The Benefits of Strength Training at Altitude

Kurobe et al. measured higher serum growth hormone immediately after resistance exercise in hypoxia than in the same session at sea level. That is a short-lived hormonal response to the session itself, not a training outcome: the study did not measure strength, muscle size, body composition, soreness or injury rates, and acute post-exercise hormone spikes are not known to predict any of them.

Growth Hormone (GH), also known as human growth hormone (hGH) is a protein hormone produced by the anterior pituitary gland in the brain. It plays a significant role in regulating various physiological processes, including growth, metabolism, and cell repair. In the context of sports performance, serum growth hormone is of interest for several reasons:

• GH promotes the growth and repair of muscles, tendons, and ligaments. Athletes often seek to optimize their GH levels to support muscle development, recovery, and injury prevention.

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Increasing Capillary to Fiber Ratio

Skeletal muscle capillary-to-fiber ratio were significantly higher in the AST (Altitude Strength Training) group than the NRT (nomoxic) group (Kon et al)

The capillary-to-fiber ratio refers to the ratio of tiny blood vessels to muscle fibers within a muscle. This ratio is a key factor in determining the muscle's ability to receive oxygen and nutrients, remove waste products, and perform efficiently during physical activity.

A higher capillary-to-fiber ratio means: 

• More blood vessels to supply oxygen to each muscle fiber. 
• Enhanced muscle's capacity to utilize oxygen during aerobic activities
• Improved removal of waste products like carbon dioxide and lactic acid that accumulate in muscles during exercise delaying the onset of fatigue and allowing athletes to perform at a higher intensity for longer durations.

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Strength Training at Altitude

Evidence suggests that AST (Altitude strength training) with moderate loads (60–80% 1RM) and longer inter-set rest intervals (≥ 120 s) enhances muscle hypertrophy and strength compared to normoxia (Benavente et al)

The clearest hypoxia-specific effect on a resistance session is mechanical, and it is arithmetic rather than a promise: at 2,700 m your aerobic ceiling is roughly 15% lower (about 6.3% per 1,000 m above 300 m, Wehrlin & Hallen 2006), so the same work sits a higher share of your maximum than it would at sea level. Whether that translates into more strength or muscle over a training block is contested — a meta-analysis says it can at moderate loads with long rest intervals, while the one sham-controlled trial found no advantage over the same session in normal air. A 60-minute session at these altitudes builds your training, not your haemoglobin.

Resistance Training at Altitude can be conducted within altitude gyms or within the Box Altitude Training Cloud using the Vitruviuan Trainer+

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Session Protocols

All sessions commence after athletes have warmed up and are followed by a cool down.

Frequency: 2-4 Sessions per week

Periodization: Blocks of 5-8 weeks

Duration: 60 min (including warm up and cool down)

Modality: Sport specific resistance exercises

Intensity: 80% 1RM 

Repetitions: 3-4 sets x 8-10 reps (to failure) per exercise

Rest: Greater than 120 seconds

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Session Example

The session includes 3 sets of 8-10 reps (to failure) per exercise. The weight is 80% 1RM with a rest period of 120 seconds between sets and exercises. The exercises are back squats, leg press, lunges and deadlifts.