H3O DIY Prep: Training by Joel Raether in TrainHeroic

FAST Performance

Hunting, Archery
Coach
Joel Raether

This is a 6 week preparation program designed to help improve overall full body strength and conditioning to help you prepare for your next hunt.  This also includes stress and situational shooting activities so you learn and improve on shooting under pressure and situations that help you improve your ability to hunt harder, longer and smarter.  

Designed by professional strength coach and NSCA 2020 Professional Strength of the Year Joel Raether who is an avid elk hunter and outdoorsman.  

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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DIY Benefits
Improve hiking and pack ability, Enhance lower and full body strength, heighten hip mobility, strengthen your core and build durability to maximize your packing ability after a successful hunt.
Features
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Programming 4 days per week
This program consists of 4 days a week of hunting specific exercises to increase lower body strength, core and conditioning to maximize your ability.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Exercises descriptions, videos and tracking help you mark progress and follow the program regardless of ability. Standard weight room is required.
Equipment
Recommended
This program requires basic equipment like Db's // Kb's some bands and a bench are helpful.  However this program provides a multitude of modifications and options for the user to adjust with in-home or creative resistance options so that this program can be done nearly anywhere.  This is a very adaptable and catered program to fit the needs and demands of preparing for your next big game hunt. 
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Sample Week
Week 1 of 6-week program
Sunday
DIY Day 1/ Week 1

A1

Kneeling Hip Flexor Stretch

1 x 3

A2

Deep Squat Stretch

1 x 3

A3

Lying Knee to Knee Stretch (Hip Internal Rotation)

1 x 6

A4

Hamstring Rope Stretch

1 x 3

A5

Butterfly Stretch

1 x 0:20

A6

Calf Stretch

1 x 0:20

A7

Chest Stretch

1 x 0:20

B1

Goblet Squat

3 x 10

B2

Plank

3 x 0:20

B3

Glute Bridge

3 x 0:10

B4

Shoot

3 x 10 @ 2

C1

Alternating DB Bench

3 x 10

C2

Side Plank

3 x 0:15

C3

Wall Presses

3 x 0:10

C4

Shoot

3 x 20 @ 2

D1

Bleacher Step up

4 x 0:30 @ 20 lb

D2

1 arm cable row

4 x 12

D3

Kneeling Plate Hold

4 x 0:15

E

Walk/Run

1 x 15:00

F

Walking Lunges

1 x MAX

Monday
DIY  Day 2/ Wk 1

A

Dynamic Activation

1 x 0:50

B1

Walking Lunges

3 x 10

B2

Shoulder Taps

3 x 8

B3

Bench Dips

3 x 10

C1

Step-Ups

3 x 8

C2

Heel Taps

3 x 8

C3

Prone Walk Outs

3 x 5

D

DB Farmer's Carry

3 x MAX

E

Hike

1 x 15:00

F1

Kneeling Hip Flexor Stretch

F2

Deep Squat Stretch

F3

Lying Knee to Knee Stretch (Hip Internal Rotation)

F4

Hamstring Rope Stretch

F5

Butterfly Stretch

F6

Calf Stretch

F7

Lat & Pec Stretch

Wednesday
DIY Day 3/Wk1

Conditioning

A

Warm - Up: Lower

Foam Roll - IT bands , Quads, Glutes, Upper Bock, Adductors, Calves - 10 passes each 90/90 Rockers - Seated - 8 each way Stretch Strap Series - 6 each way Ankle Series - forward, big toe, little toe - keep heel down - 6 of each Mini Bands Series - lateral, train tracks, monster walks, knee drops, stagger walks - 5 yds and back each

B1

Air Squat

3 x 12

B2

Push-Up

3 x 10

B3

Band Face Pull

3 x 12

C1

Walking Lunges

3 x 10

C2

Plank

3 x 0:01 @ 30

C3

Band Pull-Apart

3 x 12

D

Walk/Run

3 x 800 @ 7

E1

Lunge Stretch

2 x 00:20

E2

Pigeon Stretch

2 x 00:20

E3

Calf Stretch

2 x 00:20

E4

Lying Knee to Knee Stretch (Hip Internal Rotation)

2 x 00:20

Thursday
DIY Prep Wk 1 / D4

Prep

A

Upper MOB Prep

Upper MOBS Series (Focus on breathing, relaxing and getting as much ROM as possible) Cat/Camel - 8 - From all 4's press spine upward as high as possible and exhale - then relax and allow spine to sag downward as far as possible. Kneeling Reach Backs - 8 each - From all 4's - put hand on head and rotate elbow downward and toward opposite elbow. Then rotate upward opening chest as far as possible and exhale at the top. Side lying floor sweeps - 5 each - lay on your side with arms extend out in front and knees and hips at 90*. Reach forward with the top hand and sweep hard across floor al the way around finishing with hand reaching into middle of back between shoulder blades. Seated wall slides - 8 (keep ribs down and back flat to wall) - seated against the wall with legs crossed if possible. put forearms on the wall and slide hands upward as far as possible keeping ribs down. Slide back down and repeat.

B1

Prone Walk Outs

3 x 5

B2

Cook Hip Lift

3 x 8

B3

Prone plank with March

3 x 0:30

B4

Shoot

3 x 3 @ 20, 30, 40

C1

DB Lateral Lunge

3 x 10

C2

Single Arm Farmer Walk

3 x 30

C3

Standing Pallof Press

3 x 0:15

C4

Shoot

3 x 3

D1

Prone Bench Hyper

3 x 10

D2

Quadruped Lift Offs

3 x 8

D3

Glute Med Side Plank

3 x 0:15

E

Walk/Run

1 x 20:00

F1

Kneeling Hip Flexor Stretch

F2

Deep Squat Stretch

F3

Lying Knee to Knee Stretch (Hip Internal Rotation)

F4

Hamstring Rope Stretch

F5

Butterfly Stretch

F6

Calf Stretch

F7

Lat & Pec Stretch

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