BACKCOUNTRY HUNT PREP

Dark Horse Athlete

Hunting
Coach
Justin Biays MS, CSCS, TSAC-F

This program is for the serious backcountry hunter who finds it necessary to get after it in the gym year-round to increase their likelihood of getting a kill come hunting season. This program will be a mix of GPP (General physical preparedness) with a focus on carrying (odd objects, rucking moderate too long distances), HIIT or CrossFit style workouts minus the competitive CrossFit movements such as Olympic lifts and high-level Gymnastic movements, and monostructural conditioning (Running, rowing, Air Bike). In order to have a successful hunt, you must be in shape. The goal is to have your training complete within 90 minutes every day, but days that involve a ruck will take longer.

$55
Get BACKCOUNTRY HUNT PREP
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Improved Cognitive and Physical Function
Going into a backcountry hunt in shape is crucial. When your fitness is lacking you are quicker to reach higher heart rates. This results deterioration of cognitive processes such as peripheral vision (tunnel vision), depth perception, complex motor skill deterioration, loss of near vision, auditory exclusion (tunnel hearing). The easiest thing you can do to ensure a successful hunt is to be fit.
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Injury Prevention
Backcountry hunting often puts hunters in austere, dangerous, and rough terrain. Getting injured will not only result in an unsuccessful hunt, but a danger to your safety. One of the best ways to decrease the chance of injury is to have a good level of strength and conditioning. This program will ensure your body is ready for whatever the terrain may throws at you.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for hunters of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Beyond the sets and reps, you'll understand the intensity, rest times, tempo, and exactly what I'm looking for in each and every training session.
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbell's // Bumper plates // Kettlebells // Hunting Pack // Squat Rack // Pull up bar // Rower // Assault bike or Equivalent // Sandbag // Bench
Recommended
Resistance bands // Trap Bar // D-Ball
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Sample Week
Week 1 of 16-week program
Sunday
WEEK 1 DAY 1

A1

Box Jump

3 x 5 @ 24

A2

Plank

3 x 0:30

A3

Superman

3 x 0:30

B1

Trap Bar Deadlift

4 x 8 @ 6, 6, 7, 7

B2

Strict Bodyweight Pull-Up

4 x 8

C1

Goblet Squat

3 x 8

C2

Z-Press

3 x 8

C3

Front Rack Carry

3 x 100

Circuit

D

400m run + 30/24 calorie air bike 21 box jump over 24’/20’ 300m run + 24/18 calorie air bike 15 box jump over 200m run + 15/12 calorie air bike 12 box jump overs 100m run + 8/6 calorie air bike 9 box jump over

E

Hip flow mobility

1 x 5:00

F

4 way band stretch

1 x 1:00

Monday
Week 1 Day 2

A

Run

1 x 30:00 @ 6

B

Walk

1 x 10:00

C

Foam Roll

D

Box Breathing

1 x 5:00

Tuesday
Week 1 Day 3

A1

Russian KB Swing

3 x 15 @ 8

A2

Half kneeling banded chop

3 x 8

A3

Body Saw

3 x 0:30

B1

Barbell Bench Press

4 x 8 @ 6, 6, 7, 7

B2

Front Foot Elevated Split Squat

4 x 8 @ 6

C1

KB single leg RDL

3 x 8

C2

Ring Rows

3 x 12

C3

Single Arm Farmer Walk

3 x 50

D

Hip flow mobility

1 x 8:00

E

4 way band stretch

1 x 1:00

Wednesday
REST DAY
Thursday
Week 1 Day 5

A1

Sandbag Over Shoulder

3 x 6 @ 8

A2

Band Resisted Side Plank Row

3 x 0:30

A3

Aquaman Hold

3 x 0:30

B1

Half Kneeling Bottoms up KB Press

4 x 8

B2

Front Squat

4 x 8 @ 6, 6, 7, 7

C1

Single Leg Hip Thrust

3 x 12

C2

1-Arm DB Row

C3

1/2 Turkish Get Up

D

Hip flow mobility

1 x 8:00

E

4 way band stretch

1 x 1:00

Friday
Week 1 Day 6

A

Run

1 x 20:00 @ 6

B

Ruck March

1 x 60:00

C

Hip flow mobility

1 x 8:00

D

Box Breathing

1 x 5:00

Saturday
Week 1 Day 7

A

Full body Yoga Flow

Circuit

B

Walk 30 minutes outside

Coach
More from Dark Horse Athlete
coach-avatar Justin Biays MS, CSCS, TSAC-F

Justin is a military veteran & strength Coach dedicated to helping others build elite level General Physical Preparedness. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.

The Proof
verified-athlete-avatar Alex Kinsey

Avid Hunter

Verified Athlete

"Dark Horse athlete's Backcountry hunt prep has been crucial in my success in hunting. With the endurance and strength I have built using this program I was able to travel much farther into the backcountry."

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