XIP Training & Ridgeline Athlete
Hunting, Adventure RaceTraining Variables - Muscular Strength and Endurance, Endurance, HIIT, Recovery/Stretching
Lean and Mean Phase 1 is a 4 week pack based program focused on building strength and endurance for the backcountry athlete tasked with carrying a pack. The program utilizes percentage of BW to progress the intensity and load requirements over the course of the 4 weeks. This is a perfect choice for hunters or through hikers who will need the physical capacity for self supported hunts or hikes.
The program includes 2 days of focused strength workouts, 1 HIIT focused training session, and one work capacity day. There are loaded hikes included in 3 of the training days as well as a recovery and stretching module on every training day. The entire program can be completed with a pack or sandbags and helps athletes become accustomed to the demands of carrying and manipulating a loaded pack.
Features4 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
Walking Hydrant to Superman
2 x 5
B2
Prone Head to Butt - Rocketman
2 x 10
B3
High Plank - Y's and T's
2 x 5
Primer
C
Thunder Thighs
THUNDER THIGHS The primer is meant to get the juices flowing and provide a bit of "pre-fatigue" to the muscles prior to starting your strength circuit. This will help your body adapt and cope with increased levels of blood lactate throughout your workout. For 2 MINUTES, alternate between slow bodyweight squats (3 seconds down, 3 seconds up) for 20 seconds, and Sky Jumps for 10 seconds
D1
Back Squat - Pack
2 x 20
D2
Push Up w/ Hand Release - Pack
2 x 15
D3
Hip Extension - Pack
2 x 15
D4
Bent Over Row - Pack
2 x 12
D5
Dead Bug - Pack
2 x 12
Steady State Hike
E
0.5 Mile Hike If possible complete this on hilly and uneven terrain. If using a treadmill complete this at an incline of 8-10% grade. If you are on flat terrain increase your pack load by 5%. Record your time and work to improve on this each week. For hunters, this is a great time to be carrying your weapon and get used to that added load in your hand.
Recovery
F
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 90/90 Hip Flow - 6ea Sphynx Pose - 1 min
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
Lunge Matrix
2 x 4
B2
Bridge w/T-Spine Reach
2 x 12
B3
Quadruped Lift Off
2 x 40
Prep
C
Thunder Thighs
THUNDER THIGHS The primer is meant to get the juices flowing and provide a bit of "pre fatigue" to the muscles prior to starting your strength circuit. This will help your body adapt and cope with increased levels of blood lactate throughout your workout. For 2 minutes: Alternate between slow bodyweight squats (3 seconds down, 3 seconds up) for 20 seconds, and Sky Jumps for 10 seconds
D1
Split Squat - Front Loaded Pack
2 x 12
D2
Shoulder to Shoulder Press - Pack
2 x 10
D3
RDL SL - Pack
2 x 12
D4
Bent Over Row SA - Pack
2 x 12
D5
Split Stance Chop - Pack
2 x 12
Steady State Hike
E
0.5 Mile Hike If possible complete this on hilly and uneven terrain. If using a treadmill complete this at an incline of 8-10% grade. If you are on flat terrain increase your pack load by 5%. Record your time and work to improve on this each week. For hunters, this is a great time to be carrying your weapon and get used to that added load in your hand.
Conditioning
F
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 90/90 Hip Flow - 6ea Sphynx Pose - 1 min
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
Bridge/Hamstring Walk Outs
2 x 6
B2
Inchworm, Cross-Under, Rotate and Reach
2 x 5
B3
Crawling
2 x 40
Metabolic Strength
C
Today we are on the clock with a Metabolic Strength Circuit. You are trying to work just below the limits of your lactate threshold or the point at which your muscles can no longer continue to perform the task. You want to flirt with this threshold rather than eclipsing it. This can take some time and experience as you start to learn what you are capable of. Monitoring your heart rate can be helpful in finding these thresholds. Load Pack @ 15% BW 3 rounds of 30 seconds of work followed by 20 seconds of rest for each of the following movements (3x30s/20s) Step Ups - Rear Loaded Transverse C&P Reverse Lunge - Rear Loaded Pull Throughs - Pack Lat Shuffle w/Touch
Steady State Hike
D
0.5 Mile Hike If possible complete this on hilly and uneven terrain. If using a treadmill complete this at an incline of 8-10% grade. If you are on flat terrain increase your pack load by 5%. Record your time and work to improve on this each week. For hunters, this is a great time to be carrying your weapon and get used to that added load in your hand.
Conditioning
E
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 90/90 Hip Flow - 6ea Sphynx Pose - 1 min
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)
Strength/Power
B
Pack Workout 1
20 min AMRAP: .5 mile Fan Bike (You can substitute with a 1/4mile run or a 20cal Row) 5ea Transverse Clean and Press 5ea SA BO Pack Row 5ea OH Reverse Lunge 5ea Plank Pull Unders
Conditioning
C
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 90/90 Hip Flow - 6ea Sphynx Pose - 1 min
