This 5-Week, 6 day/week training plan is designed specifically to prepare committed whitetail hunters for deer season. This training plan has 6 specific end of cycle fitness goals:
- Prepare athletes for a 3-5 mile walk or hike to the stand wearing a daypack and carrying a weapon (bow or rifle) over broken terrain
- Ability to climb and self-rescue from tree stand.
- Core stability to sit without movement for hours.
- Ability to drag a deer as much as 1 mile or pack out butchered meat over 1-5 miles.
- Mental and physical stamina for hours of alternating movement and total stillness in extreme weather conditions.
This training plan is designed to be completed the 5 weeks directly before your season starts.
This is Version 1 of the plan, designed in November 2022.
This training program deploys a combination of sandbag and bodyweight strength training and includes an initial and mid-cycle assessments and follow-on progressions based on the assessment results. In this way the plan automatically “scales” to the incoming strength of the individual athletes and continues to push him/her as fitness improves. Leg, upper body push, upper body pull and core bracing strength are all trained during strength days.
The rucking programming in this plan includes 3-5 mile efforts carrying a 25# backpack and a 10# dumbbell, sledgehammer or weapon to prepare hunters for their hike in to the stands. It also includes heavy, 55-75#. 2-4 mile ruck efforts to simulate packing out a harvested animal.
For hunters who drag out their harvested deer, the plan includes 60-minute drag efforts pulling a tire, old wooden pallet or sled at a heavy, hard, 1-mile per hour, pace.
Work Capacity, Chassis Integrity, Stamina
You’ll train multi-modal work capacity, sandbag-based chassis integrity (functional core) and total body and mind stamina fitness two-days/week. Wednesday’s mid-week efforts will be short, 20-30 minute events. Saturday’s stamina efforts will be longer (45-75) minutes and are designed to train your body and mind for long days on the stand which include a physically intense harvest and egress.
Ideally, you will train Monday through Saturday, and take Sundays as full rest days. If for some reason you cannot keep this schedule, do not skip any sessions, do them exactly in order as they are designed.
- Monday: 2-5 Mile Ruck at 25#, Carrying 10# sledge, dumbbell or weapon (rifle/bow)
- Tuesday: Sandbag/Bodyweight Strength Assessment and/or progressions
- Wednesday: Short Work Capacity/Stamina, Work Capacity
- Thursday: Athlete’s Choice: Heavy, 2-4 mile ruck, or 60-90 minute heavy drag.
- Friday: Strength Progressions
- Saturday: 45-75 Minute Mini-Event, Stamina
- Sunday: Full Rest
This is a limited equipment training plan.
- Stopwatch and track or known 2-mile and 5-mile distances (smartphone will work for the stop watch)
- 60# sandbag (men) or 40# sandbag (women)
- Pull Up Bar
- 16-20″ box, bench or chair for step ups
- Old Tire, wooden pallet or sled and load for athletes planning to drag their harvested deer from the field, and rope/line to drag with
- Backpack and 25-75# of filler
- Interval timer with repeat countdown option – smartphone app will work.
How long should the training session take?
In general, weekday sessions should take approximately 60 minutes to complete. Saturday’s mini-events will take up to 90 minutes.
Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men, for example, Sandbag Getups @ 40/60# means women use 40# sandbag and men use a 60# sandbag.
What if I am unfamiliar with an exercise?
A complete list and video demonstration of our exercises can be found here: http://mtntactical.com/resources/exercise-menu/
What if I can’t make the prescribed reps for the strength exercises?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. If necessary for the strength exercises, it’s okay to break the sets and/or increase the interval as needed to complete the required reps and load.
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 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.
How do I record my assessment Results?
Notebook and pencil.
More Questions? Email: firstname.lastname@example.org
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.