The Minimalist Strength Routine to Become More Durable on the Trails
A 20-minute fix to stop wasting your time
After 25+ years as a Certified Strength and Conditioning Specialist, I've learned that the best training for athletes isn't complicated—it's systematic. Kettlebells build the kind of functional strength and stamina that translates directly to trail performance without fancy machines, expensive gym memberships, or excessive time commitments.
My approach has always been grounded in science and governed by practicality. Kettlebells train movement patterns, not just isolated muscles, making them ideal for those focused on outdoor performance rather than aesthetic results. They build what most strength coaches would characterize as "durability"—power that sustains when the trail gets demanding.
This program focuses on what matters most for off-road athletes: building strength that lasts and endurance that doesn't quit when the terrain gets challenging.
For those of us who run, hike, bike, and try to maintain performance as we age, this program targets three essential areas:
Strength as the Foundation – The ability to absorb impact, resist fatigue, and function under load without breaking down.
Physical Work Capacity – The ability to sustain effort over long periods without excessive fatigue.
Applicability to Outdoor Movement – Strength and endurance that directly translate to trail running, mountain biking, hiking, rucking, and general locomotion.
Here's how this simple and effective training plan works.
How to Do the Workout
This program consists of two twice-per-week training sessions. Each session takes 20-30 minutes, making this one of the most time-efficient ways to train for outdoor durability and performance.
Short-Cycle Days: This EMOM format maintains high intensity while allowing for partial recovery, helping to train explosive strength and muscular endurance without excessive fatigue buildup. The movements selected focus on power, posterior chain endurance, and shoulder stability.
What is an EMOM? (And Why It Works)
EMOM stands for "Every Minute on the Minute." At the start of each minute, you perform a set amount of work and rest for whatever time remains before the next round begins. This structure builds strength, endurance, and efficiency under fatigue, making it ideal for outdoor athletes who require consistent power output and controlled breathing during prolonged efforts. It is simple, effective, and challenging.
Long-Cycle Days: Circuit-style EMOM designed to build full-body endurance and work capacity. Instead of a short burst followed by rest, you'll perform steady, controlled work for the entire minute before transitioning to the next movement. The goal is to sustain output over time, replicating the prolonged efforts needed for outdoor adventures.
SHORT-CYCLE DAYS (1-2x Per Week)
Workout Format
EMOM (Every Minute on the Minute)
30 seconds of work, 30 seconds of rest
Start at 5 minutes (total), progress up to 20 minutes
Movement 1: Double Kettlebell Snatch (16kg x 2)
The double kettlebell snatch is a full-body power movement that builds explosive strength, hip drive, and overhead stability in one motion. It reinforces posterior chain dominance, improving power transfer through the glutes, hamstrings, and shoulders, making you stronger and more resilient. It trains hip drive efficiency, allowing you to generate more force with less effort—a key advantage for endurance athletes who need sustained power without excess fatigue.
This movement directly benefits outdoor endurance activities by enhancing power, efficiency, and muscular endurance. For trail running and hiking, it strengthens hip extension, making ascents easier and reducing fatigue. Mountain bikers develop stronger leg drives for pedal power and improved grip endurance to navigate technical terrain. Backpackers and ruckers benefit from increased posterior chain endurance, reducing lower back strain under heavy loads.
Movement 2: Alternating or Reciprocating Overhead Press (16kg x 2)
The alternating overhead press is a strict unilateral movement that reinforces shoulder stability, posterior chain strength, and core engagement. Unlike standard presses, it requires the entire posterior chain to work statically, thereby improving postural endurance over extended periods. It strengthens the shoulders, upper back, and core stabilizers, helping prevent the gradual forward slump common in fatigued runners and hikers. Additionally, it builds upper-body endurance, making it especially useful for individuals who carry heavy packs, grip handlebars, or use trekking poles for extended periods.
This movement can also be performed as a reciprocating overhead press, where both arms move continuously in opposing directions. This variation increases coordination demands and core activation, making it more challenging while reinforcing shoulder stability under dynamic movement.
This movement enhances outdoor performance by improving posture and control. For trail running and hiking, greater posterior chain stability prevents energy leaks, promoting a more efficient, upright movement pattern. Mountain bikers benefit from stronger handling, improving control on technical descents and switchbacks. Backpackers and ruckers develop trap, lat, and core endurance, making heavy loads feel lighter and increasing long-term carrying efficiency.
LONG-CYCLE DAYS (1-2x Per Week)
Workout Format
Circuit EMOM (Every Minute on the Minute)
Complete assigned reps and then rest before the next movement
3 exercises, repeated for 4-6 total rounds
Movement 1: Kettlebell Swing (24kg x 20-25 reps)
The kettlebell swing is a posterior chain endurance movement that enhances hip drive, explosive power, and cardiovascular output. It strengthens the glutes, hamstrings, and lower back, reinforcing core stability and reducing the risk of injury. It also develops anaerobic power endurance, allowing for sustained high-effort output without excessive fatigue.
This movement is particularly applicable to outdoor endurance activities, such as those that require continuous power generation. Stronger hip endurance improves stride efficiency and uphill power for runners and hikers. Mountain bikers benefit from greater core and hip stamina, making long climbs more manageable. For ruckers, the swing reduces lower-back fatigue, leading to better posture and endurance under load.
Movement 2: Clean & Press (24kg x 10 reps total—5 per arm)
The clean & press is a full-body lift that combines power, control, and overhead strength into a single dynamic movement. It reinforces leg drive, core stability, and unilateral pressing strength, making it an excellent test of total-body coordination. This movement also trains breath control and muscular endurance, ensuring efficient energy use in long-duration efforts.
This movement is valuable for maintaining postural integrity and grip endurance in outdoor applications. For runners and hikers, it builds upper-body endurance, preventing postural breakdown over long distances. Mountain bikers develop better grip strength and upper-body stabilization, which helps them maintain control on technical descents. Backpackers and ruckers will find that it improves pack-carrying capacity, making heavy loads feel more manageable over time.
Movement 3: Goblet Squat or Reverse Lunge (24kg x 20 reps total)
Both the goblet squat and reverse lunge are lower-body endurance movements that promote joint health, balance, and sustained strength. These exercises strengthen the quadriceps and glute muscles, helping to prevent injury and ensure long-term durability under repeated stress. Their high-rep nature also trains muscular endurance, crucial for activities requiring sustained lower-body effort.
When performing the reverse lunge, it's essential to use an alternating leg pattern and ensure total reps per set are kept to even numbers. This helps maintain balanced workload distribution between both legs, avoiding muscular imbalances and ensuring equal strength development on both sides.
For runners and hikers, these movements improve leg strength, balance, and endurance, making steep ascents and descents easier. Mountain bikers will benefit from increased knee stability, which helps absorb impact on long rides. Backpackers and ruckers will experience stronger quads, making climbs less fatiguing and more efficient under heavy loads.
What to Expect from This Routine
Increased Strength & Resilience
This program builds functional strength through systematic progression and consistency. It reinforces posterior chain endurance and core stability, making you more resilient under load, whether carrying a pack, navigating technical trails, or climbing a steep grade. Expect better movement quality, reduced injury risk, and the kind of durability that sustains when the terrain gets challenging.
Higher Work Capacity & Endurance
This routine trains your body to sustain high outputs with minimal wasted effort. By combining EMOM strength work with high-intensity conditioning, you'll develop power alongside sustained endurance. Prolonged efforts will feel smoother and more controlled, recovery will be faster, and you'll have more energy in reserve when the trail becomes demanding.
Minimalist, Functional Strength
This isn't a complex gym routine—this is systematic training stripped down to its essentials, building real-world strength. Whether you're trekking through backcountry, pedaling up a long climb, or running on technical terrain, this program ensures your body moves with the durability and precision that comes from evidence-based training.
The Science of Simple
After over 25 years of coaching athletes, I've learned that the most effective programs aren't necessarily the most complex ones. They're the ones you'll do consistently, that build strength where it counts, and that make you more capable on the trails.
This kettlebell routine delivers exactly that.
