Freedom Outdoor
Freedom Athletics
General Fitness, Endurance, Strength & Conditioning, Functional Fitness, Tactical / Military, Hunting, Skiing, RuckingFreedom Outdoor is a year-round training system built for mountain athletes who want to be strong, mobile, and mission-ready for every season — from ski tours and trail runs to backcountry hunts. This program follows a strategic annual cycle aligned with Montana’s rugged terrain and lifestyle, blending strength, endurance, mobility, and rotational power. With weekly workouts capped at 60 minutes and weekend adventures built in, you’ll build muscle, improve athletic performance, and develop the resilience needed to thrive outdoors — without sacrificing time, family, or your business.
Whether you're chasing powder lines, prepping for elk season, or stacking vertical on summer hikes, Freedom Outdoor ensures you're always ready for what’s next.
Prep
A
General Prep - F
5 min Deadmill Walk or Reverse Sled Drag (Non-stop) -then- 3 Prone Swimmers (SLOW tempo) 10-15 Prone Press Lock 3 Protocol (20 reps each position) 20 Low Transition Cossack Squats (10/side) 20 ATG Split Squats (10/side) 40 Prone Banded Hamstring Curls 15 Tibialis Raises 15 Soleus Raises - Lunge -then- Up to 2 min Dead Hang -then- OPTIONAL: Step-up Protocol (3-4 Rounds): 5 Pendulum Nasal Breaths (:04 in / :04 out) 20 Super-Ventilation Breaths (Fast FULL inhale, Fast PARTIAL exhale) :30 Exhale Breath Hold (Exhale fully, hold for :30) -into- 5 Pendulum Nasal Breaths (:05 in / :05 out) 25 Super-Ventilation Breaths :35 Exhale Breath Hold -into- 5 Pendulum Nasal Breaths (:06 in / :06 out) 30 Super-Ventilation Breaths :40 Exhale Breath Hold -into- 5 Pendulum Nasal Breaths (:07 in / :07 out) 35 Super-Ventilation Breaths :45 Exhale Breath Hold
B1
Lateral Med Ball Toss
5 x 3
B2
Split Stance Rotational Med Ball Slams
5 x 3
B3
Banded Rotations
5 x 3
C1
Trap Bar Deadlifts
4 x 6
C2
Broad Jump
4 x 5
D1
Double KB Front Rack Step Ups
3 x 12
D2
Gorilla Rows
3 x 12
E
KB Russian Twist
3 x 15
F
Incline Pigeon Pose
1 x 2:00
Recovery
G
Down Regulation Breathing
OPTIONAL BUT RECOMMENDED! 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)
Prep
B
Breath Prep: Step-up Protocol
3-5 Rounds: 5 Nasal Breath Cycles > Inhale x :04 (+:01 each round) > Exhale x :04 (+:01 each round) -directly into- 20 ‘Super-V1’ Breath Cycles (+5 each round) > Fast Full Nasal Inhale > Fast Partial Nasal Exhale > **Complete Exhalation on 20th Exhale -directly into- :30 Exhale Breath Hold (+:05-:10 each round) -No rest b/t rounds-
C
Ruck
D
Bone Saw Calf Smash
1 x 3:00
Prep
A
General Prep - F
5 min Deadmill Walk or Reverse Sled Drag (Non-stop) -then- 3 Prone Swimmers (SLOW tempo) 10-15 Prone Press Lock 3 Protocol (20 reps each position) 20 Low Transition Cossack Squats (10/side) 20 ATG Split Squats (10/side) 40 Prone Banded Hamstring Curls 15 Tibialis Raises 15 Soleus Raises - Lunge -then- Up to 2 min Dead Hang -then- Optional But Recommended: Step-up Protocol (3-4 Rounds): 5 Pendulum Nasal Breaths (:04 in / :04 out) 20 Super-Ventilation Breaths (Fast FULL inhale, Fast PARTIAL exhale) :30 Exhale Breath Hold (Exhale fully, hold for :30) -into- 5 Pendulum Nasal Breaths (:05 in / :05 out) 25 Super-Ventilation Breaths :35 Exhale Breath Hold -into- 5 Pendulum Nasal Breaths (:06 in / :06 out) 30 Super-Ventilation Breaths :40 Exhale Breath Hold -into- 5 Pendulum Nasal Breaths (:07 in / :07 out) 35 Super-Ventilation Breaths :45 Exhale Breath Hold
B
Landmine Step Press
3 x 4
C1
Incline DB Bench Press
4 x 8
C2
Assisted Plyo Push-ups
4 x 5
D1
Inverted Row
3 x 8
D2
Alternating DB Hammer Curl
3 x 12
E
Cable Bar Step Wood Choppers
3 x 15
F
5 Way Shoulder Stretch
1 x 1:00
Conditioning
G
Down Regulation Breathing
Optional But Recommended: 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
General Prep - F
5 min Deadmill Walk or Reverse Sled Drag (Non-stop) -then- 3 Prone Swimmers (SLOW tempo) 10-15 Prone Press Lock 3 Protocol (20 reps each position) 20 Low Transition Cossack Squats (10/side) 20 ATG Split Squats (10/side) 40 Prone Banded Hamstring Curls 15 Tibialis Raises 15 Soleus Raises - Lunge -then- Up to 2 min Dead Hang -then- Optional but Recommended: Step-up Protocol (3-4 Rounds): 5 Pendulum Nasal Breaths (:04 in / :04 out) 20 Super-Ventilation Breaths (Fast FULL inhale, Fast PARTIAL exhale) :30 Exhale Breath Hold (Exhale fully, hold for :30) -into- 5 Pendulum Nasal Breaths (:05 in / :05 out) 25 Super-Ventilation Breaths :35 Exhale Breath Hold -into- 5 Pendulum Nasal Breaths (:06 in / :06 out) 30 Super-Ventilation Breaths :40 Exhale Breath Hold -into- 5 Pendulum Nasal Breaths (:07 in / :07 out) 35 Super-Ventilation Breaths :45 Exhale Breath Hold
B
Sprinter Step-ups
4 x 6
C1
Barbell Front Rack Split Squat
3 x 6
C2
Band Assisted Jumps
3 x 6
Circuit
D
EMOM 16: Odd: :30 Max Distance Sled Push (50% BW/30% BW) Even: :30 KB Suitcase Carry (alternate arms each round, HEAVY) **Weights for the sled: Adjust the weight so you can jog with the weight but not run easily. ***Weight for the Suitcase Carry: As heavy as possible while maintaining an upright posture. Note weights used in the comments.
E1
tfl smash
1 x 2:00
E2
Incline Pigeon Pose
1 x 2:00
Prep
A
General Prep - F
5 min Deadmill Walk or Reverse Sled Drag (Non-stop) -then- 3 Prone Swimmers (SLOW tempo) 10-15 Prone Press Lock 3 Protocol (20 reps each position) 20 Low Transition Cossack Squats (10/side) 20 ATG Split Squats (10/side) 40 Prone Banded Hamstring Curls 15 Tibialis Raises 15 Soleus Raises - Lunge -then- Up to 2 min Dead Hang -then- Optional but Recommended: Step-up Protocol (3-4 Rounds): 5 Pendulum Nasal Breaths (:04 in / :04 out) 20 Super-Ventilation Breaths (Fast FULL inhale, Fast PARTIAL exhale) :30 Exhale Breath Hold (Exhale fully, hold for :30) -into- 5 Pendulum Nasal Breaths (:05 in / :05 out) 25 Super-Ventilation Breaths :35 Exhale Breath Hold -into- 5 Pendulum Nasal Breaths (:06 in / :06 out) 30 Super-Ventilation Breaths :40 Exhale Breath Hold -into- 5 Pendulum Nasal Breaths (:07 in / :07 out) 35 Super-Ventilation Breaths :45 Exhale Breath Hold
Circuit
B
30 min AMRAP: 30/20 Cal Erg (Bike/Row/Ski) or 400m Run 10 Russian KBS (53/35#) 10 KB Goblet Squat (53/35#) 10 Hand Release Push-ups 10 V-ups **Goal for today is to keep a steady pace. Think threshold vs. Sprint and fall off.
C1
Barbell Upper Trap Smash
1 x 2:00
C2
QL Smash
1 x 2:00
C3
Glute Med Smash
1 x 2:00
Prep
A
Step-up Protocol
Step-up Protocol: 5 Pendulum Nasal Breaths (:04 in / :04 out) 20 Super-Ventilation Breaths (Fast FULL inhale, Fast PARTIAL exhale) :30 Exhale Breath Hold (Exhale fully, hold for :30) -into- 5 Pendulum Nasal Breaths (:05 in / :05 out) 25 Super-Ventilation Breaths :35 Exhale Breath Hold -into- 5 Pendulum Nasal Breaths (:06 in / :06 out) 30 Super-Ventilation Breaths :40 Exhale Breath Hold -into- 5 Pendulum Nasal Breaths (:07 in / :07 out) 35 Super-Ventilation Breaths :45 Exhale Breath Hold
Recovery
B
Contrast Therapy Recovery
3 Rounds: 3 min Hot Shower OR 5 min Easy Bike/Ski Erg to get the body temp up 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.
C1
Mwod Hip Flow
1 x 2:00
C2
Side Lying Thoracic Rotation
1 x 20
C3
Adductor Smash Complex
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**
John Kuzmik
Certified Conditioning Coach, PN-L1 It is my mission in life to help other become the absolute best versions of themselves. I have helped people from all walks of life discover their inner athlete and ignite their passion for health and wellness. The confidence and positivity that grows inside these people radiates to those around them and in turn, helps the world.
When you join a team you’re getting more than programming, you’re joining an online community.
Freedom Outdoor
Freedom Outdoor
Freedom Outdoor
