All Photos Credit Cedar & Sagebrush
Continuing with our series of 1 week sample programs the sample below is a “hybrid” program, typical of what you’d see in our MTNSTRONG 8 week programs. This type of training puts an equal emphasis on strength AND the ability to perform work (exercise) at a high rate out of output for a set amount of time, otherwise known as “work capacity”. This is a very effective all-around program for virtually any mountain or backcountry hunt you may have planned regardless of terrain or species.
In a perfect world, you would start with a strength focused “cycle” (like what was provided in the February issue) for 8 – 12 weeks and then transition into this style of training for another 8 – 12 weeks depending on end goal and hunt dates. This programming does require access to a gym or a very well stocked/built garage gym with dumbbells (DBs), kettlebells, (KBs) and weight rack with bar and plates so it may not be practical or desirable for everyone.
If you decide to give this program a try know your own limits and don’t try anything you’re not capable of. Basically, don’t be stupid and don’t blame us if you bite off more than you can chew.
Monday – Strength
DO EACH EXERCISE ON IT’S OWN AND REST 3 MINUTES BETWEEN EACH SET
- SL deadlift 5×4 80% of Max Effort
- Pull Ups 2x: FORM IS STILL KEY; go until you only have 2-3 reps left in you but can still complete a proper/full rep
- Racked Double KB Bulgarian Split Squat 5×5
- SA KB bench press 4×5
- Finish with 10 minutes unbroken (non-stop):
- 10 KB/Sandbag Carcass Lift (see video on MTNSTRONG.com) 40m Famer carry with 45+ lbs: Wear pack or hold DB/KB in each hand to total 45+ lbs
Tuesday – Cardio
RUN/HIKE WORKOUT:
- 60 mins technical trail (NOT crushed gravel or easy single track) with pack loaded to 40+ lbs if hike OR ~60 mins run without pack
Wednesday – Strength
DO EACH EXERCISE ON IT’S OWN AND REST 3 MINUTES BETWEEN EACH SET
- DA KB/DB bench 5×5
- Renagade row 4×6
- SA KB swing 3×5 per side/hand
- Med ball side throws 4×6 per side
- Finish with the following 3x as a circuit:
- 6 TGU (3 per side)
- 25m DA racked KB carry
- 8 goblet squats
Thursday – Cardio
TIME TRIAL HIKE (BW):
- 45 – 60 mins time trial (max effort) on steep (30 degree plus) trail/slope; even better if off trail; wear pack if possible
Friday – Strength
DO EACH EXERCISE ON IT’S OWN AND REST 3 MINUTES BETWEEN EACH SET
- Back squat 5×5
- SL DL 6×4
- Med ball throw 3×6 per side
- KB suit case carry 3x40m each arm with 45+ lbs
- Finish with the following 5x as a circuit:
- 60m sprint
- 10 renagade rows
- 10 Rusian twists
- 90s rest
- *Try to do this outside and at a pace that is 80% of an all out sprint. If you haven’t sprinted recently this will take some figuring at how fast you can actually run.
Saturday – Rest/Recovery
Sunday – Cardio
LONG HIKE:
- 90 – 120 mins at EASY (all-day) pace with pack loaded to 45+ lbs
Want more? Try our 8 week downloadable programs available at MTNSTRONG.COM
