XIP Training & Ridgeline Athlete
Hunting, ArcheryThe "Packin' Heavy" pack acclimatization program is designed to help you acclimate to the demands of carrying a heavy pack in the backcountry. The program is 6 weeks long with 3 training days each week, each day focusing on a different training variable or training focus to help the athlete fully adapt the to physiological demands placed on the body when enduring heavy pack situations. The program provides athletes with recommendations for loading based off of your body weight and the heaviest loads you may encounter in the backcountry. Coach Guyer provides athletes with video tutorials with training insight, tips and tricks that will help you stay safe and effective in your training. Each training session includes a stretching and recovery module to help you improve your mobility and flexibility and recover faster from your training sessions.
This program is the perfect option for athletes who need to prepare for an upcoming hunt or backcountry adventure and need to get time under the straps prior to the start of the season. Hunting guides can ask that their hunters complete this program prior to their hunt and know that they will be ready to go when they arrive.
Features
3 sessions per week
Must use App app to view and log training
Program Training
A
Build your own sandbags
Interval Ruck
B
15 x 1min/1min *15 sets of 1min of work and 1min of Rest Recommended load of 15% of BW
Recovery
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
D
Pack setup to decrease back pain
E
Pelvic Self Adjust Pt. 2
4 x 4 @ 4
Endurance Ruck
A
1:15 hr 15% of BW
Recovery
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
Heavy Ruck
A
20 min 60% of your established maximum pack load
Recovery
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
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
“100 at 25” Step Up Test - Pack
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
