week At Altitude
Monday
Entering week 4 of our density training phase and we have the front squat + chin up combo, crossover step downs with curls, and then a shorter conditioning segment with some bike, push ups, and alternating DB snatch.
Tuesday
Going into sumo deadlift + standing presses for a traditional upper/lower superset. Conditioning is a 20 minute grind with carries, sled drags, and rowing.
Wednesday
Stamina is a longer bout of aerobic work with mixed core and isometrics for a good blend.
Thursday
Density strength day 2 is the narrow grip bench press + RDLs, followed by split squats and DB raises and into a 12 minute conditioning hit with echo bikes and gorilla rows.
Friday
IWT today for a good blast of higher intensity sprints and longer rests. We have KB swings and run followed by thrusters and rowing. Part 3 is hip accessory movements.
This Week At Altitude
Monday
Starting week 3 of the density training block with our narrow grip bench + DB RDL combo. We’ll follow up with the split squat and DB raises for accessory work and then into a short conditioning with some DB hang cleans, box jumps, gorilla rows in an ascending rep scheme.
Tuesday
We have intervals today with rotational MB slams/jump squats + echo bike in part 1, followed up with DB snatch/Push press + rowing in part 2. Part 3 is accessory hip and core work.
Wednesday
Stamina is our 36-minute effort with a blend of moderate/lower intensity aerobic work and supplement exercises for stability and durability.
Thursday
Density day 2 is front squats and chin ups, right into bicep curls and crossover step downs for accessory work. The conditioning block is a 14 minute bout of carries, sled work, biking, and KB swings.
Friday
Sumo deadlifts and overhead presses for our traditional strength superset day this week, into a longer conditioning effort with some wall balls, running, walking lunges and ring rows.
This Week At Altitude
Monday
Closed For Memorial Day
Tuesday
Density strength today is the close grip bench + RDL combo followed by a 13 min AMRAP conditioning effort with with rows, wall balls, and echo bike.
Wednesday
Stamina today is aerobic work on bikes, rowers, and running paired up with a blend of accessory work for durability.
Thursday
Strength superset with sumo deadlifts and tall kneeling seesaw press. Conditioning is a longer grind with heavy carries, landmine work, and biking.
Friday
Density strength day 2 is the front squat and chin up combo. We add curls and diagonal step downs for accessory work and our conditioning is a 12 minute burner.
This Week At Altitude
Monday
We begin a new phase today, and we’ll be working on the sumo deadlift as a primary strength movement for the next several weeks. We’ll pair this with a DB Arnold press, followed up with a longer conditioning effort that has row, KB swing, lunges and planks.
Tuesday
Density work today with Front Squat + chin up alternating sets every 90 sec. We’ll be adding a second strength block called “accessory strength” to these days and then doing a shorter conditioning effort of 13 minutes of a KB complex, hanging leg raises, and sled work.
Wednesday
Stamina mid week helps us break up the heavier work with more movement, breathing, and some isometrics built in for durability.
Thursday
Intervals today is hang power clean + bike, into jumping ball slam and run. Part 3 is accessory structural work for the hips.
Friday
Density strength has narrow grip bench press and DB RDL’s, alternating every 90 sec. Accessory strength includes split squats and DB lateral raise/front raise combos. Shorter conditioning is is E2MOM DB burpees and row/bike cals.
This Week At Altitude
Monday
We are rolling into our final week of this phase. Today we hit the standing press and tricep rollbacks for an upper body strength set. We’ll follow up with 2x8 min EMOM format for conditioning that includes some MB slams, squatting and rowing.
Tuesday
Strength today is Bulgarian split squats (hand supported). Getting heavy on the single leg movement first and paired with a t-bar row. The conditioning block is 16 minutes grinding out sled rope pull + push, mixed rack carries, and ring push ups.
Wednesday
Stamina today is bike, row and jump rope blocks broke up with some isometric work and core and unilateral movements.
Thursday
Intervals today has push press + rowing in part 1, followed by KB swings and sprints in part 2. Part 3 is rotational work.
Friday
Final workout for this phase is deadlifts and landmine presses, followed by a 20 minute EMOM format for conditioning that increases in intensity each round.
This Week At Altitude
Monday
Bulgarian Split Squats & T-bar rows to continue our current training block into week 3. The conditioning is 2x9min AMRAPs.
Tuesday
Deadlifts with kneeling landline presses, followed by a grinder of conditioning work with K2E, rowing, and mixed rack carries.
Wednesday
Stamina has running, sideboard work and bike ergs in a blend of cardiovascular work and isometrics/rotation.
Thursday
Final strength day this week has seated presses with tricep rollbacks similar to week 1. A DB complex with increasing weights for conditioning and continued strength work,.
Friday
Interval weight training today has Back Squat + Running followed by DB Snatch and Echo bike. Part 3 is rotational work and progressions.
Why Endurance Athletes Need Real Strength Training
If you're an endurance athlete, you likely understand the importance of cardiovascular fitness in your sport. However, many endurance athletes don’t realize the value of incorporating strength training into their routine. Even when they do lift weights, they often fall into a common trap: turning a strength session into a pseudo-cardio workout.
The Mistake: Turning Strength Into Endurance
Endurance athletes tend to gravitate toward what they’re good at: high reps, low weight, short rest. But that’s not strength training.
Common signs you're turning a strength session into an endurance one:
Doing sets of 15+ reps with light weight
Taking minimal rest between sets (e.g., <30 seconds)
Choosing exercises that spike your heart rate more than they load your muscles
If your strength session feels like a spin class or a HIIT workout, you’re probably not getting the strength adaptations you need.
Why Strength Training Matters for Endurance Athletes
Strength training can feel unfamiliar and even uncomfortable for endurance-focused athletes. But it builds foundational qualities that improve your endurance performance:
1. Increased Muscle Efficiency
Strength training enhances neuromuscular coordination and motor unit recruitment. That means more power output with less effort—especially crucial during hill climbs, surges, or sprints.
2. Improved Neuromuscular Efficiency
The NSCA reports that “resistance training has a strong influence on an athlete’s neuromuscular function… resistance training can elevate the athlete’s lactate threshold, movement efficiency, and ability to engage in high-intensity activities”.
3. Injury Prevention
Depending on your sport there can be an uneven use of muscles during certain movement patterns. Strength training allows us to develop and strengthen muscles for all of your muscle groups. Lifting strengthens tendons, ligaments, and stabilizing muscles. That improves joint resilience and helps prevent overuse injuries that can be common in endurance sports.
4. Improves Power To Weight Ratio
When you build strength and or specially train power/plymetrics your power to weight ratio improves which allows you to produce more force with every stride whole also keeping an appropriate body composition for your sport.
Some Strength Training Guidelines
To facilitate a good strength training routine follow these principles:
Lift Heavy : Choose weights that challenge you in the 3–12 rep range.
Use Compound Movements: Squats, deadlifts, lunges, presses—these hit multiple muscle groups and improve overall strength.
Take Rest Seriously: 2–3 minutes between sets allows for recovery and maximizes strength gains.
Train 2x/week: Training two times a week helps increase frequency and consistency needed to support strength gains.
Sources:https://www.usatriathlon.org/articles/training-tips/importance-and-benefits-of-advanced-strength-training-for-endurance-athleteshttps://www.nsca.com/education/articles/kinetic-select/resistance-trainings-effect-on-endurance-performance/?srsltid=AfmBOop9NFRIDQbMPd_lxNDfWbduNO8maQCVCfXmS4Vj3Ho4XIjGNeeT
This Week At Altitude
Monday
We move into week 2 of the single leg strength and overhead pressing focus. Strength today is standing overhead less with banded tricep pushdowns. Conditioning work is a momentum building full body circuit for 20 minutes.
Tuesday
Bulgarian Split Squats hand supported allows use to overload this single leg movement by increasing the stability in your set up. Push these weights to get the most out of this cycle of training!
Wednesday
We have 3x12 minute AMRAP’s today with biking, running, and rowing, and a good blend of core and isometrics.
Thursday
Intervals today for more dynamic work with hang power cleans, jump squats and sprints. Part 3 is rotational core work and progressions from last week.
Friday
We’ll hit deadlifts and single arm landmine presses today for strength, similar to last week, and conditioning will have mixed rack carries, running, push ups.