Backstrap Athletics

Performance Physical Therapy

Hunting
Coach
Dr. Brandon Applegate

Backstrap Athletics​

The Backstrap Athletics Team consists primarily of hunters looking to improve their cardiovascular fitness, muscular strength and endurance, and reduce their risk of injury so that their body is prepped for being in the mountains in September.

This program is specifically designed to improve your overall health and fitness over a 9-12 month period. It is split into 4 phases, with each phase being part of a 4 step process.

The Process

Phase 1: Mold

Lay the groundwork for long term improvements in your fitness.

Phase 2: Move

Improve capacity of cardiovascular and muscular systems.

Phase 3: Maximize

Improve performance by incorporating target practice (archery/rifle) into the routine. We call this our Pulse Precision Programming.​

Phase 4: Maintain

Reduced frequency of workouts with primary focus of maintaining current levels of fitness as you hunt.

Be Prepared Don't let your hunting trip be limited by your fitness! Join the Backstrap Athletics Team today to improve your fitness and be ready for the mountains in the fall!

benefit-image-0
Improve Your Endurance
This program will get your body in peak physical condition through cardiovascular and strength training activities at varying intensities and volumes over the next 9-12 months. No mountain, valley, or plane will slow you down as you get in position to harvest the wild game you are after. You'll be confident in your ability to pack out whatever game you harvest. Remember, legs feed the wolf!
benefit-image-1
Improve Your Strength
Depending on your current level of fitness, the thought of having to pack out large game like elk or moose might seem pretty daunting. On top of that, you will also be carrying all of your gear. Through this program, we will gradually increase the intensity of the strength training workouts to ensure you are ready to pack out some heavy game when the time comes.
benefit-image-2
Improve Your Shooting Accuracy
In 3rd phase of this program, we will incorporate workouts from our Pulse Precision Programming. These workouts will require you to take archery/rifle shots at a target while your heart rate is elevated to simulate real life situations you may be in when you are out hunting. By simulating the scenario you will be in on the hunt, you will be more than prepared to take the shot when the time comes.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through a convenient app.
Equipment
Required
Dumbbell // Kettlebell // Barbell // Weight Plates // Squat Rack
Recommended
Gym Membership // Weighted Vest
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Resting Heart Rate Assessment

B

Treadmill Work

Monday
Week 1 Day 2

A

Open Books

1 x 10 @ 3

B

Lat Stretch on Rig

1 x 4 @ 30

C

Kb Adductor Mobilization

1 x 10 @ 10

D

Gastrocnemius Stretch

1 x 4 @ 30

E

Heel Elevated Goblet Squat

3 x 6

F

B Stance Kb RDL

3 x 8

G

Half Kneeling Single Arm Overhead Press

3 x 8

H

Db Bent Over Single Arm Row

3 x 8

I

Reclined Db Curl

3 x 8

J

Lateral Band Walk

3 x 10

Tuesday
Week 1 Day 3

A

Treadmill Work

Wednesday
Week 1 Day 4

A

Open Books

1 x 10 @ 3

B

Lat Stretch on Rig

1 x 4 @ 30

C

Kb Adductor Mobilization

1 x 10 @ 10

D

Gastrocnemius Stretch

1 x 4 @ 30

E

Db Bench

3 x 6

F

Heel Elevated Split Squat

3 x 8

G

SL RDL

3 x 8

H

Single Arm Lat Pull Down

3 x 8

I

Cable Triceps Extension

3 x 8

J

Wall Supported SLS with Clam

3 x 8

Thursday
Week 1 Day 5

A

Treadmill Work

Friday
Week 1 Day 6

A

Open Books

1 x 10 @ 3

B

Lat Stretch on Rig

1 x 4 @ 30

C

Kb Adductor Mobilization

1 x 10 @ 10

D

Gastrocnemius Stretch

1 x 4 @ 30

E

Barbell RDL

3 x 6

F

RFE Single Leg Squat

3 x 8

G

Half Kneeling Bottoms Up Single Arm Kb Press

3 x 8

H

Bent Over Single Arm Row

3 x 8

I

Reclined Db Curl

3 x 8

J

Side Lying Shoulder Flexion

3 x 8

Coach
coach-avatar Dr. Brandon Applegate

Dr. Brandon is a lifelong athlete and outdoorsman who has a passion for helping people maximize their health and performance to allow them to live the high performance lifestyle they desire. Through his education and years of personal experience as an athlete and hunter, he has developed a framework to mesh fitness and performance for the outdoor athlete.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Backstrap Athletics
screenshot1
Backstrap Athletics
screenshot2
Backstrap Athletics
screenshot3
Backstrap Athletics