4 WEEK BACKCOUNTRY HUNTING TRAINING PROGRAM

1 4 week BACKCOUNTRY HUNTING TRAINING PROGRAM . PROGRAM PURPOSE. Preparing for a mountain-based endeavor, such as BACKCOUNTRY HUNTING , while residing in a non-mountainous environment presents a unique set of challenges for the athlete. The primary goal of this 4- week (20-session) PROGRAM is to improve the athlete's aerobic capacity, lower body strength endurance, and connective tissue resilience, so that the hunter can successfully operate in mountainous terrain for an extended period of time, while under external load. PROGRAM OUTLINE. This PROGRAM is written to be a 4- week PROGRAM that has you TRAINING 5 times per week . However, we understand that not everyone can train 5 times per week . To accommodate your TRAINING availability, this PROGRAM can be completed 4 times per week (making it a 5 week PROGRAM ), or you could train 3 times per week (making it a 7 week PROGRAM ).

2 The key to following this PROGRAM is to follow the sessions in order and complete all of them before you depart for your hunt. Because this PROGRAM does not have a large amount of high-intensity work, you will not need a deload or taper phase before your hunt; just a few days of rest prior to your departure will be fine. Each session has an outline video that covers all the specific movements in that TRAINING session. For more detailed videos on each exercise prescribed in this PROGRAM , visit the Atomic Athlete Exercise Library. REQUIRED EQUIPMENT. Exo Mountain Gear Pack Pack Weight (See Loading Your Pack below). 12-16'' Box or Bench Weighted Tire setup for Dragging (Build Video). Pull-up Bar (or Homemade TRX system). LOADING YOUR PACK HOW TO LOAD YOUR PACK VIDEO.

3 It is important to properly load your pack when performing the dynamic movements prescribed in this TRAINING PROGRAM . Although there are many ways to load your pack with traditional weights (dumbbells, kettlebells, weight plates, etc), our recommended method of adding a TRAINING load to your pack is by using a sandbag. Putting together a sandbag is easy, inexpensive, offers a high level of adjustability in weight, and can be easily secured to the Exo Mountain Gear pack frame for optimal performance. A 50lb bag of sand can be purchased at your local home improvement store for just a few dollars. There are numerous methods of containment to hold the sand for your sandbag the cheapest option is to repurpose heavy- duty contractor bags, our favorite option is to use roll-top dry bags to hold the sand.

4 PROGRAM LEVELS. This PROGRAM is written for 3 levels of athletes. The primary difference between each level will be the duration of aerobic TRAINING sessions and the loading of the strength endurance TRAINING sessions. Otherwise, the programming is exactly the same. Below are some guidelines for each level. Read through each and place yourself in the most appropriate category. If you find yourself not being challenged enough, feel free to move to a more advanced level. Likewise, if you've bitten-off more than you can chew, move yourself to an easier level. LEVEL 1. This level is appropriate for someone that is currently not TRAINING and is starting from scratch, and is also for older hunters that will not be HUNTING as hard as their younger counterparts.

5 The aerobic capacity efforts are the shortest, and suggested loading for the pack is at 25lbs. LEVEL 2. This level is appropriate for the person that trains on a regular or semi-regular basis. The aerobic capacity efforts are just a bit longer and the suggested loading for the pack is 35lbs. The majority of individuals doing this PROGRAM should place themselves in level 2. LEVEL 3. This level is for those that train consistently and have a solid base of fitness and strength. The aerobic capacity efforts will be the longest and suggested pack weight is 45lbs. For athletes that find level 3 too easy we suggest moving to the 12- week Ultimate Predator TRAINING PROGRAM , which is the most extensive BACKCOUNTRY TRAINING plan offered by Atomic Athlete.

6 Although this plan is designed for use as a specific train-up 4-6 weeks prior to your departure, it can be used multiple times throughout the year with the athlete advancing through the 3 levels. Your annual TRAINING calendar should move from general TRAINING (basic strength and conditioning) to specific TRAINING (mountain and hunt specific strength and conditioning) as you approach HUNTING season. Here is an example 5-month TRAINING outline to progress through the levels of this PROGRAM : 4 weeks - Level 1 of this PROGRAM 4 weeks - General Strength and Conditioning 4 weeks - Level 2 of this PROGRAM 4 weeks - General Strength and Conditioning 4 weeks - Level 3 of this PROGRAM Theoretically, this plan could be executed 2-3 times back-to-back, if desired.

7 If the athlete chooses to do this, we suggest a 1 week deload in between each level to let the body rest and recover. For specific guidelines on deload weeks, email Coach Saenz for details: WEEKLY SCHEDULE. Session 1 Session 2 Session 3 Session 4 Session 5. AEROBIC CAPACITY LOWER BODY AEROBIC CAPACITY LOWER BODY MOUNTAIN SPECIFIC. RUNNING STRENGTH MIXED STRENGTH STRENGTH. ENDURANCE ENDURANCE. CORE UPPER BODY RESILIENCE. RUCKING STRENGTH RUCKING. ENDURANCE. SESSION OVERVIEW. SESSION 1 DEMO VIDEO. This session focuses on building aerobic capacity through low intensity running for a set duration. Many modalities can be used to train this attribute, and although we programmed running specifically, it can be substituted out with other modalities such as cycling, stair climbing, and hiking with a pack in hilly terrain.

8 If you decide to substitute running with another mode, try to replace it with a load-bearing activity, which will better prepare the lower body connective tissue, joints, and feet for your hunt. Modes such as rowing and swimming are non-load bearing and will build fitness, but not prepare the body for moving through the mountains under load for extended durations. Activities that require the athlete to move their body weight over ground will have a better return on investment of TRAINING time. If possible, these runs should be done on trails as there is added value with the uneven terrain. These sessions will always be done at an easy pace, which would be a effort of 1 or 2 on a scale of 1-5. During these sessions, the athlete should be able to converse while running, or be able to do the session by breathing through their nose only.

9 If a heart rate monitor is worn, then aim to stay between 55-75% of max heart rate. Avoid the temptation to work harder than what is prescribed to get a better workout as you will be TRAINING a different energy system then what we are trying to develop with this session. These efforts do not require a warm-up, but feel free to do some soft tissue work prior to TRAINING . Following the aerobic portion of the session, the athlete will train their core with exercises using their body weight and pack. Loading of the pack will be based on what level PROGRAM the athlete is doing. SESSION 2 DEMO VIDEO. Session two focuses on building lower body strength endurance, or the ability continually exert force without fatigue. In this session, we will train strength endurance by using the Rhino complex and your pack for external loading.

10 Remember that your pack load is based on the PROGRAM level that you selected. For the Rhino complex you do not have to use your pack if you have access to a plate, kettlebell, or dumbbell of the same weight. There is a short general warm-up prior to this session's primary circuit. You will finish the session with some rucking, which is just walking with your pack while wearing your HUNTING boots. We suggest wearing as much of your actual HUNTING attire as possible, which provides an opportunity to test clothing, as well as how you will carry your weapon and other accessories, such as binoculars, chest harness, and trekking poles. The pace for the ruck is just a brisk walk, as speed is not an issue when packing into and out of the BACKCOUNTRY .