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The Ruckus

Packout Performance

General Fitness, Tactical / Military, Hunting, Rucking
Coach
Brandon Dahlstrom

The Ruckus is for the dad who wants to be a well rounded mountain athlete.

You've got kids, a job, and a tag in your pocket. You want to be the guy who can go all day in the high country, throw a heavy pack on without your back complaining, and still move like an athlete instead of just grinding through it. Not a runner, not just a lifter. Someone who's built for the mountain from every angle.

That's what this program builds, and we don't skip pillars to do it.

The engine to go the distance. Long days, big miles, high country. You'll build the aerobic base to keep moving when the guys around you are gassed.

The strength to carry the load. Slow, heavy resistance work so a loaded pack feels lighter and your body holds up under it.

The power to move like an athlete. Jumping and sprinting, because being fast and explosive is what separates an athlete from a guy who's just in shape. Most hunt prep ignores this. We don't.

The durability to do it all September. Built to keep your knees, ankles, and back healthy through the hardest hunting of the year, not just get you to the opener.

It's a complete blend. Train like an athlete, train for the mountain, and don't leave holes in your fitness that the mountain will find.

And you're not doing it alone.

This is a team, not a PDF. Every guy in The Ruckus is running the same workout with the same goal in mind. Post your session to the team, see everyone else putting in their work, and train surrounded by dads chasing the same thing you are. That accountability is the difference between a program you start and a program you finish. When it's cold and dark and you don't feel like training, the team is what gets you out the door.

This is the program I run myself to get ready for my own archery elk season. Come put in the work with us.

$29 / mo
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Go All Day
Build the aerobic engine to keep climbing when everyone else is gassed. Long efforts, interval work, and loaded miles so day five in the high country feels like day one.
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Carry the Load
Heavy, deliberate strength work so a loaded pack feels lighter and your body holds up under it. This is how you pack an animal out without your back filing a complaint.
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Move Like an Athlete
Jumping and sprinting, the part almost every hunt program skips. Power is what keeps you athletic instead of just fit, and it's what your body loses first if you never train it.
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Built to Last the Season
Programmed to keep your knees, ankles, and back healthy through the hardest hunting of the year. Not just prep to reach the opener, but durability to still be hunting hard in late September.
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Train With the Team
This is a team, not a PDF. Post your work, see everyone else grinding toward the same goal, and let the crew get you out the door on the cold dark mornings. The accountability is what turns a program you start into a program you finish.
Features
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Access to your coaches
I'm in the feed with you. Ask questions, get answers, and get pointed in the right direction when something isn't clicking.
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Programming 6 days per week
Six focused sessions a week. Strength, engine, and power built for the mountain. About an hour on weekdays, one longer effort on the weekend.
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Exercise Video Guidance
Every movement comes with a demo so you know exactly what it should look and feel like.
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Committed Teammates
A team of dads chasing the same thing you are. Post your work, see everyone grinding, and let the crew get you out the door on the cold dark mornings.
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Delivered through TrainHeroic
Runs in the TrainHeroic app. Your sessions, your logging, your team feed, all in one place on your phone.
Equipment
Required
Barbell & Plates // Squat Rack // Bench // Pull Up Bar // Hunting Pack or Ruck Pack // Open Space to Sprint // Trails to Hike
Recommended
Dumbbells // Trap Bar // Cable Machine or Bands // HR Monitor // Med Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Jumps & Heavy Squats

A1

Pogo Jump

2 x 6

A2

Standing Vertical Jump

3 x 3

B

Back Squat

5, 3, 3, 3

C

Back Squat

3 x 3

D

BB RDL

3 x 8

E

Step Down

3 x 8

F

Heel Drop

3 x 12

Tuesday
Shoulders Under the Pack

A

Bench Press

5, 5, 3, 3

B

Bench Press

3 x 3

C

Pull-Up

4 x 6

D

DB Incline Press

3 x 10

E

Barbell Shrug

3 x 10

F

Farmers carry

3 x 40

G

Cable Bent Over Rotations W/Anchor

3 x 12

H

4-Way Neck

2 x 15

Wednesday
Sharp

A

Sprint

4 x 20 @ 6, 7, 8, 9

B

Sprint

5 x 30

C

Push Press

3 x 4

D

Med Ball Rotational Throw

3 x 6

E

Chin-Up

3 x 8

Thursday
Easy Means Easy

Easy Run + Stretching

A

A. Easy Run 45 min Zone 2. Full sentence pace B. Static Stretching 10 min total 30s holds each

Friday
Time Under Load

Circuit

A

A. Weighted Hike 90-120 min @ 45lb Choose whatever trail makes sense for you. B. Static Stretching 10 min total 30s holds each Same as yesterday

Coach
More from Packout Performance
coach-avatar Brandon Dahlstrom

Physical Therapy Doctoral Student and Certified Strength & Conditioning Specialist. Hunter. I build the training I use myself to get up the mountain and back down under load. Evidence based, no fluff, built for the backcountry.

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Be ready when the mountain tests you. Train strength, engine, and power with a team of legends chasing the same thing.

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FAQs
Who is this program for?
Working dads and mountain athletes who take backcountry hunting seriously. It builds you to carry a heavy pack up steep country, go all day, and get back down in one piece. Made for intermediate and advanced lifters comfortable under a barbell.
Who is it not for?
Total beginners. If you're brand new to barbell training, this is too much too soon. Start with a foundations program, build your base, and come back. I'd rather you succeed later than get hurt or quit now.
How many days a week, and how long?
Six days a week. About an hour on weekdays, one longer effort on the weekend. Weekday sessions fit a real life with a job and kids. The weekend is a long loaded hike, or your actual hunt once the season opens.
I can only train an hour a day. Is that enough?
Yes. Weekday sessions are built around a one-hour cap on purpose. The only longer day is the weekend effort, because time under a pack is the one thing you can't rush. Everything Monday to Friday fits your hour.
What equipment do I need?
A barbell, rack, bench, pull-up bar, and a loadable pack. Dumbbells, bands or a cable, and a heart rate monitor help. One day a week is a field day needing no equipment at all. Full list is on the page.
Do I need a velocity device or special tech?
No. Every lift is prescribed by effort with RPE, so you can run the whole program with just a barbell and know how hard to push. If you own a velocity tool, optional targets are there, but nothing requires it.
What if I don't have a mountain nearby?
You can build most of it with a loaded pack and whatever you've got, even stairs or a treadmill on incline. Real vertical is ideal, but the goal is progressively loading your legs and lungs, and there's more than one way.
How is this different from other hunt prep programs?
Three things. It trains you as a complete athlete, not just a grind. It respects your time, one focused hour a day. And it's a team, not a PDF, so you train alongside other dads chasing the same thing.
What is the community part?
Everyone runs the same program in the same app. You post your work, see others putting in theirs, and get pushed by guys with the same goal. That's the difference between a program you start and one you finish.
When should I start?
Now. The best time to build your season is the weeks before it, and there's never a perfect moment. You start in the build phase, and the program tells you when to taper and when to shift into in-season work.
How do I fit my actual hunts into it?
Built in. Hunt when you have planned to. Resume the program when your back. The program will taper to have you prepped and in peak condition by mid-August.
Do I have to be a hunter to do this?
No. If you want to be a well-rounded, durable athlete who's strong, conditioned, and powerful, this delivers whether or not you draw a tag. The mountain is just the sharpest test of the fitness it builds.
What if I get injured or something hurts?
Durability is built in, with work that keeps your knees, ankles, and back healthy. But this is training, not medical advice. If something hurts beyond normal soreness, see a qualified professional and use good judgment.
Is this a subscription? Can I cancel?
Yes, monthly or annual, no contract. Starts with a 7-day free trial, cancel within those 7 days to avoid any charge. Cancel anytime after and you keep access through your billing period. Note: Marketplace purchases are non-refundable per TrainHeroic.
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The Ruckus
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The Ruckus
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