XIP Training & Ridgeline Athlete
HuntingThe Ridgeline Athlete Back Country Spring Training program is perfect for the backcountry hunter or wilderness adventure junkie who will be putting on a lot of miles in rugged terrain, typically carrying a pack or packing meat out of the woods after harvesting an animal.
The program progresses from “building a foundation” in the first 4 weeks of the program where we address your anaerobic threshold, or work capacity, through the implementation of HIIT, Lactate Threshold circuits and strength as it applies to the BC athlete. We also work to address any aerobic inefficiencies so that we can effectively supply oxygen to all the working tissues. Prepare to work more muscles than you thought you had while building an engine that can do more work for longer periods of time.
The second 4 weeks of the program builds an athlete's strength and power for the demands of backcountry athletics. We will also continue to enhance your anaerobic threshold allowing you to accomplish more work at higher intensities. The program also includes a pack/sandbag work capacity session, a yoga day as well as recovery stretches and soft tissue work that can be implemented throughout the program.
5 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Ridgeline Warm Up
2-3 min. ride, row, or light run Quad Walk + Knee to Chest (6 each side) Reaching Ham (6 each side) Walking Hydrants (8 each side) Lunge w/ Inside Touch (6 each side) Spider-Mans (5 each side) Squats (10 full and 10 pulsing) Push-Ups (15 reps)
B1
90/90 Roundabout
2 x 6
B2
Band Raise + Pull Apart
2 x 12
B3
High Plank 3pt. Hold
2 x 40
C
“100 at 25” Step Up Test - Pack
1 x 100
D1
DB Iso Lunge
2 x 30
D2
Isometric Push Up
2 x 45
D3
SL Hip Extension - Raised Shoulder
2 x 30
D4
TRX Isometric Incline Row
2 x 1:00
Gun Show
E
Optional for those who want it! 💪 3 Rounds Push Up - 10 reps Lat. Raise - 10 reps Curl to Press - 10 reps - Try not to let go of the dumbbells. - Do your push ups with hands on the dumbbells. **Immediately after you finish the gun show you will complete a 5 minute Fan Bike Ride, Row or Run.
Recovery
F
5 Way Wall Stretch
1 round on each side, spend 15-20s or more on each movement Windmill Hold w/ Neck Rotation T-Spine Rotation Hold w/ Neck Rotations Hip Flexor Stretch Rocking Hamstring Stretch Adductor Stretch w/ Reach
Warm Up
A
Ridgeline Warm Up
2-3 min. ride, row, or light run Quad Walk + Knee to Chest (6 each side) Reaching Ham (6 each side) Walking Hydrants (8 each side) Lunge w/ Inside Touch (6 each side) Spider-Mans (5 each side) Squats (10 full and 10 pulsing) Push-Ups (15 reps - modified if needed)
B1
Inchworm w/ Push Up
2 x 6
B2
Lunge Matrix
2 x 4
B3
Dead Bug - Band
2 x 24
5 minute V02 Max Test
C
For the 5 min VO2 Max Cardiovascular Endurance Test you can choose to Row (erg), Ride (fan bike) or Run (treadmill or outside). You will measure your total distance at the end of the 5 minutes as well as your Max HR as soon as the test is complete. Be sure to record both data points in your notes here in the program.
HITT
D
3x30sec./20sec. (3 Rounds x 30sec. Work/ 20 sec. Rest) Dumbbell Alternating Thruster DB Renegade Row w/transfer Lizards Dumbbell Farmer March (Use the heaviest weight you can and still maintain good posture.) - Note: ROTATE through the exercises 4 times with the prescribed work and rest times *Click on the video below to see all of the exercise listed above*
Conditioning
E
Recovery - No Equipment
Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea
Warm Up
A
Ridgeline Warm Up
2-3 min. ride, row, or light run Quad Walk + Knee to Chest (6 each side) Reaching Ham (6 each side) Walking Hydrants (8 each side) Lunge w/ Inside Touch (6 each side) Spider-Mans (5 each side) Squats (10 full and 10 pulsing) Push-Ups (15 reps)
B1
Mini Band Supine ISO Hip Flexor Hold
2 x 12
B2
SL Eccentric Squat
2 x 5
B3
Crawling
2 x 45
C1
Landmine Power Press
2 x 12
C2
DB Push Press
2 x 12
C3
Band Broad Jump
2 x 6
D1
BB RDL
2 x 12
D2
DB RDL
2 x 12
D3
Bench Press - BB
2 x 12
D4
Bench Press - DB
2 x 12
D5
Bent Over Row SA - DB
2 x 15
Gun Show
E
3 Rounds for Time 8 Reverse Fly 8ea. Alt DB Press 8 Tri. Kickbacks - Try to hold onto the dumbbells the entire time! Don't put them down!
5 min Steady State Condo
F
Complete a 5 minute steady state Fanbike, Row, Ski Erg, Run or Ruck at appx 70 of your max HR.
Recovery
G
5 Way Wall Stretch
1 round on each side, spend 15-20s or more on each movement Windmill Hold w/ Neck Rotation T-Spine Rotation Hold w/ Neck Rotations Hip Flexor Stretch Rocking Hamstring Stretch Adductor Stretch w/ Reach
Warm Up
A
Ridgeline Warm Up
2-3 min. ride, row, or light run Quad Walk + Knee to Chest (6 each side) Reaching Ham (6 each side) Walking Hydrants (8 each side) Lunge w/ Inside Touch (6 each side) Spider-Mans (5 each side) Squats (10 full and 10 pulsing) Push-Ups (15 reps)
B1
Isometric Split Squat w/Calf Raise - Raised Front Foot
2 x 12
B2
Hi Plank Rotate and Reach
2 x 20
B3
Modified Adductor Plank
2 x 15
B4
Band Trunk Circles
2 x 12
Work Capacity Strength
C
Work Capacity - 12 minutes *Set a running clock for the required time and complete the following movements repeatedly until the time is up. You should be using heavy loads but not maximal and working at a pace that is sustainable and consisitent for the entire time frame. Work to minimize your transition time and move from one movement to the next. Record your rounds at the end. Finishing a full round means completing all exercises in a set. Ex: 4.3 rounds = 4 full rounds plus completion of 3 exercises in your 5th round. 6 DB Goblet Squat 6 Hand Release Push Ups 6 Reverse Lunge w/DB Curl 15s/ea DB SA Farmer Carry 10 cal Fanbike or 10 cal Row (can substitute with a 200 meter run)
Interval Finisher
D
This Finisher is short, sweet and the perfect finisher for the backcountry athlete. 4 x10sec/45sec (5 Rounds x 10sec.Work/45sec. Rest) Dead Tread Sprints (Can substitute with Hill Sprints outside or a fan bike, just be sure to go AHAYC each interval) - Put a treadmill at incline of 8 and turn the power off. - Hold onto the handles and sprint pushing the belt as fast you can for the required time. - Do not start the clock until you are up to top speed, this will take approximately 5 seconds. - These are MAX EFFORT SPRINTS! Go as hard as you can every sprint and finish your week like a fucking champ!
Conditioning
E
Recovery - No Equipment
Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea
A
Yoga - Athlete
Conditioning
B
Recovery - No Equipment
Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea
Conditioning
A
Pack Workout 1
20 Minute AMRAP: .5 mile Fanbike, 250m Row or 1/4 mile run 5ea Transverse Clean and Press 5ea SA BO Pack Row 5ea OH Reverse Lunge 5ea Plank Pull Unders
B
Pack setup to decrease back pain
Conditioning
C
Recovery - No Equipment
Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea
