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Volume is a key ingredient in training for the tough demands of the backcountry. Hiking with a pack for hours on end over multiple days is a high-volume activity. Step after step after step with weight that doesn’t get lighter… That is volume.

When it comes to training, volume refers to the total amount of weight that you lift in a given workout. However, you do not have to have a high one-rep max to lift high volumes. Instead, you need to incorporate volumetric techniques over the course of your workout. Continue Reading…

Another Full-Body Workout. Try and complete the whole workout in less than 25 minutes if you think you can do it.

Complete the Entire Circuit 3 times:

50 Jumping Jacks

15 Burpees

20 Push-ups (On knees if you cannot do 20 full push-ups)

15 Lunges (Per side)

20 Squats

15 Bench Dips (Feet on the floor, hands on a chair or bench)

30 Mountain Climbers (Per side)

30 Second Plank

Today’s workout is simple.

Run for 30 minutes (preferably outside and not on a treadmill).

First 10 Minutes – Maintain a consistent pace

Second 10 Minutes – Run Intervals, sprinting for 30 seconds and jogging for 60 seconds, then repeat.

Third 10 Minutes – Maintain a comfortable pace to cool down.

Finish with some stretching.

Stair-climber-with-pack-on

Most hunters carry a pack. However few train with their pack. Training while wearing your pack will both help you be more able to carry it and also more comfortable and used to wearing it. With that in mind, here is today’s workout.

While wearing your pack, perform the following circuit 3 times with 2 minutes rest between circuits (add 10-20 lbs to your pack to increase difficulty):

15 Squats

15 Push-ups

15 Goodmornings (imagine straight-leg deadlifts with the weight on your back instead of your hands)

15 Step Ups (get a stool, bench, or chair)

15 Floor dips

15 Lunges

Finish with a very slow jog or climb on the Stairmaster while wearing your pack. Jog or climb for 15 minutes at a steady, slow pace.

Photo Credit: Muscle and Fitness

Photo Credit: Muscle and Fitness

Back to focusing on cardio.

Do 25 minutes of HIIT for one of the following exercises:

Running

Speed-walking on treadmill at max incline (sprint intervals should be walking at a speed that would be more comfortable to run. This causes your body to work harder because you are forcing it to do something less efficient by continuing to walk)

Stationary Bike

For you HIIT workout:

Do 2 minutes of slow warm-up

Then do 14 sets of 30 second sprint and 1 minute active rest

Finish with 2 minute cool down

Remember that HIIT is a combination of sprints and active rest. Active rest means you keep moving, but at a slower pace. Sprints should be done at full intensity.

pyramid-of-khafre

Today will be a circuit of a different kind – Descending Pyramid Circuit. You will start doing 10 reps of each exercise with no rest in between exercises. Then, rest for 30 seconds and do another set, only this time you will only do 9 reps. Repeat this process until you have done 10 total circuits, finishing with the last circuit at 1 rep per exercise. Continue Reading…

day-8

Now that you have had some rest, it is time to get back to it. Today is going to incorporate some resistance work, but the intent will be to increase your cardiovascular endurance.

Start off with some steady cardio – Either jogging outside or walking on a treadmill with the incline maxed out – Do 10 minutes as a warm-up

Then, do the following circuit 3 times:

10 Push-ups

20 Burpees

30 Mountain Climbers

40 Squat Jumps

Plank for 50 seconds.

Finish up with the same cardio you started with as a cool down.

day-7

Take today off. Rest is incredibly important so use today to eat right and recover. We will hit it hard again tomorrow.

Let’s finish off the week with a full-body blast to compliment that cardio you did yesterday. Do the following exercises as a circuit, performing all of them with no rest until the very end of each circuit. Do 3 sets of the following circuit:

50 Jumping Jacks

15 Burpees

20 Push-ups (On knees if you cannot do 20 full push-ups)

15 Lunges (Per side)

20 Squats

15 Bench Dips (Feet on the floor, hands on a chair or bench)

30 Mountain Climbers (Per side)

30 Second Plank

Photo Credit: DC Health Performance

Photo Credit: DC Health Performance

Day 5 is going to focus on cardio. The backcountry is a test of endurance more than strength so you need to be sure that you can meet the challenge.

Do 25 minutes of HIIT for one of the following exercises:

Stairmaster

Speed-walking on treadmill at max incline (sprint intervals should be walking at a speed that would be more comfortable to run. This causes your body to work harder because you are forcing it to do something less efficient by continuing to walk)

Running

Do 2 minutes of slow warm-up

Then do 14 sets of 30 second sprint and 1 minute active rest

Finish with 2 minute cool down

Remember that HIIT is a combination of sprints and active rest. Active rest means you keep moving, but at a slower pace. Sprints should be done at full intensity.