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Arrowhead Endurance

Increase strength. Extend speed. Intensify duration. Refine execution.

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Table of Contents

  1. Why write a book on training?
  2. Set up the scaffold.
    For most people, exercise is expendable. But for athletes, training is mandatory. To ensure long-term development, your life has to support your training and—too often—protect it from ignorance.
  3. Plan your performance.
    A specific goal isn't served by a generic plan. Maximizing performance starts with understanding the nature of the event, knowing your current abilities, and having realistic expectations.
  4. Start at the extremes.
    Modern training is multi-dimensional and concurrent, not linear and contiguous. Six components—strength, speed, duration, execution, time, and attention—must first be maximized before they can be utilized.
  5. Bridge the gap.
    Effective training is structured and progressive, not random and recreational. Every workout is a brick in the wall, building on what came before and supporting what must come after.
  6. Arrive & thrive.
    Performing your best is a skill. Like any skill, it must be practiced. Hope, as they say, is not a strategy.
  7. Rest, recover, repeat.
    Training and racing take their toll. And the greatest good happens over the longest timeline. To go the distance, you need to take breaks—of the right type and at the right time.
  8. Back Matter

About the author

Scott Semple Scott Semple

Climber, skimo racer, coach. In skimo, I was on the Canadian National Team and competed at the ISMF World Championships. As climber, I was sponsored by Black Diamond, SCARPA, Clif Bar, Adidas Eyewear, and others.

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Updated on Nov 21, 2025