XIP Training & Ridgeline Athlete

Hunting, Archery
Coach
Adrian Guyer

The "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
Equipment
Recommended
6 week Program - 3 DaysTraining Variables - Muscular Strength and Endurance // Lactate Threshold Intervals //  Equipment - A pack that can be loaded with heavy weight.  
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Sample Week
Week 1 of 6-week program
Sunday
Interval Ruck

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

Conditioning

C

Post Ruck Recovery

Complete 1-2 sets of the following movements and reps after your rucking is completed. Cat - Cow Spinal Flow x 12ea Rocking Groin Stretch x 45s/ea Crab Reach & Extend x 10 Prone Scorpion x 10 Lat Lunge to Spiderman to Rocking Hamstring x 5ea Segmented Rolling x 4ea Pelvic Self Adjust x 4ea Glute Stretch on Wall x 45s/ea

D

Pack setup to decrease back pain

E

Pelvic Self Adjust Pt. 2

4 x 4 @ 4

Tuesday
Endurance Ruck

Endurance Ruck

A

1:15 hr 15% of BW

Conditioning

B

Post Ruck Recovery

Complete 1-2 sets of the following movements and reps after your rucking is completed. Cat - Cow Spinal Flow x 12ea Rocking Groin Stretch x 45s/ea Crab Reach & Extend x 10 Prone Scorpion x 10 Lat Lunge to Spiderman to Rocking Hamstring x 5ea Segmented Rolling x 4ea Pelvic Self Adjust x 4ea Glute Stretch on Wall x 45s/ea

Thursday
Heavy Ruck 

Heavy Ruck

A

20-30 min 60% of your established maximum pack load

Conditioning

B

Post Ruck Recovery

Complete 1-2 sets of the following movements and reps after your rucking is completed. Cat - Cow Spinal Flow x 12ea Rocking Groin Stretch x 45s/ea Crab Reach & Extend x 10 Prone Scorpion x 10 Lat Lunge to Spiderman to Rocking Hamstring x 5ea Segmented Rolling x 4ea Pelvic Self Adjust x 4ea Glute Stretch on Wall x 45s/ea

Saturday

Conditioning

A

Ridgeline Warm Up

Complete the following moving seamlessly from one movement to the next. 2 min Cardio - Row, Ride, Run 10 Jumping Jacks 4 Inchworm, push up, spiderman, squats 10 Supine Scorpion 8ea side Coil & Reach 4 Lunge Matrix 8 Pogo to Crossover 30 Leaning High Knees 10 Sky Jumps

B

“100 at 25” Step Up Test - Pack

Conditioning

C

Post Ruck Recovery

Complete 1-2 sets of the following movements and reps after your rucking is completed. Cat - Cow Spinal Flow x 12ea Rocking Groin Stretch x 45s/ea Crab Reach & Extend x 10 Prone Scorpion x 10 Lat Lunge to Spiderman to Rocking Hamstring x 5ea Segmented Rolling x 4ea Pelvic Self Adjust x 4ea Glute Stretch on Wall x 45s/ea

Ridgeline Athlete Packin' Heavy