Free Workout

Pre-Season Training, Easy Hike or Run

It's time to start getting boots on the ground. Today you have a choice of either hiking or running. If you have the ability to get out for a short 60-minute hike then make it happen. Try to include some steeper sections that challenge you. If you're not near the...

Free Workout

Pre-Season Training, Lift + Metcon

As we enter the pre-season phase of training, we start to see activities that more closely mimic those of our sport. In the specific case of backcountry athletes, that activity is hiking and rucking. Time in the gym is going to drop down to 3 days per week, landing...

Free Workout

Easy Run, Foundations 3, Block 4

Easy runs are one of the easiest ways to deliver a potent training effect. Literally, 40-minutes start to finish, there is NO EXCUSE to skip these. 5 min in Zone 1 30 min in Zone 2 5 min in Zone 1 Zone 1 - Very easy with little to no impact on respiratory rate Zone...

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Total Body / Circuit, Foundations 3, Block 4

Today's total body workout includes a bit of power training and some work getting us into and out of challenging positions. Wrap it up with some continuous work and you've got yourself an efficient full-body smoker. 5 sets: 10 left-arm hang dumbbell snatch, no rest...

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Hill Run, Foundations 3, Block 4

Today's hill run is bringing the intensity: 30-seconds uphill in zone 5 will be lose to an all-out pace. Try and keep your lunch down on this one as it's going to be SPICY! 5 min in Zone 1 5 min in Zone 2 + 10 sets: 30s in Zone 5 Uphill 90s in Zone 1 + 5 min Zone 1...

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Squat/Pull, Foundations 3, Block 4

First day in the final rotation of our final Foundations block. We are hitting some heavier weights in the back squat, finishing with another set to failure. Remember to practice safe and responsible lifting with these sets to failure. Work hard and dig deep but...

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Rest Day

This week I want to talk about the role of nutrition in the recovery process. If I could recommend only one adjustment to the nutrition of strength training athletes, it would be to ensure adequate protein intake. When we train, protein is broken down and...

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Total Body / Circuit, Foundations 3, Block 3

Total body training is about connecting the upper and lower halves of your body through functional movements. These movements often challenge you in different planes of motion (frontal and transverse). We almost always perform a variety of single-arm and single-leg...

Free Workout

Interval Run, Foundations 3, Block 3

Long intervals give you a chance to really feel what pacing is like for these intensities. Make sure you are following the zone guide and practicing the difference between hard efforts and easy efforts. 5 min in Zone 1 5 min in Zone 2 + 3 sets: 5 minutes in Zone 4...

Free Workout

Hinge/Press, Foundations 3, Block 3

Today's set to failure is going to be in the deadlift. The deadlift is an inherently safe lift because if something goes wrong, you can simply drop the weight. This inherent safety sometimes leads to athletes increasing their risk by hanging on longer than they...


Pro Tips

Caping 101, by Ray Wiens

One of the biggest challenges for many hunters is dealing with the skinning and preservation of capes, especially on an extended backcountry hunt. We are more often than not required ...