Ridgeline Back Country Offseason - Phase 1: Training by Adrian Guyer in TrainHeroic

XIP Training & Ridgeline Athlete

Hunting, Archery, Adventure Race

Coach

Adrian Guyer

The Off-Season program is perfect for the backcountry athlete preparing for hunting big game in the mountains and needing the strength and stamina to pack into remote locations and hunt for extended periods of time while carrying your camp and hopefully meat on your back.

The Off Season program will build your strength and movement capacity as needed for performing in the mountains and also for fortifying your joints against all of the forces you will encounter. We have designed your resistance training in the gym to provide transfer and specificity to your sport, "mountain athletics". This is not a powerlifting program, or an olympic weightlifting program or some bootcamp class just to make you sweat. We honestly don’t give a shit what you can do in the gym if it doesn’t transfer to what you do in the mountains, and many of the programs out there make that mistake. This program will prepare you to be better for your sport, that we will guarantee. If it doesn’t you can have your money back.

Sessions are anywhere from 50min to 1.5 hrs long depending on your level of fitness. 3 days of gym based strength and power workouts, 1 day of intervals and one programmed day in the mountains with a pack on your back. We also added a day of yoga to help you recover quicker and improve flexibility. We will spend a lot of time on your ability to move well so that you can be a navigate any situation you encounter in the field. If you move like crap, lack coordination and can’t get out of your own way you are absolutely going to struggle as a predator chasing wild game. This program will have you at the top of your game and ready to hunt this season.

Features
5 sessions per week
Must use App app to view and log training
Program Training

$89

Get Ridgeline Back Country Offseason - Phase 1

Equipment

Recommended

Dumbbells // Barbells and plates // Cable Machine // Fan bike or Rower // TRX Trainer // continuous loop bands // mini bands // Landmine. (Note: All of this equipment is not required but it will be very helpful to have in your training arsenal)

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Warm Up

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)

Prone Bird Dog - BW

2 x 8

Calf Raise - 3 Plane

2 x 8

Roll and Reach - KB

2 x 8

Side Plank - Starfish

2 x 12

Lizards

2 x 16

BB RDL

3 x 8

Floor Press - DB w/Iso Knee Drive

3 x 4

Metabolic Strength

3x40sec./20sec. 40 sec of work and 20 sec of rest between each movement. Example - Lunge 40sec, rest 20sec, Incline Row 40sec, 20sec Rest, Fan Bike 40sec, Repeat. Use the heaviest loads you can while still maintaining strong technique. These circuits will challenge your muscles ability to perform loaded work over longer periods of time. Walking Lunge w/ Knee Drive TRX or BB Incline Row Fan Bike

Intervals

Each interval should be a Max Effort Sprint followed by a no movement rest. Row Intervals - 4x200m/1min. **Can substitute with Running or Bike Hill Sprints at 4x30s/1min.

Recovery

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

Monday

Week 1 Day 2

Warm Up

Ridgeline Warm Up

Sidelying Windmill

2 x 6

Band SA Pull Apart - 1/2 Kneel

2 x 10

Hip Mobility - 90/90 Flow

2 x 0:45

Airplanes - DB or Arms Only

2 x 8

Calf Raise - Seated/DB

2 x 6

Band Dead Bug - Straight Leg

2 x 12

Goblet Squat - DB

3 x 5

Chest Supported Row - DB

3 x 6

Metabolic Strength

3x40sec./20sec. Lateral Lunge w/ Knee Drive Kneeling Alt. DB Press DB Farmer Carry

Finisher - Row/Sky Jump/Push Up

Recovery

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

Wednesday

Week 1 Day 3

Warm Up

Ridgeline Warm Up

DB Shoulder Matrix

2 x 10

Prone Head to Butt - Rocketman

2 x 10

SL Eccentric Squat

2 x 6

3 Point Low Plank

2 x 10

Crawling

2 x 30

Fire It Up!

Fan Bike Intervals 4x20sec./30sec. Record total calories when your intervals are complete. This will be the total # of calories during the entire circuit.

DB Raised Foot Split Squat - RFSS

3 x 10

Scissor Jumps

3 x 10

Reverse Fly - DB

3 x 10

90/90 ISO Pull Up Hold

3 x 20

AMRAP

Wear a loaded pack or a weight vest for this entire metcon. I recommend 30# and up for men and 20# and up for women. 12 minutes, as many rounds as possible Step Ups - 8 each leg Push Up - 8 Farmer Carry - 40 yds.

Recovery

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

Thursday

Week 1 Day 4

Warm Up

Ridgeline Warm Up

LT Intervals

You are looking to WORK AT THE HIGHEST SPEED YOU CAN MAINTAIN during each interval, as we are working to improve your lactate threshold. If you go too far into the pain cave you won't come back, and if you go too easy there isn't the training effect. These can be done running, on a Mtn Bike, on an Fan Bike or on a Rower. If you are on a Mtn Bike I recommend finding a really long hill of moderate pitch. For those with old knees and joints go to a grass athletic field for decreased impact. Intervals: 5 sets of 2min work./2min Rest. *Recovery should be very slow movement such as walking or a light spin. If on a MTN bike you could be slowly working your way back downhill.

Friday

Week 1 Day 5

Warm Up

Ridgeline Warm Up

Loaded Hike

1 x 60:00

Yoga - Athlete

For Completion

Coach