BACK-COUNTRY

HUNTING
12-WEEK TRAINING PLAN

WELCOME
So youre embarking on an ambitious hunting trip? Lets get you in the best
shape possible to withstand long hikes through tough terrain. This 12-week
training program will bring you along gradually to keep your joints healthy,
build your leg strength, and improve your endurance. After 12 weeks you
should feel fit and prepared for the back country and ready to harvest your
trophy.

WEEK 2
OVERVIEW:

We build on the introductory exercises of Week 1.

These activities may not seem like much, but over
time, you will build muscles that will ultimately help
your hiking posture and strength.

DAY 1

DAY 2

DAY 3

DAY 4

OPTIONAL
DAY 5

OPTIONAL
DAY 6

THEME:
Posture and
Restoration

THEME:
Strength

THEME:
Aerobic
work

THEME:
Mobility

THEME:
Posture and
Restoration

THEME:
Aerobic
work

20 minute posture
circuit

40-minute Weight lifting

circuit

40-minute aerobic
circuit

20 minutes of dynamic
flexibility

20 minute posture
circuit

45 minute aerobic
circuit

WEEK 2, DAY 1: POSTURE AND RESTORATION

CIRCUIT

This light circuit focuses on shoulder and hip

alignment
Hopefully you are not as sore as last week as your
body is beginning to adapt. Still, posture is key to
success so the posture work continues. This time with
different work/rest rep schemes.
Terms:
R = Right
L = Left
= seconds
Circuit Videos

Perform each exercise for 20 then take 20 rest

Go through entire circuit 3 times:
1. 90-90 Chair breathing
2. Wall sits
3. Kneeling bows
4. Supermans
5. Wall sits with arm slides
6. Stretch loop monster walks R
7. Stretch loop monster walks L
8. Bar hangs

WEEK 2, DAY 2: STRENGTH

1. Warmup "muliti-directional walk or jog 10:00

This circuit targets muscles important for hiking and

carrying a pack. Take plenty of rest in between each
exercise. The weight should be difficult enough so
that the last two reps of each exercise are slightly
challenging.

Terms:
DB = Dumbbell
BB = Barbell
R = Right
L = Left
= seconds
Circuit Videos

2. 3x10 circuit (increase weights by 5# from last week):

A Standing DB press
B DB lunge R
C DB lunge L
D Standing Russian twist
3. 3x10 circuit (increase weights by 5# from last week):
A BB Upright row
B DB Step down R
C DB Step down L
D Seated Russian twists
4. Cooldown walk and/or stretch 5:00

WEEK 2, DAY 3: AEROBIC

We are continuing to build your
"climbing muscles" (i.e. legs) and
aerobic ability.
*For your aerobic work today, try
adding a weighted pack. For this
week, your pack should weigh 50%
of the weight you will carry for your
trip.

1. Warmup jog, walk, ski, elliptical, or bike 10:0015:00.*

2. 5 x [2:00 brisk pace ** - 1:00 easy pace] on
challenging, hilly terrain.
3. Cooldown jog, walk, ski, elliptical, or bike 10:0015:00.*
** brisk pace" = at this pace, you should not be
breathing fairly hard, but you should be able to
finish the interval.
easy pace = at this pace, you should be able to
carry on a conversation while walking.

WEEK 2, DAY 4: MOBILITY

Mobility is the key to maintaining
balance and preventing injury. A light
dynamic stretching routine a few times a
week will pay dividends in helping you
manage rough, uneven terrain.
You dont need a gym to do this workout.
Just some floor space!
Circuit Videos

1 x 10 each way
SHOULDERS
1. Bar over/under
2. Bar forward/backward
3. 90-90-90
4. Child's pose with rotation
TORSO
1. Scorpions
2. Eagles
3. Lunge walk with thoracic twist
4. Lunge walk with OH reach
HIPS
1. Internal hip rotation
2. Seated IT band
3. Lateral bodyweight lunges R/L

WEEK 2, DAY 5 (OPTIONAL): POSTURE AND

RESTORATION
CIRCUIT

This light circuit focuses on shoulder and hip

alignment
Hopefully you are not as sore as last week as your
body is beginning to adapt. Still, posture is key to
success so the posture work continues. This time with
different work/rest rep schemes.
Terms:
R = Right
L = Left
= seconds
Circuit Videos

Perform each exercise for 20 then take 20 rest

Go through entire circuit 3 times:
1. 90-90 Chair breathing
2. Wall sits
3. Kneeling bows
4. Supermans
5. Wall sits with arm slides
6. Stretch loop monster walks R
7. Stretch loop monster walks L
8. Bar hangs

WEEK 2, DAY 6 (OPTIONAL): AEROBIC

We are continuing to build your
"climbing muscles" (i.e. legs) and
aerobic ability.
*For your aerobic work today, try
adding a weighted pack. For this
week, your pack should weigh 50%
of the weight you will carry for your
trip.

1. Warmup jog, walk, ski, elliptical, or bike 10:0015:00.*

2. 5 x [2:00 brisk pace ** - 1:00 easy pace] on
challenging, hilly terrain.
3. Cooldown jog, walk, ski, elliptical, or bike 10:0015:00.*
** brisk pace" = at this pace, you should not be
breathing fairly hard, but you should be able to
finish the interval.
easy pace = at this pace, you should be able to
carry on a conversation while walking.