Description
Backcountry Hunting Build 1 is the second 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 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 Build 1, designed December 2019.
FITNESS ATTRIBUTES
Strength
Backcountry Hunting Build 1 deploys barbell strength training focused on the classic exercises – Back Squat and Bench Press. The plan also deploys pull ups. The strength training in this plan is assessment based. You’ll begin with a strength assessment, and follow-on progressions are based on your assessment results. In this way the plan automatically “scales” to your incoming fitness. As well, you’ll re-assess mid-cycle, which allows the plan to re-adjust to your increasing strength, and continue to push you.
Work Capacity
Backcountry Hunting Build 1 deploys 15-minute work capacity events built around multi-modal events involving a loaded exercise followed by running, step ups or shuttle sprints.
Chassis Integrity
Heavily trained this plan, – 2x/week, on Mondays and Thursdays. You’ll train a TTR Circuits – which involves two total body core exercises, and a rotational exercise in one circuit.
Endurance
Trained 3 days/week this plan via (1) 400-500x loaded Step Up Progression; (2) 3-4 Mile Heavy Ruck at a 45# (women) and 65# (men) backpack; (3) 4-5 mile moderate-paced run.
WEEKLY SCHEDULE
- Monday: Endurance (Loaded Step Ups), Chassis Integrity
- Tuesday: Strength, Work Capacity
- Wednesday: Endurance – Moderate Paced Run
- Thursday: Strength, Chassis Integrity
- Friday: Endurance – Heavy Ruck
REQUIRED EQUIPMENT
- Fully-equipped functional fitness gym with barbells, plates, racks, bench, and dumbbells and/or kettlebells and plyo boxes
- 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 25-65# 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?
- Fully-equipped functional fitness gym with barbells, plates, racks, bench, and dumbbells and/or kettlebells and plyo boxes
- 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 25-65# 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.