Hunt Prep 2023
Freedom Athletics
HuntingIntroducing Hunt Prep 2023 by Freedom Athletics! Our 6-week program prepares you for thrilling hunting adventures. With our app, access exercises and technique videos for aerobic development, fatigue buffering, specific strength, down regulation breathing, warmups, problem area strength work, and recovery protocols. Join the community and conquer the wild!
Conditioning
A
Squat Prep B
5 min Bike/Row -then- 20 ATG Split Squats (unloaded, L+R=2) 20 Banded Kang Squats 20 Low Transition Cossack Squats (L+R=2) 20 Tibialis Raises 10 Broad Jumps
B1
Front Squat
5, _ , _ , _
B2
Front Squat - Wrist pain sub
1 x 0 @ 0 lb
C1
Rear Foot Elevated RDL
3 x 8
C2
DB Tricep Rollbacks
3 x 15
C3
Copenhagen Plank
3 x 0:40
C4
Mid Trap Hold
3 x 40
D1
Monkey Bars of Death
1 x 3:00
D2
Pigeon Stretch
1 x 2:00
Recovery
E
Down Regulation Breathing
Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**
Prep
A
Squat Prep A
2 Rounds: 2:00 Deadmill Walks 10 Cossack Squats (5/side, unloaded) 15 Banded Hamstring Curls 10 Banded Reverse Nordics
B
Ruck Walking Lunges
2 x 7:00
C1
Straight Leg Sit Ups
3 x 20
C2
Pike Leg Lift Overs
3 x 20
C3
Sit Through
3 x 10
D
Couch Stretch (Hip Flexors)
1 x 2:00
Recovery
E
Down Regulation Breathing
Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**
Prep
A
Upper Body Prep B
2 Rounds: 10 Cal Bike 10 Side Plank Rotations (each side) 10m SA OH Carry (each side, building each round) 10 Scap Push-ups 20 Banded Cobra Pulls (each side) 5 Prone Swimmers w/ 2.5# Plates
B
Alternating DB Incline Bench Press - Top Down
5 x 6
C1
DB Seal Rows
3 x 8
C2
Tate Press
3 x 12
C3
Half Kneeling KB Chop and Lift
3 x 15
C4
Banded Face Pulls
3 x 25
D
5 Way Shoulder Stretch
1 x 1:00
Recovery
E
Down Regulation Breathing
Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**
Prep
A
Run Prep
200-400m Jog -then- 3 Rounds: 10 Lateral Leg Swings (each leg) :45 Single Leg Stand (each) 10m Foot Drills (each drill, each leg)
Circuit
B
4 Rounds: 600m Run (easy) 150' Farmers Walk (moderate) 400m Run (FAST) -rest 3 min between Rounds- Loading: Level 1: 30/20# Each hand Level 2: 50/35# Each hand Level 3: 70/50# Each hand Find a course you can do the 150' in a 75' down and back. Aim to keep each round within 10-20 seconds of each other.
C1
DB Russian Twist
3 x 20
C2
GHD Hip Extension
3 x 20
Conditioning
A
General Prep B
5 min Bike, building in pace each minute -then- 1 Round: :45 Dead Hang From Pull-up Bar 20 ATG Split Squats (each leg) 20 Side Plank Rotations (each side)
Circuit
B
E3MOM x 10 Rounds: 20/15 Cal Assault Bike Sprint** 8 Sandbag Clean*** Loading: (M/F) Level 1: 40/30# Level 2: 60/40# Level 3: 80/60# Structure: On a running clock, starting at 0:00 and then every 3 minutes after that perform the sequence. Rest the remainder of the time until the next 3:00 window. Goal is to have the entire sequence done in 2:00 or less. Score for today is the bag weight used. Intent for today is to spike the heart rate and challenge your ability to recover. Hit the bike aggressively and finish the cleans as quickly as you can with quality technique. Try and get your breathing back under control as quickly as possible once you finish the round. Aiming to regain nasal breathing. ***You choose the load, score is the weight used. If you adjust down in the middle of this, your score will be the lightest bag used. **20/15 = 20 calories for the males, 15 calories for the females
C1
Seated Good Mornings
3 x 10
C2
weighted knee raises
3 x 20
D
Ready State Hip Openers
1 x 1:00
Recovery
E
Down Regulation Breathing
Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**
Prep
A
Hike/Ruck Prep
200-400m Jog -then- 20 ATG Split Squats (each leg) 20 Cossack Squats (total) 20 Walking Plank (10/side) 20 Ruck Good Mornings 20 Tibialis Raise
B
Hike
C
QL Smash
1 x 2:00
Recovery
D
Down Regulation Breathing
Pick on protocol and perform 5-10 minutes of continuous breathing. Down Regulation Protocol A: 1210 Tempo (Inhale :01, Hold :02, Exhale :01, Hold :00) **Building up to 4840 tempo** Down Regulation Protocol B: 1010 Tempo (Inhale :01, Hold :00, Exhale :01, Hold :00) **Building up to 4040 tempo**
Recovery
A
Contrast Therapy Recovery
3 Rounds: 10 min Sauna (180 Degrees Fahrenheit or over, NOT infrared) 3 min Cold Plunge (50 Degrees Fahrenheit or lower) ***Consult medical professional if you have any concerns about this protocol or heart conditions. Build up to the recommended temperatures if you are unfamiliar with these. Be smart, be safe. At home, no equipment contrast therapy: 2-4 cycles: 2:00 Hot Shower (as warm as is comfortable) 1:00 Cold Shower (as cold as it will go)
John Kuzmik
-Proud father and husband. -Former member of the Bitterroot Interagency Hotshot Crew. -Certified Conditioning Coach (Bioforce, CCC) -Art of Breath certificate holder. -Coach with over a decade of experience working with clients ranging from one-on-one, to providing programming for large groups of 100+ athletes with varying levels ability (beginner to competition level).