Backcountry Hunting Build 2
$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 third 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 Build 2 is the third 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 Build 2, designed December 2019.
FITNESS ATTRIBUTES
Strength
Backcountry Hunting Build 2 deploys MTI’s “efficient strength” progression to train strength and uses dumbbells and/or kettlebells. Efficient strength combines 3-4 strength exercises in the same circuit and has the athlete work through prescribed repetitions to a “hard but doable” load.
Work Capacity
Backcountry Hunting Build 2 is a significant step up from prior plans in this cycle in terms of work capacity programming. The work capacity events in this plan are all 40-minutes long, gym-based, and multi-modal involving a loaded exercises followed by running, step ups or shuttle sprints. The long duration of these events trains overall extended work capacity, stamina, and mental fitness.
Chassis Integrity
Heavily trained this plan, – 2x/week, on Tuesdays and Fridays. You’ll train a ARE Circuits – which include an Anti-Rotation, Rotation and Extension core exercise in one circuit. In addition, the work capacity events in this plan include classic MTI sandbag chassis integrity exercises.
Endurance
Trained 3 days/week this plan via (1) 600-700x loaded Step Up Progression; (2) 5-6 Mile Heavy Ruck at a 55# (women) and 75# (men) backpack; (3) 6-mile run assessment and follow-on 2-mile interval repeats.
WEEKLY SCHEDULE
- Monday: Endurance – 6 Mile Run Assessment or 2-mile interval repeats
- Tuesday: Strength, Chassis Integrity
- Wednesday: Endurance – Heavy Ruck
- Thursday: Work Capacity
- Friday: Endurance (step ups), Chassis Integrity
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 30-75# 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 30-75# 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
- 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 30-75# 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
Run 100m
Training:
(1) Run 6 Miles for Time
RECORD FINISH TIME
*******************************
TUESDAY
SESSION 2
Obj: Strength, Chassis Integrity
Warm up:
4 Rounds
Dumbbell Complex @ 15/25#
Training:
(1) 6 Rounds
3x Dumbbell/Kettlebell Craig Special - increase load rapidly each round until 3x is hard, but doable
8x Kettlebell Floor Press - Increase load rapidly each round until 8x is hard, but doable
4/8x Chin Ups
(2) 3 Rounds - Grind ...
5x 1-Sided Dead Lift @ 15/25#
5x Keg Lift @ 40/60# Sandbag
10x Good Morning @ 45/65#
"Grind" = worth through the exercises in this circuit steadily, not frantically, for the prescribed time or number of rounds
(3) 2 Rounds
Foam Roll Hip Flexors and Low Back
*******************************
WEDNESDAY
SESSION 3
Obj: Endurance - Heavy Ruck
Training:
(1) Ruck 4 Miles @ 55/75# Backpack, Moderate Pace
"Moderate" = Comfortable but not easy
(3) 2 Rounds
Instep Stretch
Foam Roll Low Back
*******************************
THURSDAY
SESSION 4
Obj: Work Capacity
Warm up:
3 Rounds
10x Goblet Squat @ 12kg
5x Scotty Bob @ 15/25#
15x Step Ups
Training:
(1) 40 Minute AMRAP (As Many Rounds as Possible)
5x Renegade Man Maker @ 15/25#
30x Step Ups
(2) Foam Roll Legs, Low Back
*******************************
FRIDAY
SESSION 5
Obj: Endurance - Uphill Movement Under Load, Chassis Integrity
Training:
(1) 600x Step Ups @ 30/40# Backpack, Moderate Pace
"Moderate" = Comfortable but not easy
(2) 3 Rounds - Grind ...
5x 1-Sided Dead Lift @ 15/25#
5x Keg Lift @ 40/60# Sandbag
10x Good Morning @ 45/65#
"Grind" = worth through the exercises in this circuit steadily, not frantically, for the prescribed time or number of rounds
(3) 2 Rounds
Foam Roll Low Back
*******************************
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