Xtra Innings Performance

Hunting, Archery
Coach
Adrian Guyer

4 Week Program – Option of 5 training days/week 

 

Training Variables – Strength, Power/Plyometrics, Aerobic Capacity/Lactate Threshold Training, Loaded Runs/Hikes

The Pre Season Prep program is a great choice for those athletes preparing for the hunting season ahead with only 4-6 weeks to do it.  The program needs minimal equipment and gives athletes 5 days of workouts over 4 weeks of training.  The first 4 workouts of each week are designed to challenge your strength and work capacity while helping you move more efficiently while pursuing your quarry.  Many of our backcountry athletes use this program intermittently throughout the hunting season to help them maintain their strength and durability and preventing overuse injuries such as knee, hip or back pain from all of the miles you are putting into the chase.  

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Equipment Needs: Dumbbells // Continuous Loop Bands // Box or Bench for Step Ups**For a detailed explanation of what equipment is required to complete this program // please click here.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Bird Dog - BW

2 x 12

B2

Band Pallof Press - Bilateral and Split Stance

2 x 30

B3

Band Pull Apart in Lunge - 2 planes

2 x 12

B4

Walking Lunge w/ Hydrant - Forward & Reverse

2 x 8

C

Thunder Thighs

1 x 1:30

D1

Hip Extension - Band Under Heels

3 x 40

D2

Push Up - BW

3 x MAX

D3

Band Back Squat

3 x 15

D4

Isometric Row - Towel or Band

3 x 20

Finisher

E

Step-Ups: 4x25 Curl to Press: 4x10 You will need your hunting pack loaded with weight for the finisher circuit. Men use a minimum of 40# and women use a minimum of 30# in your packs. In weeks 1 and 2 complete 4 sets of 25 step Ups for 100 total. After every 25 step ups complete 10 Curl and Press with the same DB's. Try not to put the DB's down until all sets are completed. Record your total time for the circuit. If you don't have DB's you can substitute with a Band Curl instead.

Monday
Week 1 Day 2

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

Inchworm w/ Push Up

2 x 6

B2

Lunge Matrix - DB

2 x 4

B3

Dead Bug - Band

2 x 24

H.I.I.T.

C

3x30 sec/20 sec 3 sets, 30 second of work per exercise followed by 20 seconds of rest Thrusters Alternative - DB Transverse Row w/Hip Extension SA - Band Bridge Walkouts High Plank Pull Throughs

Intervals

D

4x2min/45s 4 rounds, 2 minutes of work followed by 45 seconds of rest Choose either a rower or a Fan Bike and alternate each week. If you don't have either you can run on a treadmill or outside preferably on a hill if you do. Intervals should be completed at the highest speed or intensity that you can maintain. These are not all out sprints but instead the highest threshold you can maintain without quite hitting the wall.

Tuesday
Week 1 Day 3

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 - Floating Front Heel

2 x 20

B2

Pull Aparts Archer - Band

2 x 12

B3

SL Eccentric Squat

2 x 5

B4

Crawling

2 x 45

C

Thunder Thighs

1 x 1:30

D1

DB SL RDL - SA

3 x 8

D2

SA Lat Pull Down w/Forward Flexion - Band

3 x 10

D3

Side Plank w/ Band Row

3 x 12

Gun Show!

E

3 Rounds: For time 10 Reverse Fly 10 (each side) Alternating DB Press 10 (each side) Tricep Kickback Try not to put DBs down the entire time

Wednesday
Week 1 Day 4

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

Hi Plank Rotate and Reach

2 x 20

B2

Calf Raise - 3 Plane

2 x 45

B3

Band Trunk Rotation

2 x 24

H.I.I.T.

C

3x30 sec/20 sec 3 sets, 30 second of work per exercise followed by 20 seconds of rest Goblet Squat Hand Release Push-up Walking Lunge - DB DB SA Farmer Carry or Side Plank w/Band Row - (If doing the side plank do one side (R or L) each set, as opposed to switching sides halfway.)

Finisher

D

4 Rounds 25 Step Ups - Angled 10 Curl to Press In weeks 1 and 2 complete 4 sets of 25 step Ups for 100 total. After every 25 step ups complete 10 Curl and Press with the same DB's. Try not to put the DB's down until all sets are completed.

Thursday
Week 1 Day 5

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)

B

Loaded Hike

1 x 60:00

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 climb in rugged terrain and you don't have the mobility to get over or under a log while still keeping your eyes up, you will wish you wouldn't have skipped this piece. Regardless of sport we need to move well. So namaste up, tough guy or gal, you will be glad you did!

Backcountry Athlete - Pre Season Prep