The Internet is full of information (and misinformation) about training. And the specific training niche marketed towards hunters isn’t immune from an information overload. Combine that deluge of information with the extensive individuality (our fitness level, injuries, preferences for types of training we find enjoyable, etc), and there is a lot of “noise” out there.
This is a no-excuses workout. You don’t need much equipment, much space, or much time… All you need is the will to get (and keep) moving.
The goal in sharing this workout is to cut through some of the noise and simply share what has worked for us. In particular, Mark has been consistently training for mountain and backcountry hunting for more than a decade. And he does it from the relatively flatland of Missouri.
This is Mark’s favorite at-home workout to prepare for mountain hunting when you have limited equipment, time, and space. This workout challenges the legs, the lungs, and the core.
The single-side weighted movements train stability and balance, which is an overlooked requirement of navigating steep, uneven terrain — especially while wearing a pack on your hunt. The dynamic, yet controlled, lower body movements train the strength required for steep descents. And the always-moving structure of this workout is a great stimulus to train your heart and lungs with the endurance needed to move through the mountains.
In addition to watching the video (above, or on YouTube), here is the written structure of the workout…
The Workout
Block 1
- Alternating Jump Lunge
- Suitcase Carry with Sideways Step-Up with Extension (Right Side)
- Alternating Jump Lunge
- Suitcase Carry with Sideways Step-Up with Extension (Left Side)
Block 2
- Goblet Squat
- Jump Squat
- Mountain Climber with a Twist
- Goblet Squat
- Jump Squat
- Mountain Climber with a Twist
Block 3
- Rack Carry + Forward Step-Up with Extension (Right Side)
- Weight Overhead Walking Lunge (Right Side)
- Monkey Plank
- Rack Carry + Forward Step-Up with Extension (Left Side)
- Weight Overhead Walking Lunge (Left Side)
- Monkey Plank
Block 4
- Weighted Pack Step Up & Over (Forward)
- Weighted Pack Bulgarian Split Squat
- Weighted Pack Step Up & Over (Side-to-Side)
- Weighted Pack Bulgarian Split Squat
Additional Notes
- If you are new to this type of training, start with a light weight, or no added weight at all
- Focus on the quality of the movement and use a full range-of-motion; don’t rush through the reps
- Work through each of the 4 blocks sequentially, with minimal rest, and that is 1 Round; work towards completing 2-4 total Rounds as your workout
- This is a demanding workout — especially as the weight and/or number of rounds increases — so pay attention to your recovery needs
- This workout should only be completed 1-2 times each week, in the weeks leading up to your hunt, and should be part of a larger training strategy that includes other endurance and strength work
