Backcountry Prep 1

Coach Corsini

Archery, Hunting
Coach
Dominic Corsini, MS, MEd, CSCS

This program is designed to prepare you for the rigors of backcountry hunting, hiking, and general exploring. As someone who has spent considerable time in the backcountry of Colorado, Wyoming, Ontario, and Alaska, I've personally tested this program and use both phase 1 and phase 2 prior to departure for any backcountry trip. Whether it be packing into Rocky Mountain high country in search of elk, traversing the sagebrush after elusive pronghorn, or mile after mile end endless tundra pursuing bands of caribou, the Backcountry program is my go to training regimen.

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Strength and Stamina
The backcountry is rugged. Don't leave your ability to pack heavy loads, traverse steep slopes, and cover miles of terrain to chance. Lifting along isn't enough, nor is simply running. You need a program designed for the mountains and this is that program.
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Confidence
People often question themselves when faced with challenging circumstances. Know that you are physically ready to tackle whatever the backcountry might throw at you.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes 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
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coache will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, Dumbbell, Medicine Ball, Weight Vest/Pack, Pull up Bar
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Pillar Prep Series 1

1 x 10

B

Movement Prep Series 2

1 x 10

C1

Box Jump

3 x 5

C2

Medicine Ball Overhead Rotational Slam

3 x 5

D

Clean Progression

3 x 3

E

Hang Clean

4 x 3

F1

Front Squat

4 x 8

F2

Pull-Up

4 x 8

G1

DB Reverse Lunge

4 x 8

G2

Landmine 2-Handed Row

4 x 8

H1

Core Active Straight Leg Raise

3 x 10

H2

DB Farmer's Carry

3 x 40

H3

Russian Twist

3 x 10

I

In Sport Conditioning Work

1 x 10:00

Wednesday
Week 1 Day 4

A

Pillar Prep Series 2

1 x 10

B

Glute Series 1

1 x 10

C1

Medicine Ball Kneeling Slam

3 x 5

C2

Plyo Push-Up

3 x 5

D1

Push Press

4 x 8

D2

RDL

4 x 8

E1

Bench Press

4 x 8

E2

Rear Delt Flyes

4 x 8

F1

DB Rear Foot Elevated Split Squat

3 x 8

F2

Supinated Grip Barbell Row

3 x 8

F3

Skull Crushers

3 x 8

G

Turf Tempo

1 x 5:00

Friday
Week 1 Day 6

A

Pillar Prep Series 1

1 x 10

B

Movement Prep Series 1

1 x 10

C

Linear Acceleration

4 x 10

D

DB Snatch

3 x 3

E1

Box Squat

4 x 8

E2

Chin-Up

4 x 8

F1

DB Lateral Lunge

3 x 8

F2

Landmine Anti-Rotation

3 x 10

F3

Incline Bench Press

3 x 8

G1

Close Grip Bench Press

3 x 8

G2

EZ Bar Curl

3 x 8

Saturday
Week 2 Day 0

A

Run

1 x 20:00

Coach
coach-avatar Dominic Corsini, MS, MEd, CSCS

Coach Corsini is a USA Hockey Certified Coach, holds advanced degrees/certifications in Biology, Sports Counseling, Leadership, Strength and Conditioning, and is Safe Sport trained. He has taught human anatomy/physiology and biological science for over 20 years and currently trains athletes from various sports and backgrounds as his personal clients.

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Live Ready

Whether heading into unfamiliar terrain for the first time, the hundredth time, or on that "trip of a lifetime", you owe it to yourself to be ready. Enjoy the experience and have confidence in your ability to thrive where others often struggle.

Get Backcountry Prep 1
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FAQs
How long is this program?
Backcountry 1 lasts for one month and requires four training days per week.
Should I complete both Backcountry 1 and 2?
No, though it is advisable. Backcountry phase 1 is designed to prepare you for phase 2. Phase 2 should be completed the month prior to departure.
Backcountry Prep 1