XIP Training & Ridgeline Athlete
Hunting, Obstacle Course Racing, Skiing, Endurance, General Fitness, Strength & Conditioning, Cross CountryWelcome to the Ridgeline Athlete Bare Bones Program! If you are reading this it’s evident that you are invested and committed to your performance as a backcountry or wilderness athlete and maybe interested in how Ridgeline Athlete could help you in achieving your goals. The Bare Bones Phase 1 program is 4 weeks long with 5 training days each week. It’s designed to provide athletes with a minimalist approach to physical preparation for your sport, requiring very little equipment or the need for a gym membership. The program will enhance the performance variables needed to find success in the backcountry or on the trails such as your aerobic capacity, your strength and power as it transfers to your sport, mobility and movement quality, and recovery strategies such as yoga and flexibility. Wilderness athletes such as hunters back- country skiers and big mtn athletes, trail runners or obstacle race junkies will all find huge benefit in this program.
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Ridgeline Warm Up
Hill Climb Intervals
B
Lactate Threshold Training Start with a 5 minute light run, then perform: Hill Climb Intervals 8 x 30 seconds/40 seconds Find a Hill with at least an 12% Incline and at least 200yd in length. If you have access to a ski area this is perfect, if not a road will work but the more uneven and natural the terrain is the better. Remember you are trying to simulate trail or wilderness situations here so if you must use a road choose dirt road over pavement. (A treadmill can also be used with the incline set to 15). The reps are listed first followed by the sprint time and then the rest. Example: Week 1 is 8 sprints 30 seconds long with a 40 second rest. Walk downhill during the rest.
Recovery
C
Ridgeline Yoga
Trust me - we all need this! If you lack the ability to move well you will suck at just about everything you do, simple. So namaste up tough guy or gal, you will be glad you did! **Click Tips & Vids to see all of our Yoga offerings.
Prep
A
Ridgeline Warm Up
B1
Trunk Circles w/ Rotation - Band
2 x 10
B2
Band Pull Apart
2 x 20
B3
Step Overs - Bench
2 x 8
Heart Rate Blaster
C
500 meter MAX Effort Row or 1/2 mile MAX Effort Fan Bike *If you don't have a Rower or a Fan Bike, complete a 1/4 mile run outside as fast as you can. **Click Tips & Vids to see all videos
D1
Isometric Push Up
3 x 8
D2
SL Hip Extension - Raised Shoulder
3 x 8
D3
Lat. Pull Down - Band
3 x 5
D4
RFSS Isometric - DB
3 x 1
E
Lame Lizard
1 x 5:00
Extra Credit
F
Steady State Ride, Row or Run Choose one: 3.0 mile Fan Bike ride 2000 meter Row 1 mile Run *Keep the fastest pace you can MAINTAIN for the entire bout. **Click Tips & Vids to see all videos
Recovery
G
Recovery Stretching
Rocking Groin Stretch Glute/Hip Mobility on Wall Band Lat Stretch Kneeling Quad Stretch Lizard to Hamstring Stretch Hamstring Band Stretch Series Quad Bar Roll Forearm Bar Roll 90/90 Hip Mobility
Prep
A
Ridgeline Warm Up
B1
Reach Matrix from Box/Plates - SL
2 x 12
B2
Isometric Row - Towel or Band
2 x 10 @ 2
B3
Crawling
2 x 1:00
C
Scissor Jumps
1 x 40
Metabolic Strength - HIIT
D
Complete the following circuit: 3 rounds of 30 seconds work/20 seconds rest (If no DB's you can load up a backpack and wear instead) 1. Band OH Squat 2. Band Row with Hip Extension 3. DB Reverse Lunge and Drive 4. Lizards **Click Tips & Vids to see all videos
Intervals
E
Choose one: 1. Row - 6 x 200m/50sec 2. Fan Bike - 5 x 20cal/50sec 3. Mountain Bike Hill Repeats - 6 x 45ec/50sec 4. Run intervals - 6 x 1min/50sec Rest *First number is the amount of work time. Second number is the amount of rest time. *Rest should be active recovery, either very light row or light pedal on the bike while waiting for next interval to start. *If you have 2 of these you can alternate weeks, i.e. Week 1 Row, Week 2 Fan Bike, Week 3 Row, Week 4 Fan Bike. **Click Tips & Vids to see all videos
Flexibility
F
Band Hams Kneeling Quad Kneeling HF 90/90 Hip Mobility Rocking Groin SL Joint Deload w/ Roller **Click Tips & Vids to see all videos
Prep
A
Ridgeline Warm Up
VO2max Training
B
To effectively improve VO2max you will need to be comfortable with being uncomfortable. Each interval you will be working at the highest speed possible without going to failure. Start the workout with a 5 minute light run. ' 5 x 2 minutes Run - Rest 2 min between sets, walk or light jog. The 2 minute effort should be the highest intensity or speed you can maintain for 2 minutes.
Recovery
C
Ridgeline Yoga
Trust me we - all need this! If you lack the ability to move well you will suck at just about everything you do, simple. When you're trying to sneak up on the trophy of a lifetime or competing in rugged terrain and you don't have the mobility to get over or under obstacles while still keeping your eyes up you will wish you wouldn't have skipped this piece. So namaste up tough guy or gal, you will be glad you did! **Click Tips & Vids to see all of our Yoga offerings.
Prep
A
Ridgeline Warm Up
Hike or Long Run
B
2 Hours 15 Push Ups Every 1/2 mile Time your hike and be sure to carry the gun or bow you will be hunting with, backcountry skiers or Skimo racers should be using their poles and carrying a pack with average weight you will carry in-season. I've added a few push ups every 1/2 mile to challenge upper body strength. Find some good hilly terrain that will challenge you and keep your heart rate somewhere around 60-70% of your max. You can find your predicted Max HR by subtracting your age from 220 (if you are a trained individual you might need to add to that number a bit.
Recovery
C
Recovery Stretching
Rocking Groin Stretch Glute/Hip Mobility on Wall Band Lat Stretch Kneeling Quad Stretch Lizard to Hamstring Stretch Hamstring Band Stretch Series Quad Bar Roll Forearm Bar Roll 90/90 Hip Mobility
