Backcountry Hunting Base
$69.00
- 7-Week Training Program designed specifically for extended, self-supported backcountry big game hunting trips
- “Mountain Chassis” focused – legs/lungs/core for long days hiking under load in steep, rocky terrain
- This plan is the first plan in our 4-Plan, 6-Month Backcountry Big Game Hunting Training Packet
- This training plan is also one of the 200+ Plans included with an Athlete’s Subscription
Description
Backcountry Hunting Base is the first plan in our 4-Plan, 6-Month Backcountry Big Game Hunting Training Packet designed to prepare hunters for a self-supported, mountainous, backcountry big game hunting trip. This is a 7-week, 5 day/week training plan. Week 7 is a taper/unload week.
Backcountry Hunting primarily demands mountain endurance (running, rucking, uphill movement under load), but also demands lower body strength and leg strength, chassis integrity (functional core and strong low back) for heavy packs and load-outs, and overall all strength.
The plans in the Backcountry Big Game Hunting Hunting Training Packet are progressively designed to prepare you for a 7-14 day, high intensity, backcountry Big Game hunt in the mountains.
This is the first version of Backcountry Hunting Base, designed December 2019.
FITNESS ATTRIBUTES
Strength
Backcountry Hunting Base deploys a bodyweight strength training built around our intense Leg Blaster complex and progression, push ups, and pull ups and/or chin ups. Don’t be fooled by “bodyweight” – the strength training in this plan is no joke.
Work Capacity
Backcountry Hunting Base deploys 10-minute work capacity events built around shuttle sprint repeats to train all around work capacity.
Chassis Integrity
Heavily trained this plan, – 2x/week. Thursdays you’ll train a TRE Circuit – which involves a total body, rotational and extension (low back) exercises in one circuit using sandbags. Friday’s you’ll focus on the low back with primarily isometric strength training.
Endurance
Trained 3 days/week this plan via (1) 3-Mile Run Assessment and follow-on 1-mile interval repeats; (2) 2-3 Mile Heavy Ruck at a 35# (women) and 55# (men) backpack; (3) 300-400 Step Up Progression to train uphill endurance under load. You’ll wear a 20# (women) or 30# (men) backpack.
WEEKLY SCHEDULE
- Monday: Endurance – 3 Mile Run Assessment or 1-Mile Interval Repeats
- Tuesday: Strength, Work Capacity
- Wednesday: Endurance – Heavy Ruck
- Thursday: Strength, Work Capacity
- Friday: Endurance (Step Ups), Chassis Integrity
REQUIRED EQUIPMENT
- Stopwatch with repeating countdown interval timer (smartphone will work)
- 40# Sandbag (women) or 60# Sandbag (men)
- 16-18″ Step, box or bench for Step Ups
- Backpack with 20-55# of load (dumbbells and iron plates work well)
- Pull Up Bar
- Foam Roller
COMMON QUESTIONS
How Long will the sessions take?
Gym-Based training sessions should take 45-60 minutes. Endurance Sessions could push to 75 minutes depending upon how fast you move.
What is the Required Equipment?
- Stopwatch with repeating countdown interval timer (smartphone will work)
- 40# Sandbag (women) or 60# Sandbag (men)
- 16-18″ Step, box or bench for Step Ups
- Backpack with 20-55# of load (dumbbells and iron plates work well)
- Pull Up Bar
- Foam Roller
What does “3/5x Pull Ups” mean? How about “20/30# Backpack”?
3/5x Pull Ups = women do 3x, men do 5x
20/30# Sandbag = women use a 20-pound backpack, men use a 30-pound backpack.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Stopwatch with repeating countdown interval timer (smartphone will work)
- 40# Sandbag (women) or 60# Sandbag (men)
- 16-18" Step, box or bench for Step Ups
- Backpack with 20-55# of load (dumbbells and iron plates work well)
- Pull Up Bar
- Foam Roller
Sample Training
Below is Week 1 from this Training Plan:
MONDAY
SESSION 1
Obj: Endurance Assessment - Running
Warm Up:
4 Rounds
- 10x Squats
- 10x Push Ups
- 5x In-Place Lunges
- Run 100m
- Instep Stretch
Training:
(1) Run 3 Miles for Time
RECORD FINISH TIME
*******************************
TUESDAY
SESSION 2
Obj: Strength, Work Capacity
Training:
(1) 8 Rounds
(2) 8 Rounds
- 150m Shuttle every 1:20
Set a repeating countdown time to 1 minute, 20 seconds. On "Go" complete the 150m Shuttle as fast as possible. The faster you finish, the more rest you'll get before the next round begins. Complete 8 Rounds total
(3) Foam Roll Legs, Low Back
*******************************
WEDNESDAY
SESSION 3
Obj: Endurance - Heavy Ruck
Training:
(1) Ruck 2 Miles @ 35/55# Backpack, Moderate Pace
"Moderate" = Comfortable but not easy
(2) 2 Rounds
- Instep Stretch
- Foam Roll Legs, Low Back
*******************************
THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity
Training:
(1) 8 Rounds
(2) 15 Minute Grind ....
- 5x Sandbag Getup @ 40/60#
- 5x Keg Lift @ 40/60# Sandbag
- 10x Sandbag Good Morning @ 40/60# Sandbag
"Grind" = worth through the exercises in this circuit steadily, not frantically, for the prescribed time
(3) Foam Roll Legs, Low Back
*******************************
FRIDAY
SESSION 5
Obj: Endurance - Uphill Movement Under Load, Chassis Integrity
Training:
(1) 300x Step Ups @ 20/30# Backpack, Moderate Pace
"Moderate" = Comfortable but not easy
(2) 2 Rounds
- 15/15 Standing Founder
- 15/15 Low Back Lunge
- 15/15 Kneeling Founder
- 10x Face Down Back Extensions
(3) 2 Rounds
- Instep Stretch
- Hip Flexor Stretch
- Foam Roll Low Back
Our Stuff Works. Guaranteed.
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