Packout Prep Program

FAST Performance

Tactical / Military, Hunting, First Responders

Coach

Joel Raether - CSCS*D

This program is specifically designed to help hunters maximize their ability to handle the rigors or donning a heavy pack in the backcountry. If you want to improve your ability to hunt harder, hike longer and improve your ability to packout heavy when the job is done, this program is for you! Improve trunk and hip stability for enhance resilience, heighten lower body strength and overall full body integrity to lower injury potential and improve your capacity to handle heavy loads and enrich your hunting experience.

Don't let traditional training programs fool you, they can help - but the H3O Packout Prep program has been specifically designed based off research and testing garnered for military rucking at high altitudes. We have taken this information and created a unique program that is truly unique and geared toward targeting maximizing your structural integrity and durability.

Make your next hunt, your BEST hunt! Get the H3O Packout Prep program and elevate your ability next season.

$69

Get Packout Prep Program

Prepare / Perform / Prevail

Increase Hip Mobility, Heighten Trunk (core) Integrity, Enhance Durability, Improve Endurance, Maximize Performance, Lower Injury Potential

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

This program will run 4 days a week for 6 weeks. It can be used any time of your but typically for off season or preseason prep

Exercise Video Guidance

Instructional videos to help better understand exercise execution to improve your technique.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Delivered straight to your phone puts training right at your fingertips at all times. Track progress, message our team & get after it!

Equipment

Required

Db's / Barbell / KB / Bands

Recommended

Sled / Sandbag / Pack

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Circuit

Mark out a course that is a mile long. You can do this on a track, use GPS or drive one half mile even from your house. If you do this from home it will allow you to cover 1 mile out and back to start and finish in the same place. Ideally we want you to track your heart rate using whatever device that you might have to track your average and max heart rate for each set of the test. Step 1: Hike, unloaded 1 mile as fast as you can without running. Step 2: Mark your time, heart rate max and average if you can. Step 3: Load your pack with 30lbs and repeat the same 1 mile course as quickly as possible. Step 4: Record your time, heart rate max and average if you can. Step 5: Compare your time and heart rates between the unloaded and loaded trail. Step 6: Keep these numbers as they will help for future use with training and understanding where the program will detail you to operate as we begin training. Notes; You do not need hills or undulation for this test.

Monday

Week 1 Day 2

Heroic Warm-up

1 x 10:00

Sled Push

3 x 20

Plank

3 x 0:30

Lateral Sled Drag

3 x 20

Side Plank on Elbows

3 x 0:15

Sandbag Pull Through

3 x 6

Single Leg Elevated Glute Driver

3 x 8

SB Adductor squeeze

3 x 8

Back Extension

3 x 8

Band Pull-Apart

3 x 10

DB Farmer's Walk

3 x 30

Kneeling Hip Flexor Stretch

1 x 0:15

Deep Squat Stretch

1 x 0:15

Lying Knee to Knee Stretch (Hip Internal Rotation)

1 x 8

Hamstring Rope Stretch

1 x 0:15

Butterfly Stretch

1 x 0:15

Calf Stretch

1 x 0:15

Lat & Pec Stretch

1 x 0:15

Wednesday

LCP D3 / Wk 1

Heroic Warm-up

1 x 10:00

Goblet Squat

3 x 10

Reverse Plank Holds

3 x 8

1/2 kneeling Bottom Up KB Press

3 x 8

Isometric Lunge Hold

3 x 20

Glute Med Side Plank

3 x 0:15

DB Pullover

3 x 8

Mcgill KB Bottoms up Carry

3 x 20

Lateral Wall Plank

3 x 0:10

Single Leg Glute Drive

3 x 8

SB Hammy Curl

3 x 8

SB Saws

3 x 8

1/2 kneeling pallof hold

3 x 10

Kneeling Hip Flexor Stretch

Lat & Pec Stretch

Calf Stretch

Butterfly Stretch

Hamstring Rope Stretch

Lying Knee to Knee Stretch (Hip Internal Rotation)

Deep Squat Stretch

Thursday

LCP Wk 1 / D4

Heroic Warm-up

1 x 10:00

DB Step Up

3 x 12

Long Leg Glute Bridge March

3 x 10

Plank

3 x 0:30

DB Farmers Carry

3 x 30

Bear Crawl

3 x 5

Elbow Knee Rolls

3 x 5

Prone toe taps

3 x 6

Add-on Lunge

1 x 1

Treadmill Work

7 x 3:00 @ 0, 3, 6, 9, 6, 3, 0

Foam Roll

Foam Roll IT Bands

Thoracic Extension on Foam Roller

Coach

More from FAST Performance

Joel Raether - CSCS*D

Raether is the co-founder of Hunt Hike Harvest Outdoors & a life-long outdoorsman & archery enthusiast. His passion for the outdoors stems from hunting & fishing small & big game and fishing in western Nebraska. In the early 2000’s he moved to Colorado where his love for bugling bulls in September & his background in strength & conditioning fueled the fire for Hunt Hike Harvest Outdoors (H3O)

Maximize Your Prep!

Get yourself ready to pack out heavy with the Packout Prep Program

Get Packout Prep Program

FAQs

Will this program reduce injuries?

Much of this program will focus on improving structural integrity (core) training, increase hip and ankle mobility and also improve overall lower body strength and endurance which will help lower your chances or injury out in the field.

WIll this program improve my conditioning?

Yes! This program includes metabolic training and endurance qualities created specifically for improving your ability to hike harder and get further into the backcountry and most importantly for the duration of your hunt.

What makes this program different than others?

This program was developed through utilization of military based, high altitude, rucking research that has been catered directly toward hunt specific performance. The program incorporates a blend of traditional & non-traditional training that will challenge you beyond traditional weightlifting.