I’ll be following this cause I have similar questions.
We are about the same level with pack weight and vertical. For what it’s worth do 1x a week weighted hill climbs with 55# pack and increase the vertical gradually (up to 2500’now). When I’m doing 3000′ in one session I’ll increase the weight and start at 1500′ again.
I also do 1x a week with the Gym Leg ME Workout. It’s quick and I find a get a FT leg workout that has helped me. It’s alot of ME volume so I sometimes stagger it to keep the Z1-2 volume up.
Interested in feedback if there are better ideas.
On a similar not for upper body ME ice climbing with a 16# weight belt (can go up to 20#). Currently I use the Treadmill hand walking protocol (1 min on / 1 min off x 5, rest 5 min then rpt). If I want to get better should I increase the duration of work, shorten rests, increase weight, etc.