Backcountry Hunting Preseason Training Plan
$89.00
- 8-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
- Includes multiple 2-a-days and long Saturday “mini-events”
- Limited equipment needed – doesn’t require a gym membership
- This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
Description
This training program is specifically designed to prepare hunters for an extended (7-14 day) self-supported, backcountry big game hunting trip in the Rocky Mountain West, Canada, New Zealand or Alaska. You’ll be chasing game in steep, rocky terrain, covering long distances, and carrying heavy loads.
This program is designed to be completed 8 weeks directly before your hunting trip. Week 8 in the plan is an unload/taper week.
***CAUTION: This is a very intense training program, designed for the serious backcountry big game hunter. If you are going on an outfitted trip, a more casual hunting trip, or are de-conditioned (not physically fit) this program is not appropriate for you.
As well, if you have longer than 8 weeks to prepare for your trip, consider completing plans/order in the Backcountry Big Game Training Packet, which consists of 6 months of training, and 4 training plans, ending with this plan.
This is Version 5 of the Backcountry Big Game Pre-Season Training Plan, Last Updated in December 2019.
PROGRAM DETAILS
This 8-week, training program increases in difficulty over time. You will train 6 days/week for a total of 48 training sessions. The training program includes multiple 2-a-days and long Saturday “mini-events.” It is sport-specifically designed to build athlete’s “Mountain Chassis” (legs, lungs, core) and prepare athletes for the following Backcountry Hunting Fitness Demands:
1) Mountain Endurance: Legs and Lungs for uphill hiking under load
Backcountry big game hunters carry their weapon and camp on their back. Some establish spike camps, and day trip from there. Others carry their camp with them at all times and often camp high on mountain ridges. Pack weights range from ultra-light 30 pounds to 60 pounds. Often travel is off-trail, and it always includes vertical gain.
The fitness demands of this “Mountain Endurance” involve leg and mid-section strength, and mode-specific aerobic conditioning (lungs). This program builds your uphill hiking under load fitness and stamina using Step Ups, Rucking (hiking with a pack), unloaded running, and extended weekend “mini-events” which combine all three. You’ll train step ups 3x/week during this training plan.
2) Eccentric Leg Strength for Downhill Hiking Under Load
Hiking downhill under load is significantly more intense on an athlete’s leg musculature than hiking uphill. Downhill movement demands “eccentric” leg strength as gravity tries to force the athlete into the mountain and he/she must absorb this impact with each downhill step. If backcountry hunters have not trained specifically for this fitness demand, early trip downhill hikes can result in extreme leg soreness and negatively impact the trip. This program deploys a loaded set of lower body exercises called the “Quadzilla Complex” to train your eccentric leg strength. We originally developed the Quadzilla Complex to train eccentric strength for professional Olympic and Big Mountain skiers and snowboarders. You’ll train the Quadzilla Complex 2x/week during this plan.
3) Load Carriage Strength and Endurance for the Pack Out
The work really begins when the animal is down. Often loads for the pack out can reach beyond 100 pounds and distances extend past 5 miles. This trains you for this fitness demand sport-specifically via heavy (55# women, 75# men) ruck efforts 2x/week, extending to 6 miles.
4) Chassis Integrity: Functional Mid-Section Strength and Strength Endurance
Loaded movement, and long, heavy rucks demand functional mid-section strength and strength endurance. On top of the loaded step ups and heavy rucks you’ll complete, this training plan deploys MTI’s Chassis Integrity mid-section strength programming methodology via extended mid-section strength training circuits with target total mid-section strength, rotational strength, anti-rotational strength, and extension/low back strength.
5) Mountain Stamina: Fitness for long days, and multiple long days over a multi-day trip
Stamina and mental fitness are a key characteristic of successful backcountry hunting trips. This is the physical and mental fitness to not only go long and hard for one day, but to do this multiple days in a row. This program trains Mountain Stamina by causing you to train 6 days/week, multiple 2-a-days, and long weekend “mini-events” extending to 3 hours. This approach and methodology have proven successful with MTI’s sport-specific military selection plans used successfully for special forces selection by soldiers and Marines over the past decade. It’s important to understand Mountain Stamina is not only physical, but mental as well. This training plan is not only designed to build your sport-specific Mountain fitness, but also your mental fitness. You will be pushed.
WEEKLY SCHEDULE
- Monday: Step Up Intervals, Chassis Integrity
- Tuesday (2-a-Day): AM – Quadzilla Complex, Upper Body Strength; PM – Heavy Ruck which builds to 6 miles
- Wednesday: Unloaded Run which Builds To 8 Miles
- Thursday: Step Up Progression which builds to 1,000 Step Ups @ 30/40# backpack
- Friday (2-a-Day): AM – Quadzilla Complex, Upper Body Strength; PM – Heavy Ruck which builds to 6 miles
- Saturday: Mini-Event which builds to 210 minutes.
- Sunday: Total Rest
COMMON QUESTIONS
What equipment is needed to complete this program?
This is a limited equipment training plan which does not require a gym membership to complete. Below is the equipment you’ll need:
- Stop Watch with repeating countdown timer (Timex Ironman is best)
- Sandbag. Female hunters will need a 40# sandbag. Male hunters will need a 60# sandbag. We sell sandbags HERE or you can use any old duffle bag. Wood Pellets or mulch made from ground up tires make great filler.
- Backpack for Rucking and 25-75# of filler. We use dumbbells and iron weight lifting plates for filler. You can use anything heavy.
- Dumbbells. Female hunters will need a pair of 15# dumbbells. Male hunters will need a pair of 25# dumbbells.
- Foam Roller
- 16-18” Box or step for step ups
- GPS-enabled Watch. Recommended, but not required, a GPS-enabled watch will make measuring run and ruck distances much easier.
- Hand Counter to keep track of step ups – Recommended but not required. (https://www.amazon.com/Digi-1st-TC-04-Tally-Counter/dp/B00T8K04OA/ref=sr_1_1?ie=UTF8&qid=1490478568&sr=8-1-spons&keywords=hand+counter&psc=1)
Who is this plan appropriate for?
This plan is not appropriate for severely de-conditioned athletes.
I’m not fit enough for this plan. What should I do?
Build up to this training plan using the plan progression in the Back Country Big Game Training Packet HERE.
I have several months out from my trip. What should I do in the meantime before beginning this plan the 8 weeks directly before my trip?
Using the plan progression in the Back Country Big Game Training Packet HERE.
What if I have less then 8 weeks before my hunting trip?
Still start at the beginning of this training plan. Don’t skip ahead until the week directly before your trip, then skip ahead to Week 8 in this plan. Week 8 is an unload/taper week.
How much rest do I need between the end of this plan and the start of my trip?
None. Week 8 of this plan is a “Taper” week, and unloads the intensity significantly.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Push Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
What does “Grind” Mean?
Work steadily, not frantically. Keep moving and work steady through the circuit.
What if I miss a training day?
Ideally, you will train 6 days in a row, and take 1 full day off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
This training plan emphasizes lower body strength, mountain endurance and mid-section strength. What about the upper body?
This plan includes upper body maintenance programming two days/week, but the emphasis is not on upper body strength by design. Why not? Because the fitness demands of backcountry hunting hammer the “Mountain Chassis” – legs, lungs and core, and this is a sport-specific training program for backcountry hunting.
How long should the training sessions take?
60-90 minutes for the Monday-Friday AM and PM sessions. Saturday’s mini events begin at 90 minutes and extend to 210 minutes.
What if I can’t keep up the Monday to Saturday Training Schedule?
This program is “progressive” – difficulty increases as you work through the plan. Don’t skip ahead. Start again where you left off.
How do you count reps for Sandbag Getups? Stepups? Scotty Bobs? Quadzilla Complex?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups = 50x total reps, 25x each shoulder.
Step ups – The prescribed rep count is total reps, so 50x Step ups = 50x total reps, 25x each foot. Use a 16” box or step.
Scotty Bobs – 1x Scotty Bob = Push up + Right Arm Row + Push up + Left Arm Row. So, 5x Scotty Bobs = 10x push ups total, and 5 Rows, each arm.
Quadzilla Complex:
2x Quadzilla Complex =
2x In-Place Lunges with Dumbbells, each leg (4x total)
2x Jumping Lunges with Dumbbells, each leg (4x total)
2x Jumping Lunges unloaded, each leg (4x total)
4x Squat Jumps
3x Quadzilla Complex =
3x In-Place Lunges with Dumbbells, each leg (6x total)
3x Jumping Lunges with Dumbbells, each leg (6x total)
3x Jumping Lunges unloaded, each leg (6x total)
6x Squat Jumps
Etc.
Any Rucking Advice?
Use this training plan to get your rucking dialed – including boots, pack loading (aim to keep the weight high in the pack, across your upper back. You may need to put towels, a volleyball, or other light “padding” in the bottom of the pack to keep the load high), pacing, nutrition, and hydration. Ruck in the same boots you’ll hunt in. Refuel the same way you’ll refuel during your trip.
The training plan says “Ruck” but this isn’t easy walking. Walk briskly at a comfortable, but not easy, pace. Push yourself. Fit athletes may even jog or run. The aim is to train the ability to move fast, in the mountains, under load.
If I use trekking poles while hunting, may I use them for the rucking in this plan?
Yes.
Can I substitute a stair master for the step ups?
No. Please do step ups as prescribed.
Step ups suck! They are boring! Pure Drudgery! Can’t I do something else?
Nope.
I don’t have a 16” bench or box for step ups. Can I use a 12” box?
Nope. Be resourceful.
What about nutrition for the Saturday “mini-events”?
You’ll need to refuel during these long events – just like you will during your long days in the backcountry. Use of energy gels like Gu and Hammer Strength are recommended, as well as proper hydration, and solid, calorie-dense food such as hard cheese and hard salami.
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?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
Required Equipment
- Stop Watch with repeating countdown timer (Timex Ironman is best)
- Sandbag. Female hunters will need a 40# sandbag. Male hunters will need a 60# sandbag. We sell sandbags HERE or you can use any old duffle bag. Wood Pellets or mulch made from ground up tires make great filler.
- Backpack for Rucking and 25-75# of filler. We use dumbbells and iron weight lifting plates for filler. You can use anything heavy.
- Dumbbells. Female hunters will need a pair of 15# dumbbells. Male hunters will need a pair of 25# dumbbells.
- Foam Roller
- 16-18” Box or step for step ups
- GPS-enabled Watch. Recommended, but not required, a GPS-enabled watch will make measuring run and ruck distances much easier.
- Hand Counter to keep track of step ups - Recommended but not required. (https://www.amazon.com/Digi-1st-TC-04-Tally-Counter/dp/B00T8K04OA/ref=sr_1_1?ie=UTF8&qid=1490478568&sr=8-1-spons&keywords=hand+counter&psc=1)
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Loaded Uphill Hiking Assessment, Chassis Integrity
Warm Up:
3 Rounds
10x Goblet Squat @ 15/25# Dumbbell
20x Step Ups
Training:
(1) 30 Minute Max Rep Step Ups @ 30/40# Back pack
RECORD YOUR MAX REPS
(2) 12 Minute Grind…
5x Sandbag Getup @ 40/60#
5x Keg Lift @ 40/60# Sandbag
10x Sandbag Good Morning @ 40/60#
"Grind" = worth through the exercises in this circuit steadily, not frantically, for the prescribed time
(3) 2 Rounds
Foam Roll Hip Flexors and Low Back
Comments:
Part (1) - each step counts as 1x rep. Go as hard as possible for 30 minutes. Count and record your Reps.
******************************
TUESDAY
SESSION 2 (2-A-Day)
Obj: Strength, Heavy Ruck
AM SESSION:
Warm up:
3 Rounds
10x Goblet Squat @ 15/25# Dumbbell
Training:
- 6 Rounds
@ 15/25# Dumbbells
2x Scotty Bob
@15/25# Dumbbells
Rest 30 Seconds
- 2 Rounds
Foam Roll Legs, Low Back
PM SESSION:
(1) Ruck 3 miles @ 55/75# Backpack, Moderate Pace. Hilly terrain if possible
Moderate = Comfortable but not Easy
******************************
WEDNESDAY
SESSION 3
Obj: Endurance - Running
Training:
(1) Run 5 Miles, Moderate Pace
Moderate = Comfortable but not easy
(2) Foam Roll Legs/Low Back
******************************
THURSDAY
SESSION 4
Obj: Loaded Uphill Hiking, Chassis Integrity
Warm Up:
3 Rounds
10x Goblet Squat @ 15/25# Dumbbell
20x Step Ups
Training:
(1) 700x Step Ups @ 30/40# Back pack, Moderate Pace
Moderate = Comfortable but not Easy.
(2) 12 Minute Grind…
5x Sandbag Getup @ 40/60#
5x Keg Lift @ 40/60# Sandbag
10x Sandbag Good Morning @ 40/60#
"Grind" = worth through the exercises in this circuit steadily, not frantically, for the prescribed time
(3) 2 Rounds
Foam Roll Quads and Low Back
Comments:
Part (1) - each step count as 1x rep.
******************************
FRIDAY
SESSION 5 (2-A-Day)
Obj: Strength, Heavy Ruck
AM SESSION:
Warm up:
3 Rounds
10x Goblet Squat @ 15/25# Dumbbell
Training:
- 6 Rounds
@ 15/25# Dumbbells
2x Scotty Bob
@15/25# Dumbbells
Rest 30 Seconds
- 2 Rounds
Foam Roll Legs, Low Back
PM SESSION:
(1) Ruck 3 miles @ 55/75# Backpack, Moderate Pace. Hilly terrain if possible
Moderate = Comfortable but not Easy
******************************
SATURDAY
SESSION 6
Obj: Mini Event - 90 Minutes
Training:
(1) Ruck 3 Miles wearing 35/45# back pack. Moderate Pace. Moderate = comfortable but not easy.
(2) 30 minute Grind…
5x Renegade Man Maker @ 15/25#
40x Step Ups
(3) Run 3 Miles @ Moderate Pace. Moderate = comfortable but not easy.
Comments:
Moderate = comfortable but not easy.
"Grind" = worth through the exercises in this circuit steadily, not frantically, for the prescribed time
Testimonials
"Just wanted to provide some feedback on this entire program. I started back in February from square 1. You knocked this thing out of the park. It is hell. Complete hell, but I am 2 weeks out from my hunt and have never felt more in shape and confident in my abilities. Week 6 (last week) of the final phase I hit a wall that took some serious mental fortitude to break thru but once I started this weeks training I felt so much stronger, I made it “over the hump." I live in Texas so training to hunt the mountains of Colorado at 10-11k ft can be difficult so the step ups will prove invaluable (even though I despise them by this point).
I will definitely send you another email after my hunt to follow up on game time performance but I have no doubt in my mind that I am ready to go and that confidence going into it feels really good.
Love y’alls programming!"
************************************
"I finished the first 4 weeks of Jedidiah and moved into Back Country Big Game to finish it in time for the hunting season.
Jedidiah is assessment-based and that was brilliant for me. Every session was hard but not too hard so it challenged me without destroying me. I felt myself getting strong by the week and yet never once felt overly taxed and was never bored either.
I am in Week two of BCBG, and went for a Scouting trip last weekend with a regular backpacking pack plus optics and it was the easiest hike of my life. Felt like I was doing it in shorts and a T-shirt.
There wasn't too much vertical on this one but where it was I hardly noticed.
I would say that the experience of the training itself is really well thought out and scaled from what I have tried and the experience of being in the mountains on a regular trip was been very great.
I can't wait to see how I perform after week 8 of BCBG!"
************************************
"This fall I spent 2.5 months in the mountains and backcountry hunting Dall Sheep, caribou, mountain goats, moose and Stone Sheep. As a hunter and camera operator, my pack would routinely weigh 60 lbs, with a day pack of 40 lbs or more. We would do 20 km days, up to 60 km with light packs (overnight sprints) and up to 4500’ (1400 m) of elevation in a single day (60 lb pack). A third of a caribou and camera gear is north of 100 lb. Hunting days could run from 5:00 am to 1 am on occasion, but we were always up before the sun.
I started the Backcountry Big Game Hunting Packet with Humility. I completed over 90% of the workouts, though sadly was unable to do all of the “mini-events” found in the Backcountry Big Game Training Plan. I began the program in good shape and had been completing weekly rucks with 60-80 lbs (two hours) since January of this year.
As the mountain hunting season comes to a close, I have some observations about the results of my training:
- I never had sore shoulders or chassis from carrying the weight.
- I never had sore legs, even after the hardest days.
- I felt 100% capable of doing what was needed.
- My upper body was sufficiently strong to meet all challenges.
- My weight didn’t drop during training (I could work on my diet a bit).
- My 30-minute step-up results went from 815 (July 15) to 824 (September 26). I would associate much of the modest increase to determination and technique, so it does not indicate a substantial fitness improvement. My weight would have been about five lb heavier in September.
In summary, if anyone wants to be capable in the mountains, this program will get them there.
The only aspect of my fitness I will change for next season is related to my anaerobic threshold and my ability to push into a higher gear and go harder. As long as it was a slow grind, I was capable. When the time came to push up steeper country, the wheels would more or less fall off and I would be left working at a higher than I thought I should need to (heart rate of 170, for example). The elevated heart rates compromised my ability to think and film, and in steep goat terrain, this can be a liability."
************************************
"I recently used a hybrid of your ruck based selection program and big game hunting program to prepare for a 48 hour endurance race in Vermont. I can't say enough thank yous for how much your programming has helped me. The step ups were huge for me being that I live in Nebraska, at no point did I have issues with the elevation gain and descent. Second, all of the sandbag get ups and core worked proved to be a life saver because instead of having us use rucks, they told us we had to carry all of our gear in 27" or larger suitcases by either carrying them by your side or putting them on your shoulders. 100 miles with 50 pounds on your shoulder is miserable! Last but not least, the "mini-events" in the Big Game plan helped my mental grind so much. I've done races like this before and I've never felt more willing to grind out through the crappier moments as I did for this race. I credit that to the training."
************************************
"A buddy and I went through you Big Game hunting program this summer and I’ve never felt stronger in the mountains. I typically run about 3 half marathons to prepare as well. With much stronger legs I took a total of 25 minutes off my times in those 3 races. To top it all off my buddy and I spend about 15 days of September hunting the backcountry and he was able to arrow his first bull elk. The pack would have been substantially more brutal without all those leg blasters and step-ups!! Thanks again for the kick ass program and keep up the excellent work. --E
Thank you for the Big game hunting program, after completing this I went on my mountain goat hunt put on over 44 miles in the most rugged terrain that Montana has to offer and didn't even notice it, even when we packed camp and the goat out (in the same load). I will be doing this every year before hunting season for the rest of my life."
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