XIP Training & Ridgeline Athlete
HuntingThis 8 week program is designed to prepare the western hunter for the demands of backcountry hunting, both mentally and physically. The program places an emphasis on being stronger and having the capacity to go longer day after day, sometimes for weeks or more at a time.
Safe and effective training sessions built for the hunter athlete by a professional coach.Trust that your training program has been tested and proven over decades with other backcountry athletes and coaches.The BC Hunter program safely guides athletes as you build strength, power, agility, endurance, work capacity, mobility and movement capacity while being coached through every movement, every step of the way. The training places an emphasis on building a more durable athlete for the mtns, not just for the gym.
*Athletes will need access to resistance training equipment such as DB's, KBs, suspension straps, sandbags, continuous loop bands, a pack for rucking, step up box or sturdy cooler, cardio equipment (fanbike, rower, treadmill, or mtn bike)
6 sessions per week
Must use App app to view and log training
Program Training
A1
FAQ: How to view exercise videos, swap exercises & log your performance.
A2
FAQ: How to view exercise videos in a circuit.
Prep
B
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
C1
Hip Mobility - 90/90 Flow
2 x 45
C2
Wall Squat w/ Front & Lat Delt Raise
2 x 45
C3
KB SL Transfer - Foot and Ankle Strength
2 x 30
C4
Side Plank w/Hip Lift
2 x 12
D
Iso Lunge Test - BW or DB
E1
DB Squat - Low Hold
3 x 8
E2
Vertical Jump
3 x 4
E3
Floor Press - DB
8, 6, 6
Assistive Strength
F
Metabolic Strength circuit to finish things off today. Move at a pace that you cannot sustain for much longer than the prescribed work time, and then use each rest period to catch your breath a bit. Use moderate loads, if you go too heavy you won't be able to maintain the pace. 3 x 35/25 (9 Total Rounds; 3 Sets Each Exercise x 3 Exercises)(35 Seconds on, 25 Seconds of Rest) - DB Alt Forward Lunge - Gorilla Row - Front Rack DB-KB Carry
Recovery
G
5 Way Wall Stretch
1 round on each side, spend 15-20s or more on each movement Windmill Hold w/ Neck Rotation T-Spine Rotation Hold w/ Neck Rotations Hip Flexor Stretch Rocking Hamstring Stretch Adductor Stretch w/ Reach
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
B1
Downdog - Updog - Crab Reach & Extend
2 x 6
B2
TRX Glute Bridge w/Hamstring Curl
2 x 12
B3
Pulsing SL Calf Raise - Leaning
2 x 60
B4
Inchworm, Cross-Under, Rotate and Reach
3 x 6
B5
Dead Bug - Band
2 x 20
Primer! - Run
C
Even if you're not a "runner" the skill of running is the foundation of all athletic movement and should be available to us as athletes regardless of age. If you don't use it, you'll lose it. Complete a 5 minute run, preferably outside but a treadmill is fine, at the fastest pace you can maintain. Record your distance when you complete it.. After you finish get started on the work capacity circuit to follow. If you can't run swap this out with a 5 min ruck at appx 15-25% of BW. 5 Minutes - Run or Ruck!
Work Capacity
D
This work capacity circuit is meant to simulate the ups and the downs found in backcountry adventure. Essentially we will be testing your going up and coming down strength in the lower body. Reps listed are total reps. Ex: 10 reps = 5ea side. Complete as many rounds as possible. 16 Minutes - Sandbag Single Shoulder Step Up x 10 TOTAL - Superman Pushup x 8 - Sandbag or Pack Forward Lunge x 10 TOTAL - TRX Row x 8 - DB SA Farmer Carry x 20yds ea Side
Recovery
E
5 Way Wall Stretch
1 round on each side, spend 15-20s or more on each movement Windmill Hold w/ Neck Rotation T-Spine Rotation Hold w/ Neck Rotations Hip Flexor Stretch Rocking Hamstring Stretch Adductor Stretch w/ Reach
A1
Rack Supported Hip Hydrant w/Knee Extension
2 x 12
A2
Pulsing Step Up
3 x 24
A3
Leaning Calf Raise - Soleus Focus
3 x 15
A4
Band Trunk Circles
2 x 28
B1
Split Stance or Kickstand SA RDL
3 x 14
B2
Landmine SA Press
3 x 14
B3
DB SA Bent Over Row w/Raised Leg
3 x 16
B4
DB Hang Snatch - Muscle Snatch
3 x 6
Circuit
C
Nasal only for this finisher. Grab a light sandbag or some KB's/DB's for this one. A 30# bag or 15# DB's is plenty to start with. If your shoulders get to burning (they will) you can drop the bag down to your waist for a bit to give them a rest. Set some markers appx 20yds apart and count how many laps (rounds) you get in the prescribed time. You can sub a lunge for the squat if you'd rather, or alternate each set. Nasal Only Front Rack Carry & Squat - 4 MINUTES
Recovery
D
5 Way Wall Stretch
1 round on each side, spend 15-20s or more on each movement Windmill Hold w/ Neck Rotation T-Spine Rotation Hold w/ Neck Rotations Hip Flexor Stretch Rocking Hamstring Stretch Adductor Stretch w/ Reach
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
B1
Downdog - Updog - Crab Reach & Extend
2 x 6
B2
Hurdle Hip Mobility
2 x 6
B3
DB Shoulder Matrix
2 x 60
B4
Dead Bug - Band
2 x 20
C
DB Farmer Incline Hike - Treadmill
1 x 5:00
Work Capacity
D
15 minute AMRAP Complete as many rounds as possible in 15 min of the movements and reps listed below. Raised Foot Split Squat (RFSS) - 3ea side Box Jumps - 3 reps SA DB Hang Clean & Push Press - 2ea side High Plank Pull Through - 8 Fanbike or Dead Tread Sprint - 15 sec
Recovery
E
5 Way Wall Stretch
1 round on each side, spend 15-20s or more on each movement Windmill Hold w/ Neck Rotation T-Spine Rotation Hold w/ Neck Rotations Hip Flexor Stretch Rocking Hamstring Stretch Adductor Stretch w/ Reach
Prep
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
B1
Spinal Slinky
2 x 14
B2
Over Under Hip Mobility - Lateral/Foward Back
2 x 8
B3
Leaning Tib Raise - Tibialis Strength
2 x 15
B4
Slider Transverse Reach
2 x 16
B5
Witches Brew - Stability Ball
2 x 40
C
Sled Conditioning - Hike, Snatch & Push Up - EMOM
1 x 15:00
Conditioning
D
Recovery Circuit
Pick and choose movements from this circuit that your body needs most. Or go through the entire circuit as prescribed, your body deserves it! 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: Foot Fascial Release - 45s/ea 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 Cat/Cow Spinal Flow - 10ea direction
Prep
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
Steady State Ruck - Zone 2
1 x 90:00
Recovery
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
